We have two versions of every dessert, both delicious:
1. A "traditional" version with ingredients like butter, flour, eggs, milk.
2. A “healthified” version made with less processed ingredients.
You can download the PDF below
Share it with your friends and family or keep it all to yourself. We won’t judge :-)
Happy Holidays!

Our nutrition coaching is NOT all about eating “good” foods and avoiding “bad” foods.
(I don’t even like those labels.)
So I encourage you to:
Enjoy some sort of cookie, cake, or cocktail this holiday season too.
Even more:
Sing Christmas songs, make friends, share love, play, and bask in holiday cheer.

Enjoy some indulgences or some other thing you enjoy but think is “off limits” this holiday season.
Just do it consciously. Mindfully. Joyfully. And — as we teach in our coaching — slowly.
Instead of scarfing it down furtively and waiting for the guilt, savour it.
​Taste the layers of flavour and try to extract every last one of them.
Stay present and checked in. Choose with purpose. Then move on.
Because, with the right approach:
You can enjoy food, connect with others, and be healthy and fit. 
All at the same time.
Along with:

• choosing with purpose;
• slowing down and taking a moment to really savor and enjoy;
• looking for moments of true joy rather than getting distracted by guilt, anxiety, or regret.

​Enjoy the baking!

If you want to know more about our weight loss and body composition programmes for 2018 send us a message here, call or email us 👍🏼

Have you ever done calf raises and noticed awkward movement? Have you been running and felt uncomfortable?
Poor ankle movement or mobility could be to blame and its something we look out for during your personal training. We want to share a super quick exercise you can do to help correct it.

I've recently been cajoled into running again, having vowed to myself the only thing that would get me doing it after leaving the military would be a successful London Marathon entry!

Well, the marathon hasn't called yet, but I have been nudged into miles by the Total Rebuild gang, and have to admit I still enjoy it.
​It has already taken its toll on my glass knees and ankles though, so I asked Jamie MacDonald to share this tip on improving your calf raise, to help ensure you're moving correctly at arguably the most important point for runners. Read more to find out how.

I remember getting taught the Turkish Get Up Technique several years ago and realising how it took so much out of you once you'd learnt to do it right.
The great thing is that anyone can benefit from performing the Turkish Get Up if you have the mobility to do so.
If you want to really FEEL what your body is capable of, a Turkish Get Up (TGU) is my favourite exercise to perform.

​By the end of this post, you will have a great insight to Turkish Get Up Technique, and how and why to do them.

You train because you want to feel and look better, or see a physiological improvement for an activity. You need to stay healthy and injury free to do this well.
Total Rebuild screens the movement of all of its clients to make sure we are actually helping you and giving you the training you need to improve, the only class/coaching facility in Plymouth to do this.

The following outlines the basics of the Functional Movement Screen, along with some of the compelling benefits it offers.

I've had countless instances of convenience shopping and grabbing the cleverly placed "offers" whilst passing by a store.
Being caught out on travels and hitting up a fast food store in a roadside services.
​Rushing between appointments or the kids clubs and making the family's meal choice based on whats the quickest and most available to put together.
We all fall foul of it sometimes. One of the most frequent queries from clients is how to improve in this situation.

It can be easy to think you struggle with eating healthily, but most of us have been taught what healthy eating looks like, life just sometimes gets in the way.

So I'm going to pass on my opinion on The number 1 problem with healthy eating, and how to fix it. The most frequent problem I see so many people having with nutrition, and one of the primary methods we use to overcome it on our programs at Total Rebuild. ​

You can't get away from media hype about nutrition. Everyday there is a news report, facebook post or instagram celebrity offering an opinion on food, a type of diet or latest healthy product.

Such a constant stream can make it difficult for readers to distinguish reliable information, and lead to confusion over what you should and shouldn't base your eating choices on.

We are teaming up with Registered Dietitian Louise Wilkinson to cut through the confusion and offer professional advice at all levels.

My first contact with kettlebells was seeing soviet military troops training with them, all in neat rows, all perfectly in time with instructions being shouted to the hundreds of them over a tannoy. A few years later I got the opportunity to become an instructor and have loved teaching people how to get a killer workout with them ever since.
This is why I want to give you some of the key benefits of training with kettlebells and why we love them so much at Total Rebuild. 

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