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23/09/2026

Back to classes this week and this mornings Fitness Pilates consisted of 2 minute intervals which switched it up and added a different challenge 💪

This lot smashed it, even our beginners who were given different options worked super hard which meant everyone left feeling strong and ready for the day ahead

22/09/2026

45 MINUTES. TOTAL-BODY TRAINING. 💥

Welcome to TOTAL45 — Hybrid Strength & Conditioning.

A fast-paced 45-minute session combining strength, conditioning and functional training. Think sleds, battle ropes, tyres, kettlebells, bodyweight work and plenty more.

You don’t need to be super-fit to start — work at your level, challenge yourself and get a full-body workout in just 45 minutes.

Ready to give TOTAL45 a go? 💚

Drop us a message for session details / to book your place.

FitnessTraining

19/09/2026

💗 DAY 7 — PROTEIN SMOOTHIE

Approx. 30g protein per serving 💪

We’ve made it to Day 7! 🎉 And we’re finishing the week with possibly the quickest breakfast of them all.

Perfect for those mornings when you’re short on time — blend, pour and go!

🥤 YOU’LL NEED

1 banana — fresh or frozen 🍌
1 scoop protein powder providing around 20g protein
200ml milk
A handful of fresh or frozen berries 🍓🫐
1 tbsp chia seeds (optional)
A few ice cubes (optional)

METHOD

Pop everything into a blender and blitz until smooth and creamy.

If you prefer a thinner smoothie, simply add a splash more milk.

Pour into a glass and enjoy!

💡 TBF TIP: Using frozen banana or berries makes this beautifully thick and creamy without needing to add anything else.

WHERE’S THE PROTEIN?

💪 Protein powder → around 20g
🥛 200ml semi-skimmed milk → around 7g
🌱 1 tbsp chia seeds → around 2g
🍌🍓 Fruit → a little extra

That brings you to approximately 30g protein, depending on the products and quantities you use.

A REMINDER ON PROTEIN POWDER

Protein powder isn’t essential for a healthy diet or a high-protein breakfast — it’s simply a quick and convenient option for this particular recipe.

If you use one, choose a reputable product with a simple ingredient list and check how much protein you’re actually getting per scoop. Whey is one option if you tolerate dairy; there are also plant-based alternatives.

Protein amounts are approximate and will vary between brands and portion sizes.

💗 And that’s our 7 days of high-protein breakfasts complete!

I hope the series has shown that getting more protein into breakfast doesn’t have to be complicated — whether you prefer sweet, savoury, make-ahead or something you can grab on a busy morning.

Which of the 7 breakfasts are you going to try first? 👇

18/09/2026

❤️ DAY 6 — COTTAGE CHEESE PROTEIN TOAST

Approx. 24g protein per serving 💪

Creamy cottage cheese, crunchy toast and fresh berries — a really simple breakfast that proves you don’t need protein powder to start your day with a good helping of protein.

🍞 YOU’LL NEED

1 substantial slice wholegrain or sourdough bread
150g cottage cheese
Fresh berries 🍓🫐
Small drizzle of honey (optional)
Chia, pumpkin or mixed seeds (optional)

METHOD

Toast the bread until golden and crunchy.

Spoon over the cottage cheese, then finish with fresh berries and, if you fancy it, a small drizzle of honey and sprinkle of seeds.

That’s it — ready in minutes!

💡 TBF TIP: Check your cottage cheese label, as protein content varies considerably between brands. Choose one with a higher protein content if you’re aiming to get this breakfast to around 24g protein.

The bread, seeds and berries will contribute a little extra protein too, but the cottage cheese is doing most of the work here.

Protein amounts are approximate and will vary depending on the products and portion sizes you use.

Quick. Healthy. Tasty. ❤️

17/09/2026

💚 DAY 5 — SPINACH & FETA SCRAMBLED EGGS

Approx. 25g protein per serving 💪

Soft scrambled eggs, wilted spinach and salty crumbled feta — a really simple savoury breakfast that takes just minutes to make.

🍳 YOU’LL NEED

3 large eggs
A big handful of fresh spinach
30g feta cheese
Black pepper
Fresh herbs or chilli flakes (optional)

METHOD

Wilt the spinach gently in a non-stick pan, then set aside.

Whisk the eggs and cook over a low heat, stirring gently until they’re soft and just set.

Fold through the spinach, crumble over the feta and finish with black pepper.

💡 TBF TIP: Keep the heat low and don’t overcook your eggs — taking them off the heat while they’re still slightly soft gives you lovely creamy scrambled eggs without needing to add butter or cream.

WHERE’S THE PROTEIN?

🥚 3 large eggs → around 19g
🧀 30g feta → around 4–5g
🌿 Spinach → around 1g

That puts the breakfast at approximately 24–25g protein, depending on the size of your eggs and the feta you use.

Protein amounts are approximate and will vary between products and portion sizes.

Simple. Satisfying. Nutritious. 💚

16/09/2026

🧡 DAY 4 — TURKEY & EGG BREAKFAST MUFFINS

Approx. 28g protein per serving (4 muffins) 💪

Perfect for busy mornings and brilliant for meal prep — make them ahead and you’ve got a quick, savoury high-protein breakfast ready to go.

🥚 YOU’LL NEED

2 large eggs
75g cooked lean turkey, diced
¼ red pepper, finely diced
A little onion, finely chopped
Handful of spinach (optional)
Black pepper and mixed herbs

METHOD

Whisk the eggs, then stir through the turkey, pepper, onion and spinach.

Divide the mixture between 4 lightly greased muffin holes and bake at 180°C fan for around 15–20 minutes, or until completely set and lightly golden.

One serving = 4 mini muffins.

💡 TBF TIP: Make a double batch and you’ve got breakfast sorted for another day. Allow them to cool, refrigerate promptly in a covered container and reheat until piping hot when you’re ready to eat.

The eggs and turkey do the heavy lifting here: 2 large eggs provide roughly 13g protein, while 75g lean cooked turkey can provide around 15g, depending on the product — giving approximately 28g protein per serving.

Protein amounts are approximate and will vary depending on the brands and quantities you use.

Meal prep made easy. 🧡💪

15/09/2026

💜 DAY 3 — PROTEIN CHIA PUDDING

Approx. 28g protein per serving 💪

A simple make-ahead breakfast that takes just a few minutes to prep the night before.

🥣 YOU’LL NEED

25g chia seeds
200ml semi-skimmed milk
Protein powder providing around 15g protein
Fresh berries or your favourite fruit 🍓🫐
A little nut butter (optional)

METHOD

Mix the chia seeds, milk and protein powder together really well. Leave for 5–10 minutes, stir again to break up any clumps, then cover and refrigerate for at least 4 hours or overnight.

In the morning, give it another stir, adding a splash of milk if needed, then top with your fruit and a little nut butter if you fancy it.

💡 TBF TIP: Protein powder is optional, not essential. I’m using it here as a convenient way to increase the protein content. If you use one, choose a reputable product with a simple ingredient list. You could also serve your chia pudding with high-protein Greek yogurt to increase the protein using food instead.

Protein amounts are approximate and will vary depending on the products, quantities and toppings you use.

Small prep. Big benefits. 💜

14/09/2026

💜 DAY 2 — GREEK YOGURT PROTEIN PARFAIT with HOMEMADE GRANOLA

Approx. 30g protein per serving 💪
Creamy, crunchy, fruity and ready in minutes — a really easy high-protein breakfast for busy mornings.

🥣 YOU’LL NEED
250g high-protein Greek yogurt — aim for one providing around 10g protein per 100g
30g homemade granola
A handful of mixed berries 🍓
1 tsp chia seeds (optional)
Small drizzle of honey (optional)

METHOD
Layer the Greek yogurt with the berries and homemade granola in a glass or bowl.
Finish with a few extra berries and, if you fancy it, chia seeds or a little drizzle of honey.

That’s it! No cooking, no fuss. 🙌

💡 TBF TIP: Greek yogurts vary hugely in protein content. Check the label — using 250g of yogurt containing around 10g protein per 100g, plus approximately 30g of homemade granola, will bring this breakfast to roughly 30g of protein.
Protein amounts are approximate and will vary depending on the brands and quantities you use.

Layer goodness. Fuel a stronger you💜

🥣 QUICK HOMEMADE GRANOLA
150g rolled oats
30g mixed nuts, roughly chopped
20g pumpkin or sunflower seeds
1 tbsp chia or ground flaxseed
1 tsp cinnamon
1 tbsp honey or maple syrup
1 tbsp olive oil or melted coconut oil
Pinch of salt

Mix everything together, spread onto a lined baking tray and bake at 170°C fan for 12–15 minutes, stirring halfway through.
Leave to cool completely — this is when it gets lovely and crunchy.
Store in an airtight container and use around 30g on your parfait.

💡 TBF TIP: Make a batch at the weekend and you’ve got a quick, homemade topping ready for breakfasts throughout the week.

Address

Caterham

Opening Hours

	7:30am - 8:30am
	11am - 12pm

Telephone

07734701061

Website

http://totalbodyfitness4u.co.uk/

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