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 :-)
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.
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.
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 we got your attention? Thought so ☺
Hi, I’m Lou Wilkinson (registered dietitian) and Total Rebuild have asked me to write a blog post for you lovely people about some of the main nutritional concerns people have.
When people find out that I am a dietitian, they usually ask something along the lines of ‘how can I lose weight, or what is the secret to weight loss?’
The truth is that there really is not a secret formula or product to help shift those pounds (sorry!). There are a few basic concepts that will deliver results if you get to grips with them and incorporate into your lifestyle.
Let’s have a look a few of these in this blog post.
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.
Most days, you put your body posture through the wringer without even thinking about it.
We sit in cars during our morning commute, followed by more sitting at work, and potentially more hours staring into smartphones or the TV. This can cause us to form a “hunched back” position, making us look more like a bell ringer than a bell lifter.
Ready to restore that upright posture?
If you have been in a gym or worked with a trainer, you have most likely seen or used the roll mat shaped tube known as a foam roller.
When done properly, the benefits of foam rolling to you are numerous. It can help prevent injuries, aid in recovery, reduces pain and muscle tightness, and even strengthen your core. I want to share with you the most commonly useful rolls you can do . . .
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.
You want to get fit. You've joined a gym, started some classes or are maybe even taking personal training. Sometimes though, your schedule is too manic for you to get away, or you are not doing enough between your PT sessions.
What can you do? Can you really get a great workout around the house?
I've had many times whilst being away in the military or working abroad without access to a gym where I've had to create my own activity outside of the equipment I would usually have in a gym. I'd like to share with you 3 things you can do to stay consistent . . .
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.