Wednesday, 4 June 2014

Coconut cod parcels

                            Coconut Cod Parcels

A great easy mid week supper, that's full of all the good stuff!


2 x cod fillets/loins
pinch chilli flakes
zest half lime
4 tbsp coconut milk
handful chopped coriander

Mix chilli, lime zest, coconut milk and coriander in to a bowl.  Remove skin from cod and place each fillet in the middle of  a  large rectangle of foil.  Spoon the sauce over the top, gather the ends of foil together to make a loose parcel and cook on a baking sheet for about 20 minutes until fish flakes easily.  Serve with roasted or steamed vegetables.

Thursday, 17 April 2014

Easter bunny Workout.


A simple, equipment free workout combining the best functional exercises into a butt shaping, fat burning session.  What are you waiting for?  Hop to it and don't forget to let me know how you get on!
Warm up - with some brisk marching/light jogging for a good 5 minutes and cool down and stretch at the end.
Time yourself for 1 minute on each exercise and record your number of repetitions.  Your aim is to beat your score at the  next workout. Work through the circuit 2 or 3 times.  Make sure to complete each exercise with good form and modify as required for your ability.  Have fun :-)

Single leg hops  (30 seconds each leg)

Walking Lunges  - Alternating legs

Lateral steps/jumps

Reverse woodchop  (30 seconds each side )

Squat jumps

Tuesday, 11 February 2014

Fish n Chips

A light alternative to an old favourite, this makes for a real healthy dinner.


12 oz sweet potatoes, cut into wedges
1 tsp smoked paprika
1tbsp olive/coconut oil
Black pepper

4 cod/haddock/white fish fillets
 zest half a lemon
few sprigs thyme leaves chopped
few sprigs parsley leaves chopped 
2 slices wholemeal bread made into breadcrumbs
1 tsp olive oil


Mix oil, paprika, pepper and sweet potato wedges. Place on a baking tray and pop in the oven to start cooking .

Mix herbs, lemon zest, oil and breadcrumbs and press on top of fish fillets. Cook alongside potato wedges for approx 15 minutes until fish flakes easily.  Serve with a some steamed green vegetables for a speedy, nutritious fish supper without the batter but with a great taste.

Thursday, 23 January 2014

Exercise Classes

Shape up, Lose Weight, Have Fun, Feel Great!

Exercise doesn’t have to be boring and you don’t have to go it alone! Trying to lose a few pounds can seem like an uphill struggle but when you join a class of likeminded ladies your chances of success are greatly improved. Let me motivate you at any of the classes below.
Mums 'n' buggies
Meet at
Tarka Tennis Centre, Barnstaple
Shapeshifter HIITKingsacre School Hall
9.30 – 10.30am
Shapeshifter CircuitsSt Brannock’sRooms
6.30 – 7.15pm
Shapeshifter HIITKingsacre School Hall
Shapeshifter outdoorsMeet at
Braunton Parish Hall

Mum's n Buggies
Fun, safe and functional fitness with a post-natal qualified instructor. No childcare needed, baby sleeps or enjoys the ride!
Shape Shifter H.I.I.T 
Fitness & strength training workout designed to burn maximum amount of fat in minimum amount of time. No complicated choreography, just simple effective exercises with rest and recovery periods.
Shape Shifter Circuits
Total body workout using a variety of equipment and exercises to blast stubborn body fat. Shape up, slim down to look fit and toned.
Shape Shifter Outdoors. 
Hop, skip, run and jump your way to fitness and fat loss with a fun mix of exercises and drills performed in the great outdoors.
Unlimited classes 6 week membership £45.00
Block 6 sessions £24.00

Pay As You Go £4.50/£5.00

Spicy Green Chicken Curry


1 onion, finely chopped                                                                      600g    diced chicken           4 cloves garlic, chopped                                                                    14fl oz chicken stock              Piece of root ginger, chopped                                                          1 sliced yellow pepper
2 deseeded green chillies                                                                  1 sliced yellow pepper
Large handful of chopped coriander
Fresh/dried mint (approx 2 tbsp dried, more if fresh)
2 tbsp  mild/medium curry powder
7oz coconut milk                                                                          

Soften onion in a large pan or wok.  Meanwhile process all the ingredients in the first column in a blender until fairly smooth.
Add chicken to pan and stir fry for approx 5 minutes before adding the sliced vegetables and cook for another 5 minutes.  Then stir in the stock and coconut mixture, bring to the boil and then reduce the heat, cover and allow to simmer for approx 20 minutes.
You can use any vegetables that you have to hand, baby sweetcorn works well!

Saturday, 11 January 2014

  Lentil and Black Bean Soup

A great vegetarian soup which is really filling and full of fibre rich carbs and protein and so perfect for keeping those blood sugar levels steady.  I really love this, it's so easy to make and feels really comforting after a workout in the cold!

1 large onion
2 crushed garlic cloves                           
1/2 teaspoon chilli powder
1/2 teaspoon cumin
1 teaspoon smoked paprika
1 tablespoon tomato puree
4oz red lentils
2oz dried black turtle beans (need soaking overnight)

Cook turtle beans according to directions on packet. Saute onion, garlic and spices and then add 500ml of vegetable stock with tomato puree.  Bring to the boil and add red lentils and cook for approx 30 minutes. Roughly mash the cooked and rinsed turtle beans and add to the soup with pepper  and juice of a lime.  Simmer for approx 5 minutes and serve garnished with coriander.