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nutrition Fruity Rocky Road Bites Ingredients: • 100g of dried mixed berries (such as blueberries, cranberries and raisins) • 100ml apple juice • 50g popcorn • 6tbsp of melted Lucy Bee Coconut Oil • 6tbsp of cacao • 80g of chopped hazelnuts Method: Add the berries 1 and apple juice to a saucepan and simmer for five to six minutes on a medium heat. 2 3 Place your popcorn in a small 5 x 5 inch (approx.) foil wrapped baking tray. Mix together the Lucy Bee, cacao and chopped hazelnuts. 4 Pour the mix over the popcorn (the popcorn does not need to be covered completely). Top with berries and press down firmly with the back of a large spoon. Honey can be used here. 5 Freeze for 25 to 30 minutes. Once frozen, peel away the foil and cut into squares. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 24 Sponsored by
nutrition Frozen Banana Delights Ingredients: • 2 bananas • 3tbsp Lucy Bee Coconut Oil, melted • 1tbsp raw cacao powder For the topping: • 1tsp flaked almonds • 1tsp goji berries • 1tsp desiccated coconut or raisins Method: Freeze the bananas 1 for one hour. Mix together the Lucy Bee and cacao. Half the bananas and roll each one in 2 3 the chocolate sauce then the topping of your choice. See even more delicious recipes at www.lucybee.co | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 25 Sponsored by
Page 1 and 2: the yearbook 2016 from the creators
Page 3 and 4: Hello! Because we love you brillian
Page 5 and 6: © wow.subtropica | shutterstock.co
Page 7 and 8: nutrition 1 Oats I opt for organic,
Page 9 and 10: nutrition Blueberry and Almond Prot
Page 11 and 12: nutrition lunching lets get Health
Page 13 and 14: nutrition Prep time: Cooking time:
Page 15 and 16: PAY JUST £32.98! SUBSCRIPTION OFFE
Page 17 and 18: nutrition © Stephanie Frey | shutt
Page 19 and 20: nutrition Prep time: 10-12 minutes
Page 21 and 22: nutrition dive in to dessert! Cocon
Page 23: nutrition Plum Puddings with Almond
Page 27 and 28: nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
Page 31 and 32: © Antonio Gravante | shutterstock.
Page 33 and 34: nutrition Green Vanilla Protein Smo
Page 35 and 36: Make sure to perform activation and
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55 and 56: workout SIDE/FRONT RAISES Begin sta
Page 57 and 58: workout Lower body workout Personal
Page 59 and 60: workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62: WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67 and 68: workout SHAOLIN PUNCHES - SPECIAL A
Page 69 and 70: workouts Lower Body Workout Plan PT
Page 71 and 72: workout 30 minute HIIT workout Stam
Page 73 and 74: workout BICYCLE CRUNCHES Lie on you
Page 75 and 76:
workouts Power through TRX Personal
Page 77 and 78:
workouts TRX ROW Taking the TRX in
Page 79 and 80:
WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82:
workout Personal trainer Declan O
Page 83 and 84:
workout C2: BARBELL ROMANIAN DEADLI
Page 85 and 86:
cool down Yoga Cool Down Just like
Page 87 and 88:
cool down Figure 4 pose Stretches t
Page 89 and 90:
cool down A. PEC STRETCH Hold your
Page 91 and 92:
cool down Fitness Pilates cool down
Page 93 and 94:
cool down OUTER THIGH/ ABDUCTOR REL
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