Lover of make-up, good food, fine wine, heavy weights and sleeping…

Tagged in: Fitness

Slow carb dieting with Tim Ferriss and The Four Hour Body

If you’re a fan of Orange is the New Black on Netflix, you may have picked up the Four Hour Body references. You may also have wondered what they’re all about. If so, you’re about to have your mind officially blown.

The Four Hour Body is a book by the legend of time management Mr Tim Ferriss. The book contains everything from how to perfect your sex life, to the ins and outs of ice baths. Dang! But for the majority of people who read this book, they do so for the infamous Slow Carb Diet.

This style of eating is mind boggling. I’ve used this diet on several occasions. Usually when I have limited time to fit into a bikini. In a nutshell, the Slow Carb diet requires you to eat low carbohydrate vegetables, lean protein, eggs and legumes for six days. No sugar whatsoever! This is followed by the elusive and all important cheat day. A day where you can eat chocolate for lunch and cake for dinner. This is then followed by another six days of hardcore bean action. You get the idea.

But is it a diet which can be a lifestyle? Or is it another fad?


Protein Pancakes

I woke up on Sunday with a massive dilemma. I had an immediate urge to eat something stodgy and appetising, but the sun beating through the curtains also made me want to get active.

So after I smashed my kettlebells, and before I ventured into the garden to battle the weeds, I reached out to the realms of the internet and found various recipes for protein pancakes. As I didn’t have the ingredients any particular recipe, I decided to make my own and they were delish! So I’m now putting my recipe out there for others to enjoy.


Blueberry and Chocolate Protein Pancakes


35g porridge oats (I use Scots Rough Porage Oats)
1 scoop protein powder (I use My Protein Impact Whey Isolate in Smooth Chocolate)
1 tsp baking powder
1 egg white
1 tablespoon Greek Yoghurt (I use low fat but full fat is just as good)
Splash of milk (I use Kara Coconut milk but cows milk is fine)
Blueberries or another type of berry. Chopped banana might work too!
Coconut oil (I use Organic Coconoil because its amazing but you could use a little butter. Just make sure it’s proper butter from grass fed cows!)


Put the porridge oats in a food processor and whizz them until they’re finely milled. Put them in a bowl with the protein and baking powder and add the wet ingredients. Mix until its all combined. Mine was lumpy but its just the oats.

Add the fruit and give a gentle stir so you don’t break it up too much.

Heat coconut oil in a pan and spoon in the batter. This makes about three good sized pancakes. Cook them until the bubbles appear then flip them for another minute or so.

Layer them up with more Greek yoghurt, fruit and maple syrup if you’re feeling naughty!

These pancakes can be made with most types of protein. Please add comments below if you make any different flavour combinations!

My next flavour will involve peanut butter…

Until then, stay strong and eat clean!

Taking the First Step

It’s been a while since I’ve written anything on here. I often get motivated to write a post but every time I do, I feel a pang of shame about how long it’s been and I feel bad. Then I’ll probably eat another Malteaser and watch another episode of Gossip Girl. This is called being stuck in a rut. But I refuse to be stuck anymore. I want to get rid of the ass shaped groove on my couch.

Since moving to Leeds two years go, I’ve become very complacent. Don’t get me wrong, when I first moved here and I didn’t have a job, I was pumping the kettlebells every day and I built lots of sexy lean muscle. But when I started my job in an environment where ‘food days’ are a regular thing, I got out of the habit, and the muscle turned squishy.

So where am I now? Well, I’ve gained almost two stone. Yes, two stone. I said it! And truth be told, I’m miserable. I think about how far I have come and I feel very ashamed. All that hard work, and for what? This year I have tried various ‘diets’ to get me going. Slow carb, no carb, calorie counting and Slimming World. None of these have worked for one simple reason; I love food. As soon as I get restricted, I fail. I have managed to find an eating plan which is working for me and that is the 5:2 eating plan. I use the words ‘eating plan’ because diet suggests a temporary change, and I want this change to be permanent. I’ve dabbled in intermittent fasting before but after watching Michael Mosley’s programme Horizon on BBC2 last summer, I decided to give it a bash. I won’t get into it now, that will come in another post. But the long and short of it is, it works for me. The only problem is, although my eating has improved, the only way I’m going to get my muscle back, is to fight for it.

Today the sun has been shining and it’s amazing how much a little vitamin D motivates me. At work, I decided I was going to do a leg and bum workout when I got home. As the day wore on, the less enthused I felt about the idea. By the time I walked in the door at 6pm all I wanted to do was chill
with Stevie the Teevee. But I knew deep down if I didn’t do it, it would make me feel like I’d failed and put me on a down mood. So I didn’t let myself get comfy. I marched up the stairs and threw on my Lycra. I jotted down a basic workout and I did it. I did it from start to finish. Every rep, every burpee- the lot. I really challenged myself and had to crawl up the stairs afterwards, but I did it and I enjoyed it and I even had time to write about it before my chicken and quinoa salad.

Tomorrow my glutes and hammies will struggle to function but at least I’m going to bed tonight knowing I did what I set out to do. And it feels bloody good!

For anyone who is interested, here is the workout I wrote and completed tonight. I completed two sets of the following exercises with a 14kg kettlebell unless otherwise stated and I did it in 30 minutes, 22 seconds. The first set took me 17 minutes 12 seconds and the second 13 minutes and 10 seconds.

30 x Double handed swings with a 20kg bell
20 x Goblet squats
20 x Tactical lunges
20 x Burpees
20 x Romanian deadlifts
20 x Stand-Kneel-Stands (10kg, ten racked in the left arm, and ten racked in the right)

Until next time…