TFM WEEKLY NUT
This week's highlights and best content in a nutshell

Hey there - hope you've had a great weekend!?

I thought this week i'd share some of my favourite (healthy-ish) sweet treats and snacks from past and present, including my High Protein Sweet Potato Nutella Brownie recipe from last week. Yes, I said Nutella! You've got to watch that stuff because it's like crack, but a little bit in this recipe goes a long way. This was a big hit last weekend with so many of you making and sharing your pictures with me, so if you missed the recipe check that out below.

There are 4 other recipes to take a look at too, but I won't spoil the surprise.

Scroll right down to the bottom too, if you want to check out my exercise of the week. All about why you should be performing Chops and Lifts as part of your core training routine.

As always feel free to reply to this email if you have any questions or suggestions.

Yours in strength and health,
Gareth

TFM PICK OF THE WEEK

The most value-driven piece of content you can not afford to miss

My High protein Sweet Potato Nutella Brownie Recipe - So easy to make, and with just 120kcal each and 10g of protein what's not to like? Find the recipe HERE.

These Banana-Blueberry Breakfast Muffins have to be one of my favourite "grab and go" recipes. True, whilst a muffin isn't an ideal breakfast, these contain some winning ingredients that would set you up for any day ahead. They're also a great mid-morning snack too. Find the recipe HERE.

My one-Pan Cookie is legendary. We haven't had in in my house for some time, just as it tends not to last long, but I think it's time I make another this weekend. Although some fantastic ingredients and really dense with nutrients, this is definitely a recipe for bulking season!! Learn how to make it HERE.

These recipes might be getting naughtier as we go on, but hey-ho you only live once right!? Plus the best diet is a sustainable one. This MOLTEN CHOCOLATE LAVA CAKE is gluten free and Paleo, there's also a vegan option for the non-omnivores out there. Find out how to rustle up this bad boy HERE.

Finally, I've saved the naughtiest recipe until last. If you're a stickler for a good sticky-toffee pudding like I am then my STICKY DATE PUDDING WITH CARAMEL SAUCE is a healthier alternative. Granted, the calorie content in this could probably give you enough energy to run a half-marathon. But as art of a healthy and sustainable eating plan this recipe can really hit the spot! See how to make it HERE.

EXERCISE OF THE WEEK

Cable Chops and Lifts are quite possibly THE BEST core exercises that you've never heard of. I was first introduced to them watching and reading some of Physical Therapist Gray Cook's materials a number of years ago, thinking "what the heck are these chops and lift things all about". Well let's just say that the first time I used these on myself I was sold instantly. I've used them with many clients to great effect ever since.

In short the half-kneeling position in particular forces you in to a position of instability, and exposes a lot of stability and flexibility issues many of us have in this position. It encourages you to maximally engage your core and hip and knee stabilisers to perform the chop or lift movement.

This is why I truly believe that many people would benefit by just adding a few sets of 8-15 reps of these in at the end of each of their workouts, even for a week or two. Your hips and lower back will thank you!

Of note the Inline position in the video is simply the front foot and the back knee Inline. This provides an extra stability challenge since you're reducing your base of support. Start with the standard half-kneeling positions before moving the foot in though.

Technique tip: Use a foam pad for the back knee to keep the hips level, set both knees in a 90/90 position, and engage everything you've got in your lower body, backside glute in particular. The cable movement resembles a 'swipe' movement across the body, allowing the cable to remain close by bending the elbows. Your hip will want to hike out to the side, but don't you dare let it!! If it does then start lighter.