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Sun Mar 18 2018

Karen is our Head of Online Programmes and a fantastic trainer. On one had she is a supermom, on the other she is a great motivator and gets the best out of her clients while teaching. She is also a fantastic cook and creates magic with everyday ingredients. She shares her nuggets of wisdom here along with a delicious recipe for a mid week meal.

As a working mum, many of you will appreciate the various roles we need to play as a loving mum. Being a Fitness Instructor/ Personal Trainer, there are many tasks to organise. My day starts at 4.30am and never stops till my two girls go to bed. One thing that helps me get through the week is organising and planning my week ahead. Coming from a blue chip company of 17 years in the banking industry, it gave me many tools to set goals.

I plan my meals for the week ahead on Saturdays so it starts with a shopping list which includes all the colours of the rainbow, wholesome grains, pulses, free range meat and fish. On Sunday’s, I prepare my evening meals for the week and freeze where necessary. See below for a health nutritious meal option.

I also take some time on Sunday’s to write out all my class plans for the week ahead. I hit an all-time high of teaching 19 classes in one week in January. This didn’t include all the running around as a taxi for my daughter with her Irish Dancing School and my 5 year old with her Football. Throw in the mix of housework, ironing, school runs, homework, Personal Training and cooking, you can imagine, it is one busy week.

One thing I have learn’t to do is make sure I get to bed by 10pm at the latest 5 nights a week. I’m working really hard to stick to this goal as it’s my down time. High on my priority list is to make sure my family get healthy nutritious meals. It’s all too easy to get a take-away or eat out,something I’m not a big fan of. Why not try my Chilli Con Carne and Salsa.


Chill Ingredients

1lb 99% fat free mince
2 medium onions
1 clove garlic
1 heaped tablespoon of tomato puree
1 pint hot stock
1 tablespoon flour (alternatively you may use almond flour)
8oz of red kidney beans
1 tablespoon crushed chilli powder or 1 red fresh chilli
Splash of olive oil to cook with
1 green pepper

Pre-heat oven to gas to 150c. Fry onions and garlic for about 5 minutes in the oil in a heavy bottomed pan. Add the mince and brown well, stirring it around so nothing sticks to the pan. Sprinkle flour (or almond flour) to stir up the juices. Make the hot stock and add the tomato puree. Add this to the meat and onions. Drain the red kidney beans and add them to the pan. Bring the chilli to simmering point. At this point, I usually divide the the mixture into two casserole dishes. In one, I add the fresh chilies or chili powder. The second one, I leave as it is. This way both adult and children get chance to eat the same dish without the heat. Cook for 1 and a half hours. Add a green sliced pepper and cook a further 30 minutes. Serve with chilli and rice.

Salsa Ingredients

4 ripe tomatoes
10 radishes
6 spring onions
1 green chilli
corriander levels
2 limes / Black pepper

Place tomatoes in boiling water for a few minutes and remove the skin, quarter the tomatoes and place in a bowl. Top and tail the radish and slice thinly, Wash spring onions and slice 1 inch thick. De-seed the green chilli and chop finely. Add everything to the tomatoes. Squeeze lime juice and black pepper to all and mix. Place in the fridge and let it chill for an hour. Add in fresh corriander levels just before serving.

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