The Pumpkin Spice Latte Craze!

Hi everyone!

Pumpkin Spice Lattes are all the rage these days, but they are full of calories and sugar!! I have made my own pumpkin pie spice that can be added to coffee, protein shakes, oats, in cakes, whatever you want!! This recipe makes enough for a small tin, each serving in coffee or oats is less than 1 Tsp, so this should last you the season!





Pumpkin Pie Spice Mix
Ingredients:
2 Tbsp Ground Cinnamon
1 Tbsp Ground Ginger
1 Tsp Allspice
1 Tsp Ground Nutmeg





I have made my own Protein Pumpkin Spice Latte Frappuchino using this spice mix and it tastes just like the Starbucks version but with much better macros!!

Ingredients:
1 scoop whey (I used MyProtein Cinnamon Danish)
Coffee
1 tsp of the Pumpkin Pie Spice
Ice
Water/Milk

Just blend all the ingredients together in a blender and enjoy!!

MACRO COMPARISION:
Starbucks Tall Skinny Pumpkin Spice Latte: 
200 cals 0F/38C/11P of which 37g SUGAR!!!
Protein Pumpkin Spice Latte (made with 150ml skimmed milk): 
154 cals 2F/9C/25P
Pumpkin Pie Spiced Oats!!

Personal Training & Online Coaching


For further information and to purchase plans please email:
georgia@betterthanyesterdayfitness.com

Personal Training (conducted from TNT Gym Blackrock)
1 hour session - €40
Package of 3 sessions - €115
Package of 5 sessions - €175
Package of 10 sessions - €300

Please contact me for buddy training or group training quotes.


Online Coaching

Macro Coaching & Training Plan
6 Weeks - €119
12 Weeks - €169

  • Personalised daily macro-nutrient targets 
  • Personalised training program** for either strength or hypertrophy or both. 
  • Personal dietary and lifestyle recommendations tailored to you 
  • Weekly body composition reviews to assess your progress and make adjustments as required 
  • Guaranteed Results* 
  • Free nutritional information package 
  • 24/7 online support via email 
  • All conducted online and available worldwide


  • Macro Coaching & Training Plan

Macro Coaching
6 Weeks - €79
12 Weeks - €119

  • Personalised daily macro-nutrient targets 
  • Personal dietary and lifestyle recommendations tailored to you 
  • Weekly body composition reviews to assess your progress and make adjustments as required 
  • Guaranteed Results* 
  • Free nutritional information package 
  • 24/7 online support 
  • All conducted online and available worldwide
  • Macro Coaching

Training Programme
6 Weeks - €49
12 Weeks - €69

  • Personalised lifestyle recommendations 
  • Weekly body composition reviews to assess your progress and make adjustments 
  • Personalised training program** for either strength or hypertrophy or both. 
  • 24/7 online support via email 
  • All conducted online and available worldwide


  • Training Programme


For further information please email:
georgia@betterthanyesterdayfitness.com


*Client must strictly adhere to the program(s) and submit all required measurements every week in order for results to be guaranteed.
**Access to a gym is required for all training programmes.

Chicken Fried Rice

Hi everyone!!

Today's recipe is for Chicken Fried Rice (the macro friendly version)! This is such a simple recipe, especially if you already have some chicken and rice cooked (or even the bags of microwave rice are perfect)! Of course all ingredients and amounts can be adjusted to suit your macro needs so you can use more/less rice, chicken, eggs, egg whites or even switch up the veggies! 




Ingredients:

(Serves 1)
150g cooked basmati rice
50g cooked chicken breast
1 Whole Egg
60g O'Egg Liquid Egg Whites
Spring Onions
Peppers
Broccoli
Soy Sauce
Garlic
Olive Oil


Method:

1. Pan fry the spring onion, peppers and broccoli in a non-stick pan with a little bit of olive oil or non-stick cooking spray. 

2. Whisk the whole egg and egg whites together and scramble in the pan with the veggies. Once that is cooked add the chicken, cooked rice, soy sauce and garlic and stir fry for about 5 minutes until the rice and chicken are warmed through.

3. Enjoy!!

MACROS: 434cals 48C|13F|34P

Simple Shredded Chicken

Hi Everyone!

Today I am back with a super simple recipe for shredded chicken which can be put together in less than 10 minutes! This is a great one for meal preppers out there as it keeps in the fridge for a few days and can be added to so many different dishes throughout the week! It is great cooked up with peppers and onions for a quick fajita filling, or added to soups, in sandwiches, or with rice and veg. 



Ingredients:

- chicken breasts (can be frozen or raw)

- chicken or vegetable stock

- seasonings of choice (I use salt, garlic, thyme, and The Gym Chef Lemon & Herb)

Method:

1. Place the raw or frozen chicken breasts in a slow cooker (if you don't have one of these go out and buy one, they are a life saver when it comes to meal prep and can be very cheaply purchased, I think we got ours in House of Fraser on sale for around €30).


2. Make your stock, I use the Bouillon vegetable stock powder and make up about 600ml of it with boiling water.


3. Season the chicken breasts with your seasoning of choice and pour over the stock, just enough to cover the chicken. 

4. Turn the slow cooker to medium and cook for about 4-6 hours, on the longer side of that if the chicken was frozen. 

5. Once the chicken is cooked remove from the stock and shred using two forks, the chicken should shred very easily as it is so tender from being cooked in the stock, it should fall apart really.

6. Store in an airtight container in the fridge for upto 3 days. 

If you try making this, make sure to tag me on Instagram, Twitter or Facebook - all @georgiasfitlife. 

MyProtein Weekly Deals

Hi guys!

As part of the deal I have with MyProtein, I get sent weekly special offers to share and I thought I would share this weeks as they are particularly awesome!! Make sure to read the details as to whether you have to enter a code or add an item to your basket in order to avail of the offer.

As always though my discount codes are still valid too - "GEORGIA15" for 15% off your first order (enter code at checkout) or "GEORGIA10" for 10% off (this is only valid until 17th Sept 2015 at midnight) otherwise use "GEORGIA8" for 8% off your entire order (always valid!).





Offer: FLASH SALE Free 1kg Impact Whey When You Spend £25/€35
Code: 1KGIWPFREE
How: Add product/s to basket and enter code at checkout
Expiry: midnight 13/09/2015
http://bit.ly/1UIWlQB
Offer: 12% off whole site NO EXCLUSIONS
Code: TWELVE
How: Add product/s to basket and enter code at checkout
Expiry: midnight 17/09/2015
http://bit.ly/1O35Nzx
Offer: 30% off Workout Formulas
Code: MOTIVATE
How: Add product/s to basket and enter code at checkout
Expiry: midnight 17/09/2015
http://bit.ly/1L4atTK
Offer: 10% off Meats
Code: MEATS10
How: Add product/s to basket and enter code at checkout
Expiry: midnight 17/09/2015
http://bit.ly/1OCi0bk
Offer: 15% off Vitafiber
Code: VITAFIBER
How: Add product/s to basket and enter code at checkout
Expiry: midnight 17/09/2015
http://bit.ly/1LZ1AcJ
Offer: 25% off Flavoured Protein Powders
How: Add product/s to basket – no code required
Expiry: midnight 12/09/2015
http://bit.ly/1IZJUJx

Offer: 25% off Food & Snacks
Code: FUEL
Expiry: midnight 30/09/2015

http://bit.ly/1UDJMva
Offer: 20% off Your Order When you buy 1 Selected Item of Clothing
Code: ENTIRE
Expiry: midnight 30/09/2015
http://bit.ly/1IZJWkG

Will Lifting Weights & Drinking Protein Shakes Make Me Bulky??

Hi everyone!

This is a blog post I have been meaning to write for a while now as I still see so many girls just pounding the pavements and running on treadmills and lifting no weights or doing any kind of resistance work. I am here to dispel the myth that lifting weights makes girls bulky. First of all if you think you're going to look like Arnold Schwarzenegger after one session (or even 100 sessions) you are very mistaken. It took Arnie years to build up that kind of muscle and also he is of the male species which means he has a much higher percentage of lean muscle mass than females, due to the higher amount of testosterone males produce. It is significantly harder for females to gain muscle mass, so you really shouldn't be concerned you're going to look like Arnie any time soon. This quote below comes to mind. 




MYTH 1. Cardio is the only way to lose fat!

This is not correct at all! In order to lose bodyfat you must higher your metabolic rate, and to do this you need to build lean muscle mass through weight lifting and resistance training. The body uses more calories to sustain lean muscle mass than it does fat, therefore burning more calories overall. Research shows that 1lb of muscle burns 7-10 calories per day, while 1lb of fat only burns 2-3 calories, according to the American Council on Exercise. In fact - doing too much cardio can have the opposite effect: it can lower your metabolic rate and cause you to lose lean muscle mass, making fat loss even more difficult.

MYTH 2. Protein Powder is going to make me HUGE!!

Again, incorrect! Protein powder is simply a supplement used to enhance one's protein intake. Most protein powders are whey based, so are made from milk which a lot of people have no qualms about eating with their cereal or in their coffee and tea so what is different about a concentrated whey protein powder? 

To put into context the 20g protein in 1 scoop of whey protein, which is generally the recommended serving, equates to eating 75g of cooked chicken breast which is roughly a small/medium chicken breast. People don't think twice about eating chicken for protein, but it has almost the same nutritional value as eating 1 scoop of whey protein. 

Protein powder just allows for a bit of variety in the diet as it can get a bit boring eating chicken or other lean meats all the time. It also is great for convenience, you can throw a scoop in a shaker and off you go, instead of having to prep chicken and carry that around with you. I am not saying everyone should drink protein shakes, but they are a cheap (per serving much cheaper than buying chicken), convenient and add a bit of variety to the diet. So you shouldn't be afraid of protein powder, nor should you think it is some magical weight loss/muscle gain drink. It is simply a substitution for other protein sources.



MYTH 3. But I'm not losing any weight on the scales...

First of all, throw the scales out the window if you are lifting weights and doing any kind of resistance training! It is not an accurate tool for measuring progress at all. You may be gaining lean muscle mass which takes up a lot less space on your body compared to fat, so even though you may not have lost weight according to the scales you have become leaner and your measurements will have gone down. The concept that muscle weighs more than fat is incorrect, 1lb of muscle weighs the same as a 1lb of fat, just like 1lb of bricks weighs the same as 1lb of feathers but you can bet that the feathers take up a lot more space! Muscle is much denser, so it takes up considerably less space than fat. Building lean muscle doesn't mean you will look bigger, it is actually quite the opposite; you will appear smaller and leaner. 

Lifting weights does NOT make you bulky!!

I am a fully qualified level 4 Personal Trainer. I run my own business - Better Than Yesterday Fitness and offer online nutrition and training programmes. If you are interested in purchasing a programme or want more information please email georgia@betterthanyesterdayfitness.com

Creamy Mediterranean Pasta with Chicken

Hi everyone!


I made this super simple (and Macro Friendly) pasta dish for my family last night for dinner and it went down an absolute treat so I thought I would share the recipe with you. I haven't given specific amounts for the ingredients because it can be adapted to suit your own macros with as much chicken, veg and pasta as needed. You can also use whatever veg you want, this is just what I used. For my portion which used 75g high protein pasta, 125g cooked chicken and 50g sauce it came to 521 calories 52C/9F/61P.




Ingredients:
Pasta (I used the high protein pasta from Tesco)
Chicken breast
Courgette
Red Pepper
Red Onion
Greek Yoghurt (I recommend 50g per person)
Garlic
Basil
Salt & Pepper
Olive Oil

Method:

1. Chop all your veg and drizzle with olive oil, salt and pepper and roast in a 180c oven for about 30-40 minutes. 
Before Roasting
After Roasting

2. Place your chicken on a baking tray and season to taste and bake in the oven for about 25 minutes. 

3. Make the sauce by mixing the greek yoghurt, garlic, basil, salt and pepper.



4. Cook the pasta and drain. I used the Tesco Healthy Living high protein pasta, while my family had just normal penne. 



5. Once the chicken is cooked, cut it into chunks. This is the stage where I weighed out my portion of chicken. 

6. Mix the roasted veg, chicken and sauce into the pasta. Simples.



If you try making this, make sure to tag me on Instagram, Twitter or Facebook - all @georgiasfitlife.  


Make Your Own Almond Butter on the Cheap

Hi Everyone!

I am back with a recipe for you this time. I have made my own almond butter before and it's just so delicious - this time I tried out two different variations by just adding one ingredient to each batch. Simples. I made a vanilla almond butter and a white chocolate almond butter! 

Almond butter can be quite pricey to buy, ranging from €4-5 per jar, so if you're like me and go through a lot of nut butter, it can get very expensive! I picked up a few 200g bags of raw almonds from Lidl for under €2 each and the extra ingredients I used were less than €1 each so each 180g jar works out at under €3.  





Ingredients:
200g raw almonds (makes 1 jar) - use 400g if you want to make both variations!
1 vanilla pod
or
50g white chocolate


Method:

1. Roast the almonds in the oven at 180c for about 15 minutes, just until they are slightly golden and fragrant! Be careful though, they can go from perfect to burnt very quickly, so keep an eye on them. Let them cool for about 15 minutes before blending.


This is how they should look after roasting.
2. Add the almonds to a food processor, now you do need to have a pretty decent food processor for this, don't try this in a cheap blender as you will just burn out the motor. If you think your food processor isn't that strong, just give it a break after every few minutes so the motor doesn't overheat. I use a KitchenAid Food Processor, which has a powerful motor.


3. It can take anywhere up to 15 minutes for the almond butter to come together. After every 5 minutes or so, scrape down the sides with a spatula to ensure everything gets evenly blended.




4. Once it is blended, it should be a very smooth paste.



5. I split mine into two bowls so I could make the separate batches. You can roast and blend all the almonds together and then split it and add the other ingredients at the end.



 6.  I added the inside of a vanilla pod to one bowl by just splitting it down the middle with a knife and scraping out the black seeds. Stir to combine.


7. For the white chocolate batch, I chopped up the 50g white chocolate very finely, leaving only a few small chunks, as you want the small scrapings to mix with the almond butter for an all-round flavour. Stir to combine.




8. Store in glass jars that have been throughly cleaned. They should keep for up to 3 months. 




If you try making this, make sure to tag me on Instagram, Twitter or Facebook - all @georgiasfitlife. 

My IIFYM Food Essentials

Hi Everyone!

I have just posted a new video over on my YouTube channel and I talk about what my IIFYM Food Essentials are. There are some basic food items and a few fun items. 


Links to purchase items mentioned in the video:

The Gym Chef Seasoning: http://bit.ly/1VAma8E 

MyProtein Flav Drops: http://bit.ly/1Io1Vr6 

Buff Bake Peanut Butter: http://bit.ly/1MKqrk4 


Quest Bars: http://bit.ly/1HUE9NN 

My Protein Discount http://bit.ly/GeorgiaMP
Click the link, and enter code "GEORGIA15" for 15% off your first order, or "GEORGIA8" for 8% off your entire order if you are an existing customer. 

Most of the supermarket products are available in Tesco, Dunnes and Supervalu stores nationwide. 

If your local supermarket doesn't stock the O'Egg liquid egg whites, contact them as they are always looking to serve the demand for their product and stock it in as many stores as possible. 

https://twitter.com/oeggfreerange 

My Top Supplements

Hi Everyone!

As promised I am back with my top supplements. These are just "supplementary" to a good diet and exercise, they are not meant to be a replacement for good food and getting vitamins and minerals from veggies! They only make up about the last 5% of the nutrition pyramid mentioned by Eric Helms. 



1. Multi-vitamin - I use the Alpha Men (not just for men!) from MyProtein, as it has a high content of many vitamins and minerals that people often are deficient in which include: Magnesium, Iodine, Selenium, Zinc, Vit. E and Vit. B.


 
2.  Omega 3 fish oil - These are in nearly every list of go to supplements as they really are an all-round good supplement. The benefits include hearth health and joint health. As someone who doesn't eat too much fish (I just don't enjoy it and life is too short to eat things you don't enjoy) these really are a great supplement to have. You want to make sure you're buying one with a high EPA and DHA ratio, as many cheap supplements have a very low active ingredient content, yet they say they contain 1000mg of cod liver oil, but how much of that is actually the active ingredient? The Omega Balance from MyProtein has 44% EPA and 28% DHA which is a good ratio between both. 


3.  Vitamin D – Unfortunately for us Irish people, the sunshine levels are not quite adequate enough to get our required vitamin D. It is a vital requirement for bone health, it helps the absorption of calcium and also stimulates your pancreas to make insulin. While a lot of multi-vitamins contain Vitamin D, the amount is very small compared to taking a stand alone supplement. To compare the Alpha Men supplement mentioned above has 5ug, but the Vitamin D3 stand alone supplement from MyProtein has 62.5ug. 

4. Whey protein powder - this is not a replacement for real food protein sources such as lean meats, fish, eggs etc, but is a great convenient way to get add some extra protein into your diet without having to eat chicken AGAIN! It is great to jazz up some oats, add to Greek yoghurt, in pancakes, it just has so many uses. However, if you are lactose intolerant I would suggest using vegan protein blends such as pea protein or rice protein


For a discount on MyProtein supplements, enter "GEORGIA15" for 15% off your first purchase or "GEORGIA8" for 8% off your entire purchase if you are an existing customer.

Thanks for reading guys and leave a comment below with what your go-to supplements are!

*This is NOT a sponsored post, I genuinely use all of these products on an almost daily basis.

Contact Me

Social Media



Georgia's Fit Life
 
Georgia's Fit Life



GeorgiasFitLife

@GeorgiasFitLife 


http://bit.ly/GeorgiaMP 


Use discount code GEORGIA15 for 15% off your first purchase or GEORGIA8 for 8% off your entire order if you are an existing customer! Discount codes are available WORLDWIDE!

Email

If you have any questions at all about my blog you can contact me at the below email address. 

georgiasfitlife@gmail.com

Exciting Announcement!!

I got quite a nice birthday present from MyProtein!! I am sooo excited to announce that I am now going to be working with them to offer a discount code to you guys!! 


I am super excited about this as I have been using their products for a very long time and absolutely love them! They are really high quality and some of the most affordable supplements out there AND made even more affordable by using the discount code I have which is "GEORGIA15" for 15% off your first order or if you are an existing customer use the code "GEORGIA8" for 8% off your entire order! 

I will have weekly special offers so I'll let you guys know what they are every week!  Make sure to click through the link to use the discount! MYPROTEIN 

I will have the links to purchase on my blog in the Contact Me section always.

I will be doing a follow up video/blog post next week about my favourite supplements so make sure to stay tuned for that!

I'm BACK and with Tips for IIFYM!

Hi everyone!!

It has been a while (a very long while) since I wrote a blog post. My poor old blog got a bit neglected when I started my YouTube channel. I have so many ideas for videos but in reality I am not going to have time to film them all, as it takes a long time to film, edit and upload a video, so I just thought blogging would be a good way of getting more content out to you guys on a more regular basis. I will still be filming my YouTube videos; I'm aiming for one video per week!! 

So for my first post back I thought I would delve into the world of IIFYM and give you some of my tips for how to follow it especially if you are new to it!! 



1. Calculate your macros. I have a video on my YouTube channel on how to calculate them or if you are still confused and want macro coaching click here.

2. Buy a digital food scales; you can get them very cheaply in Argos, or even Lidl sometimes have them. This will be your new best friend!

3. Make sure you are hitting your fibre (at least 25g per day for women and 35g for males) and micronutrient targets by eating plenty of fresh vegetables and fruit. Most vegetables have negligible carbs/calories for the amount you use with the exception of starchy vegetables such as potatoes, parsnips, and butternut squash. If you are having some broccoli with your dinner, don’t feel the need to weigh it as more than likely it will come out to very little calories and I want to encourage people to eat vegetables freely as they really are very good for you.

4. Make sure you add LOTS of flavour to your food to make it taste good; nobody wants to eat plain chicken breast. Use things like garlic, herbs, chilli, cinnamon, nutmeg, allspice and flavour drops from My Protein to jazz up your meals!

5. If you are a beginner to IIFYM, track all of your food for the ENTIRE day before you eat anything. This ensures you hit all your macros without being left with just protein and no carbs or fats left to hit (a disaster to any IIFYMer).

6. Give yourself a bit of leeway with hitting your targets, I normally do +/- 5g on protein and carbs and +/- 3g on fats. Try to get as close to your targets as possible but don’t be so strict on yourself that you have to hit them exactly. You will drive yourself insane if you do that!

7. If you have a busy lifestyle, and are on the go a lot, try to meal prep so you have some healthy meals to reach for when you don’t have time to cook.

8. Always have some snacks with you such as protein bars, nuts, and fruit. I keep an emergency protein bar in my handbag at all times.

9. BE PATIENT. Progress doesn’t happen overnight, it takes time so please just TRUST the process. It also takes time to get used to counting macros and weighing all your food so give yourself some time to adjust. It will happen, it just may take some time to get there!

Thanks for reading and if you have any tips you would like to share make sure to leave a comment below.

Georgia xx


How to Calculate and Track your Macros - New YouTube Video


Hey everyone!!

I have just posted a new video on how to calculate and track your macros! This is the method I have used to get the results I have gotten. I eat about 80% clean foods and then that leaves room for a few 'fun foods' as I like to call them. A lot of people have misconceptions about IIFYM (If It Fits Your Macros) and think all they will be eating is chocolate, ice cream and poptarts! Well let me tell you, you are not going to hit your protein goals by just eating that, I eat mostly lean meats, veggies and complex carbs for each meal. This method also allows you to be more flexible and go out to eat or work in a treat that you want. 

If you have any questions at all about it, leave me a comment and I'll get back to you. 

Make sure you LIKE, COMMENT and SUBSCRIBE to my channel to see more videos!


Balancing Training and Alcohol and new squat PR - YouTube video

Hey everyone!!

In today's YoutTube video I talk about how I balance going out with friends, having a few drinks and still training the next day. I'm of the opinion that life is all about balance, and you have to find the right balance for you to reach your goals.

I also got a new squat PR so go on have a gander!

Make sure you SUBSCRIBE to my channel, give the video a thumbs up and comment with any video suggestions you guys have that you want to see from me!

Check out the video here!