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Transform Your Life: Sam’s Incredible Weight Loss Journey with Bespoke Fitness Training
Meet Sam, a determined individual who decided to transform his life with the help of Bespoke Fitness Training. Sam’s story is a powerful testament to what dedication, hard work, and the right guidance can achieve. If you’re looking for inspiration to start your fitness journey, Sam’s experience might be just what you need. Regain your […]
Mag’s Chicken Curry
Introduction This recipe was created by one of my nutrition clients. She had amazing skills at creating great Fakeaways. This was one of her staples, that didn’t involve blowing her calories. A good quality non-stick pan significantly reduces oil consumption; the smallest amount of extra oil is then needed – pump spray bottle, pastry brush […]
Vegan roasted chickpea curry
You absolutely don’t need to be vegan to enjoy this recipe. It is super easy and highly tasty!! Ingredients 2/3 cans of drained chickpeas Sesame seed oil (tablespoon) Cumin seeds (teaspoon) Grated ginger (thumb sized) Garlic cloves chopped (2/4 cloves) Carton of passata or tin of tomatoes Can of coconut milk Tandoori masala (tablespoon) Curry […]
Vegan cauliflower, chickpea and coconut curry
Prep time: 10mins Cooking time: 1hr -3hrs (depending on how you cook it). Introduction: This versatile dish is easy and very tasty, my kids even like it. I cooked this in a slow cooker but it’s not essential. You can also cook it in a pot, in the oven or very low heat on the […]
Post-Training Nasi Goreng
Introduction “Nasi Goreng” which literally means “fried rice” in Indonesian. This popular dish is usually cooked with a whole egg. Various meat, fish and veg can be added, vegan or vegetarian versions can also be made. I made this version with black rice. Which is a delicious, highly nutritious and great form of carbohydrates. Pre-cooked […]
Reasons why you are not losing body fat
1: You haven’t made a plan Without designing an exercise and nutritional plan, you are going to struggle to effectively reduce body fat. I often witness people who have initial motivation but this does not last long without a clear plan that sets everything down. Setting out your goals that are specific to you is […]
Vanilla Poached Pears
Intro This is great and almost guilt free. What you need 2 – 4 pears ½ vanilla pod ½ cup of water 1 tsp of manuka honey Sliced almonds Dollop of natural yogurt How to do it Place the peeled pears in a pan, and add water and vanilla pod Poach for about 10mins on […]
Asian Blast
Intro This is another which will wake you up in the morning, I sometimes make then in between teaching classes. Be careful with the sea salt because can be hard to drink if use too much. What you need Lime juiced Pink Himalayan sea salt (can by online or health food shops) Kale Spinach Chilli […]
Carrot Explosion
Intro Love this & again it underlines the importance of not juicing and the great benefits of mixing everything together. You could try some intresting and different carrots, I like the organic purple ones. Nice!!! What you need 1 whole orange (try blood one) Peeled 2 medium carrots Peeled 1-inch knob fresh ginger peeled and […]
Beetroot Zinger
Intro Wow this will wake you up in the morning and is jam packed full of nutrients, this is one of my favourites. What you need Small beetroot chopped into small pieces Small piece of fresh ginger Small glug of apple cider vinegar Celery stick Water and ice How to do it Place it all […]
My Protein Packed Comp Balls
Intro Yes I know what your thinking, they don’t look like the most appealing things in the world. But don’t let that fool you they rule and are well tasty, my kids even eat them. They are my called my comp balls because I make them for my Brazillian Jiu Jitsu comps or training seminars […]
Super Steamed Salmon
Intro Whow, you ready to eat such good food and tick all those superfood boxes? Well here is is. This is a very low carb meal to help your fat loss plans. What you need Fillet of beautiful fresh salmon Nice tomatoes (chopped) 1 lemon (rind & juice) Small onion Garlic 1/2 cloves 1/2 cup of […]
Slow-Cooked Pork and Bean Casserole
Intro This can be an evening meal, or made in advance and eaten for lunch. It is very tasty and healthy, and can be made without pork for a vegetarian option. Serve with roasted butternut squash and carrots or sweet potato mash for a great family meal. What you need 1 tsp oil Lean pork […]
Left Over Chicken Salad
Intro Great way to use up leftovers, you can use any meat for this dish but you could make a vegi version by adding chickpeas instead of meat. What you need What you Need?: Left over strips of chicken 2 table spoons of sunflower seeds Thinly sliced cabbage Thinly sliced carrots Pinch of cumin seeds […]
Chicken Broth
Intro This is one of my favourite meals and it is great after slightly overindulging. It tastes fresh, healthy and generally awesome, and a batch can be made up to last for a good few meals. You can alter some of the ingredients to suit what you have in, and what you fancy. Again you […]
Beetroot Soup
Intro This is an amazing classic soup and if you are new to soup making then this is one to try. Simple, highly nutritious, tasty and can be made in advance and take for lunch in the office. This recipe makes enough for about 4/6 servings. This is by no means a traditional recipe but […]
Kashk Dip (Persian Aubergine Dip)
Intro I got this recipe from a Persian friend of mine. (Feel free to dig in with pitta bread or crackers, too.) I suggest you have this as a dip with other dishes. The great spin on this dish is the ‘takar’ style topping, which realIy brings it alive. Great vegetarian recipe and I like […]
Red Thai Chicken Noodle Soup
Intro I absolutely love this dish and have been making it for years. I recently adapted this recipe because I feel that I have perfected it. The quality of the Thai paste is key here, always go for good quality red which can be usually purchased at Oriental supermarkets. I have gone for a variation […]
Summer Tasty BBQ Pork
365cals per serving (serves 3/4 people) Protein 72% Fat 5% Carbs 24% Intro Barbecue treat or perfect under the grill. Has a Caribbean twist and you can alter the amount of heat with putting more or less black pepper and chilli flakes in. Works best if you have spice grinder but not essential. You can […]
Mushroom Stroganoff
Intro If you think you can’t eat stroganoff because it is too rich, think again – this recipe uses greek yoghurt instead of cream, so you get all the lovely richness and none of the guilt. What you need Chopped onion Crushed or sliced garlic garlic (as much or little as you like) Red pepper […]
Spanish Slow Cooked Chicken Stew
Intro This is very easy tasty and is suitable for the whole family. You can alter the recipe slightly by altering the amount of chilli used. I use a tagine for this recipe but you can use an over pot or pan with tin foil to seal the top (just make sure it does not […]
Cauliflower couscous
Intro Great tasty vegetarian meal, quick and tasty. Packed full of nutrients and perfect for post training meal. What you need Whole cauliflower Handful chopped almonds Small knob of ginger (grated) Teaspoon of sunflower seeds Teaspoon of coconut oil Half teaspoon of smoked paprika Half teaspoon of whole cumin seeds 1/2 garlic cloves Fresh chopped parsley […]
Turkey Steak with Red Rice
Intro This meal is fast and super simple to make. Perfect post exercise meal and if turkey is not your preference then can be replaced with chicken or fish. What you need Turkey steak Red rice Mixed veg: broccoli, peppers, mushrooms etc. Yog sauce: Natural yog, juice of half a lemon, finely chopped garlic, dash of […]
Gav’s Pretty Special Indian Marinated Chicken
Intro This is one of my favourite ways to cook chicken legs and thighs. The combination of Indian spices, yogurt and lemon packs a massive punch. Easy, tasty and dinner guests will love it too. Serve it with rice, salad or whatever you like. Works really well with cucumber and fresh coriander raita. What you need Yogurt […]
Best god dam chilli ever!!!!!!
Intro Two things work so well here and once you have tried this you will never go back to using mincemeat. This is super tasty and so amazing, you won’t be able contain yourself. What you need Beef Brisket (full joint) 2 cups of strong coffee Smoked chilli’s 4/6 cloves of garlic Punch of sea […]
Red rice with cashews and broccoli
Intro This is a perfect quick meal perfect for post training session. Make more than you need and hey presto, you have lunch for the following day. What you need Red rice (use half cup per person). Broccoli 1/2 clove garlic Spring onion Red pepper Use half a cup of cashews per person. Table spoon […]
Lemon Garlic Chicken with Roasted Beetroot
Intro Summer in a dish, fresh, tasty, nutritious. It is also very simple and as always why not make more and have for lunch the next day? You can make it vegi by replacing the Chicken with chickpeas. What you need Chicken legs, thighs (Free range and organic if possible). 4/5 raw beetroot, peeled and […]
Adam’s Parmigiana
Intro This is a classic Italian dish that my friend Adam introduced to me when I went to see him in Turin. I was vegetarian at the time and the Italian’s are big meat eaters so I struggled a bit. It is super silly simple to make, just takes a bit of prep. You can have […]
Spring Lamb Salad
Intro This is really nice salad and great for using up leftovers, you dont have to worry if dont have lamb or if your vegetarian because you can simply use chicken or evern make without. Also does not matter if you have all exact ingredients. What you need Cooked Lamb Olive oil (splash) Lemon juice […]
Chicken & Seed Salad
Intro Nice light easy salad which is tasty and full of protein from the chicken and seeds, and with lots of different vitamins and minerals from the veg. You can make a vegi option by replacing the chicken with chickpeas. What you need Cooked chicken strips Half a tin of chickpeas (optional) Sesame seeds (toasted) Red […]
Spiced Pumpkin & Butter Bean Soup
Intro People often mention to me that they get very sick of salads, but people often forget that just because you are eating ‘clean’ does not mean you need to eat salad all the time. This is filling, warm and a real comfort food, especially when its cold outside. I make lots of this and freeze […]
Easy Mixed Bean Salad
Intro Love this recipe, there are dozens of variations you can make and can adapt to use whatever you have in your house. Its quick, cheap and super tasty and nutritious. You could always make double quantities and have some for evening meal or next day. What you need tin of chickpeas and or kidney […]
Beetroot, Carrot & Orange Salad
Intro This is super salad that is very fresh and packs a zingy punch. Perfect accompaniment to lots of different meals. Great with meat, fish and cheese. What you need 1/2 Beetroot (grated, raw) 1/2 Carrots (grated, raw) 1 Orange (grated and juiced) Sunflower seeds (table spoon) Olive Oli (Table spoon) Coriander Seeds (tea spoon […]
Costa Rica Black Bean Soup
Intro This is a great spicy and very tasty soup. Warming, fresh and my children also enjoyed it. It originates from Costa Rica. I used a slow cooker but also can cook on the hob. The recipe below is on the hob verson. If you are using slow cooker fry onions and garlic first then add […]
Chickpea & Red Pepper Soup with powerful Pesto
Intro I have been making this soup for years. Its quick, easy, cheap and tasty. Think first starting making it as a snack when friends came round. The pesto takes it to a pretty special place. My kids really like it too which is a bonus. As usual the key is in the stock and […]
Dhal Soup with Tarka
Intro May have outdone myself. Dhal soup with tasty tarka. Tarka is one of the best things I learnt about Indian cooking and turns Dhal into something special. It is about as easiest things you can make, it just takes a while. This recipe makes a lot but if you are going to make it, […]
Power Yoghurt
Intro This is perfect for a very quick breakfast involves a bit of prep the night before but well worth it. Now when I say yoghurt I mean the natural stuff that has not been added or messed with. Im also not a fan of the 0% fat stuff usually has other stuff added and […]
Perfect Porridge
Intro I can hear you now, porridge. “We dont need a recipe for that it comes in a pack and just pop it in the microwave”. Well there is another way. To be honest im not a massive fan of porridge for breakfast unless im training in the afternoon. I have it sometimes before a hard […]
Post Exercise Power Breakfast
Intro I love this after a tough training session and has a good mix of protein, carbs, fat and vegetables. Takes a while but I fry the potatoes on a very low heat whilst im exercising and keep an eye on it in between sets. You can use any veg that you have around, if […]
Tel Aviv Eggs
Intro A great weekend breakfast Preparation and cooking time: 30/45mins This is one of my favourite breakfasts. It takes a while to prepare so I usually have it at the weekend. What you need Mixed veg suck as peppers Onions Garlic Mushrooms Potatoes Chopped Passata (sieved tomatoes) or two cartons of chopped tomatoes Dash of […]
Powerful Homework Session Plan
How to do it? 5-10min warm up Do all of these exercises back to back and when done rest for 2 min and then do a total of 4 times. Are you ready? 5 press up 5 burpies 5 sit ups 5 jumping squats 5 back extension 5 jumping star jumps 5 leg raises 5 […]
54321 Workout
Introduction Follow instructions below and rest if you need to. Good luck, this is gonna hurt. 5 MINS 1min: Star Jumps 1min: High knees 1min: Front squat 1min: Skip (with or without rope) 1min: Jog on spot. 4 MINS 1min: Alterative lunge or walk lunge 1min: Mountain climbers 1min: Alterative lunge or walk lunge 1min: […]
Metabolic Skipping Session
Introduction This takes no time at all and gets everything fired up. Great session in the morning or if you are in a hurry. All you need is a skipping rope and a average weight kettlebell 12kg/16kg /20kgwill do the job. How to do it? Set timer for 1 min and 30 sec for 6 […]
Away With Work Sessions
Introduction Away with work, absolutely messes with your training schedule. But it does not have to. These short but sharp sessions will challenge and give great results. Cardio Smasher All depends on what equipment you have in the hotel gym. If your lucky enough to have a rowing machine and treadmill then this works great […]
Outside Abs Session
Introduction This is not for the faint hearted, its pretty tough but awesome. You will need to be close to something you can hang from, like tree branch, railings or children’s climbing frame. It needs to be high enough so you feet are slighting or not touching the ground. I do this sometimes after a […]
Planks, planks, planks
Introduction This is though but great whether you want to do it at the end of a session or conduct it as a stand alone session it really hits the spot. Please remember good form making sure hips are not dropped and bum too high. How to do it? Get into a plank position and […]
Swing Session
Introduction This session is great if you are stuck for time, I do it if I only have 15mins to spare. Perfect as a morning session. How to do it? Set a timer to 30 sec. 30secs of 10 sets and grab yourself an average weight kettlebell. I recommend using a 12kg, 16kg and try […]
Traditional Kettlebell Strength & Conditioning Session
How to do it? Do 130mins of the following exercises and rest for 3o secs inbetween sets, making sure you have good form throughout. For any exercises that you need two hands then do 45secs each side. You will need an average weight kettlebell. DBL swings Cleans (45 secs each hand) Goblet Squats Overhead press […]
5 of 4
How to do it? OOOH, this is cool workout. Includes 4 of the simplest kettlebell exercises and is suitable for beginners to advanced kettlebell users. All you need to do is alter the weight. Method is simple to 5 reps of each exercise on single arm, swap each arm as you go. When you have […]
Kettlebell Ladders
How to do it? For this session you will need an average size kettlebell and to have done a good warm up for around 5/10mins. Make sure you have done some specific movements (i.e. no weight kettlebell swings, squats, lunges). You are going to do the following exercises: Swing Clean Racked squat Press Do 1 […]
Kettlebell Tabata
How to do it? Have good warm up for 5-10mins. 20secs on 10secs rest x8 then have one min rest and move on to the next exercise. Two hand Swing Overhead Press (swap sides each round) Goblet Squat Sumo to high pull Russian twist For extra round do each exercise for 20secs rest 10mins Swing […]
Top Tips to reduce body fat and transform your body
1. Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively. 2. You need to burn about 3500 calories to lose 1 pound of fat. 3. Insulin and growth hormone have an inverse relationship. You must keep insulin under control if you want growth hormone to do its job of […]
The Power of Consistency
The dreaded 3rd week in Jan, Monday was labeled as the most depressing days of the year and this week is classed as the week that most new year resolutions go out the window. If you started Jan on a good foot and feel that motivation to train or kick diet is dying off then […]
Benefits of Kettlebell Training
1) Helps to build strong core: So how does kettlebell training significantly develop core muscles? It is all to do with how the weight is balanced and the functional movements that are conducted. Key KB exercises like Press, Swing, Snatch, Turkish Get Up and Windmill require significant core recruitment. 2) Aids Mobility: To have good […]
Training With Steve Maxwell
BFT Chief Instructor with Kettlebell legend Steve Maxwell at Mobility Conditioning Seminar. Steve Maxwell is one of the most influential Fitness Professionals around today. Gavin Clarke is one of a very small number of people who Certified as a Kettlebell instructor in the UK under Steve Maxwell. Steve started the Russian Kettlebell Certification with Pavel […]
Top 10 Fat Loss Tips
The following tips will help you on the right track this New Year and will help to combat body fat. Tip 1) Don’t eat untill you are full: This sounds very simple but is difficult in practice. All you need to do is stop eating while you are still hungry. This will stop you not […]
Green Juice
Top Tip: A client from the last body transformation program gave me this tip. If you are blending fruit and veg drinks try separating them. Fruit like berries mixed with greens like spinach together, makes the drink colour brownish and taste a bit bitter. Try blending them separately to keep the taste and colour of […]
Holiday Season
Holiday Season is soon upon us! 🏖🌅 Now, if you know me well, you will know I am against the fad of losing weight and am more interested in helping people develop healthy relationships with their body. I want to help people to get fitter and stronger whilst developing mobility and improving general health. I […]
Blog Post #3
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Blog Post #2
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Blog Post #1
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