Did you know that Fitness Worx has a range of ladies only classes available each week? The classes are fun, fast and will get your heart racing. In each class, we focus on fat loss and strength exercises to help each lady individually. Here is a list of the women’s only classes we offer:

Kenilworth:

• HardCore – Monday – 09:15am
• HardCore – Wednesday – 09:15am

Warwick:

• Ladies that lift – Friday – 09:30am

Members Free | Non-Members £5

For further information, please email enquiries@fitness-worx,com or call Chris on 01926 859 488.

Is it really ok to eat sweets? Jack talks about the piggy bank effect and how this can help you to stop eating so much sugar!

Are BCAA’s really worth taking during or after training? There seems to be mixed reactions in the fitness industry at the moment!

Do you take them and do you find BCAAS’s beneficial?

Jack shares his thoughts ????????

Chris’s Transformation – WHAT AN ACHIEVEMENT!

✅ Weight – 107.1Kg to 99Kg
✅ BodyFat – 36.9% to 29%
✅ Visceral Fat – 16.5 to 12

YOU DON’T HAVE TO GIVE UP THE FOODS THAT YOU REALLY ENJOY. IT IS ALL ABOUT MODERATION AND PREPARATION. Here is a sweet and sour chicken recipe transformed into a muscle-building classic. Yes, ladies and gents – there’s peanut protein and you CAN cook with it to enhance your meals.

Ingredients for 4 servings:

• 1.25lb chicken breast (cut into small pieces)
  • Vegetarian substitute: eggplant chunks, tempeh
• 2 scoop – peanut butter
• 1/2 cup arrowroot starch (or tapioca starch)
• 3 egg whites
• 1 tablespoon coconut oil
• Sauce:
  • 2/3 cup tomato sauce (or low sodium, natural ketchup)
  • 2 heaping tablespoons red chili garlic pepper sauce
  • 3 tablespoons rice vinegar
  • 1 tablespoon Worcestershire
  • 1 tablespoon ginger paste
  • 1/2 tablespoon garlic paste (or minced)
• Garnish:
  • Fresh green onions
  • Sesame seeds

STEPS

1. Chop chicken breasts into small bite size pieces.
2. In a bowl, mix 2 scoops of Peanut Protein with arrowroot starch.
3. In a separate bowl beat some egg whites.
4. Dip the chicken pieces in the egg white and then place them in the peanut protein batter. Make sure all the pieces are adequately coated.
5. Set a nonstick skillet on medium heat and add coconut oil. You do not want the skillet too hot before adding the chicken because it will stick to the pan.
6. Toss in the chicken and stir with a wooden spoon or spatula. Make sure all the sides are adequately brown and cooked but the chicken does not have to be completely cooked.
7. Empty the chicken onto a plate and set the skillet back on the heat. Add the contents for the sauce to the pan and after the sauce begins to simmer, reduce the heat and stir continuously.
8. Toss in the browned chicken pieces and coat the pieces in the sauce. Cook for about another 6 to 8 minutes.
9. Garnish and devour!

Before you skip over those squats, consider how important it is to have a strong lower body. Your legs support you in everyday activities and body exercises, such as the bench press. If you’re an athlete in a sport that requires running, jumping or sprinting, you need strong legs to power you through your competition.

Jack explains the importance of why you NEED to train this muscle group.

Transformation Monday!! – WE ARE SUPER PROUD OF EMMA! – Emma has been working with Jack, on the Shredded in 6 package for 6 weeks. The aim was to keep her as strong as possible and get her body fat down! – What an achievement!! Her journey continues.. look out for more updates on Emma progress at Fitness Worx Gyms.

✅ BodyFat – 27% to 16.4%
✅ Weight – 61Kg to 60Kg

Jack’s personal challenge TO YOU! 30 Reps x 5 exercises – Give this a go next time your in the gym. – It’s a great way to burn fat, become stronger and increase core strength! Comment your time below.

Breakfast hash is one of our favorite meals because of its versatility and the variety it lends your diet.

Toss in a few veggies here and there – and make sure you have at least 3 different colors – and in a matter of minutes you have a delicious and nutritious meal.

The energy from carbohydrates tends to be used up faster in longer term sessions of aerobic activity and often times you end up hitting a wall or feeling fatigued once that energy runs out. Even with a fat adapted diet you can still add some carbohydrates to your diet, usually before or after a big competition or training session in order to give the body some muscle energy for performance purposes.

The following is a meal that is geared toward those following a higher fat diet for endurance, weight loss or weight gain. You can easily tweak the ingredients to make it more or less hearty, while still maintaining a common high fat meal ratio of 60% fat, 20% protein and 20% carbohydrates.

INGREDIENTS
Ingredients for 1 breakfast hash:

EACH ingredient below can be easily increased or decreased in this recipe while not compromising overall flavor.

• 1 tablespoon olive oil
  125g raw butternut squash, chunks
  6oz medium zucchini, chunks
  149g (red) bell pepper, diced
  1 smoked chicken sausage, chopped
  TIP: I recommend avoiding spicy flavors that may cause heartburn
  2 whole eggs
  1 small avocado (~146g)
  sea salt & pepper to taste
  Garnish
  cilantro
  green onion

STEPS

Set a skillet on medium heat and add oil and butternut squash. Cook the squash for about 8 minutes or until the outside of the squash is brown and the chunks can easily be pierced with a fork.

Add zucchini and cook for an additional 2 to 3 minutes. Then toss in bell pepper and chopped chicken sausage. Cook everything together for about 5 minutes.

Make two holes in the skillet and crack 2 eggs into the holes. Cook until the clear part of the egg turns white, about 2 to 3 minutes.
Either plate the food or eat it directly out of the skillet (like a boss). Enjoy the meal with fresh avocado to boost the fat content and make the meal creamy so it’s easier to eat.  Season to taste with sea salt & pepper and garnish with cilantro and green onion.

 Approximate macros for 1 serving:

Did you know that physical activity and weight training is beneficial for your mental health and wellbeing? – Jack shares his thoughts!