Well done to the MKA WALKIE TALKIE CLUB this morning, especially Rachell. A tremendous 4 miles done and a whopping 400 calories stripped off. All that FAT BURNING as well as fresh air, scenery, lots of laughs. A great start the week. :-)
A great bootcp this morning. Lovely to my friend Bev, working hard and getting into shape. And grwat to have Zoe back too. Tues morning is going so well. Well done troops.
The Healthy Flap
Jack Recipe


Oats (just pour in as much as you want for tin size)
1 handful sultanas/raisins
1 handful dates chopped small 
1 handful chopped mixed seeds 
1 handful chopped nuts
1 tsp cinnamon
1 tsp nutmeg
2 heaped spoons brown
(Demerara) sugar
2 small/medium over ripe bananas mashed
1 med/large apple, grated
1 handful sultanas/raisins
1 tsp baking powder
1 tsp bicarbonate soda
1 table spoon maple syrup/natural honey/
1 table spoon of flora cuisine

Mix it all together,
put into a grease paper lined tray, sprinkle sliced almonds on top and bake
until golden brown about 30 mines.
 Slice it up whilst it
is warm and leave to cool (if it lasts that long!).


Cleanse the fridge, get rid of all that tempting, sugary, full fat, artery glogging food.
Replenish with slow release energy, neutritional, satisfying, fat burning foods.
Do you know what these foods are?
Turn up sat 5th Jan 2013 for your first free Bootcamp session and learn how to fuel your body for great energy and the exercises that burn off fat!