Author: Mona

In today’s fast-paced world, prioritising health and fitness can be a challenge. With so many workout trends, diets, and fitness programmes available, it’s easy to feel overwhelmed. This is where a personal trainer comes in. Hiring a personal trainer is not just a luxury; it’s a powerful investment in your health, longevity, and overall well-being. Here’s why:

• Expert Guidance for Faster and Safer Results

A personal trainer is a certified professional with the knowledge to design a workout programme tailored specifically to your goals, whether it’s weight loss, muscle gain, or improving overall fitness. Instead of wasting time on ineffective workouts, a trainer helps you focus on exercises that deliver the best results while ensuring proper form and technique to prevent injuries.

• Accountability and Motivation

One of the biggest reasons people fall off their fitness routine is a lack of accountability. A personal trainer holds you responsible for showing up and giving your best effort. They push you to stay consistent and challenge yourself, which ultimately leads to long-term success.

• A Customised Approach

Every individual is unique, and a one-size-fits-all approach to fitness doesn’t work for everyone. A personal trainer creates a plan tailored to your fitness level, medical history, and personal goals. This ensures you progress safely and effectively without the risk of injury or burnout.

• Education on Fitness and Nutrition

A personal trainer doesn’t just guide your workouts—they educate you on the best fitness practices, healthy habits, and even nutrition. Understanding the science behind your workouts and diet can help you make informed choices and sustain a healthy lifestyle in the long run.

• Efficiency and Time Management

Many people struggle with finding time to work out, but a personal trainer helps maximize your efficiency. They design structured sessions that deliver optimal results in minimal time, making every workout effective. This is particularly beneficial for busy professionals who need quick but impactful training sessions.

• Boost in Confidence and Mental Health

Fitness isn’t just about physical appearance—it significantly impacts mental health. Regular exercise reduces stress, anxiety, and depression while boosting confidence and self-esteem. A personal trainer helps you push past self-doubt and achieve things you never thought possible, leading to an overall happier and healthier mindset.

• Long-Term Investment in Health

While hiring a personal trainer might seem like an expense, it is actually an investment in your long-term health. Preventing chronic illnesses, reducing medical bills, improving quality of life, and increasing longevity are all invaluable benefits. Prioritising fitness now saves you from costly health complications later in life.

• Why It’s Worth the Money

A common misconception is that hiring a personal trainer is too expensive. However, when compared to the costs of medical bills, missed workdays due to poor health, and the inefficiency of gym memberships that go unused, the value becomes clear. A trainer ensures you get the most out of every workout, preventing wasted time and effort. Moreover, many trainers offer flexible packages, making it easier to find an option that fits your budget. Ultimately, investing in your health pays off both physically and financially.

Conclusion

A personal trainer is more than just a fitness instructor—they are a mentor, motivator, and educator. Investing in professional guidance ensures you achieve your goals efficiently, stay motivated, and build a sustainable lifestyle that enhances your well-being. If you’re serious about transforming your health, hiring a personal trainer is one of the smartest decisions you can make.

So why wait? Take charge of your fitness journey today and experience the life-changing benefits of working with PT Mona 😁

Contact me or fill in a pre-consultation form today!

Yoga has been practiced for thousands of years, but despite its longevity, many misconceptions surround it. For some, yoga is seen as too gentle, exclusive, or even unnecessary. Yet, this ancient practice offers benefits that transcend stereotypes, making it an incredible tool for everyone—from seasoned athletes and bodybuilders to busy professionals and fitness novices. In this blog, we’ll address 10 common misconceptions about yoga and explain why it deserves a spot in your routine.

• 1. Yoga is just for women

A common misconception is that Yoga is a feminine activity dominated by women in leggings!

While it’s true that yoga classes may have more female participants, yoga was originally developed by men in ancient India. Famous male athletes like Ryan Giggs and LeBron James incorporate yoga into their training to improve performance, recovery, and mental focus. Yoga isn’t about gender—it’s about building strength, flexibility, and resilience, which benefit everyone.

• 2. Yoga isn’t a real workout

Yoga can be as physically demanding as you want it to be. Power yoga, Ashtanga, and Vinyasa are dynamic styles that build strength and endurance. Poses like the plank, chair pose, and warrior sequences engage multiple muscle groups, improve core stability, and provide an excellent cardiovascular workout. It’s not unusual to break a sweat during a well-structured yoga session.

• 3. You need to be flexible to start Yoga

Flexibility is not a prerequisite for yoga—it’s a result of practicing it.

Many people come to yoga feeling stiff and limited in their range of motion, only to discover gradual improvements over time. For example, tight hamstrings or hips (common among runners and weightlifters) can lead to discomfort or injuries. Yoga gently stretches and strengthens these areas, improving mobility and reducing injury risk. Beginners are encouraged to start where they are, without judgment or comparison.

• 4. Yoga is too easy for athletes, bodybuilders and experienced gym goers

Yoga may look serene, but don’t underestimate its intensity. Advanced poses require not only flexibility but also immense strength, focus, and control. Yoga strengthens stabilising muscles that traditional weightlifting often neglects. This is particularly valuable for bodybuilders, athletes and experienced gym goers who rely on strong joints and balanced muscle development. Olympic swimmer Michael Phelps and UFC fighters like Conor McGregor use yoga to improve functional strength and reduce recovery times.

• 5. Yoga takes too much time

Many people think yoga requires hours of dedication each day, but even short sessions can deliver benefits. A 15- to 30-minute yoga practice can help release tension, boost energy, and improve focus. This is especially valuable for busy professionals who spend long hours sitting at a desk. Online sessions make it easy to fit yoga into your schedule, whether it’s a quick morning stretch or a calming evening flow. A yoga session can be as long as you want it to be.

• 6. Yoga is a religious practice, and it’s too spiritual or New-Age

The Misconception: Yoga is for hippies, and it’s all about chanting, incense and spiritual enlightenment.

Yoga’s roots are deeply spiritual, but modern yoga can be practiced in a completely secular way. It’s true that some classes incorporate chanting or references to yogic philosophy, but most Western-style yoga focuses on physical postures (asanas) and breathwork. Athletes and gym-goers often use yoga to improve performance without engaging in its spiritual aspects. You can adapt yoga to suit your beliefs and goals, whether they’re physical, mental, or both.

Yoga’s breathing techniques and mindfulness practices, however, can still help busy professionals manage stress and improve focus, without requiring any spiritual commitment.

• 7. Yoga is a standalone practice

People think Yoga can’t complement other fitness routines. But actually, Yoga is the perfect complement to weightlifting, running, and sports. It aids recovery, prevents injuries, and enhances flexibility and mobility—factors that improve performance in other activities. For example, bodybuilders can benefit from yoga’s ability to improve posture and reduce muscle imbalances caused by repetitive weightlifting movements.

• 8. Yoga is only about stretching

While stretching is a key component, yoga is far more than that. It combines strength, balance, endurance, and mindfulness into one practice. For example, holding poses like Plank or Warrior II builds muscular strength and stamina, while sequences like Sun Salutations provide cardiovascular benefits. The mental aspect of yoga, including breath control and mindfulness, helps improve focus and reduce stress, making it a holistic workout for both body and mind.

• 9. Yoga is only for young people

Yoga is for everyone, regardless of age. In fact, yoga is particularly beneficial for older adults, as it improves flexibility, balance, and joint health—all critical for maintaining mobility and preventing falls. Many sessions are specifically designed for seniors, women who are going through menopause or those with limited mobility, using props like chairs or straps, or designing a special sequence to make poses accessible. For younger people, yoga can build lifelong habits of mindfulness and self-care.

• 10. You need special gear or a studio to practice Yoga

Unlike many fitness routines, yoga requires minimal equipment. A yoga mat is helpful, but even that isn’t essential—many people practice on a carpeted floor or outdoors. Yoga can be done anywhere: at home, in a park, at work in a suitable space, at the beach if you are on holiday or even at the gym. Online sessions make it accessible to everyone, regardless of location or budget. This versatility makes yoga one of the most convenient fitness practices.

Why Yoga deserves a place in your life

Yoga is more than just a trend or a workout—it’s a versatile, accessible practice that supports overall health and well-being. By addressing common misconceptions, I hope to show that yoga isn’t about gender, age, or flexibility. It’s about creating a balanced body and mind, enhancing performance, and finding moments of calm in a busy world.

Whether you’re an athlete looking to prevent injuries, a professional seeking stress relief, or a beginner exploring fitness, yoga has something to offer. Give it a try—you might be surprised by how much it transforms your approach to health and movement.

Would you like to try my Yoga classes? Treat your employees with weekly yoga sessions? Or want 1-2-1 yoga sessions?

Contact me today so we can do Yoga together!

In today’s fast-paced corporate world, the emphasis on achieving targets, meeting deadlines, and sustaining competitive advantage often overshadows an equally critical aspect of business success: employee wellbeing. For managers entrusted with overseeing wellbeing programmes, this responsibility is not just a checkbox exercise but a transformative opportunity to enhance productivity, reduce absenteeism, and foster a thriving workplace culture.

As a former HRD consultant with years of experience in organisations, running my own consultancy, and now a dedicated personal trainer, coach, and instructor of Pilates and yoga, I bring a unique perspective to the conversation about employee wellbeing. I’ve witnessed firsthand the tangible benefits of a holistic approach to workplace health—one that integrates physical fitness, mental resilience, and emotional support. Here’s why employee wellbeing should be at the top of your agenda and how you can make it impactful.

Why employee wellbeing matters

1. Boosts productivity and performance Healthy employees are more focused, energised, and engaged. Studies consistently show that wellness programmes reduce stress, improve morale, and enhance cognitive function—all of which translate to better performance on the job.
2. Reduces absenteeism and healthcare costs Employees who prioritise their physical and mental health are less likely to fall sick or experience burnout. This not only cuts down on absenteeism but also lowers healthcare costs for the organisation.
3. Enhances employee retention Companies that invest in their employees’ wellbeing send a clear message: “We care about you as a person, not just as a worker.” This fosters loyalty and reduces turnover, saving the significant costs associated with recruiting and training new hires.
4. Cultivates a positive workplace culture Wellbeing programmes create an environment where employees feel valued and supported. This sense of community can improve collaboration, creativity, and overall job satisfaction.

Common challenges managers face

Despite the benefits, many managers struggle with implementing effective wellbeing programmes. Common hurdles include:

• Lack of employee engagement or participation.
• Limited understanding of what constitutes a comprehensive wellbeing programme.
• Budget constraints or difficulty justifying the ROI of wellness initiatives.
• Balancing the diverse needs of employees with a one-size-fits-all approach.

Practical solutions for effective wellbeing programmes

1. Adopt a holistic approach Employee wellbeing is more than just physical fitness. Incorporate elements of mental health support, stress management, and work-life balance into your programmes. For instance, mindfulness workshops or yoga sessions can complement traditional fitness classes.
2. Personalisation is key Recognise that each employee has unique needs. Offer a variety of options, such as virtual or in-person sessions, group activities, and one-on-one coaching. Personalised programmes are more likely to resonate and yield results.
3. Lead by example Managers play a pivotal role in shaping workplace culture. When leaders actively participate in wellbeing initiatives, it signals to employees that these efforts are valued and encouraged.
4. Partner with experts Collaborating with professionals who specialise in wellness can elevate your programme’s effectiveness. As someone with a background in HRD and expertise in fitness, yoga, and coaching, I’ve successfully designed and executed programmes that meet diverse corporate needs. Since January 2024, I run Yoga sessions and other training sessions with Experian at their site in Nottingham, UK and online at the time this blog has been published.

How I can help

With my combined experience in HR and wellness, I understand both the organisational imperatives and the human side of wellbeing. Here’s what I bring to the table:

• Tailored programmes: I design solutions that align with your company’s goals and cater to your employees’ unique needs.
• Engaging sessions: Whether it’s Pilates, yoga, circuit training or mindfulness workshops, my sessions are designed to be inclusive, enjoyable, and impactful.
• Expert guidance: I provide actionable insights and practical strategies to embed wellbeing into your organisational culture.

Conclusion

Employee wellbeing is not a luxury; it’s a necessity in today’s corporate environment. By prioritising the health and happiness of your workforce, you’re not just enhancing their lives—you’re investing in the future success of your company/small business.

If you’re ready to take your employee wellbeing programmes to the next level, let’s connect. Together, we can create a healthier, happier, and more productive workplace.

The effectiveness of New Year resolutions varies from person to person. Success often depends on the individual’s commitment, realistic goal-setting, and the strategies employed to achieve those goals.

Resolutions can be effective when they are specific, realistic, and aligned with one’s values. However, some people may struggle to maintain motivation or set overly ambitious goals, leading to a higher likelihood of abandoning their resolutions.

To increase the chances of success, it can be helpful to focus on building habits rather than relying solely on willpower. Starting small, tracking progress, and making adjustments as needed can contribute to sustained changes throughout the year. Ultimately, the key is to approach resolutions with a thoughtful and realistic mindset.

Start small when building habits. Choose a tiny, manageable behavior that aligns with the habit you want to form. Consistency is key, so commit to doing it daily. Once this becomes routine, gradually increase the difficulty or duration. Use reminders, establish a cue for the habit, and celebrate small victories. Patience is crucial—focus on progress, not perfection. Over time, these incremental steps will help solidify the habit without overwhelming you.

To create practical and sustainable New Year’s resolutions, focus on specific, achievable goals. Break them into smaller, manageable steps, set realistic timelines, and consider potential obstacles. Prioritize resolutions aligned with your values and lifestyle, ensuring they are meaningful to you. Regularly assess progress and adjust if needed.

When writing New Year resolutions, consider the SMART criteria:

Specific:

Clearly define your goals. Instead of a vague resolution like “exercise more,” specify a goal like “go for a 30-minute walk every morning.

Measurable:

Set criteria to track your progress. For example, if your resolution is to read more, specify the number of books you aim to read each month.

Achievable:

Ensure your resolutions are realistic and attainable. Setting overly ambitious goals may lead to frustration.

Relevant:

Align your resolutions with your values and broader life objectives. Choose goals that genuinely matter to you.

Time-Bound:

Set a timeframe for achieving your resolutions. This provides motivation and helps you stay on track. For instance, aim to achieve a specific milestone by the end of each month.

Additionally, consider writing positive, affirming statements and breaking larger goals into smaller, actionable steps. Regularly review and adjust your resolutions as needed throughout the year.

If you would like to use the above strategy for your fitness goals for the coming year, check out my budget package to get you started.

Controlling your food portions is an important aspect of maintaining a healthy diet and managing your weight. When I started my weight loss journey, I realised that my portions were out of control and I needed to address this issue. So it’s a good way to start rather than decreasing your calories way too low, feeling hungry, and then putting off the idea of losing weight altogether.

Here are some tips to help you control your food portions:

1. Use Smaller Plates and Bowls: When you eat from smaller plates and bowls, your brain tends to perceive the portion as larger than it actually is, which can help you feel satisfied with less food.
2. Practice Mindful Eating: Pay close attention to your body’s hunger and fullness cues. Eat slowly and savor each bite. This gives your brain time to register that you’re full, reducing the likelihood of overeating.
3. Pre-Portion Your Meals: Avoid eating directly from larger packages or containers. Instead, portion out your food onto a plate or bowl. This prevents mindless eating and helps you keep track of how much you’re consuming.
4. Use the Plate Method: Divide your plate into sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy foods. This visually guides you to include balanced portions of different food groups.
5. Be Mindful of Restaurant Portions: Restaurant portions are often larger than what you need. Consider splitting a dish with a friend, ordering from the appetizer menu, or immediately boxing up half of your meal to take home.
6. Listen to Your Body: Eat when you’re genuinely hungry and stop when you’re comfortably satisfied, not overly full. Avoid eating out of boredom, stress, or other emotional triggers.
7. Stay Hydrated: Drinking water before meals can help you feel more satisfied and potentially reduce the amount of food you consume.
8. Plan Snacks: If you enjoy snacking, pre-portion healthy snacks like nuts, fruits, or yogurt into small containers. This prevents overeating straight from larger packages.
9. Read Food Labels: Pay attention to serving sizes on food labels. This can help you understand how much you’re actually consuming and make informed choices.
10. Use Your Hand as a Guide: Your hand can serve as a rough guide for portion sizes. For example, a serving of protein could be about the size of your palm, a serving of grains could fit in your cupped hand, and a serving of fats/oils could be the size of your thumb.
11. Cook at Home: Cooking at home gives you control over ingredients and portion sizes. You can also use smaller plates when serving yourself.
12. Practice Portion Control with Treats: If you’re indulging in less healthy foods, like desserts or treats, limit the portion size. Savor the taste without going overboard.
13. Use Measuring Tools: Initially, using measuring cups, spoons, and kitchen scales can help you become more aware of proper portion sizes. Over time, you’ll become better at estimating portions without these tools.

Remember, portion control doesn’t mean depriving yourself; it’s about finding a balance that works for your health and well-being.

I can provide personalised nutrition guidance based on your specific needs and goals. Contact me today to find the best package for you

This year’s Mental Health Awareness Week is from 15 to 21 May 2023 and the theme is Anxiety.

It’s important to address the connection between physical activity and mental well-being. Exercise has been shown to have numerous benefits for mental health, particularly in the management of anxiety. In this blog, we will explore the science behind this connection and provide some tips on how you can incorporate exercise into your daily routine to improve your mental health.

The Science Behind the Connection

Research has consistently shown that exercise can have a positive impact on mental health, including anxiety. Physical activity has been found to release endorphins, which are natural feel-good chemicals in the brain that can reduce stress and improve mood. Exercise has also been shown to reduce levels of cortisol, a hormone that is released in response to stress and can contribute to anxiety symptoms.

In addition to these chemical changes, exercise can also provide a sense of accomplishment and boost self-confidence. Engaging in regular physical activity can also promote better sleep, which can further improve mental health outcomes.

Tips for Incorporating Exercise into Your Routine

If you’re someone who struggles with anxiety, incorporating exercise into your daily routine can be a helpful tool for managing symptoms. Here are some tips for getting started:

1. Start small – it’s important to set realistic goals and start with a level of activity that feels manageable. This could be something as simple as taking a daily walk around your neighborhood.
2. Find an activity you enjoy – exercise doesn’t have to be a chore. Try out different activities until you find something that you genuinely enjoy doing, whether it’s yoga, running, or swimming.
3. Make it social – exercise can be a great way to connect with others. Consider joining a fitness class or finding a workout buddy to keep you motivated.
4. Be consistent – it’s important to make exercise a regular part of your routine. Aim for at least 30 minutes of physical activity per day, even if it’s just taking a walk.
5. Be patient – it can take time to see the benefits of exercise for mental health. Stick with it, and you may start to notice improvements in your mood and overall well-being.

Conclusion

Incorporating exercise into your daily routine can be a powerful tool for managing anxiety and improving mental health. By releasing endorphins, reducing cortisol levels, promoting better sleep, and providing a sense of accomplishment, physical activity can have a positive impact on your overall well-being. If you’re struggling with anxiety, consider giving exercise a try and see how it can benefit you. Remember to start small, find an activity you enjoy, make it social, be consistent, and be patient.

Want me to help you with incorporating fitness into your lifestyle? Give me a call/text/email:

https://movewithmona.co.uk/contact/

Finding your spark can be a personal journey, and it may take some exploration and reflection to discover what truly motivates you. Here are some ways to help you find your spark:

1. Reflect on your values: Think about what is important to you and how exercise and fitness align with those values. For example, if you value health and longevity, making fitness a priority can help you achieve those goals.
2. Identify your interests: Consider the types of physical activities or sports that interest you. Do you enjoy team sports, solo activities, or outdoor adventures? Explore different options to find what resonates with you.
3. Consider your personality: Think about your personality traits and how they can influence your fitness journey. Are you competitive and thrive on challenging yourself? Or do you prefer a more relaxed approach to exercise? Knowing yourself can help you find the right fitness approach for you.
4. Set achievable goals: Start with small, achievable goals that align with your interests and values. Celebrate your successes along the way to stay motivated and committed.
5. Find social support: Join a fitness community or find a workout partner who shares your interests and goals. Social support can help keep you motivated and accountable.
6. Experiment with different activities: Try different types of exercise and physical activities to find what feels most enjoyable and engaging to you. Don’t be afraid to step outside of your comfort zone and try something new.

Remember that finding your spark is a personal journey, and it may take some trial and error to discover what truly motivates you. Be patient and kind to yourself, and don’t give up if it takes time to find the right approach.

Do you need help with finding your spark? Talk to me today

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We all hear about mental health day in, day out, not just this week. But what is the big deal about it? A lot actually. One in six adults experiences symptoms of a common mental health problem, such as anxiety or depression, and one in five adults has considered
taking their own life at some point. [1]

As loneliness is this year’s theme, I would like to highlight some points for you to think about and hopefully it will get you thinking to prioritise your mental health on a daily basis.

1. Social connections

With the internet and the previous lockdowns, they had major affects on people’s interactions with their fellow human beings in real life. It was pretty normal to say hello to a person passing by 50 years ago, or open a conversation with the person sitting next to you on the bus. Now, it’s pretty awkward to do that and you get the stares and the frowns.

I believe that if we start to approach people again in a nice and friendly manner, it will hopefully become a norm again and this fear of talking to other people will decrease in one’s self.

2. Talking to a trusted person

Always have a person you trust you can talk to, whether it is a partner, friend or family member. It’s ok to have some “alone” time, but it shouldn’t be the majority all the time. Talking about your thoughts to another can help validate your feelings or help you see the bigger picture.

3. Activities

Doing any type of activity with a person you trust or a group of friends will help overcome anxiety and stress, such as cooking, walking, painting, sight seeing, etc. Although these can be done alone, but doing them with somebody else gives the activity more meaning and more enjoyable moments, which will increase the happy hormones and make you feel better.

We human beings are social beings and we are meant to be living, working and mingling with other people. there is a saying that goes: “Paradise without people is not worth going to”. Without people, paradise is no fun. So try to make that step to beat loneliness.

And at the same time, if you know anybody who might be suffering from loneliness, opening a little conversation with them, even about the weather, can help them cheer up and beat some symptoms of any mental health issues they may have.

Exercise is great to boost mental health. Wanna start your first move? Contact me and let’s have a chat 🙂

[1] https://www.mentalhealth.org.uk/publications/fundamental-facts-about-mental-health-2016

Ramadan is the 9th month of the Islamic calendar when Muslims restrain from food and drink and other things from dawn till sunset every day for 30 days.
It’s a practice anticipated by the members of the Muslim faith as it’s a month of spiritual reflection, body detoxification, charity and community values.

Now, as Muslims are practically fasting all day long and just having food and drink during the night time only, the big question is….
When is the best time to workout?

I’m going to give my opinion but of course, please consult your GP and listen to what your body tells you.

Ramadan was never meant to be a month of over-eating, idleness and non productivity.
So there is no justification that a person who is fasting mustn’t workout (unless you are exempted by your doctor), but the volume and intensity are the only factors that must lower during this month.
Therefore, don’t think of making any gains.  Consider it as a month of maintaining your workout schedule only and a cut /dieting month food wise.

To keep it really short, you can do both or one of the following:

• You can do a 30-45 minute walk before Iftar (the break-fast meal) by 2 hours. It should be a very low impact walk as you can’t exhaust yourself since you haven’t had any water since Sohoor (the last meal before dawn). A slow steady walk (preferably outdoors) helps with boosting your mood after a long day of fasting. A yoga class can do as well.

• After Iftar, you can workout at the gym after about 2 hours to guarantee proper digestion. But take into consideration that you must have had a small well balanced meal consisting of protein, fibre, complex carbs and healthy fats (do not over-eat) and plenty of water. You can go with tradition as well by having milk or a yogurt drink with some dates if that’s what you prefer. When you go to the gym, and if you lift weights, go with 3 sets of 10 reps of each exercise using a light to medium load (No heavy lifting this month!). Compound exercises are great as they work all body parts.

Keep your session no more than 60 minutes. Always warm up and cool down properly. And of course, drink a lot of water and have good sources of protein after you are done with your workout.

You can do one day walking, the next day weight lifting, and so on.

This is a general rule of thumb and this can be customised depending on one’s energy levels and health during this month.

But remember that Ramadan is a month of reflection, prayers and self discipline. If you perform it correctly you will achieve many benefits mentally and physically.

Here’s a guide you can use.

Check out this video on fasting Ramadan and it could help you change your mindset for this year. English captions are available. The episode starts at 2:30:

Ramadan Kareem and may the Almighty accept your prayers and deeds!

If you would like me to train you during feeding hours in Ramadan, I have a few available slots in the evening. PureGym Nottingham Castle Marina is a 24/7 gym so it’s open at night time.

Contact me for arrangements.

While I was dieting, I searched high and low for a dessert that I can have that won’t break the scales. A non guilty treat that I can have when those wild cravings hit in. After a lot of experimenting, I found protein baked oats was my holy grail.

I wanted something warm, that had chocolate, a bit sweet, and had a crunchy, fudgy, and cakey texture. I want it also to be low calorie, low sugar and filling. Sounds impossible, right?

Before I lay out the recipe (enough for 2), I want to talk about the ingredients. Everyone of us has different diet requirements so I’ll try to mention all the possible alternatives:

• Oats OR gluten free oats (not the quick oats)
• Isolate whey protein powder OR vegan protein powder (preferable non flavoured)
• Chia seeds (to hold the mixture together)
• 85% or higher dark chocolate OR dark vegan chocolate (the less sugar in them, the better)
• Low calorie no sugar syrup any flavour you like OR date/grape/carob molasses

Of course you can add into the recipe fruits or nuts if you want, but I’m keeping it simple and low calorie as possible. If you were to put fresh fruit, take out about 125 ml or less water from the required water needed for the recipe to avoid the mixture being too soggy after it is baked.

Now, preheat your oven to 200 degrees. Then, you need a silicon baking pan, a whisk and start mixing:

125 grams of oats (coarse or fine, up to you)

125 grams of protein powder

1 teaspoon of chia seeds

1 teaspoon of baking powder

After mixing the dry ingredients, pour over them 375 ml of water and whisk them all together.

Place the pan in the oven on the middle rack and put 15 minutes on your timer.

When 10 minutes have passed, open the oven and place a square of your dark chocolate or 20 grams of dark chocolate chips over the mixture.

When 15 minutes have passed, take the pan out of the oven and drizzle over it 1.5 teaspoons of syrup or molasses. Since the chocolate has been melted at this point, you can mix it with the syrup or molasses and spread it all over the dessert with a spoon.

And bon appetite!

This dessert can go roughly around 400 calories, so share it with someone you love or cut the ingredients and cooking time in half to make a portion enough for 1 person. If you want to consume the whole thing, my advice… have it after your workout!

It’s very filling, and it’s good for satisfying your sweet tooth, taking into consideration that it’s not something you can have everyday. You can have it when you have cravings for something sweet and to be honest, better than ready made desserts. As there are no hydrogenated fats in it or processed flour or sugar.

You want to call it a healthier version of a cake… I don’t mind!

Give it a try and let me know how it turns out with you, and if you made any upgrades to it, I would love to see your creativity!

If you need nutritional advice along with personal training to achieve better results during your weight loss journey, give me a call!