RECIPE OF THE WEEK- CHICKEN AVOCADO BURRITOS

Calling all the hard-gainers out there..This weeks recipe is for you! We’ve got some quick, super tasty, high protein Chicken and Avocado Burritos for you. Perfect for meal prepping and having on the go during busy working days. Coming in at 1,017kcal per serving this ones aimed towards those looking to build muscle and gain weight. We recommend 1 serving contains: 100g Chicken, 1 Avocado, 125g Jasmine Rice, 40g Mature grated cheddar and 2 Tortilla wraps. At this serving size you’ll be looking at around 49g Protein, 41g Fats and 114g Carbs. Cooking Method: Fry chicken and avocado in pan until chicken is cooked through. Once the chicken and avocado is ready, warm up rice and tortillas in microwave for desired length then add all the ingredients and wrap into two Burritos. Once ready grill-pan the wraps to give the burritos a nice crunch and allow the cheese to melt on the inside.

CLIENT OF THE MONTH - JANUARY

Huge shoutout to our January client of the month @scottj8_ Scott's Bodypro journey started 3 months ago after he had recently made the jump to senior level semi-professional football. At the time he was finding the transition a challenging one, particularly the the physicality and demands of such level of football. As such our focus was to get him feeling strong, focusing on a strength building plan attending the gym along side his football commitments 2x per week. After just a few weeks we started to see his strength sky rocket and so did his confidence. Providing him with the belief he could compete at such a level and seeing his performances on the pitch go from strength to strength breaking into the first team. All in all in the short time Scotts been with us we have seen him add around 4kg of lean mass whilst strength increases have gone up significantly. Seeing a 33.5kg increase on his squat 1 Rep Max, 10kg increase on his bench press and 10kg increase to his Deadlift. Very excited to see where the next 3 months take us. Great work Scott.

SLOW COOKED TURKEY MEATBALLS

Recipe of the week- Slow cooked Turkey Meatballs Struggling for time this January, Looking for a delicious low calorie meal which you can leave cooking throughout the day ready for the whole family to enjoy? Then why not try this slow cooked Turkey Meatball dish, perfect for batch cooking or as a tasty family tea. Serves 4/ cooking time 1hr prep with 5hr in slow cooker. Nutrition per serving: 326kcal, 30g Protein, 12g fat and 23g carbs (kcal/macros will vary based of amount of spaghetti added/portion size). For this weeks recipe you’ll need: 1 tbsp Rapeseed oil 1 onion finely chopped 2 carrots (diced) 2 celery sticks (diced) 2 garlic cloves (sliced) 500g carton tomato passata 2 tbsp chopped parsley Meatballs require: 400g Lean Turkey mince 4tbsp porridge oats pinch of paprika 1 garlic clove (crushed) Cooking Method: To make your turkey meatballs first: Tip mince into large bowl and add the oats, paprika, garlic and black pepper. Mix everything together with hands, then divide the mixture into 20 lumps (walnut sized). Roll each piece into a meatball. Spray or run a non-stick pan with a little oil and gently cook until they begin to brown. Add them to tomato base and cook on low heat in slow cooker for 5 hours.

CLIENT OF THE MONTH – JASON DIAMOND

Our December Client of the month goes to Jason Diamond! Jason started training with us in the middle of November with the aim of losing some post lockdown weight and getting his general fitness back to a level he was happy with. He explained he had fallen into a routine at home drinking a little more through the week and that becoming the norm, as it did for a lot of people. Jason decided that he was going to cut this out and limit himself to one night over the weekend to go out for a nice meal have a few drinks. He coupled this with keeping his activity levels up through the week alongside x2 gym sessions at Bodypro. We also set a calorie controlled target that would keep his energy levels where they needed to be to fuel his sessions but also keep him in a slight calorie deficit. We got to work pretty quick and after a 4 week check in, Jason dropped 6.7kg of bodyweight, saw his Dallas test go from 809m to 848m, knocked 7 seconds off his 500m Ski time and see his average power output go from 223w to 279w on his MMP test. These results are remarkable considering this was only a short time after starting a consistent training programme. We are looking forward to seeing where the journey goes for Jason. Great work!

CLIENT OF THE MONTH – SALMA CHAPTI

Our client of the month is Salma Chapti for her dedication and already reaching her goals. Salma has been training with us for 8 weeks now twice a week.

On Salma’s initial session she said that she would like to lose weight, improve her diet and increase her fitness. Over the last 8 weeks Salma has seen amazing results. She has dropped 3% body fat, lost 4kg and is now able to fit in pre pregnancy clothes for 4 years previously.

We use a combination of strength training, cardio and core. All of which have greatly improved since Salma’s first session. This has also resulted in Salma no longer suffering severe back pain. She has also had the confidence to join a local netball team.

As well as the fitness side Salma has followed our advice on how to improve her eating habits, which has not only aided her weight loss but also has given her much more energy to tackle her day to day busy life. Well done Salma keep up the hard work and let’s get those new goals smashed!!

CLIENT OF THE MONTH – MATT & CHRISTALLA

OUR CLIENT OF THE MONTH AWARD FOR AUGUST GOES TO A COUPLE THIS MONTH.. AWARDED TO BOTH MATT & CHRISTALLA TURNER! Matt is 41 & Christalla is 38, they train together with Jonny in Rochdale twice a week and they live together in Todmorden. Matt originally found out about us via a simple internet search. Matt originally started 1-on-1 training with Jonny at the end of 2020 with the goal of learning how to lift weights whilst getting a more toned upper body at the same time. From nothing during the 2020 lockdown, to five months down the line of consistently training twice per week, including playing football socially up to 3 times per week, Matt’s wife, Christalla, decided to begin her BodyPro Training journey by joining Matt training with Jonny. Christalla had similar goals, in that she wanted to learn how to strength train so help her with rehabilitation of a previous injury and getting healthier was also of importance too. Matt & Christalla both started off complete novice’s at lifting weights. Christalla would be passed a dumbbell and her arms would shake whilst holding them. Matt found getting his technique right took a lot of practice with the lighter weights. Fast forward 4 months and Matt can now lift weights he thought would take years to get himself to lifting confidently and his arms are starting to take shape as a result. Whilst Christalla now keeps asking to try heavier weights every week, constantly testing her strength and increasing her confidence leaving her feeling happy and more energetic as the weeks go by. ON THE LAST WEIGH IN BOTH MATT & CHRISTALLA WERE FOUND OUT TO HAVE MADE GREAT PROGRESS IN THEIR NUMBERS TOO. MATT LOST 3 INCHES ON HIS WAIST AND HIPS AS WELL AS AN AMAZING 2% BODY FAT DOWN! CHRISTALLA LOST 4.5KG!!.. ALMOST A STONE LOST. A WHOPPING 2.5% BODY FAT AND AN INCH OFF HER HIPS LOST TOO! Matt & Christalla said, when asked how they feel about their progress after their amazing results achieved, “Ultimately this journey for us has been about getting into better shape and staying healthier and happier. We can definitely recommend having a professional private PT studio that puts you at ease straight away and having a programme specially developed to focus on what you’re aiming for makes all the difference and it’s clear to see with what results we have got just 4 months in!” Amazing and deserved results for such a committed couple who have even brought along their two young boys during the school holidays. Nothing will stop them, a great example that no excuses are allowed.. keep up the amazing work both of you!!

BBQ RANCH CHICKEN QUINOA BOWLS

Delicious BBQ ranch chicken quinoa bowls loaded with black beans, crunchy red cabbage, sweet corn, tomato, onion, jalapeño, avocado and your choice of creamy ranch dressing. The BBQ chicken for these healthy chicken quinoa bowls can be made in the slow cooker or grilled for the perfect meal prep dinner or lunch! HOW TO COOK THE BEST FLUFFY QUINOA Use a 1:2 ratio for quinoa to liquid. In this recipe you’ll cook 1 cup quinoa in 2 cups of water, which will make about 3 cups of cooked quinoa. Bring the water to a boil then stir in quinoa. Reduce heat to low, cover, and let simmer for exactly 15 minutes. Remove the saucepan from heat and let stand covered for another 5-10 minutes. Quinoa will pop upon cooking and expand. To help separate the grains, use a fork and fluff the quinoa. CUSTOMISE YOUR BBQ CHICKEN QUINOA BOWLS Make it vegetarian by using tofu or chickpeas Grill some BBQ shrimp or salmon to swap the chicken Keep it dairy free by using a dairy free greek yogurt or ranch Top with this delicious avocado lime sauce, guacamole or fruity salsa Get wild with a chipotle ranch instead of regular! Make it grain free with homemade cauliflower rice SERVES 4 | TOTAL COOK TIME = 15 mins | PREP TIME = 3 hours Per Serving (without any sides) = 611 Cals | Fat 16g | Carbs 72g | Protein 46g INGREDIENTS For the slow cooker: 1 pound boneless skinless chicken breast 1 cup low sugar BBQ sauce (We love Primal Kitchen Mango Habanero) Optional: 1/4 cup water if you have a thicker bbq sauce For the quinoa: 1 cup uncooked quinoa 2 cups water For the bowls: 1 (15 ounce) can black beans 2 cups shredded red cabbage 1 cup sweet corn (can use fresh or frozen or off the cob) ¼ cup finely diced red onion 2 roma tomatoes, diced 1 jalapeño, thinly sliced 1 avocado, diced or sliced For the dressing: 1 batch healthy greek yogurt ranch (or ranch of choice) To garnish: Fresh chopped coriander Scallions METHOD SLOW COOKER CHICKEN: Place chicken and BBQ sauce in a slow cooker and stir so the BBQ sauce coats the chicken. Cook on high for 2.5-3 hours. Then remove chicken from the slow cooker, shred with two forks and then place back in the slow cooker, stir and turn the heat to warm until you are ready to serve. TO GRILL CHICKEN: marinate chicken in a bowl with BBQ sauce for 1 hour, then grill chicken over medium high heat for 6-8 minutes per side, or until the meat thermometer reads 165 degrees F. Remove from grill and allow chicken to sit for 5 minutes to retain juices, then cut into strips or dice into bite sized pieces Once chicken is done cooking (or close to it), you can cook your quinoa: add water and quinoa to a medium pot and place over high heat. Bring to a boil, then reduce heat to low, cover and cook for 15 minutes. Once quinoa is done cooking, remove from heat, fluff with a fork and place the lid back on to allow the quinoa to stay warm and steam in the pot for 10 more minutes while you chop your veggies and make the greek yogurt ranch dressing (or feel free to use store bought ranch). To prepare bowls: add about ¾ cup quinoa to each bowl, top with about ⅓ cup black beans, ½ cup shredded cabbage, ¼ cup corn, 1 tablespoon diced red onion, diced roma tomatoes, a few sliced jalapeños and avocado. Drizzle the bowls with 1-2 tablespoons ranch dressing. Garnish with fresh cilantro and scallions. Enjoy!

LOW CARB COURGETTE LASAGNE

THIS LOW CARB COURGETTE LASAGNA IS PACKED WITH VEGGIES AND PROTEIN. YOU KNOW WE DON’T SKIMP ON FLAVOUR, SO GET READY TO FALL IN LOVE WITH THE AMAZING TURKEY MEAT SAUCE. HERE’S WHAT YOU’LL NEED: Courgette: the star of the show in this pasta-free courgette lasagna recipe! Extra virgin olive oil: to cook those veggies for the turkey meat sauce. Garlic: a must for the amazing flavour. Yellow onion & green pepper: the veggie boost we’re adding to the meat sauce. Sauce base: we’re using tomato sauce, crushed tomatoes and tomato paste for that saucy goodness. Herbs: a bit of dried oregano, fresh basil and fresh parsley. Spices: I love adding a pinch of cayenne pepper and red pepper flakes for a hint of spice, plus some salt and pepper. For the cheese mixture: we’re using ricotta (part skim or whole), an egg white (or a full egg), grated parmesan, mozzarella, salt & pepper. HOW TO CUT COURGETTE INTO LASAGNA NOODLES Cutting raw courgette into lasagna noodles is easy to do with a mandolin or a standard vegetable peeler. You’ll just want to carefully slide the courgette the long way across the mandolin, or carefully slide your vegetable peeler the long way down the courgette to create even strips. SERVES 8 | TOTAL COOK TIME = 1HR 30mins | PREP TIME = 45mins Per Serving = 367 Cals | Fat 11g | Carbs 26g | Protein 41g INGREDIENTS Nonstick cooking spray 4 large courgette, sliced about 1/4 inch thick 1/2 tablespoon extra virgin olive oil 3 cloves garlic, minced 1 small yellow onion, diced 1 green pepper, diced 1 pound lean ground turkey 1 – 14 oz can tomato sauce 1 – 14 oz can crushed tomatoes 4 tablespoons tomato paste 2 teaspoon dried oregano handful of basil, finely chopped (about 1/4 cup) handful of parsley, finely chopped (about 1/4 cup) 1/2 teaspoon red cayenne pepper, if desired red pepper flakes, if desired 1/2 teaspoon salt Lots of freshly ground black pepper For the ricotta cheese mixture: 15 oz part skim ricotta (or use whole milk) 1 egg white (or use whole egg) 1/4 cup grated Parmesan cheese salt and pepper 12 ounces shredded mozzarella cheese (or about 1 1/2 cups) METHOD Preheat oven to 375 degrees F. Place sliced courgette on large baking sheet coated with non stick cooking spray. Sprinkle with salt and roast in the oven for 15-20 minutes to help dry out the courgette a bit. This is a critical step. While the courgette noodles are roasting, you can make the turkey meat sauce. Heat extra virgin olive oil in a large pot over medium high heat. Add garlic, onions, and peppers and cook a few minutes until onions become translucent and garlic is fragrant; stir occasionally so that you don’t burn it. Add in ground turkey and cook until no longer pink. Add in tomato sauce, crushed tomatoes, tomato paste, oregano, basil, parsley, and a few dashes of red pepper flakes. Bring to a boil, then reduce heat to low and simmer UNCOVERED 25 to 30 minutes or until sauce REALLY thickens up! (If it needs to be thicker, I suggest adding in another tablespoon or two of tomato paste.) Season with salt and pepper to taste. Remove from heat to cool. In a medium bowl, combine egg white, ricotta, and Parmesan. Season with a bit of salt and pepper. Add in 1/2 cup of the slightly cooled meat sauce and stir to combine and set aside. To assemble lasagna, spread 1/2 of the turkey meat sauce into the bottom of a 9×13 inch baking pan coated with nonstick cooking spray. Place courgette slices evenly over meat sauce, spread on 1/2 of the ricotta mixture, then sprinkle 1/2 of the mozzarella on. Repeat layers again starting with the meat sauce, courgette slices and ricotta mixture and finishing with remaining mozzarella. Cover with foil and bake for 30 min. Remove foil and bake for 15 minute longer uncovered. Makes 8 very generous servings. Garnish with fresh basil ribbons or chopped parsley and extra parmesan cheese HOW TO KEEP COURGETTE LASAGNA FROM BEING WATERY Given that courgette is made up almost entirely of water, cooking and baking it tends to create extra moisture. That’s why courgette is great for baking – because it adds moisture to baked goods without adding oil! But for our pasta-free courgette lasagna we don’t want tons of water pooling, so here’s what to do: Preheat your oven to 375 degrees F. Place the sliced courgette on a large baking sheet coated with nonstick cooking spray. Sprinkle it with salt and roast in the oven for 15-20 minutes to help dry out it all out.

TERIYAKI CHICKEN AND PINEAPPLE KEBABS

WHAT IS IT WITH GRILLING AND SUMMER?! Is it the food? The time outdoors? The smell of the food cooking as it wafts overhead? I think it’s all of those things. They all come together to make grilling an indispensable part of summer. Speaking of fab and tasty grilled meals, we just had to share these Teriyaki Chicken and Pineapple Kebabs with you this week because they’re a perfect addition to any BBQ in the summer. They’re easy enough for a weeknight dinner and can be prepped ahead by chopping all the veggies and pineapple and mixing up the marinade. They cal also become your new go-to recipe for entertaining as they’re simple and they look great piled on a platter on the picnic table and served with fresh salads and veggie sides. You can totally switch up the veggies to use what you’ve got to hand or what’s in season. Some great summer veggies and fruits for kebabs include: Zucchini, butternut squash, red onion, cherry tomatoes, mushrooms, lightly steamed Brussels sprouts, jicama, precooked whole baby red potatoes, bell peppers, precooked corn-on-the cob (slices about 2 inches thick), peaches, plums, nectarines and mango. 3 RULES FOR PERFECT KEBABS Keep all of the pieces (chicken, veggies and fruit) about the same size so that everything can come into contact with the grill and get a little char on the edges (because grill marks are the hallmark of grilled/BBQ’d food). Avoid vegetables like potatoes, winter squash, carrots, corn on the cob and sweet potatoes unless you precook them a bit first. Don’t skip the marinade. It’s tempting to skip the marinade and just brush it over the kebabs right before they hit the grill but you’ll get such better flavour and more tender meat if you allow the meat to marinate at least a little while. For this recipe I’ve found that just 20-30 minutes is enough to infuse the meat with sweet and salty teriyaki goodness but you can also marinate it for longer (up to 4 hours). SERVES 4 TOTAL COOK TIME = 40 mins PREP TIME = 25 mins Per Serving (without any sides) = 262 Cals | Fat 6g | Carbs 21g | Protein 27g INGREDIENTS 1 ¼ lbs. boneless, skinless chicken breasts, cut into 1-inch chunks 2 cups fresh pineapple, cut into 1-inch chunks (about ½ of small pineapple) 1 large bell pepper, any colour, cut into 1-inch pieces ½ large red onion, cut into 1-inch pieces For the Teriyaki Marinade ¼ cup coconut aminos 1 Tbsp. water ½ tsp. garlic powder ¼ tsp. dried ground ginger 1 Tbsp. toasted sesame oil Metal or Wood skewers METHOD In a small bowl, whisk to combine all ingredients. Add chicken pieces and toss to coat. Cover and refrigerate while you prep the vegetables and pineapple and the grill preheats. Preheat grill to medium-high direct heat. Thread meat, pineapple, peppers and onions onto skewers – alternating as you go. Brush leftover marinade over the kebabs. Grill over medium-high direct heat, turning every 5 minutes or so until chicken is cooked through and vegetables are tender. Remove from grill and serve.

EASY PROTEIN WAFFLES

Some mornings, it’s all about keeping it simple for that first meal of the day. Scrambled eggs, a yogurt n fruit bowl, or even a protein smoothie I made the night before. But other mornings call for carbs, especially after a hard workout. Which is why this protein waffle recipe has been going down an absolute treat. And you know what’s the best part? You can mix it all up easily in a blender! THIS RECIPE GIVES YOU A SERIOUS BOOST OF PROTEIN. While the body craves carbs some mornings, we also know people’s days can require starting with a good amount of protein. If you don’t, you can feel sluggish, tired, and constantly hungry throughout the day. Which is why you can rely on the protein powder, egg, and Greek yogurt to give you that exact protein boost. Depending on the protein powder and Greek yogurt you use, you should get roughly around 30 grams of protein with this waffle, which is great for a meal! A two-egg scramble will only give you 12 grams, so this amount is great if you’re looking for a decent protein source to start your day—especially if you’re a veggie. SERVES 1 | TOTAL COOK TIME = 15 mins | PREP TIME = 5 mins Per Serving (without toppings) = 295 Cals | Fat 9g | Carbs 14g | Protein 34g INGREDIENTS 1/4 cup rolled-cut oats 1 large egg 1/4 cup plain Greek yogurt 1 scoop protein powder (any) 1/4 cup milk cow’s milk or almond milk or coconut milk 1/4 tsp baking powder 1/4 tsp salt Cooking spray METHOD Plug in your waffle iron to heat up while you prep the batter. Add all of the ingredients (minus the cooking spray) into a high-powered blender. Blend until the batter is smooth. When the waffle iron is hot and ready, spray it down with the cooking spray. Scrape in all of the waffle batter, then close. Wait for the waffle iron to go off automatically before removing. Serve with whatever toppings you desire! Waffles go so well with fresh berries and a few dollops of whipped cream or honey and some raisins/dates.

CLIENT OF THE MONTH – DAVID JONES

Our client of the month for June was awarded to Dave Jones. Dave has trained with us consistently for a while now, but it’s his achievements over the last few months that stand out the most. On his most recent weigh in Dave has a total weight loss of 27.5kg which is a massive achievement on his part. It’s worth noting, and he will tell you this himself, this achievement isn’t just down to one factor; it was more of a lifestyle overhaul. Dave trains with us at Bodypro once or twice a week focusing mainly on resistance training. He also plays tennis once a week, golf a couple of times a week and walks regularly with his dog. Alongside this Dave follows a structured eating plan and for the last six months has not had any alcohol. Consistency with his diet and an increase in weekly activity has meant Dave has managed to hit weekly and monthly targets leading to where he is now, and that is why he has gained our recognition for this, especially given the current times we are living in. Well done Dave and keep up the good work.

PORK SOUVLAKI

Serve these speedy pork souvlaki skewers when you’re in need of a quick, easy yet healthy midweek meal. Also, these skewers can be BBQ’d instead of grilled, if you can get the weather for a BBQ at the moment, of course! Serve with flatbreads (if you want to add some carbs to this meal and balance it out a little) and yogurt and chilli sauces on the side (to add extra flavour). SERVES 4 | TOTAL COOK TIME = 25 mins | PREP TIME = 15 mins Per Serving = 302 Cals | Fat 17g | Carbs 8g | Protein 27g INGREDIENTS 400g lean pork shoulder, cut into 2cm chunks 1 tbsp extra virgin olive oil ½ tbsp dried oregano 1 lemon, zested and juiced ½ tsp hot paprika 100ml full-fat yogurt 1 small garlic clove, grated ½ cucumber, trimmed and grated 2 red peppers, deseeded and cut into chunks 2 Little Gem lettuce leaves, separated chilli sauce, to serve (optional) flatbreads, warmed, to serve (optional) METHOD Put the pork in a large bowl with the oil, oregano, lemon zest and juice and paprika as well as a good pinch of salt. Toss everything together to combine and leave to marinate for 10 mins. Combine the yogurt, garlic and cucumber together in a bowl. Season with salt and set aside. Heat the grill to high (or the BBQ). Thread the marinated pork and the peppers on four metal skewers, alternating between the pork and peppers as you go. Place on a non-stick baking sheet and grill for 3-4 mins on each side, or until cooked through and golden brown. Serve with the lettuce, yogurt mixture and chilli sauce, and flatbreads, if you want to add some carbs and extra flavour to your pork souvlaki.

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