quinao por

Fruity clean and lean quinoa for breakfast!

For a twist on a traditional porridge breakfast why not give this dish a try- high in protein and antioxidants, it also provides you with good quality complex carbohydrates making it a great choice for breakfast and kick starting your metabolism!

The following recipe serves 2.

  • 250ml of almond milk
  • 50g quinoa
  • 50g blackberries
  • 50g blueberries
  • 1 tablespoon of chopped pecans
  • a spoon of zero fat Greek yoghurt each to finish the dish.


  • In a saucepan bring the almond milk to the boil and stir in the quinoa, reduce heat and simmer gently for 10 minutes or until most of the milk has been absorbed.
  • Remove from heat and stir in the berries and pecans
  • split mixture into 2 bowls and serve with a spoon of greek yoghurt on top
  • (option) sprinkle with cinnamon
bootcamp im


CHFITNESSAn early morning Bootcamp based at CHFitness gym in Saltney is launching Thursday 3rd April, 6.30am!

This early morning class will whip you into shape before you’ve even had a chance to wake up!

A mixture of resistance and cardio training that will incinerate fat and tighten your whole body…are you ready?

No need to book, just come along to the gym- no membership required to take part in the class- just £4.50 pay as u go or £35 for a block of 10.




Know your Nuts!


Nuts are without doubt a great snack- we advise them for many of our clients as they are not only easy to pack and carry around but the health benefits are also great.

By eating a small amount of nuts daily you can actually decrease your risk of heart disease by 29% and your risk of cancer by 11%!

ALMONDS- A rich source of monosaturated fats and vitamin E, ideal portion size around 20-24 nuts, around 161 calories

WALNUTS- Walnuts have the highest antioxidant levels of all nuts, however eating them in their raw form keeps these levels high as heat can reduce their quality, ideal portion size around 14 halves, around 183 calories

CASHEWS- Cashews contain twice the amount of iron found in mined beef! But make sure you avoid the extra calories of honey roast or flavoured and eat them plain, ideal portion around 16 nuts, 155 calories