Bodywise Health & Performance

Don't let your FEARS shape your FUTURE...😔
Don't let your fear of STARTING, or your fear of NOT FITTING IN, or your fear of being TOO BIG, or your fear of being TOO OLD, or any other fear you may have stop you achieving your goals and reaching your potential 😔🤔💪
Please get in touch and let us help you face your fears and guide you to the future you want and deserve 🏋🏻‍♀️🤗💙🧡

Today is Shrove Tuesday or as most people know it....Pancake Day 🥞🥞 So Happy Pancake Day everybody 😁🥞💙🧡
Pancakes take only minutes to prepare and can be a great, healthy way to start your day, especially when made with protein! 😲😁. It is well documented that people who include protein at breakfast have better appetite control throughout the day and finishing your day with protein and good fats, help supply your body with the nutrients it needs to repair and grow while you sleep 💪......a win win for the protein pancake! 🥞😋.💙🧡
So not only are they a great way to start your day, they are also a great way to finish your day 😊… oh they’re also a great, quick, healthy snack for when the kids get home school today....or any day! 😋💙🧡
Here’s a simple recipe for healthy Protein Pancakes without added sugars or refined grains, with a Gluten Free option 🥞😋😀
For Gluten Free, use GF oats
Recipe (makes 4 pancakes)
Ingredients
40g Whey protein powder (your choice of flavour)
100ml Milk (your choice of milk, we use Almond)
1 large free-range egg
50g Organic porridge oats
1 tsp cinnamon
¼ tsp baking powder
1 tsp Coconut oil
100g Greek yogurt
50g Blueberries
Method
1 Add the oats to a blender and blitz until it resembles a fine flour. Add the protein powder, baking powder, egg, milk and cinnamon to the blender too and blitz everything until you have a texture like pancake batter.
2 Heat a frying pan over medium-high heat and add enough oil to lightly grease the pan, approximately 1 tsp. to start (you will add more as needed for more pancakes).
3. Once the oil is hot, pour 1/4 of the pancake mixture into the centre of the pan. Tilt the pan in a circular motion so that the batter coats the surface evenly.
4 . Allow to cook for 1-2 minutes, or until the edges start to harden and a spatula can easily slide underneath the pancake.
Flip over and cook an additional 1-2 minutes, or until the batter is cooked through.
Repeat with remaining pancakes.
For an extra hit of protein, Fibre, Antioxidants, and enjoyment 😃😋, serve with some more 'Gut Healthy' plain Greek yogurt and fresh berries of your choice 🥞🫐🍓😋😋
Macros per pancake
Kcals 145
Protein 14g
CHO 11g
Fat 4g
Fibre 1g

If you want to quit, then go ahead QUIT!...
QUIT making excuses and QUIT waiting for the right time! 🤷‍♂️
There very rarely is a 'right time' you just have to jump, but don't worry we'll be here to catch you and guide you towards where you want to be 🤗🏋🏻‍♀️💙🧡

We’re now 6 weeks into 2026 so how’s the “New Year, New You” thing going? 😃
Still committed to going to the gym every day? 😃
Or is that now only 3 days a week? 😳 ...or is it every now and then? 😬 ...or have you lost all that motivation you had back in that first week of January and don’t go to the gym at all 😔
If so was it because you felt ‘out of place’ in the gym? 😔
Was it because you felt you were the only one there that didn’t know what they were doing? 😔
Was it because there was nobody there to help you, encourage you and support you?
Was it all a bit overwhelming? 😔
Did you feel alone in the crowd there? 😔
Did you not enjoy it? 😔
Well don’t worry, because we can help you get back on track 😃
But hold on...why would it be different at Bodywise to where you were before you might ask? 🤔🤷‍♂️
Well firstly we are Small Group Training experts, so you’ll never be on your own
All our sessions are Trainer led so you don't have work it out for yourself! 😃
We will guide you through 25 mins of exercises and ensure you are safe! 😃
We’ll encourage and support you all the way 😃
There will be others just like you in the session, so you won’t be or feel alone 🧍🏻‍♀️🧍‍♂️👫👭👬😃
All our sessions are carefully planned and therefore very effective! 💪😃
The group "Banter" helps make the session fun and the 25mins will fly by 😂😃
As part of a group, you won't want to let the others down ensuring your own commitment 🧍🏻‍♀️🧍‍♂️👫👭👬😃 😃
You can train with friends as well as make new friends! 🧍🏻‍♀️🧍‍♂️👫👭👬😃 😃
Don’t believe us 🤨 then come and give a try …for FREE! 😃

For more information or to book your FREE trial session, please DM us, call Stuart on 07850099296 or visit our website https://bodywisehealthandperformance.com/ and find out how you can be part of this exciting fun way to exercise, and get fitter, stronger and healthier with a smile on your face 😃😃😃

You can have RESULTS 💪,
or you can have EXCUSES 🙄,
but you can't have both 😳

Did you get up late this morning and missed your morning workout? 😔
Do you not have time to go to the gym during the day or after work? 😔
Don't worry because here's a great little workout you can do anytime and anywhere, at home, the office, hotel room, wherever you find yourself today, and all you need is 20mins and a skipping rope…possibly 😃
The Workout 🥵
Skipping x 60secs
Squats x 10
Press ups x 10 (or as many as you can up to 10)
Repeat x 10
Try and keep the workout continuous for the 10 rounds or use minimal rest when needed 🥵😃
Skipping on its own is a fantastic way to improve / maintain your health and fitness no matter what age, size, or fitness level you are, but combine it with a few squats and press ups and you have a full body HIIT & strength workout 💪
No skipping rope? 😬…no problem, just substitute the skipping for 60secs of running on the spot or high knees 😃
Enjoy and please let us know how you get on 😃

If it didn't work the first time,, it doesn't means you've FAILED...😔
Learn from it and go again... 💪
You only truly FAIL when you GIVE UP! 🧐 💙🧡

Are you feeling unfit, unhealthy, or just not like yourself? 😔
Maybe you’re tired of carrying extra weight, feeling lethargic, low on energy, unmotivated, or even struggling with confidence and low libido 😳

Do even the smallest tasks feel like hard work, both physically and mentally? 😟

Well, imagine if things could be different 😃
Imagine feeling fitter, healthier, and stronger. Having more energy to enjoy life, more confidence to say yes to the things you love, and finally seeing your glass as half full again😃😃

The good news?... You don’t have to do this alone. We’re here to help you.

At Bodywise Health & Performance, we specialise in supporting people just like YOU to achieve your goals , no matter how big or small they feel right now 😃

Our 25-minute small group Personal Training sessions are designed around you, full of guidance, encouragement, and support 😃

No judgement. No comparisons... & No mirrors 😃

Just a welcoming space where you can become the healthier, stronger and more confident version of yourself you've always wanted to be, and that's GUARANTEED!😃

With years of experience in health, fitness, nutrition, and body transformation, with countless success stories along the way, you’ll be in very safe, expert hands every step of the way 🤗

If you’d like to find out more, chat about your personal situation, or book your FREE trial session, just DM us or call Stuart on 07850 099296 today.

It could be the best message you send or the most important call you make. Let’s get you feeling amazing again 💙🧡

Are you feeling unfit, unhealthy, or just not like yourself? 😟
Maybe you’re tired of carrying extra weight, feeling lethargic, low on energy, unmotivated, or even struggling with confidence and low libido 😳

Do even the smallest tasks feel like hard work, both physically and mentally? 😟

Well, just imagine if things could be different 🤔😃
Imagine feeling fitter, healthier, and stronger. Having more energy to enjoy life, more confidence to say yes to the things you love, and finally seeing your glass as half full again 😃

The good news..? You don’t have to do this alone, because we’re here to help YOU 😃

At Bodywise Health & Performance, we specialise in supporting people just like YOU to achieve your goals, no matter how big or small they feel right now 😃

Our 25-minute small group Personal Training sessions are designed around YOU, are full of guidance, encouragement, and support 😃

There's No judgement...No comparisons... & No mirrors 😃

Just a welcoming space where you can become the healthier, stronger, more confident version of yourself you've always wanted...and that's GUARANTEED! 😃

With years of experience in health, fitness, nutrition, and body transformation, with countless success stories along the way, you’ll be in very safe, expert hands every step of the way 🤗

If you’d like to find out more, chat about your personal situation, or book your FREE trial session, just DM us or call Stuart on 07850 099296 today.

It could be the best message you send or the most important call you make. Let’s get you feeling amazing again 💙🧡

Do you suffer from any of these?
• Headaches / Migraines 🙁
• Bloating / Wind 🙁
• Abdominal Cramps 🙁
• Diarrhoea 🙁
• Lethargy / Tiredness 🙁
• Anxiety / Depression 😔
• Weight Gain 🙁
• Joint Pain 🙁
• Skin Issues (itching, eczema, psoriasis, hives…) 🙁

If so, it could simply be you are sensitive to a certain food or type of food that you’re eating, meaning it’s possible that you’re one of the estimated 9 million adults in the UK with a food intolerance 😲

These food sensitivities can be very difficult to pinpoint, with the usual advice from your GP being a ‘trial-and-error elimination diet’ which can take months to identify trigger foods, as your problem could be caused by a food you have just eaten, or eaten earlier in the day, or even one or two days previously 😲

A simple finger prick blood spot test, that tests your sensitivity to 200 different food and drink ingredients and gives you your results within 7 days, could be the best place to start 🩸😃

For more information, or to book your test, or for help and advice for any other Health or Fitness related issues, please DM us, or call Stuart on 07850099296 or visit our website for more contact details https://bodywisehealthandperformance.com