Autumnal Spiced Fruit Buns - Gluten and Dairy Free

Apple and Blackberry cake recipe:

There is an abundance of apples and blackberries at the moment. I aim to eat seasonally and locally, not to mention it's free food! Zero air miles, zero carbon footprint and as fresh as can be. From tree to cake in under an hour.

Ingredients:
Makes 12
4 free range, organic eggs beaten
1/2 cup of cane sugar/honey/maple syrup
200g (1 and 1/4 cups) of ground almonds or other gluten free flour
1 teaspoon of baking powder
2 dashes of Olive oil
Teaspoon of cinnamon
Teaspoon of nutmeg
Pinch of salt
Chopped apples and blackberries 

Method:
Preheat oven to 180 degrees/gas mark 4
Mix eggs, oil and sugar together well.
Add in flour, salt, baking powder and spices.
Line a baking tray and fill the bottom of each case with mixture.
Sprinkle in chopped seasonal fruit
Cover with mixture so cases are about 3/4 full
Bake for 15 mins at 180 degrees/gas mark 4
Allow to cool on a wire rack.
Enjoy!

Dietary Information:
These buns are gluten free, high in protein (for a cake!), dairy free, vegetarian.

Storage Instructions:
If they last you can keep these in the fridge for a day or two.

Protein Balls - low in sugar

I made these Protein balls for my Food and Yoga Trail in Cork City recently (more details here) and they went down a storm. Many protein ball recipes contain artificial or refined protein powder and are often high in natural sugars using dates and sweeteners. So I wanted to create ones that were high in protein naturally and sweetened naturally. 

As always I didn't follow a specific recipe just made it up as I went along but below is what I've figured to be the best combination.

Ingredients:
1.5 cups of Irish, Organic Oats
2 heaped tablespoons of chia seeds
3 heaped tablespoons of milled flax seeds
3 heaped tablespoons of local, organic honey
3 heaped tablespoons of nut butter
3 heaped tablespoons of roasted buckwheat
3 heaped tablespoons of Cacao nibs
Some oat milk/water to get consistency

Method:
Put all of the above in a bowl and mix well. 
Roll into balls and place in the fridge. I've found it helpful to wet the hands slightly to make this easier.
Optional to dip in dark chocolate or sprinkle. You could also roll them in coconut or other chopped seeds/nuts when wet.

Prep Time:
These take just a few minutes to measure and mix the ingredients and then some time to roll into balls. 

Dietary Information:
These are naturally gluten free, sugar free, vegan (use agave syrup instead of honey), raw and tasty I swear!
The flax, chia and nut butter are high in proteins.

Storage Instructions:
These will keep well in the fridge and so handy for a snack or treat on the go, that's if they last!
Enjoy!

Float your way to ultimate bliss!

If you've been following this blog for a while now you will know I only promote things I truly believe in and use myself. I have never run a competition or paid for likes as I want to keep this as honest, open and true as possible. You can read more about how hesitant I was about starting a blog in my first ever post HERE.

So you can trust me when I say you HAVE to try this FLOAT experience in Penrose Warf, Cork. It was pure bliss and the ultimate way to nourish your body, mind and soul in only 1 hour. In this hectic world we live in we need to find efficient and effective ways to repair, heal, de-stress and relax and this sure does all that and more. You can find out all about it on their website here, Facebook page or Instagram page. Here's what they have to say.

Flotation Therapy is essentially a way of achieving deep relaxation by spending an hour or more lying quietly in darkness, suspended in a warm solution of Epsom salt. Float tanks are also known as isolation tanks, sensory deprivation tanks & REST (Restricted Environmental Stimulation Therapy) chambers.

I can honestly say from start to finish the whole experience was just so comfortable and relaxing. The rooms are large and comfortable so if you don't like small spaces it is not an issue. The process has been designed for ultimate enjoyment for you the customer and at very affordable prices too!

I could go on and on about the benefits (listed below) and how much I enjoyed it but just book a session and see for yourself. I promise you won't regret it and tell them Jeanie sent you!

Take some time out this week for you. If you don't look after yourself you can't look after others. Simple.

These are just a few of the conditions known to be improved by floating:

• Stress relief
• Muscular pain
• Rheumatism
• Chronic pain
• Fatigue
• Fertility
• High blood pressure
• Migraines
• Anxiety
• Back pain
• Depression
• Pre-menstrual tension
• Post-natal depression

Notella - A Nutella alternative

You may have seen lots of articles in the press of late about how Nutella is potentially Carcinogenic (cancer causing). If you missed it read more HERE.

Whether the claims are true or not the fact is Nutella contains Palm Oil. This is a highly processed, unnatural and cheap oil that is used in many processed foods. Cheaper than olive oil and other natural fats, vast areas of rain forests in South America and Asia have been destroyed so multi billion dollar corporations can get even cheaper ingredients to make even unhealthier foods. Cancer or not AVOID PALM OIL like the plague. Even if it says 'Sustain-ably sourced Palm Oil' it just means they replant the trees but still wildlife and natural habitats are being destroyed.

Palm oil or not Nutella is so laden with sugar it should be avoided regardless. I myself have been known to eat it by the spoon full, spread it thickly on crackers, pancakes and bread as a treat and we all know once the jar is open...it needs to be finished. Even though judging by the sugar content I don't think this spread would ever go off. Even decades later!

So this news lead me to think about how you could make a more natural, just as tasty substitute without breaking the bank. Here it is my Notella recipe. Simple, quick and tastes so good. You can make a batch in advance and keep it in the fridge if you like the texture hard or at room temperature if you want it more spreadable.

Now don't be fooled this recipe should also be treated as just that, a treat. Try not to eat this by the spoonful (this is where I struggle!) as it is high in fats (good fats but still high!) and calories. However, I would want this over Nutella any day!

Ingredients:

2 heaped tea spoons of Nut butter of choice (I use Merian as it is Palm Oil free!)

1 dash of Olive Oil/Coconut Oil/Oil of choice (try and always get cold pressed, extra virgin oils)

1 teaspoon of honey (more if you don't mind the calories and want it sweeter), use Mayple Syrup to make it vegan

4 squares of 85% + Coco chocolate.

Method:

Using a small pan on a very low heat add the dash or oil (if you want a thicker consistency don't us any oil, providing you have a non stick pan). Add the rest of the ingredients and stir well until the chocolate is fully melted. 

Transfer into a clean jar or eat directly from the pot (No I have never done this I swear...)

Prep time:

1 minute to gather ingredients

Cooking time:

2-3 minutes to melt and stir

Dietary Information:

Refined Sugar free

Dairy free (if you use high % chocolate)

Gluten Free

Wheat Free

Vegetarian

Vegan

Paleo (if you don't use peanut butter)

Dark Chocolate is high in antioxidants and good fats

Local, organic honey can lessen effects of hayfever 

Nuts are high in EFA (essential fatty acids)

Better than Nutella!

Storage Instructions:

If it lasts then it can be kept in a sealed container in the fridge or at room temperature ready for spreading! I don't think this will ever last the time it would take it to go off!

So there you have it Jeanies! Hopefully you have been inspired to check ingredients on the packets of processed foods you eat (If it's in a packet and has ingredients then yes it is processed!) and avoid any more suffering for forests, wildlife, local people, extra weight from eating this sugary goodness and also potential carcinogenic effects.

Golden Milk - The key to staying healthy this Winter

As the evenings are drawing in and the weather begins to change it's time to journey inwards and begin to look after yourself a bit more. Begin to spend more time indoors, eat more comforting foods to warm us from the inside out and get cosy in front of the fire with your loved ones. 

This is my go to concoction to not only make you feel warm and settled inside but to also stave off all those nasty colds, flus and tummy bugs that surface this season. A cup of this every night, or even every second night and I promise you, you will feel on top of the world. The benefits are huge and I've listed them below. 

Ingredients:

One cup of milk (Cow's/Goat's/Almond/Oat etc)

1 teaspoon of Cinnamon

1/2 teaspoon of Turmeric

1/2 teaspoon of Dried Ginger

1 teaspoon of Honey

Optional: 1 teaspoon of Matcha Green Tea

Method:

Pour one cup of milk into a saucepan and heat on a low heat. Do not allow this to boil and froth.

Add in the dried ingredients and stir well. 

Once it is just about to boil remove from the heat and add in the honey. Stir well to dissolve.

Serve in your favourite mug in front of the fire under a blanket!

Note - you may need to stir it periodically throughout drinking. 

Dietary Information:

Vegetarian

Vegan (if you use alternative milk and no honey)

Gluten Free

Wheat Free

Refined Sugar Free

BENEFITS! 

The benefits of this milk mixture are immense:

Ginger is good for digestion issues, nausea, natural anti-inflammatory and boosts the immune system. 

Turmeric is a natural anti-inflammatory with amazing healing and cancer fighting benefits, it boosts the immune system, lowers cholesterol and stabilises blood pressure. You can find more on the benefits in my post HERE

Cinnamon helps to stabilise your blood sugar and burn fat more effectively.

Matcha Green Tea is high in anti-oxidants (repair damage to the body), promotes calmness and relaxation, increases energy levels and boosts the immune system. 

Don't let the colour put you off. Have a sip and enjoy the sweet, milky goodness. I have come to really enjoy this drink although it did take me a good few cups to get used to the taste and texture. 

Touch wood it has been 2 years since I have been to the doctor or bought or taken any medication. I haven't been ill or out of work as I'm confident it is because I look after my body and make sure my immunity is boosted to the highest degree. This drink being part of that routine! Stay healthy my Jeanies and get that immunity sorted before you fall ill!

5 simple steps to survive a Hangover this festive season.

The Cure. We all are searching for that elusive cure to prevent the day after the night before being absolutely ruined! How many days have I spent in a stupor, glued to the couch, eating more salty snacks than is humanly possible and ruining all the good work I've done all week! I shudder to think!

But is there really a cure? Prevention is the best cure they say and in a way I have to agree. I regularly don't drink and in fact I often have as good a night out not drinking than when I do drink. I never judge someone for not drinking and support people's choice to be adults and drink if they want and don't if they don't!

I am all for having a relaxed, social time, not limiting yourself or restricting yourself, especially over the festive season. But there are lots of things you can do to ease the hangover that doesn't involve complete abstinence!

I for one can no longer drink the way I used to and so for me these preventative measures are tried and tested and get me through the next day!

All the symptoms of a hangover are either dehydration (as alcohol is a diuretic) or mild poisoning from all the sugar and alcohol. So re-hydration and detoxing is the name of the game for me. I've listed some steps here on how you can best achieve these.

1) Water Water Water!

It's not good enough to drink lots of water the next day. Start early and the day you are going to be having drinks get as much water into you as possible. This way the body will already be hydrated and can process the alcohol as it is entering your system. Trust me on this one it will make the world of difference. I usually try and drink a litre while I am getting ready.

You can read more about adequate hydration on my post HERE

2) Water Water Water!

No this isn't a typo. Number 2 is water again! That's how important it is. I find if you drink one glass of water for every one drink of alcohol throughout the night then not only will you spend less money and drink less you will feel so much better the next day! Every time you go to the bar ask for your drink and a glass of water and either drink them together or one after the other!

3) Water Water Water!

Again not a typo! Re-hydration the next morning is also key. It's all about preparation. Keep some water next to your bed for when you wake in case it is so bad that you can't leave the duvet! Do this the night before as you are getting ready to go out as let's face it 'drunk you' may not remember when you stumble in that nigh/morning!

4) Oil Pulling - Detox

Wondering why you have a fuzzy mouth when you wake up? That's those blasted toxins that your liver just couldn't handle. You need to get them out as soon as possible or you will just swallow them back down into your gut to make you feel even worse! I can honestly say I haven't had a killer hangover since I started Oil Pulling. Actually I have felt the benefits throughout my daily life, booze or no booze! This is not something to try on the morning of a hangover but something to master at least a week before. Start slow with maybe 1-2 minutes and build up each day. It is the first thing I do every morning and my skin, hair, nails, digestive system and overall health has improved so much! I go into more detail on how you do this HERE

5) Work out that Liver!

As much as moving or exercise might seem like the last thing you want to do these super detoxifying and liver boosting yoga postures will help eliminate those toxins in your system faster than you can say Cirrhosis! It should take only 10-20 minutes and it will mean you'll be able to enjoy being a couch potato so much more! You can see full pictures and descriptions HERE

So there you have it guys. 5 simple steps to ensure you don't lose a whole day of your life (if not 2!) and survive that night of merriment!

Happy Boozing my Jeanies!

The Great British Bake Off - Healthy Treats

The Great British Bake Off is back on our TVs and although no one can come close to last year's winner Nadja (who I love as a person and a baker!) I'm excited to watch this show each week. If you're like me however, you need something nice to eat while watching as the cakes, biscuits, buns and breads are all just too tempting to sit and watch empty mouthed!

So here are some of my healthy yet tasty and sweet recipes that won't send you into a carb loaded, sugar coma and keep you on track while still having a treat. 

Breads - Oat Bread I recently made this with rosemary and sea salt and it was delicious!

Chocolate - Chocolate Mousse, Peanutbutter Cups, Chocolate Bark, Chocolate covered fruit

Cakes - Lemon and Bluberry Loaf, Mango Drizzle Cake, Carrot Cake Muffins

FREE Blackberry and Mint Jam

Who doesn't like something for free eh? You may have noticed there is an abundance of blackberries around at the moment. The hedgerows and ditches are laden with them. You may even have some in your garden like us. We had so many I decided to make some jam. But I didn't want to overload it with sugar or have it go off too quickly. So I developed the recipe below. Using 3 simple ingredients, 2 of which came from the garden!

I love jam and although it is high in sugar I feel, on occasion. it is a nice addition to a healthy diet. I feel making it yourself is the best way to know there are no preservatives, excess sugar or nasty chemicals. This recipe is also essentially free if you pick the blackberries, have mint in your herb garden and some sugar in your cupboard!

So send the kids out picking blackberries, or spend a lazy evening/weekend picking them yourself. It is free food after all and essentially they are organic!  I really enjoy the zing of the mint in this recipe. It makes it that little bit more interesting.

Ingredients:
300g of Blackberries freshly picked
50-100 g of Sugar or Sugar substitute like Steiva or Honey but please don't use sweeteners like Canderel (the devils nectar)!
1 handful of fresh mint, ideally from your herb garden.

Prep Time:
Less than 5 minutes unless you count the picking of the blackberries!

Cooking Time:
15-30 minutes


Method:
Wash the blackberries thoroughly and ensure all stalks are removed. Place them into a saucepan with some moisture still present. This will help to lubricate and prevent them sticking.
Turn on to a low heat and stir occasionally.
Add in the chopped mint leaves.
Add the sugar, ideally as little as possible. If you are happy with a more runny consistency then add about 50g. If you would prefer a thicker consistency add more.
Stir in the sugar and keep simmering on a low heat until the berries begin to break up and soften.
Allow to simmer for a further 5 minutes to allow the mint to infuse.
Remove from the heat and allow to cool slowly in the pan.
Once cool place into clean jars and seal.

Dietary Information:
Vegan
Vegetarian
Gluten Free
Lower in sugar than shop bought jams
High in antioxidants, vitamins and minerals
Natural and locally grown
Mint aids digestion, reduces nausea and headache, clears congestion of nose, throat and lungs, boosts your mood preventing depression and fatigue as it is a stimulant, and also prevents memory loss. See below for even more benefits!
Blackberries are rich in bioflavonoids and Vitamin C, are very low sodium count and have only 62 calories to a cup. The dark blue colour ensures blackberries have one of the highest antioxidant levels of all fruits

Storage Instructions;
This jam will keep for a considerably long time if stored in an air tight jar in the fridge.

Serving Suggestions:
I love this on some toasted Oat Bread (my recipe for this bread is here) or on some home made pancakes (my recipe for these here). It's also lovely in cakes or with cheese or any way you usually eat jam! Go wild!

What's the secret to getting skinny fast?

Want to know the secret to getting skinny fast?...I'm sorry, there is none! Well there is but it's hard work, unhealthy and doesn't last. Trust me I've tried them all.

I also don't like the word skinny. It is described in the dictionary as 'unattractively thin' yet it is bandied around in the media as something positive. "I want to lose weight" is another commonly heard request. Again I don't like this as you can be low in weight but unhealthy and wobbly or you can be high in weight and strong and lean. What people want to do is lose fat! Take this picture below for example. She gained 6.5 kilos and although the angles and clothes make a difference you can see a clear loss of fat and gaining of muscle. She has gained weight but it's fair to say she looks much better!

Anyway, all that aside I wanted to introduce you to three inspiring women who fought the battle of the bulge and won! They all took control into their own hands and worked their butts off to see, what I'm sure you'll agree, are amazing results. 

First things first, here's a little about their lives:

Kate Noonan 

Age: 32 

Married no children

Profession: Make Up Artist

Starting weight: 13.5 st 

Current weight: 10.5st 
Lowest weight: 9.5st

Emma Kierse

Age: 31

Married with two kids 14 and 3

Profession: Personal trainer at F.1.T Ballincollig Heaviest: 13 stone Currently: 9st 7lbs Lightest: 9st 3lbs ( 2weeks ago before hols 🙈)

Melissa Kelleher
Age: 31

In a relationship

Profession: Laboratory Analyst

Starting weight: 15st 2lbs

Current weight: 9st 4lbs

Lowest weight: 9st 4 lbs

Wow! They really are some impressive before and after pictures right? Well I'm sure you're all wondering how they did this? Read on to find out. I've included some info about their past history with weight, a lot of which will ring true to many readers. Everyone has their own reasons and stories behind not looking after themselves and so I felt it so important to include these details also.

Emma "As a child I was always on the big side, not hugely over weight but still over weight . It wasn't that my parents fed me crap food it was more that I just loved food and would eat a lot if it. I loved eating and thought about food all the time, it was actually what I got most excited about. If we were going somewhere as a family I'd automatically think about the food we would eat"

Kate "I had always struggled with my weight from an early age. I craved certain foods I was forbidden and then over indulged in them at every opportunity. I don't think I was lazy when it came to exercise, just perhaps dedication wavered when I became a teenager as boys and hanging out was more interesting. I had enjoyed gymnastics as a kid but my rapidly changing body shape saw me embarrassed to don a leotard after a certain age."

Melissa "Growing up my exercise was non existent! I never really thought about it besides the odd walk. I remember a few years ago going for a walk, it must only have been 5K and I had to stop and take a break, and then turn around! My biggest issue with food was just not thinking about what I was eating, I would have McDonalds for lunch and Chinese for dinner! I would probably have had about 5 takeaways a week! I went on shift in work and that was when I was at my heaviest as I was out of a routine and eating late at night, feeling sorry for myself so plenty of sweets and chocolate to make up for it!"

Any of that sound familiar? It sure does to me. I have also battled the bulge for years and that was the primary motivation for me setting up this blog. Check out my article about it here. I've often heard people say 'Oh it's easy for you, you're not fat' to which I usually reply 'because I work my butt off nearly every day to stay healthy and fit!' It's usually not what people want to hear!

So, the magic question. How did these women do it?

Melissa: I started watching Operation transformation in January 2014 and that just gave me the motivation. I saw all these people with children and a lot more commitments than me and I thought well if they can do it I can too. I used to eat so many takeaways and ready meals, processed foods and my portion sizes would be massive. A big thing that show helped me with was learning about food and how it affects your body, when you should eat fats, carbs, protein etc. I also began to exercise! I started the couch to 5k and I would recommend this to anybody! I will never be a marathon runner but it’s so good to get your fitness levels up from nothing to something. It was really tough at the start, I used to feel so embarrassed running and heavy breathing (which I still have). I think it is so easy to go out jogging when you are already fit and healthy, it is the heavier girls I see running that I have to admire. Everyone has to start somewhere. Plus its harder to run with extra weight! It's taken me over 2.5 years to shift this weight and it is continuous.

"Kate: "I did it through a weight loss specialist following a strict diet plan and exercise regime over a year and that work is continuous. Having felt like I tried everything and nothing had really worked or the results didn't last, I was ready to give up. I felt like I was an enigma, that there was something wrong with me and I just couldn't lose weight. I was fooling myself a little, however. I was always comparing myself to others and if I was eating less than them, I should be skinny. My sister (that's me! LifestyleJeanie) really taught me about the difference between skinny and healthy. Having seen her work so hard at it (rather than just be born "luckier" than me like a imagined) I thought it's now or never. Weight loss was slowing down as I got older and I needed one more stab at it or I felt I'd be stuck in an unhealthy cycle forever. I hired a trainer/nutritionist who worked with me tirelessly (and still does) to make sure it suits my lifestyle and is easy to manage."

Emma: "I lost a lot of weight when I was 14 but that was mainly due to not eating very much. When I was 17 I had my first son and piled on around 4 stone. I was uncomfortable and used food to comfort myself. I then lost every pound of that in 3 months on a diet of tuc crackers and fruit. I was probably consuming only 800 calories a day and did absolutely no exercise. It was unhealthy and just wasn't sustainable. Again the cycle of loosing weight and gaining it continued through my 20's. When my best friend asked me to be her maid of honour that was the push I needed. I had just had my second son and the weight was back on. I couldn't face the starvation again so I decided to try and do it the right way. F.1.T (a dedicated nutrition and training centre for fat loss, Ballincollig, Co. Cork, Ireland Link here) had recently opened and I had heard good things. I decided to give it a go. I lost weight for the wedding through their circuit classes and clean eating plans (a lot of eating, I was never hungry) and the week after the wedding I was back in the door to start P.T . I can honestly say it's the best thing I've ever done, it's the support and motivation from the trainers is what makes the difference. I believe it in so much I left my job and have now qualified as a personal trainer myself. I want other people to get the help and support I received to change my life."

It's so great to hear how all these ladies took control and decided to change their lives. One thing I've noticed from reading their stories is that they all ate lots of healthy food (no starvation or calorie restriction plans here!) and began to exercise more. You many not want to hear it but it really is that simple! Slow and steady wins the race.

For most people there is some trigger. Some moment that happens where they just decided that enough is enough. For Emma it was her best friend's wedding, for Kate it was 'one last chance to try and battle the bulge' as she felt it was just getting harder as she was getting older. For Melissa it was a combination of a few things. She talks about it here: "I think my main motivation was after your (Jean) wedding! I didn’t feel comfortable at all. I didn't feel pretty or nice and didn't want to feel like that anymore. And Operation Transformation as I said. Listening to their stories and hearing similarities to my life, I wanted to do something about it. Also, you motivated me so much at the start, you were so enthusiastic and pushed me to go running around the Lough! Even when I felt people were staring at me, you pushed me on. Made me do it. You were full of facts about food and cooking and how to eat properly. I wouldn’t be at this stage without you :D" Well thank you for your kind words Melissa. I appreciate it. However, all I did was encourage you, you are the one who did all the hard work. You should be proud!

So you can see their remarkable progress and hear their stories, now they are on the other side, but it's not all plain sailing. It is a long and hard process, often lonely at times. Here Kate talks about some of her struggles.

Kate "I think socialising was the toughest part of the whole thing. I socialise a lot and over indulgence in alcohol can have serious implications when your following a strict meal plan. It's about learning to either limit the number of drinks you consume and not over indulge during your hangover the next day or simply attend events and don't drink. This is harder then you think in Ireland!"

Melissa "I would say the temptation to just give up and eat, and definitely the guilt if I do have a treat! At the start it did take a while before I saw results and that was really hard you feel like you are going through so much effort for nothing. But stick with it. It will pay off!"

Emma "Finding the time was hard. I'm a busy mum and sometimes it was so easy to just give up. But I stuck with and started seeing the results. Now it's just part of my daily schedule. I don't even think about it"

 

So ladies what have you learned along the way and have you any advice for our readers?

Melissa "I have learned so much! Everyone is different and you need to find what works for you. I personally would not do the gym or PT sessions, I would find them intimidating and know I wouldn’t stick to set plans, but I know other people need this for motivation and it works very well. I’ve learned a lot about food, just because a cereal bar or yogurt says low-fat doesn't mean it's good for you or will help you lose weight. Sometimes you might as well have a bag of crisps! Check the labels of things you eat, read everything. Become aware of what you're putting in your mouth and where it comes from. I don’t know how many times I have went to pick something up, read the back and put it back. Sugar content especially look out for. I would rather have a small chocolate bar than lots of processed foods that are full of sugar.  

As for advice I say this all the time when people ask me 'How did you do it? Tell us the secret!' Please have patience and know it’s not a 12 day cleanse or a 6 week challenge, it’s for life. If you want the weight to come off and stay off while still having a diet and lifestyle that you enjoy and can manage, then you should be happy with losing a pound or even a half a pound a week. When you think about it that’s not a lot, but you need to know it will take a long time. Remember 52 weeks is 52lbs, that’s nearly four stone!
I have no big secret that’s what worked for me, I still have a calorific dinner once a week and the
odd bar of chocolate and I stay off the beer now, mostly! But you can still have a GnT! (Am I right
Jean :D) If you stay healthy and consistent all the other days and get into a routine it WILL happen!! If you get your fitness levels up you will look forward to a walk (I’ll never look forward to running!) or a quick HIIT session in front of the TV. It will set you up for the day. When you have done some exercise and you are feeling good you won't want to spoil it with indulging in chocolate or chips. I go for the healthier option then and the cycle continues."

Kate "I have learned that I'm capable if I just put my mind to it. I know it would be easier not to but the quality of life I know enjoy is worth every drop of sweat in the gym and hour spent meal prepping. I would advise anyone starting out on this journey that preparation is key. Food plan, meal prep, even having your gym bag by the door, ready the night before. It's the only way to not slip up. If you do break routine and eat something you shouldn't or skip a day in the gym get over it and move on. Tomorrow is a new day. If you got a flat tyre in your car you wouldn't slash the other three would you? Don't sabotage yourself. You also don't have to start a diet on a Monday!"

Emma "If I was to give anyone advice it would be get a trainer who understands what you're going through and who wants it for you just as much as you want it yourself. Dedication and hard work reap the rewards. Starting is the hard part but once you do, you'll find it very hard to stop! Sometimes taking a few jumps is better than one giant leap so start slow and build up"

It's easy to see these ladies amazing physical transformations. Knowing them personally I would say the biggest difference I have noticed is their confidence and self esteem. They are now caring for their bodies and minds each day and so they are now in a position to be happy in their own skin and love themselves the way they deserve. No more feeling inferior and inadequate. Just three wonderful, beautiful, healthy women.

Emma "My energy levels are through the roof! I feel so great. But the main difference is I am healthy and happy. This has all lead to me no longer being unhappy, it's never too late people! You can do it too. Loosing weight is only one benefit that you can see. All the other ones appear once you start"

Kate "I now can wear the clothes I want to wear and not the clothes I have to wear. I feel like I don't stand out any more and don't feel like the elephant (quite literally) in the room. It has helped my self confidence majorly although I still have some more work left to do on that. I particularly love being strong. Everyday life is just easier and more enjoyable when you are strong and full of energy. I suffered with a touch of persistent acne for years and have managed to clear it and keep it clear in the past year. My nails are the longest and strongest they've ever been, my hair is thick and strong. Believe it or not, I tan better now. Perhaps from my high fat diet? I definitely find I sleep better too. I worry less and have more energy. 

Melissa "I have collar bones now! And cheekbones! But seriously it’s the best thing I have ever done. It’s not easy, I still have days where I want to binge and eat everything around me, especially when I’m upset or stressed, and then there are other days where I just couldn’t be bothered to exercise. But it is all worthwhile. I'm not out of breath going up the stairs any more. And people are so nice and complimentary too which is great motivation. Once people start to notice you have lost a bit of weight, you will forget all the temptation and bad days! It's the best motivation. I feel good, I feel happy and that's the main thing. It's all worth it."

So three different stories, three different motivations, three different women but always the same technique. Eat well, exercise often and it is a continuous process that you need to commit to for the long haul. It really is that simple!

A special thanks to Melissa, Kate and Emma for being so brave by sharing their stories. I am extremely proud of them and they now motivate me daily - the bitches are passing me out! I need to keep up ;)

We are all here to answer any of your questions if you have felt inspired by these stories. Comment below or on my Facebook, Instagram or Snapchat.