Cath Tyldesley Cath Tyldesley

Getting Sport Relief-ready with Mud Chambers and ‘Bullet Proof Coffee’

Sooooo! Here we go guys! My first blog – Eeek! Over the next few weeks I’ll be looking into all things health, fitness, nutrition and well-being! I consider myself to be on an educational journey, like many of you out there. I love the idea of sharing my discoveries and passions here with you on my blog. I hope you enjoy it!

One of my latest discoveries is ‘Bullet Proof Coffee’…it seems I’m quite far behind on this one! Apparently it’s a fairly common drink in several countries?! My fabulous personal trainer (@paul_boys) introduced me to this magical beverage…I’ve been off my face ever since! Upon hearing the ingredients, I thought Paul had lost the plot, it doesn’t sound appetising at all, however you have my word – it’s delicious.

So, here’s what you’ll need:

*A low toxin, high performance coffee (8 fl oz.)
*2 tsp unsalted, grass fed butter
*2 tsp of organic coconut oil

Yup…that’s it! Blend the ingredients well. Simples. What you end up with is a creamy, velvety-tasting coffee that will increase energy levels for up to 6 hours!!

Not only that – bullet proof coffee improves cognitive function, and if consumed at breakfast, you will program your body to burn fat all day (amen to that!).

The butter contains butyric acid, a short chain fatty acid that possess anti-inflammatory properties. Research also suggests it can improve brain function and gut health, while also being rich in vitamins A, D and K2. Just when you think it can’t get any better…let’s take a look at the wonderful benefits of coconut oil!

Coconut oil contains lots of medium chain triglycerides, these are metabolised differently and can have a therapeutic effect on several brain disorders. Coconut oil increases energy expenditure helping to burn more fat, improves blood cholesterol levels and may lower risk of heart disease and boosts brain function!

Also, the Lauric acid in the oil can help kill bacteria, viruses and fungi – helping stave off infections! It’s no wonder that populations who eat a lot of coconut oil are among the healthiest on the planet! I now cook almost all my meals in coconut oil! What a miracle food! I’ve definitely noticed a difference in energy levels while at the gym, if I have a ‘Bullet Proof Coffee’ pre workout. Give it a try guys!

Cath Tyldesley on the Upright Cable Row (with rope)

On the Upright Cable Row (with rope)

I’ve had a few photoshoots recently so I’ve been training extra hard with Paul. Each week I’ll be passing on his knowledge about various exercises that he includes in my own program. This will include exercises covered in the gym and outside of the gym. This week let’s look at the ‘Upright Cable Row (with rope)’.

Stand back with resistance on, engage core, drive hands up towards chest ensuring elbows are higher than shoulders and pulled out to the sides, slow and controlled on the way down, head and chest up at all times. This will target the shoulders, the posterior and anterior deltoid, by using the v=cable you’re also engaging the core, it also works you’re biceps a bit too – bonus!

'The Mud Chamber' at Titanic Spa

‘The Mud Chamber’ at Titanic Spa

The best part of the past week has to have been my visit to ‘Titanic Spa’. Relaxation is something I find difficult, one of the things that does help me ‘zone out’ is massage. So me and ‘him indoors’ packed ourselves off to this lovely spa for the weekend!

Indulging in massage, facials and ‘The Mud Chamber’ Inspired by ancient Egyptian bathing, this is private treatment within the Heat Experience, you apply organic mud to your skin which exfoliates and nourishes. Herbal steam fills the chamber culminating with a tropical rain shower inducing pure relaxation. It’s also damn good fun throwing mud on each other! It was lush! So! I’m refreshed and ready to hit those cobbles running!

Preparing for a Sport Relief run

Preparing for a Sport Relief run

Speaking of running… Paul and I will be taking part in The Sainsbury’s Sports Relief Mile on March 23rd! It’s not too late to sign up and join us guys, it’s a great way to stay active and help a terrific cause:

We visited BBC Radio Manchester earlier this week

We visited BBC Radio Manchester earlier this week

We visited BBC Radio Manchester earlier this week to help share training tips, you can follow Paul on twitter for further advice! Now, a while back I hit the tabloids with regards to a tweet I put out about some of the nutritional advice available on the NHS, being ‘out-dated’.

After a number of doctors were pushing processed foods to people I know and myself. Suggesting that we eat PROCESSED carbs for optimal health and energy (I know…bonkers). I was overwhelmed by such a huge positive response from industry professionals including doctors, nurses, dieticians, nutritionists and personal trainers, all fighting my corner.

It’s SIMPLE guys – “If it ran, if it swam or if it grew from the earth – eat it”, anything else has been tampered with and is no doubt FULL of rubbish. One of the people that got in touch with me was medicinal chef Dale Pinnock BSc (Hons).

Dale’s knowledge about food has simply blown my mind and I’m lucky enough to now count him as a friend. Dale and I have been working together on a few things and you lucky lot will get to share some of his fabulous recipes and tips – right here on my blog!


A healthy salmon dish is great for exercise recovery

A healthy salmon dish is great for exercise recovery


So here’s a gorgeous recipe straight from Dale!

Glazed Salmon with squash purée, garlic Swiss chard and avocado tomato salsa:

This amazing recipe is great for exercise recovery. The omega 3 fatty acids in the oily fish, and carotenoids in the squash purée have anti-inflammatory properties, which can take the edge off of post exercise soreness. And there is an added bonus that they are great for heart health too!

Serves 2

2 salmon fillets
Half a white onion – finely chopped
2 cloves of garlic – finely chopped
Half a butternut squash – peeled and diced
300ml of vegetable stock (you won’t need it all)
4 large handfuls of Swiss chard – shredded
2 teaspoons of honey
1 teaspoon of mustard
2 teaspoons of soy sauce
2 teaspoons of water
Half a very ripe avocado – diced
4-5 cherry tomatoes – diced
1 teaspoon of balsamic vinegar
Place the salmon in a small roasting tin. Make the glaze by mixing the honey, mustard, soy sauce, and water together. Pour the glaze over the salmon and roast at the top of a hot oven for about 20 minutes. Keep checking it regularly, and spoon over any glaze that has run off of the salmon. It will caramelise more and more as the cooking continues.

Sauté the onion in a little olive oil, with a pinch of sea salt, until it softens. Add the squash, and enough stock to partially cover the squash. Simmer for about 15 minutes, until the squash has softened. Transfer to a blender or food processor and purée.

Stir fry the greens and the garlic together for around 5 minutes, until the greens wilt.

Combine the avocado, tomato, and balsamic vinegar to make a salsa.

To plate up, place a serving of purée and a serving of greens side by side. Top with the salmon, then place a couple of teaspoons of the salsa on top of the salmon.

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