ChefGeoff Fitness

FRENCH TOAST 🍞🤤 Have you tried this french toast recipe yet? If there’s a breakfast recipe you should try from this page it might have to be this one 🙌🏼 Thank me later 🤌🏼 Recipe below:

Recipe:
- Two slices of bread
- 2 eggs
- 100ml milk (I used almond)
- Tsp cinnamon
- Pinch of salt
- Vanilla essence
- Fruit

Method:
- Just mix all of the above (bar the bread) in a bowl bit by bit starting with the eggs then milk and the rest.
- The soak your bread in the mixture and then I fried it in butter. You could choose a lower cal option ha.
- Then top it with what you like. Today it was honey, strawberries, blueberries and a litttlllleeeee icing sugar for me.

Did I mention you can have tasty meals like this and still get fitness results 🤔 Apply via the link in my bio for online coaching and I’ll show you how 💪🏼

Have a great weekend whatever you’re doing and let me know if you give this a go 🙏🏼

TERIYAKI CHICKEN 🤤 Just went through this recipe on my stories so go take a look if this sounds like a bit of you.

Recipe below:

Ingredients:.
- 2 tbsp sesame oil.
- 3/4 chicken thighs (cut into chunks, can use a couple breasts instead).
- 2 garlic cloves.
- 1 thumb size piece of ginger (grated).
- 60g honey.
- 40-50ml soy sauce.
- Rice (to serve).
- Greens (to serve).

Method:.
- Heat the oil in a non stick pan over a medium heat. Add the chicken and fry for 6-8 mins or until golden.
- Add the garlic and ginger and fry for 2 further mins.
- Stir in the honey, soy sauce and 75ml of water. Bring to the boil and cook for 2-5 mins over a medium heat until the chicken is sticky and covered in the sauce.
- Then sprinkle over the sesame seeds and serve with the rice and greens.

This serves 2 OR you and meal prep tomorrow.

Not the best pic I’ve ever taken but DAMN did this taste good 🤤 Give it a go and let me know what you think 🙌🏼

Fitness is a journey. You have to ride the wave and learn along the way 🤓

On the left, that’s me around 10 years ago just before my serious fitness journey.

In the middle, potentially at my leanest and tbh an attainable but unsustainable weight for me and the lifestyle I want to live.

I’m not the most genetically gifted, I know some people could stay in the middle (or better) year round and their diet wouldn’t be amazing, that’s fine, I know my battles and I’ve learnt to accept them. It takes a lot of effort for me to get there 💪🏼

On the right. That’s me now, where I hover 80% of the time.

Don’t get me wrong I can notch it up and do like to get towards the middle picture from time to time (holidays mainly) however I would say I sit more towards the right most of the year 🙌🏼

I do enjoy the process of getting towards the middle picture, it’s a challenge for me but once I get there, for my lifestyle I find it hard to maintain for months on end. So why would I do it?

Well that’s because the climb is more enjoyable than the summit 🙌🏼

It took me a long time to learn about myself and to realise that I like to have that balanced lifestyle, as cliche as it is. Life’s for living after all.

Having said this I do know that I don’t want to go back to the first picture. It wasn’t ideal for me and adopting a healthier lifestyle is something I enjoy.

I started with a fat loss programme and from there, the journey grew with MANY twists and turns and here I am today, finally achieved the cliche that is balance.

Also you never stop learning, that’s the beauty of it. You can come learn from my fat loss programme CG8 if ya like 👀

Your journey will be different but if there is something you can take from this, it would be to enjoy the ride and try and find your sustainable.

P.S. I couldn’t find a topless picture of the guy on the left, there’s not a chance he’d take one. That’s growth in itself I’d say.

JOIN MY WAITING LIST 😀💪🏼

CG8 is starting again on August 23rd and if you don’t know, WHERE HAVE YOU BEEN. It’s only the best 8 week transformation programme in the whole world (not official)

I’m putting up a waiting list now to gage interest (enrolment opens Sunday). First come first served unfortunately. You can sign up via the link in my bio.

What’s included?:

🏋🏼‍♂️ Training programme tailored to you
🍏 Nutrition programme with macros and calories tailored to you
🍳 Recipe Book
👩🏼‍🤝‍👨🏻 Community support via Facebook groups and WhatsApp groups
📱 Your very own app to log your lifts and nutrition
🏋🏼‍♂️ Video demonstrations of all exercises
🙌🏼 Weekly challenges
🤓 Access to my online coaching fitness tutorials including squats, deadlifts, hip thrusts etc.

START DATE: 23 August
END DATE: 17 October
COST: £80 (£10 a week)

This programme is completely personalised to you and your goals. You fill out a consultation form and I do the rest. All that’s left for you to do is gain results.

Any other questions don’t hesitate to ask or check out my website via the link in my bio 🌎

Come join the CG8 team. You won’t regret it 💪🏼

French toast 🍞🍯 Say it’s Sunday morning without saying it’s Sunday morning 🤤

If you don’t mind me I’m gonna be thinking about how much I want this meal again all day whilst watching the Olympics 🙌🏼 Recipe below:.

Recipe:
- Two slices of bread
- 2 eggs
- 100ml milk (I used almond)
- Tsp cinnamon
- Pinch of salt
- Vanilla essence
- Fruit

Method:
- Just mix all of the above (bar the bread) in a bowl bit by bit starting with the eggs then milk and the rest.
- The soak your bread in the mixture and then I fried it in butter. You could choose a lower cal option ha.
- Then top it with what you like. Today it was honey, strawberries, blueberries and a litttlllleeeee icing sugar for me.

Did I mention you can have tasty meals like this and still get fitness results 🤔 Apply via the link in my bio for online coaching and I’ll show you how 💪🏼

Have a great weekend whatever you’re doing and let me know if you give this a go 🙏🏼

BISCOFF ICED LATTE 🤤 I saw this doing the rounds on socials so thought I’d give it a go. Head to my stories to see how it was done or I’ll pop it below if you fancy it 👇🏼

Recipe:
- 100-150ml coffee
- 100/150ml milk (I used oat)
- ice
- 1 heaped tsp Biscoff spread (could use a tbsp but I was watching cals ha)
- squirty cream and Biscoff biscuits as optional.

Method:
- Fill up half your cup with ice, or two thirds, whatever ya fancy and then fill half with milk or how much milk you desire.
- Then quickly make your coffee and then add your Biscoff spread to the coffee and stir for 2 mins.
- Once this is done add your Biscoffy coffee mixture to the cup with milk and then stir.
- If you’re a good time then add squirty cream and a biscuit 🙌🏼

I hope you give this a go so you can have an or**sm in the mouth just like I did. If you do, give me a tag in your stories. I’d love to see 😀🙌🏼

Paella’s surely the perfect summer dish? 🥘☀️ Recipe below 👇🏼

Recipe:
-100g chorizo sliced
-1 large onion
-2 tbsp paprika
-2 chicken breasts/ thighs (whichever you prefer)
-200g prawns
-200g paella rice
-750ml - 1 litre hot chicken stock
-2 peppers
-Handful of peas

Method:

1️⃣ Heat a large pan over a medium heat and dry fry the chorizo (sliced) until it's golden and all the oils are released.
2️⃣ Remove from the pan and then set aside.
3️⃣ Add the onion into the pan and cook for 5 minutes and then add the paprika and cook for a further two minutes.
4️⃣ Add the chicken to this pan of onions and then cook until cooked through and then set aside
5️⃣ Heat a k**b of butter/coconut oil in the pan and then stir in the rice, then add your chicken stock gradually, stir well and cook for 10-20 mins on a low to medium heat. Make sure your rice is nearly ready here. If not, keep going.
6️⃣ Return the chicken, chorizo and onion to the pan and add the prawns with the red pepper and peas. Season and cook for a further 3-5 minutes until the rice is tender.

Serves 4

Macros: Calories per portion: 520 Protein 45 carbs 61 Fats 11

Enjoy 🙌🏼

CHILLI NACHOS 🇲🇽🌶 First time cooking in my new house and I loved every minute of it 🙌🏼 So nice cooking in my own environment and if you fancy giving this a go then the recipe and method is below:

Recipe:
- 250g Lean beef mince
- 400g chopped tomatoes
- 200g Red kidney beans
- Half a large onion (chopped finely)
- 3 mushrooms (chopped)
- 2 cloves of garlic
- 1 tsp Paprika
- 1 tsp cumin
- 1 tsp mild chilli powder
- Coriander
- Salt and pepper
- Cheddar
- Nachos
- Avocado & lemon for guac.

Method:

- First of all chop your onion and fry this in a pan with olive oil
- Then once these have softened add your mushrooms and then your 2 garlic cloves crushed.
- After this add your mince and then season with salt and pepper
- Once your mince has browned add your chopped tomatoes and then your spices, paprika, cumin and chilli powder.
- Once you’ve done this add your kidney beans and then season again with salt and pepper and bring to a simmer.
- Then whilst this is simmering get your avocado into a bowl with a juice of half a lemon and salt and pepper and mash it up to make your guac.
- Then the fun bit, add your nachos to a baking tray, then a layer of grated cheese and then your chilli, then more cheese cos life’s too short.
- Pop this in the oven for 5 mins so the cheese can melt and then top with your guac.

ENJOY 🙌🏼

Have you tried these Homemade Smoky beans on toast yet?👨🏻‍🍳 I like me some beans on toast so finally had a go at making my own and I’ll now be opening up my own factory to rival Heinz 👍🏼 Give this a go and let me know what you think:

Recipe:
- 175g Cannelini beans
- 200g Chopped tomatoes
- 1 1/2 tbsp worcesteshire sauce
- 1 tbsp honey
- Oregano
- 1 tbsp smoked paprika
- Salt & Pepper

Method:
- First of all add your chopped tomatoes to a saucepan followed by your Worcestershire sauce, honey, paprika, oregano and then season with salt and pepper. Keep mixing as you go.
- Once all this is added, wash and drain your beans and then add these in. Keep mixing.
- Serve with whatever you like but I’ve just gone for toast here but if you wanted to add some protein I’d go for some eggs, bacon or sausages.

You can change the amount of Cannelini beans to fit your calories 🙌🏼

One of many different breakfast options that can be included on my online coaching plans 🙌🏼

5 tips I tell my clients when it comes to breakfast 🍳🥑

1️⃣ Get a hit of protein in whatever meal it is. This way it will keep you fuller for longer as it takes longer to break down and also it’s easier to get your daily total of protein in this way. If there isn’t a bit in your breakfast it may be difficult to get 150g (if this is your goal) throughout the day otherwise

2️⃣ It doesn’t matter if you don’t eat it. It won’t be the end of the world, just try and hit your calories daily otherwise. Point 1 comes into play however here if you don’t have it. Pick your battles and that.

3️⃣ Whether you eat before or after training is personal to you. If you’re a morning trainer and you want to eat after then go for it, if you want to eat before then that’s up to you. Again, daily calories and all that. If your goal is muscle gain then eat both maybe ha.

4️⃣ It is the first thing you put in your body that day (for most of you 👀) so try and make sure it’s as nutritious as you can get it. A micronutrient wouldn’t hurt you. It’s not the end of the world if this doesn’t happen because there is the rest of the day but it sets you up for the day if you do. You are what you eat after all. Yes I am a lotus biscuit.

5️⃣ Lastly, if it’s breakfast on the go, think point number 1. Grab something that will be based around protein and just roll with it. protein yoghurts can be a life saver. It’s fine to grab on the go, it doesn’t have to be a fancy Instagram style meal, just get macros that work for you.

The above is protein oats. Chocolate is optional haha.

Don’t put too much pressure on breakfast. If you worried less about breakfast and more about what went in your mouth after 8pm then it really wouldn’t matter.

Hope this helped 😀 Have a great rest of your bank holiday weekend 🙌🏼

Sea Bass with Lemon tagliatelle 🍋 Probably one of the quickest dinners I’ve ever made. Give it a save and a try 🤤

Recipe:
- 75g tagliatelle
- 1 lemon (juice and zest)
- 20g Parmesan
- 100ml Coconut milk
- Olive oil
- Sea Bass fillet
- 2 cloves of garlic
- Parsley
- Salt & Pepper

Method:
- Cook your tagliatelle according to packet instructions, normally 9-11 minutes.
- Whilst this is going on heat up a pan with a drizzle of olive oil, obviously if you’re watching cals, just watch the amount you put in.
- When this is heated add your grated garlic cloves in.
- Once that’s heated take the pan off the heat and then add your juice of 1 lemon (just give it a couple of squeezes) and then add a zest of half of the lemon in also.
- Add it back to the pan and repeat the process with the coconut milk & Parmesan. Season with salt and pepper here.
- After all this the pasta should be cooked so drain this and add this to the pan of lemon juice and cook for another 4-5 mins.
- Add your seabass to a pan and cook this for 6 mins and once both are complete add this to the pasta and sprinkle with some more pepper and fancy chopped parsley for the gram.

Enjoy 😀 Definitely going to be adding this to online coaching plans 🙌🏼 Tag me if you make this

Have you tried this sausage & mushroom hash yet?👨🏻‍🍳 Try this quick and easy breakfast idea if you like tasty breakfasts and if you don’t like tasty breakfasts, you’re weird 👍🏼 Recipe below 🙌🏼

Recipe:.
- 2/3 Chicken italia sausages.
- 150-200G new potatoes.
- couple of mushrooms (chopped).
- 1/2 red pepper.
- 3/4 tomatoes (cut in half).
- Garlic.
- Paprika.
- Spinach.
- Egg.
- Tomato puree.
- Couple of tablespoons of water.
- Salt & Pepper.

Method:.
- First of all boil your new potatoes for 15-20 mins.
- Then once this is done, chop them in half or quarters depending on how big and set aside.
- After this spray your pan with fry light and add your chopped up sausages for a couple minutes, then add your potatoes, peppers and mushrooms here until your potatoes start to brown and your sausages are starting to cook through.
- Here add your tomatoes, smoked paprika and garlic and stir until the spices cover the hash.
- Next add spinach, tomato puree and 3 tbsp of water and turn the heat in your pan to low. Now just stir through until all cooked for a minute or two.
- Then in a separate pan whilst this finishes to cook, fry your egg and then when this is cooked just add your egg to your hash dish and season with salt and pepper.

This is just one of many breakfast dishes that can be involved in my CG8 online programme. Give this a go and let me know what ya think 👨🏻‍🍳 .