Most people forget how good a meat turkey is - it's high in protein and low in all the bad stuff. My lunch today contains a total of 400 calories, 32 grams of high quality protein and  plenty good fats from the avocado and seeds. The breakdown is as follows:-

• Basmati brown rice with sunflower seeds 
  
• Roasted turkey breast (not reformed)
• 1/2 avocado 
• Cranberry sauce (well - no ones perfect!)
• ...and a green juice blend to top if off

This is a lift everyone should do, male, female, young and old as the benefits are so numerous. If I had only one exercise to choose for a workout - the deadlift would be it. It's the best for total body movement in a single exercise. Below I've listed 5 other benefits:-

1. For the ladies, it tones in all the right places, the bum and legs
   
2. For guys, it builds you an athletic and strong physique quicker than any other single lift
   
3. It burns loads of calories and strengthens your whole body
   
4. It works many muscle groups - legs, butt, core, abdominals, arms, lower back, upper back, traps and shoulders
5. It can lessen or prevent back pain and improve your posture
   

Try it! Though I would advise when starting that you get someone knowledgeable to coach you how to perform the exercise properly to prevent poor form and injury. Sam

I had loads of energy tonight to decided to destroy some dumbbells and barbells. The shoulder workout was especially painful!

The answer is a definite YES. 

• Keeps you feeling fuller for longer than either fats or carbohydrates
  
• Helps your body to hold on muscle while losing weight; the more muscle you have the more calories you burn
  
• 25-30% of protein calories consumed are used simply to digest it (the thermic effect)
  

So make sure you up your daily protein content - your fat won't like it!!!

Just having my daily porridge breakfast - so thought I'd give you some tips. As you all know its a super-food, for it's low calories, low fats levels, high levels of fibre & it's ability to stop cravings so here are some tips.....

• Soak overnight - it helps to breakdown the outer layer, enabling the body to absorb more nutrients 
  
• Don't buy ready prepared sachets a) they can contain up to 25% sugar b) they don't contain enough oats to fill you for the morning 
  
•  If you feels a bit bloated afterwards - try using water instead of milk as you maybe lactose intolerant
  
• Do add a variety of fruits/nuts to make it interesting - mine today contains banana, dried, chopped almond with a splash of walnut oil