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MEDICINE BALL WORKOUT

Using just 1 medicine ball try this killer AB circuit!

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5 ROUNDS

1 Minute rest between rounds

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TOE TOUCH x 20

Great for targeting those upper abs.

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  • Lie on your back and being careful of your lower back, lift your legs until they’re perpendicular to the mat. 
  • Hold the medicine ball in both hands and extend your arms, so it is directly above your chest. Keeping your legs as still as possible, lift your chest and shoulders off of the floor and reach the medicine ball towards your toes. 
  • Carefully roll back to the starting position

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MOUNTAIN CLIMBERS x 50

Great way to build your core strength. 
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  • Start in a high plank position, put the medicine ball underneath both of your hands. 
  • Engage your core and then begin to bring one knee in towards your chest, then follow this with the opposite knee. 
  • Once you’ve got the hang of it, you want to slowly begin to increase the pace while keeping your core engaged, your hips level and your spine neutral.  

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MEDICINE BALL TWISTS x 20

Perfect all-rounder ab exercise.

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  • Begin in a seated position with your knees bent and your feet flat on the floor. 
  • Grab your medicine ball and hold it a few inches away from your chest. 
  • Next up, slightly lean back ensuring you keep a neutral spine, and lift your feet a few inches off of the floor. 
  • Keeping your body centred, twist the ball to your left hip bone and then to your right.

Ensure that your core remains engaged throughout. 

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WOOD CHOPPERS x 20

Great for strengthening you obliques.

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  • Stand upright with your feet hip-width apart, a neutral spine and soft knees. 
  • Begin by bringing the medicine ball up to the right side of your body, fully extending your arms at the top without locking out. 
  • Bring the ball down and across to the left side of your body, bending your knees slightly rotating your torso. 
  • You want to finish the movement with the ball at about the height of your left knee. 

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REVERSE PLANK x 1 MIN

Great way to advance your core workout. 

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  • Get yourself into a high plank position with the medicine ball near your feet. 
  • Carefully place one foot on top of the ball, ensure your core is stabilised and then place the other foot next to it ensuring that they are balanced. 
  • Remain as stable as possible and keep your core engaged. 

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Make sure to refuel with plenty of water and a getbuzzing bar!

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CHERRY MAY OFFER

*While stocks last
Limited time only 
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Grab 40% off our Cherry Protein Bars!

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Cherries are a good source of fibre, vitamins and minerals, including potassium, calcium, vitamin A and folic acid. They are also well known for their antioxidant properties. A portion of 14 cherries counts as one of your five a day.

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Dark Chocolate and Date Brownie

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Ingredients 

1/2 Cup Coconut Flour

200g Dark Chocolate Chunks

4 Eggs

1 tsb Gluten Free Baking Powder

10-12 Dates, pitted and diced 

1/2 Cup date syrup or Honey

1/4 Cup Cocoa Powder

1/2 Cup Coconut Oil

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Directions

Pre heat oven to 180oC and line a 9 inch cake tin, or loaf tin.

Add all dry ingredients to a bowl followed by eggs, date syrup, melted coconut oil, dates and dark chocolate, mix together.

Add to your cake tin and bake for 20-25 mins. 

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Easter Magic Bars

Chocolate Chunk Protein Banana Bread


RECIPE (makes 8 large slices)

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Ingredients

  • 2 large ripe bananas, mashed with a fork (approx. 250g)
  • 70g spelt flour
  • 50g ground almonds
  • 30g vanilla/chocolate protein powder
  • 1 egg
  • 30ml coconut oil, melted
  • 30g honey
  • 30g walnuts, optional
  • 30g dark chocolate, broken into chunks 
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp vanilla extract

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Method

1) Preheat oven to 180 degrees and line a loaf tin with baking paper

2) In a large mixing bowl, mix together all the dry ingredients

3) Then add all the wet ingredients and beat with a wooden spoon until well-combined

4) Stir through the dark chocolate and chopped walnuts (saving a bit for the toppings)

5) Pour mixture into the prepared loaf tin and sprinkle with the leftover chocolate and walnuts

6) Bake in oven for 50 minutes - 1 hour (or until the skewer comes out clean)

7) Leave to cool for 15 minutes and then slice carefully... and eat!

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Chocolate, Date and Seed Pinwheels

Chocolate, Date and Seed Pinwheels (Makes 6)

Recipe by: Tiff Afflick

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Ingredients: 

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  • 3 Date and Seed GetBuzzing bars
  • 50ml hot water + 3 tbsp for the cocoa filling
  • 2 tablespoons cacao/cocoa powder
  • 1tbsp honey
  • 3tbsp milk (dairy or plant-based)

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Method:

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  1. To make the chocolate topping, mix the cacao powder, honey and milk together to make a smooth, thick paste
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Flatten the mixture onto greaseproof paper, then shape into a small square around 20cm x 20cm
  5. Spread the cocoa mixture onto the square, leaving a 1cm gap on one edge to allow for the filling to spread out
  6. Lift the baking paper at one end and carefully roll to form a cylinder out of the bar/cacao mixture (like a swiss roll)
  7. Allow the roll to chill for at least 1 hour, then divide into 6 portions
  8. Keep in an airtight container in the fridge to enjoy for up to 5 days

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Coconut Loaf Cake

Coconut Loaf Cake

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Ingredients

100g Butter 

100g Soft Brown Sugar

150g Self Raising flour 

50g Desicated Coconut 

1 tsp Baking Powder

2 Eggs

1 tsp Vanilla Essence

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Topping

100g Natural Yogurt

1 tsp Honey

Desicated Coconut 

Vanilla Essence

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Method 

1. Pre heat oven to 160oC and line a loaf tin.

2. Add all cake ingredients to a large bowl and mix well. Once well combined add to lined loaf tin and cook for 25 minutes or until slightly brown or a knife comes out clean. 

3. While the loaf is baking mix together the topping ingredients and place in the fridge until the loaf is out and has cooled. 

4. Once the loaf has cooled add the topping. If placed on while the loaf is hot the topping will slide off.

5. Slice and enjoy!

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WOWBUTTER CHOCOLATE PANCAKES

Wowbutter Chocolate Pancakes (Makes 6-8)

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Recipe by Tiff Afflick

@thecookingyam

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Ingredients:

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  • 1 large ripe banana
  • 1 egg
  • 1 heaped tbsp cocoa powder
  • 1 tsp baking powder
  • 1/2 cup milk
  • 1 cup oats
  • 1 Wowbutter GetBuzzing bar

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Method:

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  1. Blend the banana, oats, egg, cocoa powder, milk and baking powder together until smooth
  2. Heat a frying pan with a little drizzle of oil
  3. Crumble the Wowbutter bar into small chunks
  4. Add 3-4 tablespoons of the pancake batter to the pan for at a time - you choose the size! 
  5. Top with a light crumble of Wowbutter bar, followed by an extra tablespoon or two of pancake batter to coat
  6. When the edges have cooked through, flip the pancake and cook for a further 45-60s until risen
  7. Plate up the pancake, then repeat with the remaining batter
  8. Serve up the pancakes with your choice of toppings - a good helping of Greek yoghurt with crumbled Wowbutter bar and chocolate sauce are a delicious combination! 

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Healthy Banana Bread

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INGREDIENTS 

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  • 3 medium mashed very ripe bananas
  • 2 eggs
  • ¼ cup coconut oil, melted and cooled (can also use melted butter or avocado oil)
  • ⅓ cup honey
  • 1/2 cup nonfat plain greek yogurt
  • 1 teaspoon vanilla extract
  • 2 cup whole wheat flour
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon
  • ½ cup Added extras - dried fruit/chocolate chips/walnuts/coconut flakes

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INSTRUCTIONS

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  1. Preheat oven to 180 degrees C. Line a 8x4 inch pan with parchment paper and grease the inside of the pan to prevent sticking.
  2. Add mashed banana, eggs, coconut oil, honey, greek yogurt and vanilla extract to a blender and blend until smooth and well combined. Pour into a large bowl.
  3. Next add in the dry ingredients: flour, baking soda, cinnamon and salt. Mix well until just combined. Do not overmix. At this point you can fold in any of the following: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup dried fruit.
  4. Pour batter into prepared pan. Split a banana down the middle then add on top of the batter or just add banana slices on top, side by side. Bake for 55-65 minutes or until a tester inserted into the middle comes out clean or with just a few crumbs attached. Allow bread to cool in the pan for 10 minutes, then remove and transfer to a wire rack to finish cooling.
  5. Once bread is cool, cut into 12 slices. Enjoy!

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NUT ALLERGIES - THE FACTS!

Nut allergies are now becoming extremely common in todays world with many airlines and schools becoming 'nut free'. Here at getbuzzing all our delicious bars are 100% Nut Free using the 9 Nut Test to ensure there is not a trace of nuts in any of our bars which gives peace of mind to all our customers.

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Peanut allergy and tree nut allergy can sometimes result in severe allergic reactions and understandably this can cause intense anxiety among those affected and their families.

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How common are peanut allergy and tree nut allergy?

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Research has shown that peanut allergy among children increased significantly during the 1990s. In 2002 a medical team on the Isle of Wight found that around 1 in 70 children across the UK was allergic to peanuts, compared with 1 in 200 a decade before. (Grundy et al, 2002).

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The high rates of peanut allergy were acknowledged in a UK Government report in 2004, which put the figure among children in England at around 250,000 (House of Commons 2004). Similar trends for peanut allergy have been noted in the USA (Sicherer et al, 2010).

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How do I reduce risks?

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Shopping - Always read food labels, even if you are buying a product you have eaten many times before as recipes and manufacturing methods sometimes change. Check both the inner and outer wrapping of multipacks.

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All pre-packaged food sold within the EU, including the UK, must declare and highlight the presence in the ingredient list of 14 major allergens even if they appear in small quantities. These 14 allergens include:

Peanuts and common tree nuts (almonds, hazelnuts, walnuts, cashew nuts, pecan nuts, Brazil nuts, pistachio nuts, macadamia nuts and Queensland nuts).

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“May contain” warnings (sometimes known as advisory labelling) are used by food companies where there is a risk of cross-contamination during the production process. 

Food tips:

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1. Watch out for:

Satay sauce (made with peanuts)
Pesto sauce (which can contain tree nuts or pine nuts) 
Marzipan and praline (confectionery products made with nuts).
Salad dressings may contain nut oils.

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2. Foods likely to contain peanuts or tree nuts include the following:

Cakes
biscuits
pastries
cereal bars
confectionery
ice cream
desserts
vegetarian products
salads
salad dressings

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This list is not exhaustive.

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3. Roasting and heat treatment do not reduce the allergenicity (capacity to produce an allergic reaction) of peanuts or tree nuts. In fact laboratory experiments have suggested that roasting and heating peanuts (but not boiling) may actually increase their allergenicity (Maleki et al 2000).

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4. Be careful when others share food with you. For example, a member of the Anaphylaxis Campaign reports that her son suffered a severe allergic reaction after drinking from a classmate’s bottle. The classmate had eaten peanuts.

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Key message: The question of what else to avoid is one that must be discussed with your allergy doctor. All individuals are different and require specific advice.

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About the Anaphylaxis Campaign: Supporting people with severe allergies The Anaphylaxis Campaign is the only UK wide charity to exclusively meet the needs of the growing numbers of people at risk from severe allergic reactions (anaphylaxis) by providing information and support relating to foods and other triggers such as latex, drugs and insect stings.

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Our focus is on medical facts, food labelling, risk reduction and allergen management. The Campaign offers tailored services for individual, clinical professional and corporate members.

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Visit our website www.anaphylaxis.org.uk and follow us on Twitter @Anaphylaxiscoms.

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Getbuzzing Valentines Heart Recipe

Recipe made by Tiff Afflick - @thecookingyam

https://thecookingyam.wordpress.com/

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Sharer Berry Heart (Serves 8) 

Ingredients: 

 

  • 2 Cherry Protein GetBuzzing bars + 2 Mixed Berry GetBuzzing bars (or 4 of one single flavour) 
  • 50ml hot water
  • Tablespoon cacao/cocoa powder
  • 1tsp honey
  • 3tbsp milk and a splash of hot water
  • 2 heaped tablespoons of Skyr/Greek yoghurt
  • 3 strawberries to decorate

 

Method:

 

  1. To make the chocolate topping, mix the cacao powder, honey and milk together to make a smooth, thick paste
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Flatten the mixture onto a lined baking tray, then shape into a large heart
  5. Bake at 200C for 20 minutes until completely firm
  6. Remove from the oven and leave to chill completely
  7. Decorate by spreading the Skyr on top, adding slices of strawberry to the outside of heart, then finishing with a drizzle of the chocolate sauce

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Mint Choc Mini Hearts (Makes 5-6)

Ingredients:

 

  • 2 Mint Choc GetBuzzing bars
  • 50ml hot water
  • 2 tablespoons Skyr/Greek yoghurt
  • Extra chocolate drizzle to decorate (reserved from above)

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Method:

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  1. Break the bars down into small chunks, then microwave for 60 seconds to soften
  2. Mix the water into the bar mixture and stir to combine
  3. Place small handfuls of the mixture onto a lined baking tray, then shape into a mini heart using a small heart-shaped mould - repeat until all of the mixture is used up
  4. Bake at 200degC for 12-15 minutes until completely firm
  5. Remove from the oven and leave to chill completely
  6. Decorate by spreading the Skyr/yoghurt on top, then finishing with a drizzle of the chocolate sauce

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Training in Tenerife with...

OLIVIA BREEN

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Paralympic Athlete

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Instagram - @livvy_breen
Twitter - @BreenOlivia
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So after a lovely Christmas at home celebrating with family and friends I flew out to Tenerife for some warm weather training in the sunshine. It is so amazing to feel the sun at this time of the year. Having cerebral palsy means my muscles get much stiffer in the Winter so it’s really important for me to get some warmth.
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The facilities in Tenerife for training are also excellent and everything is so close together and convenient. Having an opportunity to completely focus on training away from all the distractions at home is also really helpful. I am here with my coach and our training group and there are also quite a few of other British athletes over here which makes it good fun aswell.
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It’s also been great being able to have Get Buzzing bars before and after training. I have been having some of the banana flavoured flapjack bars sprinkled on yogurt with some fruit for breakfast which is so delicious and a great way to start the day.
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The training over here is intense and hard so it is really helpful to recover with Get Buzzing. My favourite flavour are mint choc ones which in addition to really helping recovery are absolutely delicious and feel like a real treat.
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Anyway I hope everyone at home isn’t too cold - I hear it’s freezing!
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GetBuzzing Thumbprint Cookies

GetBuzzing Chia-Berry Jam Thumbprint Cookies

Recipe by - @thecookingyam

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Ingredients 

  • 2 Mixed Berry GetBuzzing bars
  • 50g mixed berries
  • 1tsp honey
  • 2tbsp chia seeds
  • 50ml hot water + 25ml for the chia seeds

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Method

  1. To make the chia jam, leave the chia seeds to soak in 25ml hot water for 5 minutes, then add in the berries and honey. Mix well, then microwave/cook on the hob for 3 minutes until the mixture is thick and the berries have softened. (You’ll need to stir regularly through the cooking process)
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Form 4-5 balls from the mixture, then flatten onto a lined baking tray
  5. Use your thumb to create a well in the middle of each cookie and fill with a spoonful of the chia jam mixture
  6. Bake at 200C for 10 minutes
  7. Remove from the oven and enjoy warm or leave to chill

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GetBuzzing Choco-Banana Thumbprint Cookies

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Ingredients

  • 2 Banana and Date GetBuzzing bars
  • 50ml hot water
  • 15g cacao/cocoa powder
  • 1tsp honey
  • 3tbsp plant-based milk

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Method

  1. To make the chocolate topping, mix the cacao powder, honey and milk together to make a smooth, thick paste
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Form 4-5 balls from the mixture, then flatten onto a lined baking tray
  5. Use your thumb to create a well in the middle of each cookie and fill with a spoonful of the chocolate mixture
  6. Bake at 200C for 10 minutes
  7. Remove from the oven and enjoy warm or leave to chill

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Make sure to check out all the amazing Getbuzzing recipes by Tiff Afflick AKA thecookingyam!

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https://thecookingyam.wordpress.com/getbuzzing-blog/

 

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Wowbutter, Banana and Weetabix Bars

The perfect healthy breakfast bar for those on-the-go!

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Ingredients

  • 5 weetabix, crushed
  • 2 cup of oats
  • 3 tbsp golden syrup
  • 50g butter
  • 3 tbsp wowbutter (peanut butter)
  • 3 bananas, mashed

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Instructions

  1. Pre-heat oven to 160C. Grease and line a 20cm square tin with baking parchment.
  2. Heat the peanut butter, butter and golden syrup in a pan until melted. Tip the mixture into a large bowl.
  3. Add the mashed banana, oats and weetabix. Mix well until the mixture is evenly coated.
  4. Tip the mixture into the tin and level the surface.
  5. Bake for around 30 minutes, until golden. Cut into 8 pieces and store in an airtight container.

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WORKOUT WORKOUT WORKOUT

Giving you a couple of workouts to smash this weekend!

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Workout 1 

AB ATTACK

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20 Russian Twists
20 Leg Raise
20 Mountain Climbers 
1 Minute Plank
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5 Rounds 
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30 seconds rest between sets
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WORKOUT 2

BODY BLITZ

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10 Burpees
12 Jump Lunges
14 DB Thrusters
16 KB Swings
20 Calorie Bike
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5 Rounds for time
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Refuel and hydrate with a Getbuzzing bar and water!

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A DAY IN THE LIFE OF

Amy Shaw MSc

AFC Wimbledon Head Coach

SHAW FIT Complete Coaching

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My days are ultra-busy working as the Lead Academy Sport Scientist at AFC Wimbledon and running an online personal training business too. So, for me having the right balance of nutrition and training is essential, I have to plan my days and prepare food in advance to get the most out of myself.
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On a Tuesday, I am in all-day at the academy. I make sure my bag and food has been packed/prepped the night before so waking up I have time to exercise before leaving for work. My typical day is below:
05:15am - My alarm goes off: I wake up to a daylight lamp so getting up when it’s a dark wintery morning doesn’t affect me so much. A glass of water upon waking and a black coffee sets me up for the first part of the day.
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05:20am – Time to exercise! I will normally go outside and run for 20-25 minutes, grab a set of dumbbells to complete a full body circuit or jump on the boxing bag at home. With limited time on a Tuesday morning I have to be efficient with my training, then it’s time for a quick shower and I leave for work at 6am.
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07:10am – Quick stop at a local coffee shop: Time to catch up on emails, client messages, updating training plans, social media and reading with a cup of tea and glass of water. I love getting stuck into personal development books that help take myself and my clients to the next level.
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07:45am – I normally arrive at the training ground and it’s time for breakfast. I’ll normally have scrambled eggs and smoked Salmon, or protein porridge oats prepared with another glass of water. Breakfast has to fuel me until lunch time so it’s important I get the right amount of nutrients into my body.
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12:00 noon – After a morning of testing and training with players, it’s time for lunch. It varies but I normally have a source of lean protein, carbohydrate and lots of colour through vegetables – very filling and nutritious.
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15:30pm – After going to the gym with the U18s, I’m back in the office so I have a mid-afternoon snack. I normally mix a whey protein shake and eat a Get Buzzing bar which keeps me fuelled until the early evening.
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16:30pm to 19:30pm – Practical session delivery in the gym with individual players, then it’s time to deliver group sessions in the gym or pitch side from 17:45pm to improve physical performance with the U13-14s. After training has finished, I’ll normally have some fruit to snack on with a glass of water before the long journey home.
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21:00pm – I get home and prepare my dinner, whilst it’s cooking, I’ll prepare everything for the next day. Productivity at its finest! For dinner I’ll normally have a balanced meal of protein, fats and carbohydrates with a drink of water. One of my favourites that takes no longer than 15 minutes to cook is grilled seasoned chicken, avocado, rice and mixed vegetables with some Greek yogurt for pudding.
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22:00pm – I always aim to be in bed for 10pm, this allows at least 7 hours sleep each night. Sleep is so important for recovery, it allows your body to regenerate, repair and be ready to go for the next day ahead. 
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Tuesday is a long day for me, but I love keeping busy and having plenty of things to get on with! I enjoy my work and that certainly helps too! If you’d like any help with training or nutrition go to getshawfit.co.uk and send me a message!
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Amy Shaw

Twitter: @getshawfit
Instagram: @getshawfit
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Banana and coconut slices

The perfect on the go, healthy snack for the new year!

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Ingredients

3 ripe bananas

300g Oats

50g Butter

200g Coconut oil

200g Honey

200g Self raising flour

30g Coconut flakes

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Directions

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1. Pre heat oven to 180oC and line and butter a rectangle baking tin (18cm)

2. Melt the butter and coconut oil in a large bowl. Add in the honey, flour and 200g oats and mix together. 

3. Add half the mixture to the baking tin and pat down. Mash the ripe bananas in a seperate bowl and add on top to the mixture already in the tin.

4. With the remaining mixture add 30g coconut flakes and the remaining 100g oats. This should be thicker than the last batch.

5. Add this evening to the banana layer but do not pat down.

6. Bake in the oven for 20-25 minutes or until golden on top.

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A day in the life of...

 James Ledger T12 100m sprinter 

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Twitter - @jamesledger93

Instagram - @jamesledger93

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At the moment we are right in the middle of winters training! This is where our highest volume of training takes place, we look to improve a number of physical aspects this time of the year as we are not racing we can push our bodies to it’s limits! Not only do we try to make the technical improvements but look to improve speed endurance, overall endurance, explosive power, speed and many other physical attributes associated with 100m sprinting. As we are working hard each session to make these adaptations it’s important to recover well!

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Our week is broken down into a 6 day week;

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Monday - Gym/mobility

Tuesday - Track

Wednesday - Gym/mobility

Thursday - Track

Friday - Gym

Saturday - Track

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A typical Breakfast would be...

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Breakfast for me starts the night before as I like to make overnight oats! I like to have;

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  • 5-6 tbsp of raw oats
  • Coconut sprinkles
  • Banana
  • Raspberries
  • Broken up GetBuzzing high protein nut free cherry bar
  • Almond milk
  • Sealed in a jar overnight in the fridge

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This is something I particular like to have before gym sessions as it provides me with the energy I need for the day!

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Track sessions

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We have 3 track sessions a week all with a purpose to develop different things, on Tuesdays for example is our big volume day an example of a session would be 2x6 200m in set times not only does this develop speed endurance but also developed rhythm which is important for 100 and 200m sprinting. After a session like this it is so important to recover so I’d always have a Chocolate Coconut Nut Free High Protein Flapjack in my bag to have straight after!

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After track I find food isn’t as readily available like at the gym so it is important to make sure I have a good protein snack after a tough session and the GetBuzzing bars are perfect for a nutritious, quick and easy snack. 

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It is so important to put the hard work in to reach your goals and ambitions! It is also important to recover and fuel your body correctly too! 

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Gooey Protein Brownies

 

RECIPE (makes 16)

Ingredients:

- 1 cup/125g wholemeal spelt flour

- 1/2 cup/50g cacao powder

- 20g chocolate whey protein powder

- 1 egg & 50ml egg whites (or 2 eggs)

- 1/4 cup/50ml coconut oil, melted

- 100ml coconut milk

- 2 tbsp/40g wowbutter/peanut butter

- 1 tbsp/25g honey

- 40g (4 squares) dark chocolate, broken into chunks

 

Method:

1) Preheat oven to 180 degrees (fan) and line a brownie tin with baking paper

2) In a large mixing bowl, mix together all the dry ingredients

3) In a separate bowl, whisk together the wet ingredients and then add them to the bowl with the dry ingredients

4) Stir through dark chocolate chunks

5) Pour batter into prepared tin and bake for 20-25 minutes (you want them to still be slightly gooey in the centre but cooked enough to hold together)

6) Leave to cool slightly before cutting into squares

 

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A Day in the life of...

OLIVIA BREEN

Paralympic Athlete

Instagram - @livvy_breen

Twitter - @Breenolivia

Annoyingly I am always an early riser so no matter what time I go to bed I will almost always wake up early. I like to start each day doing a few stretches and some core exercises to get my body moving before I have my breakfast.

 

My nutritionist and I have just come up with new nutrition plan for me with the aim of maximising my strength sessions. We are in the middle of winter training which is when we build up strength. I am also coming to the end of rehabbing tendonopathy in my right knee so building strength to support this knee is even more important than ever.

 

What I eat before, during and after these training sessions will help to maximise these sessions and protein is particularly important.

 

Breakfast

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8am - Generally I like to train in the mornings. I find this is when my body is at its best. To fuel this morning session I will have a breakfast of berries, natural yogurt with a GetBuzzing Chocolate and Coconut Nut Free High Protein Flapjack sprinkled over the top.

Chocolate and coconut are two of my favourite things so to have them together at breakfast feels like a real treat.

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Morning Training

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This will normally start around 10 and during the winter this will start with a track session. As I said in Winter we are building me up so we are working on endurance which is exhausting! A typical session in Winter will mean me running 16 x 60m back to back! After such a gruelling track session I either feel sick or starving! Either way, I always make sure that I have got a banana and  a GetBuzzing Banana Flapjack to give me the energy to face my gym session. I also drink lots of water throughout the sessions.

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Post- training

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After such a tough session it is really important for me to eat things which help my muscles recover. As I said I love chocolate so to be able to eat a Get Buzzing Mint Chocolate High Protein bar a start of this recovery makes something essential feel like a treat rather than a necessity!

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Lunch

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After training I will have a late lunch which will be something like a chicken and salad wrap, again making sure that I have plenty of protein to allow my muscles to recover but at the same time it is light, so that I stay light and lean which is important for a sprinter.

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Dinner

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Dinner will be something equally healthy and light like fish with vegetables and rice.

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Snack

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My evening snack will tend to be natural yogurt and fruit but if I feel that I have worked really hard I will allow myself a treat of a couple of squares of dark chocolate - all work and no play…!!

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As you can see, my diet is very healthy which is important to enable me to maximise my sessions. Being able to eat GetBuzzing bars really helps because unlike a lot of other “protein bars” they taste delicious and natural. It It is also reassuring to know that there are no issues with any banned substances as the products I use are approved and batch tested by Informed Sport.

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A Day In The Life Of A Racing Driver…..

British Formula 3 Racing Driver: Pavan Ravishankar

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Hi, I'm Pavan Ravishankar, a Singapore born racing driver competing in the BRDC British Formula 3. Throughout my career my diet was always something I struggled with, this was due to the difficulty of finding healthy snacks or food at a Racetrack. It wasn't until August this year that I tried my first Get Buzzing bar (Date and Seed) at my gym before a big session. I was blown away with the health content and incredible taste of this snack. It provided me with the energy I needed for my physical training session and I believe Get Buzzing have the perfect compromise between health benefit and satisfying taste. Now I take Buzzbars with me everywhere I go!

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Day in the of a Racing Driver at a typical testday...

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5:30am: Rise and shine! Quick check through my phone and straight into the shower!

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6.30am: Head to breakfast (almost always in a hotel!) Straight to the continental spread to mix myself some cereal with yogurt and top that off with some delightful berries. Straight after, head to the egg counter to get myself a plate of Scrambled Eggs and a wholemeal toast.    

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7:00am: Head to the track with the team. 

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7:30am: Unpack and prepare all my gear. Run through with my engineer the plan for the day and what we aim to work on.

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8:00am: Start warming up with some skipping and dynamic stretches to warm up my muscles and get my heart pumping.

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9:00am: Open pit lane! Testing begins. 

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11:30am: Morning testing ends. Get back into the pit lane and go through data with my engineer, figuring out what exactly we need to work on for the next session.  

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12:00pm: Usually test days are very hectic and we can't have a big lunch. So I have a light lunch and snack on my favourite Get Buzzing bar (Banana) frequently which provides me the fuel and required energy to perform well throughout the day. 

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1:30pm: Head back out for afternoon test session

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4:30pm: Back into the pits and once again go through data with my engineer and figure out what went well and what to work on next time that we are out on track. 

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5:00pm: End of test day! Get all my gear packed up, say goodbye to everyone in the team and head back home. 

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8.30pm: Arrive back home in Oxford and head in for a much needed hot shower!

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9:30pm: Hit the bed to catch some greatly desired sleep after a very long day!! 

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Healthy Carrot Cake

The best healthy carrot cake recipe!

RECIPE 

Ingredients:

Cake

- 2 carrots (250-300g), grated

- 1 & 1/2 cup (220g) wholemeal spelt flour

- 1/4 cup (60ml) coconut oil, melted

- 2 eggs

- 2 tbsp honey

- 4 tbsp coconut sugar 

- 1 tsp baking powder

- 1 tsp cinnamon

- 1 tsp nutmeg

- 1 tsp salt

- 1 tsp vanilla extract

- 30g walnuts, chopped (optional)

- 50g sultanas

 

Icing

- 100g plain greek yogurt

- 1 tbsp honey

- 1 tbsp Betty Crocker Vanila Icing 

 

Method:

1) Preheat oven to 180 degrees and line a cake tin with baking paper

2) In a large mixing bowl, combine grated carrots and spelt flour

3) In a separate bowl, whisk together eggs, honey & coconut oil before adding to the carrot mixture

4) Mix through the rest of the ingredients (spices, baking powder, sweetener of choice, walnuts and sultanas) until well-combined

5) Pour mixture into prepared cake tin and bake for approx. 45 mins -1 hour (or until skewer comes out clean)

6) Whilst the cake is cooking, prepare the icing by combining all the ingredients. Leave in fridge 

7) Once cake is cooked, remove from oven and leave to cool before icing (otherwise it will melt) and decorate.

8) Cut cake and eat!

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A day in the life of....

Hannah Martin

Great Britain and England Hockey Player

Instagram - @hkmartin7 

 

As a GB squad, we train on Mondays, Tuesdays, Thursdays and Fridays, then I play my club hockey on Mondays (training) and Saturdays (game day). Given the high intensity nature of our sessions we use Wednesdays as a recovery and dual aspiration day.    

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I will take you through my normal Monday 😊

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7:45am: Wake up, have a shower and get ready for the (long!) day ahead.

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8.00am: Go down and make my breakfast. Every training day I will have a bowl of porridge with berries and bananas. I will also make myself a smoothie for in-between sessions using my NutriBullet, which consists of spinach, kale, berries, 0% fat greek yogurt, banana and water. I then enjoy eating my breakfast in front of BBC Breakfast.

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8:40am:  Take a cup of coffee with me for the drive and leave for training.

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9:15 - 9:45am: Daily prep. This involves stretching, foam rolling, activation, resistance and explosive exercises.

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10:00 - 10:30am: Team meeting. We will get a run down of what the week will look like from a hockey training perspective, as well as what we will be doing in the session that day.  I often have something to snack on during the meeting - the mixed berries getbuzzing bar is a personal favourite as it is full of carbohydrate and perfect fuel for the session ahead!

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10:30 - 12:30pm: Training (med-high intensity).

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12:30pm: Shower and change into gym clothes for the afternoon.

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1:00pm: Lunch - normally a wrap I will have made the night before (chicken, humous, avocado, pepper and spinach in a wholemeal wrap). I’ll normally grab a coffee and have a catch up with a few of the girls too!

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2:00pm: Players meeting. All the players meet and discuss any topics of note.

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3:00 - 4:30pm: Gym.

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4:30pm: Post gym I will drive home and eat a mint chocolate high protein getbuzzing bar. These are both yummy and brilliant on the move as their high protein content allows me to recover quickly after a hard lifting session.

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6:15pm: Leave for club training. I play for Surbiton HC along with 6 of the GB other girls so we are able to lift share.

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7:30 - 9:30pm: Club training.

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10:15pm: Arrive home, and will most likely have a quick bowl of pasta before bed. It’s safe to say, I sleep very well on Mondays!

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Getbuzzing Pumpkin Pie

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Ingredients:

Base:

2 Date and seed GetBuzzing Bars

1/2 cup oats

1tbsp pumpkin seeds

50ml hot water

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Filling:

250g pumpkin puree 

1 egg

20g maple syrup

1tsp cinnamon

1tsp vanilla extract

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Topping:

Either 20g melted chocolate or a mixture of 1tbsp cacao/cocoa powder, 1tbsp maple syrup and 3tbsp hot water 

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Method:

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1. Chop the pumpkin into chunks and boil/microwave until cooked through

2 .Blend the pumpkin to a puree, along with the maple syrup, vanilla and cinnamon, then leave to cool

3. Whilst the filling is cooling, make the base by crumbling up the bars in a microwavable bowl and heating in the microwave for 45-60s until softened.

4. Blend the oats and seeds together, then add to the bars, along with the hot water - mix together until well-combined

5. Spread the mixture out into a greased flan dish to make a pie base (sides of the dish should also be covered), then bake for 15mins at 200C

6. Beat the egg, then whisk into the pumpkin mixture

7. Pour the pumpkin mixture onto the pie base and return to the oven for 30mins until the mixture is firm

8. Allow the pie to cool slightly then use the chocolate/cacao mixture to make a web on-top to decorate

9. Enjoy warm or leave to cool 

Recipe by Tiff Afflick (The Cooking Yam) 
Instagram - @thecookingyam
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Lets get moving!

Another workout for you all to try in or out the gym!

Burpees x 10
Squat jumps x 15
EMOM 15
(Every minute on the minute for 15 minutes)
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Side Skaters x 20
Jump Lunge x 20
Mountain Climbers x 20
200m run
AMRAP in 15 minutes
(As many rounds as possible)
Refuel with one of delicious high protein bars!
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Coconut Wowbutter Cookies

INGREDIENTS

  • 1 ½ cups rolled oats
  • ½ cup oat flour
  • ½ cup coconut flour
  • 1 cup unsweetened coconut flakes or shreds
  • ¾ teaspoon baking soda
  • ¾ teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon salt
  • 1 cup wowbutter spread
  • ¼ cup melted coconut oil
  • 1/2 cup honey
  • 2 tbsp flaxseed
  • 1 teaspoon pure vanilla extract
  1. Preheat oven to 180°C. Line a baking tray with parchment paper or greased foil. Set aside.
  2. In a medium bowl, whisk together the dry ingredients: oats, oat flour, almond meal, coconut, baking soda, baking powder, cinnamon and salt.
  3. In a large bowl, whisk together all the wet ingredients: wowbutter, coconut oil, sugar, maple syrup, flax eggs and vanilla.
  4. Add the dry mixture to the wet mixture. Using a rubber spatula, stir and fold until well combined. Add oat milk of water if mixture is dry.
  5. Scoop 2 tablespoon-sized dough balls onto the baking tray, spaced evenly apart. Using a fork, flatten cookies to desired thickness—they won’t spread much during baking.
  6. Bake for 10-14 minutes. Using a heatproof spatula, gently lift and transfer cookies to a cooling rack. Allow to cool completely. Enjoy! Storing instructions below.

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Chocolate Chip Banana Bread

The simplest, tastiest banana bread we have ever tried!

RECIPE 

Ingredients:

- 2 medium (roughly 225g) ripe bananas, mashed

- 1 & 1/4 cups coconut flour

- 2 eggs (or 1 egg & 60ml egg whites)

- 1/4 cup coconut oil, melted

- 2 tbsp honey

- 1 tsp vanilla extract

- 1 tsp salt

- 1 tsp baking powder

- 1 tsp cinnamon

- 50g dark chocolate, broken into pieces

Method:

1) Preheat oven to 180 degrees and line a loaf tin with baking paper

2) In a large bowl whisk together eggs, coconut oil, honey & vanilla

3) Add the mashed banana to the wet ingredients

4) Add the coconut flour, baking powder, salt & cinnamon and mix to combine

5) Fold through the dark chocolate chunks (leave a few to sprinkle on top)

6) Pour mixture into prepared loaf tin and sprinkle with remaining dark chocolate

7) Bake in oven for 40 mins or until edges are browned

8) Remove from oven and leave to cool before removing from tin.

 

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Superfood Breakfast Cookies

A great grab and go breakfast or a quick snack if you have a busy day! Try these super tasty, nutritious cookies and let us know what you think :)

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Ingredients

  • 1 cup oats
  • 1 Getbuzzing date and seed bar (crumbled)
  • ½ cup oat flour
  • ½ cup dried cranberries raisins, or other dried fruit
  • ½ cup pumpkin seeds or any other seeds
  • ¼ cup ground flaxseed
  • 1 tbsp chai seeds 
  • 1 tbsp cinnamon
  • ½ tsp baking powder
  • ¼ tsp salt
  • 1 large mashed banana
  • 3 tbsp melted coconut oil 
  • 3 tbsp honey
  • 2 tbsp coconut milk

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Instructions

  1. Pre heat oven to 180oC. Combine dry ingredients in a large mixing bowl (oats, oat flour, dried fruit, getbuzzing bar, seeds, flaxseeds, chai seeds, cinnamon, baking powder and salt)
  2. Stir in mashed banana, coconut oil, honey and coconut milk until well blended. Let the mixture rest until flaxseeds and chair seeds are combined. Add extra milk if dough is to thick. 
  3. Spoon mixture into balls evenly on baking tray. These cookies do not spread much during cooking so lightly press down each one onto baking tray. 
  4. Bake for 15-18 minutes or until golden around the edges. 

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Oats Oats Oats

Things you may not know about oats!

By Kate Wallace

Getbuzzing Owner and Founder

Oats are incredibly Nutritious with the nutrient composition being very well-balanced.
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They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1, 2, 3).
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They also contain more protein and fat than most grains (4).
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5):
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Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
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This means that oats are among the most nutrient-dense foods you can eat. Yay!
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Our bars are full of oats and less than 7 ingredients just clean eating food.  Try one today and you will never look back.  100% NUT FREE too!!

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A day in the life of...

DANNY WILLETT

English Professional Golfer

2016 Masters Winner

04.45 - Alarm goes off and it’s time for a much needed coffee! 
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05.00 - start doing stretching exercises to get loose and my body warm. 
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05.30 - shower and get ready for golf 
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05.45 - leave hotel for golf course
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06.15 - Arrive at Abatross golf club, have breakfast. Usually look to get some carbs & protein in to fuel my day.  I enjoyed a bowl of fruit, yoghurt and sprinkled a High Protein Chocolate Coconut Getbuzzing bar over the top which I love.
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06.30 - head to the putting green to start my warm up. I’ll putt for around 25 minutes, then head to the chipping green for 25 minutes and driving range for 25 minutes, before heading back to putting green for around 5 minutes to get a feel for the pace of the greens then off to the first tee!! 
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07.55 - tee off for first round of Czech Masters. 
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09.00 - I always keep grazing on the course, High Protein Mint Chocolate Getbuzzing Bar on the 9th Tee is always one of my favourite treats!! 
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12.30 - sign score card for -4, not a bad start. 
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12.45 - Go for lunch with my friends who’ve come to watch this week. Enjoyed a grilled pork loin with chips! 
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13.30 - head to the driving range to do some practice and work on some things in my game that weren’t good enough, my stats team have looked at the Data and informed me that my iron play from 125-175 has cost me a couple of shots against the field so that’s the area I work on.
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14.30 - get mic’d up for a golf clinic on the driving range with Lee Westwood for the sponsors. Play some fun games with some good young amateur golfers.
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15.15 - finish the clinic and head to do a 20 minute photo shoot for Premium Golf Magazine
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15.45 - Leave the golf course and head back to the hotel. 
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16.15 - head to the gym to do some more movement exercises for 30 minutes then I see my physio for some soft tissue massage and to just reset the body. 
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18.00 meet in the hotel lobby and have a coffee with friends before heading out to meet Matt Wallace for Dinner in Prague...steak and chips and enjoyed a glass of red wine.
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21.00 - get back to the hotel and head to bed after a long day!! 
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Healthy Salted Caramel Brownies

If you want healthy and yum, these are for you!

Ingredients 

Salted Caramel
1 & 1/2 cups roasted cashew nuts
2 large medjool dates, pitted
60ml Canned coconut milk 
2 tbsp maple syrup
2 tsp salt
1 tsp vanilla extract
Brownies
130g Oat flour
25g cacao powder
60g honey
60ml coconut oil
60ml almond milk
2 eggs
20g dark chocolate 
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Method:

  1. Blend cashews in a food processor until they turn into cashew butter (approx 10 mins)
  2. Add dates and blend again until there are no lumps
  3. Add remaining ingredients for the salted caramel - if you want it a bit runnier you can add 1-2 tsp water
  4. Leave to the side to use later
  5. Preheat oven to 180 degrees and line a brownie tin with baking paper
  6. Add dry ingredients to a mixing bowl and stir to combine
  7. In a separate bowl, whisk the wet ingredients together
  8. Add the wet ingredients to the dry ingredients
  9. Melt the dark chocolate (I just use a microwave) and add to the mixture
  10. Evenly spread half the brownie mix into the prepared tin
  11. Drizzle the salted caramel on top of the brownie mix (you can use a knife or spatula to spread it a bit but be gentle so it doesn't absorb into the brownie too much)
  12. Pour the remaining brownie mix on top of the salted caramel layer
  13. Finish with another drizzle of salted caramel on top and some chunks of Lindt Dark Salted Caramel (optional)
  14. Bake for 20-25 minutes - the skewer won't come out clean in the middle but it needs to be cooked enough to be able to cut into pieces
  15. Leave to cool and cut into 12-15 pieces (depends how generous you're feeling)

Recipe from - http://www.eatyourselfstrong.com/single-post/Salted-Caramel-Brownies

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Raspberry Oat Slices

Delicious, fruity oat slices perfect for a weekend treat or the kids lunch boxes!

Ingredients

375g oats


25g flax seeds


25g pumpkin seeds

50g organic butter


50g coconut oil

50g honey

250g raspberries


20g coconut flour or oat flour

Makes 10 bars

Method

  1. Pre heat over to 180C and line a baking tin.
  2. Blend the oats and flaxseeds together until fine, this will help the mixture stick together better and not go crumbly.
  3. Melt the coconut oil, butter and honey in a saucepan and add to the dry ingredients. Add the oil and honey mix in stages, stirring well to make sure it is all incorporated.
  4. Spoon two thirds of the mixture onto a baking tray and press it down firmly into the edges, ensuring it is at least 1cm deep. Bake at 180C for five minutes.
  5. While it is baking, blitz the raspberries in a blender or mash them with a fork. Add the flour to thicken the consistency, and mix together
  6. Remove the base from the oven and smooth the raspberry mixture over the top.
  7. Sprinkle the remaining third of the oat mixture on top of the raspberries and press it down gently so it sticks into it.
  8. Return to the oven for a further five minutes or until brown on top.
  9. Leave to cool before cutting into pieces.

https://www.cosmopolitan.com/uk/body/diet-nutrition/a26175/healthy-flapjack-recipe/

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Weekend Workout

When the sun is shining getting a workout in can always be hard. Why not try our at home workout which will take you no longer than 30 minutes!

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1 Minute each exercise

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5 Rounds

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30 secs - 1 Minute Rest between rounds

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Skipping/Run/High Knees 
Jump Squats
Press Ups
Jump Lunge
Burpees
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Make sure to rehydrate with plenty of water and grab yourself a Getbuzzing bar for a great post workout snack!

Let us know how you get on over on our twitter page - @getbuzzing

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Munchy Seeds Super Berry and Seed Biscuits

As our Munchy seeds competition is under way we thought it was only fitting to give you a delicious recipe for you to try! Created by Munchy Seeds.

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Ingredients

  • 125g Butter
  • 125g Granulated Sugar (we did half honey half sugar)
  • 1 tsp Vanilla extract
  • 150g Plain flour
  • 1 tsp Baking powder
  • 80g Munchy seeds super berry

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Directions

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  1. Cream the butter and sugar together in a large bowl until fluffy.
  2. Add the flour, baking powder and super berry munchy seeds and mix until a soft dough is formed.
  3. Shape into a log and wrap in cling film and put in the fridge to cool for at least an our or overnight. 
  4.  Pre heat oven to 180C
  5. Divide and roll the cookie dough until 3/4cm thick.
  6. Cut into circles roughly 6cm in diameter 
  7. Space the biscuits out on a lined baking tray.
  8. Bake in the oven for 10-15 minutes - a little underdone is best as they will firm when cooled.
  9. Leave to cool and enjoy!

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https://www.munchyseeds.co.uk/news/super-berry-biscuits/

To enter the Getbuzzing and Munchy seeds competiton head over to our twitter or instagram for a chance to win!

Twitter - @getbuzzing

Instagram - @getbuzzing

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Coconut Lemon Balls

Gluten free coconut balls infused with Lemon. Perfect healthy snack on a lovely summers day!

Ingredients

  • 21/4 cups desiccated coconut
  • Zest of 1 medium/large lemon
  • Half the lemon juice
  • 2 tbsp coconut cream
  • 2 tbsp coconut water
  • 3tbsp honey

Directions

  1. Line a baking tray with parchment paper and set aside.
  2. Add all ingredients to a food processor.
  3. Pulse until well combined and mixture sticks together.
  4. Pick up 1-2 tbsp of mixture and make into balls.
  5. Add more desiccated coconut if mixture isn't holding into balls.
  6. Place on baking tray and place in the fridge for 30 mins or until chilled.

http://wholesomepatisserie.com/snacks/coconut-lemon-bliss-balls/

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Sports Scientific Testing

In 2009, Kate decided to take our banana bar and put it through some incredible scientific testing. We did two projects in all so far looking at ways to reduce episodes of hypoglycaemia  in adults who were type 1 diabetes exercisers (T1DE).
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The first one looked at the effects of caffeine on blood glucose metabolism furing moderate intensity exercise over one hour. After an initial O2 test to establish maximal oxygen uptake, volunteers were required to visit on four occasions to ingest caffeine (5mg/kg) at various timepoints before starting exercise (90, 60, 30, or 0 mins i.e. immediately prior) to exercise. Moderate intensity exercise was set at 50%O2max, and the volunteers exercised on an electronically braked cycler for 60 min. Every 10 min blood glucose and lactate was collected and measured from a finger tip blood sample. Prior to exercise, and at the end of exercise blood was collected from a cannula to enable hormonal responses to be analysed. Results indicated that ingesting caffeine 60 min prior to exercise gave the better results from blood glucose control in T1D exercisers.
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The second study followed the same protocol as described above, but instead of caffeine being given, the volunteers were T1DE who had insulin pumps. Insulin pumps work by reducing the amount of times one needs to inject basal insulin. Insulin pumps are small devices with a tube coming from them that is placed in the skin of the user. Inside the device is a vial of insulin, and the device can be set to infuse certain amounts of units of insulin per hour. Before this trial there was no evidence when, or by how much an exerciser should reduce their insulin rate before exercise. Results from the research suggested that the best course of action was to reduce basal rate (i.e the rate of insulin infusion from the pump) by 80% of normal 60 min before exercise. This study was presented by research colleagues from Bucks NHS at the American Diabetes Association Conference in Philadelphia, July 2012.
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All studies took place in the Human Performance Lab at Bucks New University, and involved Gary Peters.

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Raspberry Frozen Bites

A delicious summer treat for you to enjoy with the family!

Ingredients

  • 2 medium apples , cored, peeled and chopped into small chunks (rough weight 212g) (Alternatively you can use 175g of apple sauce)
  • 30 g dates
  • 125 g (1/2 cup) peanut butter or wowbutter
  • 2 tbsp melted coconut oil
  • 70 g (3/4 cup) raspberries (fresh or frozen)

Instructions

  1. Add chopped apples to a pan along with 4-5 tbsp of water. Cover and cook over a low heat until tender (7-8 mins). Drain (if any water remaining) and add to a high speed blender / food processor along with the remaining ingredients. Blitz until smooth.
  2. Line a small baking tin / dish (mine was 13cm x 13cm - approx. 5x5" but a loaf tin would work well too).
  3. Pour mixture into the dish and freeze for approx. 2 hours. Cut into cubes and return to freezer in a covered container or bag to store. Enjoy straight from the freezer.

https://www.healthylittlefoodies.com/raspberry-peanut-butter-freezer-bites/

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PAY DAY 40% OFF CHOCOLATE COCONUT 12 PACKS

As the World Cup 2018 is now in full swing, what better way to celebrate than to give you 40% off our Chocolate Coconut High Protein 12 packs!

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THIS WEEKEND ONLY 

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Grab yours today!

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Fuelling the football world cup

 Fuelling the Football World Cup

By Professor Graeme Close
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With the football world cup now upon us it seems an ideal time to look at how the footballers will be fuelling their games. Nutrition in football is becoming increasingly more valued, so much so, that the England football team have not only taken a nutritionist to Russia with them but also their own chef to prepare sport nutrition specific meals. So, what will the Chef be preparing for the lads during the tournament?
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Research tells us that Premier League football players will eat between 3-6g of carbohydrate per kg of body weight per day (Anderson et al., 2017a, Anderson et al., 2017b). The lower values are typically on the days away from games with this ramping up towards game day. However, during a football world cup I would imagine the players would be consuming the higher values most days as recovery will be so important. To achieve 6g per kg body mass of carbohydrate requires careful planning and structured eating and I imagine this is a key reason the England team have travelled with their own chef.
 
A typical football player will weigh approximately 80kg therefore they will be aiming to consume 480g of carbohydrate per day. 300g of this carbohydrate will be eaten during the 3 main meals with the additional 180g coming from snacks spread throughout the day. Many professional clubs use Get Buzzing bars given their mix of low GI carbohydrate with protein which is crucial for recovery. A typical day may look like:
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Breakfast – Scrambled eggs and smoked salmon on toast followed by fresh fruit and yoghurt

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Mid morning snack – Get Buzzing Date and Seed Flapjack plus a banana
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Lunch – Roast chicken piri piri style with large portion of rice and vegetables. Glass of fresh fruit juice
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Mid afternoon snack – Chocolate Coconut Get Buzzing bar
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Dinner – Orange glazed salmon with potato wedges and seasonal vegetables followed by a rhubarb and berry crumble with home-made custard.
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Evening Snack – Milk based fruit smoothie
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As you will see this is a lot of carbohydrate but it is for a specific purpose. During a typical game a player will cover over 12km with multiple repeated sprints and by the end of the game muscle carbohydrate stores will be almost empty. It is impossible to perform high intensity sprints, typically seen in elite football, without adequate muscle carbohydrate stores and therefore it is possible that games can be won or lost in the dining hall before a player even steps a foot onto the playing field. Looks like it was a smart move for the England team to take their own nutritionist and chef with them – lets wait and see.
 
ANDERSON, L., NAUGHTON, R. J., CLOSE, G. L., DI MICHELE, R., MORGANS, R., DRUST, B. & MORTON, J. P. 2017a. Daily Distribution of Macronutrient Intakes of Professional Soccer Players From the English Premier League. Int J Sport Nutr Exerc Metab, 27, 491-498.
ANDERSON, L., ORME, P., NAUGHTON, R. J., CLOSE, G. L., MILSOM, J., RYDINGS, D., O'BOYLE, A., DI MICHELE, R., LOUIS, J., HAMBLY, C., SPEAKMAN, J. R., MORGANS, R., DRUST, B. & MORTON, J. P. 2017b. Energy Intake and Expenditure of Professional Soccer Players of the English Premier League: Evidence of Carbohydrate Periodization. Int J Sport Nutr Exerc Metab, 27, 228-238.

Weekend Workout

Get moving this weekend with this Killer HIIT Workout!

Circuit 1

30 seconds each exercise 
1 min rest between rounds
5 Rounds
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Burpee Press Up
High Knees
Leg Raise
Jump Squats
Skipping 
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Circuit 2

30 seconds each exercise 
1 min rest between rounds
5 Rounds
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Jump Lunge
Press ups
Russian Twists
Ski Sliders
Skipping
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Make sure to refuel with lots of water and a Getbuzzing Bar.

 

Coconut Energy Balls

No-bake healthy, delicious and a great on the go snack for you and the kids!

Ingredients 

Makes 12 coconut balls 

2 tsp coconut oil

1 3/4 cup of coconut flakes

3 tbsp honey

2 tbsp coconut milk

1/2 tsp vanilla extract

1/2 tsp cinnamon 

Directions

  1. Melt the coconut oil and place it with 1 cup of the shredded coconut in a food processor until it reaches a paste like consistency ( it does not have to be completely smooth).
  2. Add the honey, coconut milk, vanilla and cinnamon and process until well combined. Add 1/2 cup of the shredded coconut and pulse until combined. 
  3. Shape the mixture into 12 balls and coat with the remaining shredded coconut. Refrigerate for an hour and up to 5 days.

https://www.superhealthykids.com/coconut-snowballs/

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Strawberry and Watermelon Pops

What better way to kick off the bank holiday weekend with these refreshing strawberry and watermelon pops!

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Ingredients 

  • 3 large heaped cups of fresh watermelon
  • 1 large heaped cup of frozen strawberries 
  • Zest and juice of 1 lime

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Place all ingredients into a blender and mix until completely smooth. Poor into popsicle moulds and freeze for 3-4 hours or until frozen.

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https://www.onelovelylife.com/strawberry-watermelon-popsicles/

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A day in the life of..

Jess Tappin

Twitter - @jesstappin

Instagram - @jessietappin

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7:50am: Wake up and have a quick scroll through my phone, catch up on life

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8.00am I’ll go down and make my breakfast.

Usually I’d go for porridge with oat milk (my favourite) it’s a game changer for porridge, I then put some honey &/dates in with some frozen berries, topped a sprinkle of a getbuzzing bar on top (normally banana/wow butter/date & seed)

This will keep my full and fuelled through my session!

9am : I leave for the track I try to cycle especially if the weathers nice :) 

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9:20 : Training starts, long warm up, stretching and drills. Followed by hurdles and running session.

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12pm : I would then have a little mini buzz bar once the running session is done for a pick me up :) then off to the gym. Finishing gym normally with a mini core circuit.

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1:30pm : make sure if I’m not going to be home in time to have some protein.

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After training I can normally relax and meet up with friends unless I’m working at the chocolate cafe. I absolutely love working there, so social, I love meeting, talking and serving all the customers! :)

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BANK HOLIDAY OFFER 40% OFF

BANK HOLIDAY OFFER

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40% OFF CHOCOLATE COCONUT HIGH PROTEIN 12 PACKS

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Use Code - MAYPROTEIN 

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Valid 4th-7th May 2018

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Nutrition for Golf by Professor Graeme Close

Fuelling the perfect round 

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Most golfers have the same pre-match routine. This basically involves arriving at the course 15 minutes prior to their Tee time, throwing their shoes on in the car park, running to the pro shop to sign in and grab a score card and finally grabbing a chocolate bar and bottle of water for the round. Unfortunately, this nutritional strategy is often common at the elite end as well as with the amateur golfer.  However, we know there is a better way which will not only improve performance but also will be more beneficial for long term health. I am going to offer 3 tips to fuel your round, which should see energy levels maintained during the back 9 and reduce your handicap.
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 1. Bring Foods with you

Unfortunately, the choices available at many golf courses are not ideal and it is therefore essential that as well as packing your golf bag with the correct equipment you also include the correct food. I encourage the golfers I work with to eat a snack at hole 4, a mini meal at hole 9 and a final snack around hole 13. The snacks are often bars such as Get Buzzing Bars which have low GI carbohydrates for sustained release of energy. At the half way point, a simple chicken or tuna wrap is idea to provide protein for muscle repair and carbohydrate for energy with a second Get Buzzing bar coming at hole 13. These items are all easy to carry and are perfect options for the serious golfer. Next time you are watching golf on television have a look how many of the top pros can be seen eating a sandwich or wrap during the round – and these are always home-made rather than pre-made packaged low quality ones.
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 2. Have a fuelling strategy

I encourage the golfers I work with to get into a feeding routine. Often, golfers may have food with them but forget to eat this given their focus is purely on the round. It is really effective to make a mark on your score card to remind you when to eat. A simple circle around holes 4, 9 and 13 could be all you need to remind you to take on board your nutrition. This means you will not be worrying about when should I eat or stress when you realise its hole 18 and your food has not moved out of your golf bag!
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 3. Hydrate throughout the round and consider electrolyte tablets 

Dehydration can be extremely common during a round of golf which will impair both physical and mental performance. The good news is that this can easily be prevented with a simple hydration strategy. I always advise people to bring a water bottle with you that you can have pre-chilled. A good tip is fill your bottle 1/3 with water and put this in the freezer over-night. Then in the morning fill the rest of the bottle with cold water. As the ice melts this will maintain a cold drink for the round. At the course, it is a good idea to add an electrolyte tablet to the drink especially if it’s a hot day. These are cheap and one I often use is Nutrition X (https://www.nutritionx.co.uk/hydra-tablets), since like ‘Get Buzzing Bars’ these are also Informed Sport tested to check for contamination. When we sweat, we lose electrolytes as well as water so we should try to replace these essential electrolytes as well as the water. I advise the golfers I work with to get into the habit of sipping water at the end of each hole. Consider getting into the habit of lifting your water bottle out of your bag when you put your putter away - even if you only carry the bottle to the next tee. This will remind you to drink rather than waiting until you feel thirsty and dehydrated. You do not need to force fluid into you, as this can also be equally dangerous, but just sip little and often.
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I really hope this has given some insights into maintaining your energy and concentration levels during your next round. This simple strategy could be the difference between a good round and a great round. 
 
Good luck, Graeme

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BRISTOL FLYERS Rohndell Goodwin

Bristol Flyers guard Rohndell Goodwin reflects on the season so far as the regular season comes to a close and the BBL Play-Offs beckon.
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“With the regular season coming to an end, my first professional season has had its ups and downs, but overall I can say I enjoyed being in the U.K. a lot, and that the Bristol Flyers is a wonderful organisation that take cares of their players. Everyone, from the coaching staff, the fans and the Bristol Sport staff, are always in good spirits!
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The season so far has been good; we set some goals and we’re beginning to achieve them. We had one of the best starts to the season that the Bristol Flyers has ever had (since going professional in the BBL), and we are now guaranteed a winning BBL record for the first time ever. We work hard everyday to better ourselves as a team and as men so it’s great when it pays off.
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Playing at the SGS College Arena has been great; the fans have been cheering hard and loud since I've landed in England and creates a really good atmosphere at home games. With qualification to the BBL Play-Offs now certain, we now have a chance to do something that the Flyers have not done in the BBL, which is finish top six in the standings, so it’s very exciting.
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Playing an intense eight month season (involving many back-to-back games) creates a lot of wear and tear on your body, so I have to make sure I am preparing and eating right. One of the ways I do this is with Getbuzzing’s WOWBUTTER bars (a nut-free flapjack bar), which I enjoy eating regularly because they are high in protein, use natural ingredients and don’t contain any artificial flavours, colours or preservatives. Its something I grab on the go before a work out or training, but also something I can eat at half-time to keep me going for the rest of the game.
With the Play-Offs coming up I’m really hoping that we can end my first professional season on a high with a strong post-season performance!”
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Bristol Flyers fans can try Getbuzzing bars and receive a 20% discount by using the code FLYERS20 at https://www.getbuzzing.co.uk/
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Banana and Chocolate Chip Bars

Short on time? This is quick easy and super delicious recipe to enjoy while the sun is shining.

Ingredients 

75g Oats 

2 Banana Getbuzzing Bars

75g Brown Sugar

75g Flour

100g Butter

3 Ripe Bananas

Chocolate Chips 

 

Method

1. Preheat oven to 180C and lightly butter a 18cm square cake tin.

2. Add the oats, brown sugar and flour into a bowl. Rub in the butter with your fingers until mixture resembles breadcrumbs. 

3. In a separate bowl mash up the bananas and add to the mixture along with the chocolate chips and crumbled getbuzzing bars 

3. Pour mixture into your baking tin and bake for 25 minutes or until golden brown.

Leave to cool and enjoy!

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CHOCOLATE COCONUT CAKE

We have a birthday in the office this week and what better way to celebrate then to bake a delicious chocolate coconut cake!

For the cake

  • 150g self raining flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 110g chocolate finely chopped
  • 100g unsalted butter softened
  • 150g granulated sugar
  • large eggs
  • 1 teaspoon vanilla extract
  • 55g unsweetened cocoa powder plus more for dusting the pan
  • 120ml canned coconut milk

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For the topping and filling

  • 200g butter chopped
  • 200g dark chocolate chopped
  • Desiccated coconut to sprinkle on top (if you fancy)

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Instructions

Cake

  1. Heat the oven to 160°C. Spray 2 8-inch round pans with nonstick spray. Line the bottoms with parchment paper cut into a circle to fit the pan. Spray the parchment paper with nonstick spray and dust the pan lightly with cocoa powder. Tap out any excess and set aside.
  2. In a medium bowl, combine the flour, baking soda, and salt. Stir with a whisk and set aside.
  3. Add the chocolate to a small heatproof bowl and set it over a pot of barely simmering water. Stir continuously until melted and smooth. Remove from heat. Set aside to cool.
  4. Using a stand mixer or a handheld electric mixer, beat the butter and sugar together on medium-low speed until light and fluffy. Beat in the eggs, one at a time, mixing well after each addition. Scrape down the sides of the bowl as needed. Beat in the vanilla. Add the cocoa powder and melted chocolate and mix until well incorporated. With the mixer set to low speed. gradually add half the flour mixture, followed by the coconut milk, and then the remaining flour mixture. Beat just until combined. The batter will be thick.
  5. Divide the batter evenly between the 2 prepared pans. Use an offset spatula to spread the batter all the way to the edges of the pan and smooth out the surface. Bake for 28 to 30 minutes, or until a toothpick inserted into the center comes out with only a few dry crumbs. Cool the cake in the pans for 10 minutes, then invert the cakes onto a wire rack to cool completely. Peel the parchment paper off the bottoms before filling.

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Topping and Filling

  1. Place butter and chocolate in a glass or ceramic bowl over a saucepan of simmering water. Stir until smooth. Cool to room temperature. Beat mixture with a wooden spoon until thick and spreadable.

Once the cake has cooled spread the chocolate butter cream onto the top of one of the cakes and place the other onto. Add remaining butter cream as a topping.

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Q&A WITH...

Rachael Burford

Harlequins and England player

Q: You have just competed in the Six Nations, tell us what your training looked like and how you prepared yourself for competing.

A: During competition training is tapered so we are fresh and ready to play at the speed and intensity we need to, we need to be fresh going into games so we can maximize our performance. A week leading into a game would look like this 

  • Monday- Weights and Rugby session
  • Tuesday – Rugby Session but walking + A full rugby session 
  • Wednesday – Speed and Skills 
  • Thursday – Rest 
  • Friday – Team Run 
  • Saturday – Play 
  • Sunday Rest and recovery 

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Q: How did it feel to be selected to play against France?

A: I am always so honored to be selected to play for my country but this was even more special, I had picked up an injury during the Wales game which meant I missed the Scotland game. It was a little touch and go if I could get back to fit to be up for selection. I had put in so much hard work to ensure that I was ready to go. So I was absolutely delighted to be selected. 

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Q: We all had our breath held until the end of the match between England and France. Tell us how you were feeling at that point? Did this further motivate the team to play strong against Ireland?

A: I still felt we were under control at that stage of the game but France are a side who never give up, playing against the top side in big competitions always comes down to fine margins! Unfortunately, this time we didn’t get a win but you learn from these times more than you do for winning.  It was heartbreaking to lose in the final minute of the game but all credit to France. Our mentality didn’t change going into Ireland, we had one focus which was to perform as a team and win the game! 

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Q: The Women’s Six Nations is becoming more popular with every year, why do you think there has been a shift in its popularity? 

A: I think there are a few reasons, the media coverage now is greater than ever and people are seeing how good women’s rugby is. The other part is how professional players, unions, and clubs are taking the sport which creates interest into the game. The product itself is getting better and better, the skill level and athleticism of the players, makes for brilliant watching and captures the audience. 

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Q: How was the Burford Academy founded and what made you want to go into coaching girls rugby?

A: I founded The Burford Academy in 2016, I wanted to create an opportunity for girls to attend Girls only camps to be challenged both on and off the pitch. As a player growing up I was always surrounded by boys and men and even my idols were male, so I wanted to be able to give something back to the sport. I want girls to feel confident and to go on to achieve whatever they want to and I hope that the Academy can be a platform that helps to develop players on and off the pitch.

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Q: What kind of services does the academy provide and what age range do you work within?

A: We coach all ages from 8- 18 years old, we heavily focus on the core skills of the game along with some games which completely has fun in mind but is also challenging! We also run a classroom session working on a few different subjects such as Teamwork, leadership skills, confidence, nutrition etc, we hope working on these skills helps them excel not just in rugby but also away from rugby.

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Q: How do you balance the academy, your own training with the Harlequins, and your personal life?

A: Having a routine helps me balance everything, it also requires discipline to stick to my routine. My training schedule is always set out advance so I understand what sessions I need to complete on which days. I try where possible to get my training done in the mornings which frees me up to run my business and fulfill work commitments…. A good diary always helps! The other important balance you have to get is time away from rugby and training and work! Making some time for yourself and friends and family is very important. 

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Q: What advice would you give girls about wanting a career within the sport?

A: Allow yourself to be a beginner, too maybe people give up or don’t try something because they don’t think they can or that they are good at the sport yet! So allow yourself to be a beginner make mistakes and give it your best! We are start somewhere. You didn’t just start walking as a child or be able to write… you had to learn and the same applies to sport.

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Q: Do you have any up and coming events or competitions that you are involved in? 

A: Harlequins secured a top four position in the Tyrrells XV premiership which we are just about to go into the Play offs, which consist of a home and away Semi finals… We take on Wasps on the 7th and 14th April with the ambition of getting into the final on the 29th April. Get down to the Stoop on the 14th for a huge game against wasps to hopefully secure our place in the final!  

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EASTER MINI CHEESECAKES

EASTER BIRD'S NEST MINI CHEESECAKES

INGREDIENTS

For Cheesecakes

16 ounces Cream Cheese, softened (2 packages)

1/4 cup sour cream

1 teaspoon vanilla extract

2 eggs

1/2 cup sugar

zest of one lemon (optional)

For Crust

8 sheets graham crackers

2 tablespoons granulated sugar

1/8 teaspoon salt

3 tablespoons melted butter

For Topping

1 cup sweetened coconut, toasted

36 mini eggs

 

INSTRUCTIONS

  1. Preheat oven to 180 celsius/325 degrees. Line a 12 cup muffin tin with cupcake liners, set aside.
  2. Crush the graham crackers into crumbs in a food processor.  Add the 2 tablespoons of sugar and the 1/8 teaspoon of salt, pulse a few times to combine.  Pour in the melted butter and pulse until mixed. (If you don't have a food processor, crackers can be crushed by sealing in a large ziptop bag and crushing with a rolling pin or other heavy object until they are fine crumbs.  Pour them into a bowl, whisk in sugar and salt, then stir in the butter and mix until combined))
  3. Evenly divide the crumb mixture between the 12 muffin cups.  Use a small flat bottomed measuring cup to press the crumbs into the bottom of each cup (I used a 1/4 cup).
  4. Beat the cream cheese, sour cream, vanilla and sugar until smooth.
  5. Add the eggs, one at a time and mix until well combined.  Mix in lemon zest if using.
  6. Evenly divide the cheesecake mixture between the 12 muffin cups.  Bake for 25-30 minutes, or until centers are set.
  7. Allow to cool completely, then refrigerate for 2 hours or up to overnight.
  8. To toast the coconut, spread in an even layer on a baking sheet.  Toast in the oven at 325 degrees, stirring every 5 minutes, until golden.  This should take 10-15 minutes.  Watch closely because the coconut can go from golden to burnt in an instant!
  9. Before serving, sprinkle the toasted coconut in a circle around the edges of each mini cheesecake to form the "nest"  Place 3 mini eggs in the center.  Enjoy!

NOTES

Cheesecakes can be made a day ahead, reserve toppings until the day of serving.

Store leftovers in the refrigerator. 

Recipe by http://www.foxandbriar.com/easter-birds-nest-mini-cheesecakes/

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