Category Archives: fat burn


Macaroni Pie – 45 mins from first chop to eating.

Balanced nutrients that you can alter.

No Rubbish.

Easy to make.

Cook up some meat and veg in a pan. I’ve used Turkey mince, Kale, spring greens, onions, garlic, mushrooms.

Crack a whole bunch of eggs in a bowl and whisk them up. I used about 8 I think but I didn’t have milk to thin it out. Plus I love eggs.

Cook up some pasta. I’ve used macaroni but you can use any you like.

Mix all the ingredients together. I did it by putting in the meat mixture, adding and mixing in the pasta then pouring over and flattening down the egg mixture.

I’ve then grated courgette on top.

Then added grated cheese for my other half to enjoy.

I then baked it for about 30 mins on a moderate heat (gas mark 7) or until the centre of the mixture feels firm to the touch.

Serve with salad or eat just on its on.

Great to keep as a snack also

You could put these in casings to make handy snacks on the go!

Keep Lifting!

SG Fitness




Reduce your calorie intake by up to 600 calories a day!

We have all seen how amazing CrossFit is for beasting you, or how quickly you can loose weight on the silly no-eating diets like the Cambridge or the Juice diet (and incase that wasn’t clear I am NOT a fan of these).

But what can you do in your day to day life to help you to lose weight without much change to your life?

Tip 1: Stand in stead of sitting, stairs instead of lift.

This is especially useful for all the office workers out there who are sitting at their desks all day and have lifts up and down the stairs.  Studies have shown that throughout your day if you choose the more active mode i.e. walking up stairs, parking at the far end of the car park and walking, standing when on the phone instead of sitting, you can burn approximately 300 extra calories a day.

That’s quite a lot when you consider these changes are really quite minor and wouldn’t take a lot of effort.

Tip 2: Avoid the ‘extra portion’

More studies have shown that having the ‘extra bit’ of potato, or gravy, sauce or portion of meat to 2 or 3 of your meals a day can add up to 300 calories also.

When creating the portion of your food try to stick to it.  You may not feel ‘stuffed’ after eating it but ensuring your meal is high in protein (meat, eggs, fish, nuts, tofu, soya) and good fats (olive oil, fish oils, seeds, nuts) will slow down the digestion process so keep you fuller for longer.

600 Calories removed from your day by simply walking a little more and focusing on NOT eat over and above what you really need.

So what? 600 calories is nothing.  Oh yes it is, burning 1000 calories can remove 1lb of body fat.

That means if you managed to burn those 600 calories a day for a week you could potentially burn up to 4lbs of fat from your body.

How do you like dem apples?

Bonus Tip: Get to Stepping

The Health and Fitness industry have shown that walking an average 10,000 steps a day will help in keeping active and can burn between 200-300 calories a day.

Easy ways of adding steps:

  • a 30 minutes dog walk = 3500 steps
  • a 60 minute dog walk = 7000 steps
  • walking 15 minutes to work = 1750 steps (and walking 15 minutes back again will double that!)
  • walking 20 minutes to school = 2000 steps (walking back, double it!)

as you can see if you walked the dog for 20 minutes in the morning, you parked 15 mins from work and walked in then walked the dog for 30 mins in the evening that will give you 9000 steps!

The other 1000 will come naturally by walking around your house, too and from your car at home, washing and dressing etc.

To measure these steps the best way is to buy a Pedometer which vary in price but I have found them for as little as £1.99.

Or you can get free apps on your phone, or buy for up to £1.49.  These are preferable as they will record all your steps and give you weekly averages, calorific consumption and duration of walks.

These are simple tips to helping you get a more active life.  By just changing these, you may be amazed at the difference in your health.

But don’t expect changes immediately.

For more information contact us at

Keep Lifting!

SG Fitness