Friday, 7 November 2014

Chocolate Berry & Coconut Protein Hearts

Haiiii, friends!

I'm so excited to be writing this post as I've been in the kitchen again whizzing up some more divine protein treats! Thinking up new ideas for healthy delights and seeing them come to life is really satisfying and it's lovely to be able to share them so you can have a go too. Baking really is one of my favourite pastimes but....there is no baking involved for this recipe! How great does that sound? All you need is a freezer!

My wonderful pals at Multipower sent me some of their Fit Protein Diet whey to try recently. As I always opt for chocolate flavour with everything, I decided to be a daredevil and went for Berry. It's a really big thing for me to go against the chocolate but hey, life is about trying new things and the fitness life is about trying new proteins! 

The Fit Protein Diet whey comes in a neat little package with 20 handy sachets. Each 60g sachet contains a whopping 42.5g of a mixture of fast and slow digestible proteins and additional nutrients such as green tea extract, CLA, L-Carnitine and BCAA's. This whey is perfect for a post-workout shake when used as part of a weight control programme with a combination of exercise and healthy eating. I love that the whey comes in sachets. I don't know how many times there's been a protein explosion in my gym bag due to my shaker coming undone! With these I can just pop them in my bag without worry. 

As much as I love a good protein shake after a workout, I also love a good protein treat! So lets crack on with my latest creation. For this recipe, you only need a few simple ingredients and they're so easy to make, as well as quick! I used a silicone heart shaped chocolate mould for these, but you can use any mould you would like. Alternatively, you can just shape the mixture in balls and cover them in the dark chocolate.

Chocolate Berry & Coconut Protein Hearts

Ingredients - Makes 15 Hearts

1 scoop of Fit Protein Diet berry flavour whey
2 tbsp of coconut flour
3 tbsp of milk (cow, soy, hazelnut or almond)
1 tbsp of dried raspberry pieces
100g 70% dark chocolate
1 tsp of coconut oil
Silicone chocolate mould/ice cube tray
*I used a silicone heart shaped chocolate mould for these, but you can use any mould you would like. Alternatively, you can just shape the mixture into balls and dip them in dark chocolate.


1) Mix the protein powder, coconut flour & raspberry pieces in a bowl.
2) Slowly introduce the milk to the mixture, stirring as you go. Set aside.
3) Melt the chocolate & coconut oil in a bowl over a pan of boiling water and stir regularly. When melted, remove bowl from the pan and set aside.
4) When the chocolate has cooled a little, use a teaspoon to pour small amounts into the mould tray, You just want to fill a third of each individual heart at this stage. Put into the freezer for 10 mins.
5) Take small amounts of the protein berry mix and carefully place on top of the frozen chocolate layer.
6) Using the rest of the melted chocolate mixture, pour over the protein berry mix making sure not to fill it to the very top.
7) Place back into the freezer for at least an hour. When set, pop the chocolates out of the mould tray & serve. Alternatively, place chocolates into a tupperware box lined with greaseproof/baking paper and store in the fridge. 

I made 15 individual chocolates with this recipe but I had some ingredients left over. I rolled the protein mix into one big ball, coated it in chocolate and called it a 'Protein Bomb'. There are many things you can make with this recipe. Protein bars, protein balls...or you could even get festive and get some Christmas themed chocolate moulds! I will be!

That's it from me for today but come back soon where I'll have another protein treat recipe for you! 

Happy Chocolate Making!


*Thank you to Multipower who made this post possible. You rock!

Friday, 10 October 2014

Win a 12 Week Transformation Plan

Oh haiiiii! 

To celebrate the launch of my personal training company, JenFitness, I am running a competition to find ONE person who is looking to undergo a complete 12 week transformation for FREE

This person MUST be serious about a lifestyle change, MUST have a gym membership and some experience in lifting weights, MUST be willing to take progress photos and MUST stick to the plan! The plan will be accustomed to your lifestyle & goals and will consist of cardiovascular & resistance training as well as nutritional guidance. Full support will be provided throughout. The aim of the plan is to help you sustain a healthy lifestyle in the long run providing you put in the effort!

If this is of interest to you, email me ( with a brief description of why you want to take part.

This ends on 31st October. Open Worldwide. Plan must be started within 3 months of being selected.


Wednesday, 17 September 2014

Healthy Protein Baking with Multipower Formula 80

Oh haiiii! How's it going, pals?

My friends at Multipower recently got in touch with me and to my excitement, they sent me a tub of their Formula 80 Evolution protein powder to try! Woop!
I just love baking with whey protein and as I haven't been able to do any lately due to studying, I was very much looking forward to getting into the kitchen this week to do some clean, healthy, guilt-free baking.

Being into weight training myself, I sometimes struggle to meet my daily protein requirements so the convenience of consuming a protein shake is a welcome addition to my diet. I like to have one after my workouts to support muscle building and prevent the breakdown of lean muscle tissue. It also fills me up until I can get home and cook a meal! What I love about Formula 80 is that it contains 4 different types of protein. Yes 4! The casein, milk, whey & egg protein blend it contains provides slow, medium and fast release meaning it's fueling my body at the rate it needs while providing me with a good supply of vitamins and minerals PLUS all of the essential amino acids. 

Formula 80 comes in 6 amazing flavours in a 750g tub which will provide you with 25 shakes! Cookies & Cream, Strawberry, Chocolate, Vanilla, Banana and Blueberry Yogurt. How divine! I opted for Chocolate as I find it works well with my baking and simply because it's my favourite! 

I had some fun this week experimenting a little bit with some protein treat recipes and the results were positively delicious! I made some Banana & Raspberry Protein Oatbakes and some Peanut Butter, Chocolate & Raspberry Protein Balls both using Formula 80. 
Baking with protein is another great way to make sure you consume your daily protein requirements and it's a healthier way to eat some sweet treats when cravings hit! I'm constantly being inspired by lots of recipes in the fitness and nutrition world and both creations I made are perfect as a pre & post workout snack or simply a treat to have with a coffee. 
Below are some easy to follow, simple and very quick recipes.

Banana & Raspberry Protein Oatbakes

Ingredients for approx 16 balls

1 medium ripe banana
1 scoop of Formula 80
1 tbsp cocoa powder
1 tbsp agave nectar/honey
1 tbsp of almond butter 
1 tbsp of freeze dried raspberries
1 tbsp of milk
1/2 cup of oats


1) Mash the banana in a bowl then add the scoop of protein powder and cocoa.
2) Add the oats, raspberries, almond butter & honey then give it a good stir.
3) Stir in the milk. (If mix seems a little dry, add a dash more of milk)
4) Break of small amounts and roll into balls. Place them on a baking tray with greaseproof paper.
5) Bake in a pre-heated oven at 180 degrees for 15-20 minutes.
6) When cooled, store in a tupperware box and eat with 2-3 days.

Peanut Butter, Chocolate & Raspberry Protein Balls

Ingredients for approx 16 balls

1 scoop of Formula 80
30g ground flaxseed
3 tbsp natural peanut butter
1 tbsp agave nectar/honey
30g dark chocolate chips
1 tbsp of freeze dried raspberries
1 tsp coconut oil


1) Combine all the ingredients one by one into a bowl and mix with your hands until you create one big doughy ball.
2) Break off small amounts and roll into balls. You can roll them in desiccated coconut or chopped nuts if you wish. Place in a tupperware box lined with greaseproof paper.
3) Keep chilled in the fridge and eat within 2-3 days.

I told you they were simple! Why not give these a go if you're looking for new ways to consume protein. To get your hands on some Formula 80 and lots of other amazing sports supplements, visit Multipower's website! They have regular deals and offers going on so get shopping!


*Thank you to the super cool people at Multipower for sponsoring this post. You rock!

Monday, 4 August 2014

Dreams, Fitness & Mental Health

Oh haiiii! It's been a long while since I last posted on my beloved blog but now, I'm baccckkkkk! 

Over the summer, I've been fulfilling my dream of becoming a personal trainer! Woop! It's been a bit of a roller coaster ride, I must say! A few ups and downs were thrown into the mix but at the end of it all, I've gained some fantastic knowledge, met some amazing people and learnt a lot about myself and my own fitness as well as many other kinds of fitness & nutrition from my class mates. 

My dream of helping people live a better life is becoming more and more real everyday now. Being a personal trainer to me is not just showing somebody how to work out and eat right, it's showing people how to look forward to and love every day of their life. It's helping them become who they really are by finding their inner strength, confidence, self love and determination to achieve their own dreams. It's helping them to find passions, not just for fitness but for other things they've always wanted to try and never had the confidence to do before. It's helping people appreciate health, good food and an active lifestyle. It's helping people love themselves, their bodies, their uniqueness, their qualities, their personalities, their importance to the world. It's helping people feel alive. Last of all, it's helping people see that looking after themselves shouldn't be looked at as a chore but more of a necessity to a better, healthier, fabulous life.

As you may have read previously, I'm really passionate about raising awareness for mental health issues. Without going into too much detail today about my own mental health, getting into fitness two years ago has really helped turn my life completely around. Not just because I transformed my physical appearance, but the things I want to help people with that I have stated above are exactly what fitness has helped me with. It has improved my life in all of these ways and many more! What fitness has done for me is exactly how I want it to help other people. To become who they really are.

It's so wonderful that I have inspired people to get fit and change their lives just by sharing my story, but to now do this as a career really rocks my world!

On a final note, I just want to say there is no shame in having a mental health problem. It doesn't make you any less of a person and it certainly doesn't mean you're weak, worthless and invisible to the world. You may not even realise anything is wrong or you may constantly try to deny it to yourself and other people. You may think people won't want to talk to you anymore or you're not good enough to be somebody's friend. This is NOT the case. You should always talk things out with somebody you trust and you may even find that that person can totally relate to what you're going through. Mental health issues are not uncommon. If we all talked about things a little more, mental health issues wouldn't be such an 'awkward subject' as many people believe it to be. 

That's all for now.


P.S You can follow me on Instagram @JenFitness for life advice, workout tips, recipes and just general wackiness. Maybe I'll make you smile, who knows. 

Friday, 9 May 2014

Chewy Chocolate Chip & Raspberry Oatbakes

Oh haiiii!

I randomly bought some freeze dried raspberries from the baking aisle in Sainsbury's & thought I'd love to use them in something. I love the dark chocolate & raspberry combination so cooked up these little divine creations. Oats & banana are great base ingredients for a lot of things and there are so many variations! You can of course omit the raspberries if you don't have them or experiment with other fruits (freeze dried or normal) I may try these with some juicy blueberries next time.


1 med-large ripe banana
Half a cup of oats
1 heaped teaspoon of natural nut butter (I used peanut)
A good handful of dark choc chips
A good sprinkle of freeze dried raspberries (optional)

1) Preheat oven to 175 degrees.

2) Mash the banana in a bowl & then mix in the oats. Stir in the nut butter.

3) Add the chocolate chips & freeze dried raspberries if using. If mixture seems a bit dry, add a few drops of water.

4) Spoon small amounts with a teaspoon onto a baking sheet lined with baking paper and put in the oven for 15 mins. That's it!

I managed to get 10 small oatbakes out of this mixture. They're simply divine & are great in the morning, before & after a workout or just as a snack with a coffee. Store in an airtight container.


Wednesday, 7 May 2014

Dark Chocolate Dreams

Oh haiiiii! 

Just a quick post today to share some healthy little treats I've been making lately. I'm a keen baker of all things clean and healthy so I decided to experiment in the kitchen a little with fantastic results!

I made a healthy version of the Reese's Chocolate & Peanut Butter cup using just 3 simple ingredients. Dark chocolate, coconut oil and natural peanut butter. They are incredibly easy to make!

Ingredients (Makes 6)

100g good quality dark chocolate. (At least 70% cocoa)
2 big tablespoons of natural peanut butter (crunchy or smooth)
2 tablespoons of coconut oil.

1) First melt the chocolate either in a bowl on the stove over a pan of hot water or in the microwave. Stir in one of the tablespoons of coconut oil.

2) Next, melt the other tablespoon of coconut oil & stir it into the peanut butter in a separate bowl. Set aside.

3) Using either paper or silicone cupcake cases, put a tablespoon of the melted chocolate & coconut oil mixture into each case to create a base then freeze for about 5-10 mins until it sets.

4) After the chocolate has set, spoon the peanut butter & coconut oil mixture into the cases. Then, spoon the rest of the chocolate into each cup coating the peanut butter.

5) Put back in to freeze and that's it! I recommend storing these in the freezer until you want to eat them. Before serving, leave them to thaw out for 5 mins before eating. You can also try these with different nut butters!

I have also been making some frozen dark chocolate thins with raspberries and blueberries. It's the same chocolate and coconut oil mixture poured into the silicone/paper cases in small amounts with raspberry and blueberry bits and then frozen. The juices from the berries infuse into the chocolate making these a luxurious after dinner treat. Try them! They are so simple! 

That's all for now! Happy Chocolate Making!


P.S I get my coconut oil from Sainsbury's, it's called LucyBee! The natural peanut butter I use is by Whole Earth Foods which can also be found in Sainsbury's! Oh and I got my silicone cases from Asda for £2!

Sunday, 27 April 2014

The Power Of Words

Oh haiiii! How are all my wonderful friends out there? Hope everyone is okay. 

I've been meaning to write this post for a while but what I want to say is all a bit muddled. Quite like my mind and moods! I think the last time I posted about mental health, I was just coming out of a low, crap, depressive cycle. Ugh, not what I want in life but as you know, there's no telling when these things will happen. Anyway, for the last couple of months I've been better. A few ups and downs here and there but much better than before. 

My outlook on life has changed significantly too. When feeling down, it's so easy to think negatively about everything and everyone. I don't know how many times I've felt somebody is 'out to get me' or something bad will happen if I leave my house today. When you come out of that low mood, you're thinking what was all the fuss about? Most of the time, things really are all in your head. They're not real. Your mind is forcing you to believe these things. A depressive cycle is like a storm. Starts with a little rain and before you know it, it's full blown bloody thunder. 

There are so many things that being down unfortunately brings you, but there is one thing in particular that I wanted to talk about. Have you ever gotten a strong, overwhelming sense that somebody doesn't like you? A feeling that you're unable to shake which makes you feel bitter, confused, a bit sad and disgustingly negative? This might not apply to everybody but that 'somebody' could quite possibly be YOU. Those negative vibes you're feeling may not be because of what somebody else doesn't like about you but things YOU don't like about yourself and your life. I have had those strong feelings and it was amazing when I worked out what my issues were. These thoughts were things I had buried in the back of my mind and instead of taking to social networks to release them, I wrote them down in my own personal journal. 

While I think releasing thoughts on social networks is a great way to get what's bugging you out of your system, there are some things which are too personal for you to put out there. Sometimes, when something is eating away at you so much, you don't know how to get the monkey off your back. When that happens you end up being negative about everything! You pick pointless little things to be negative about but that way, you're not addressing what the real problem is. Funnily enough, amongst other things, this is one of the things I didn't like about myself. 

Writing my thoughts down privately has helped me massively. I write them down but I don't look at them again. Why? Well, they are not worth stressing over. When they start coming out of you, you realise that they're not that big a deal, even though it may feel like it when you go to write it down. Sometimes they are a big deal and you have to make the decision whether you want to change it or not. If it's something really negative, you might be able to put a positive spin on it. You see, that's the beauty of it. It helps you understand yourself a bit more and the more you do it, the more in touch with yourself you get. 

Never underestimate the power of the written word. 

My mind has been so much clearer since I started writing things down privately. I feel happier about life and I'm a much more positive person. I think deep down I've always been that positive person but well...remember what I said about the storm? Mental health issues just take over and it's so hard to be yourself. I feel since I started, I know myself a bit better and I think that's very important. Although I have my up and down moods, I am able to remember the positives in my life and that's all because of my free mind. It's kind of like the storm passing. The sun shines through a little bit. 

So my message to you is to try it for yourself. I believe it can really help you understand how your mind works, like who you are more and appreciate the little things in life. Just let the words flow out of you, don't overthink what you're writing. Release it. You'll be happy you did. Who doesn't want to be happy?

Eliminate negativity. Smile more. Believe in yourself. Have a lovely day.