You may find the video recipe here:

Conkers and pumpkins, 2 reasons why Autumn is bloody brilliant.

My wife has been bringing home pumpkins that she has grown at the allotment, so we’ve been making a lot of grain free pumpkin recipes. We’ve made pumpkin bread and pie, but these muffins might be my favourite, they taste great and are easy to make.

These pumpkin muffins perfect for autumn, and are full of pumpkin spice flavor. Speaking of, I thought for years that pumpkin spice lattes contained actual pumpkin, I’ve recently come to discover that isn’t true and feel…


Paleo Bacon & Egg Bake with Mushroom, Sausage & Tomato

Makes 2 servings

Prep time 20 mins Cook time 10 mins Total 30 mins

This Paleo friendly dish is low carb, high in healthy fats and packed full of vegetables. It also makes a great breakfast, lunch or dinner. You can make this dish the night before and have it for breakfast, or pack it as a lunch to take to work.

Feel free to get creative and add some of your own ingredients, avocado is a great option if you chop it up add it in towards the end…


1 cup coconut flour
1 cup almond butter
1 tsp baking powder
½ cup butter, softened
½ cup erythritol or other powdered sweetener
½ tsp vanilla extract
3 eggs
100g sugar free chocolate chips or 80% cacao chocolate chips

Preheat the oven to 330f/165c and line a large baking sheet with parchment paper.

In a medium bowl, whisk together coconut flour, almond butter and baking powder.

In a large bowl, mix butter with powdered sweetener and the eggs and beat until well mixed, then add and stir in the chocolate chips.

Shape dough into 1 ½ inch balls and place…


For the chicken
500g chicken breast
2 tbsp coconut oil or avocado oil
Sea salt
1 egg
2 tbsp arrowroot powder. Or guar gum/xantham gum

For the sauce
1/4 cup powdered sweetener
2tbsp coconut aminos or wheat free tamari
3 tbsp sesame seeds
1 clove garlic, crushed to a paste
1 tbsp sesame seed oil
1 tbsp vinegar
2 tbsp lemon juice

Prepare the coating by mixing 1 large egg and a tablespoon of arrowroot flour, whisk it thoroughly then add the chicken so that it is fully coated in the mixture.

Heat the oil in a large cast iron…


This Paleo friendly dish is low carb, high protein and packed full of vegetables. It also makes a great breakfast, lunch or dinner. You can make this dish the night before and have it for breakfast, or pack it as a lunch to take to work.

Feel free to get creative and add some of your own ingredients, sweet potato is a great option if you chop it up and cook it in the skillet beforehand. You can throw in asparagus, broccoli, cauliflower, peppers or zucchini, there are loads of options. …


Green smoothies are great for kick starting a healthier lifestyle, the more you drink them the more you start craving healthier food and less junk. Drinking one green smoothie every day is a simple but significant and powerful change for many people to start improving their health, they fill you with energy, support your immune system, they’re easy, affordable, simple and they taste great.

Smoothies don’t have to be expensive or extravagant, you can make great tasting and healthy smoothies with affordable and simple ingredients that are easy to find. …


One of the most important things you’ll need to develop as an athlete is the ability to remain calm and perform well under pressure, even in the most chaotic of circumstances. A champion is unflappable under pressure, they retain the ability to make good decisions, think clearly and attack the task in front of them with confidence, enthusiasm and tenacity. With deep rhythmic breathing, they are able to control the symptoms of pressure and remain process focused, they maintain situational awareness so that they can make good decisions in the heat of the moment.

We face pressure in our daily…


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Heed my warning; pull ups will turn you into a monster made out of muscle, steel and sex appeal. These variations are for the hardcore, the passionate and the dedicated in the violent pursuit of strength, constantly looking for new challenges. These pull ups require a considerable amount of upper back power, core strength and full body tension and they’re probably more difficult than you might expect.

Sadly however, it seems many gym goers these days lack the testicular fortitude to add a healthy dose of pull ups into their routines. Either that or they just don’t…


No other bodyweight exercise builds such a tremendous amount of upper back strength and power quite like the pull up, this movement should be a cornerstone of any athlete’s training routine, whatever your goals may be. The benefits are far too abundant to be ignored.

Anyone can put a bar on their back and squat, the question becomes ‘how much?’ Sadly though, not everyone can perform a pull up, perhaps that’s why they are often neglected by many people.

Becoming strong at pull ups is sure to help you in whatever sport or activity you are training for, your deadlift…


Unleash the Champion Within by Simon Boulter now available on kindle and in paperback.

Almost everyone as a child dreams of achieving something incredible, whether its playing in a band in front of millions of fans, scoring the winning goal in the world cup, hitting a touchdown at the Superbowl or winning the 100m gold medal at the Olympics. For many people, these dreams simply become day dreams, or impossible fantasies and that burning fire inside of them fades away. Champions however, never lose that fire and it burns so fiercely that it drives them to do all of the…

Simon Boulter

Author, Fighter, Trainer, Nerd. Crazy Cat Lady.

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