Happiness Starts at the Soul
Personal Trainer - About Page Image


Fact of the Fortnight


Wheat flour is one of the most commonly used flours for baking in the UK. However, the popularity of spelt flours is slowly on the rise, so I’m here to tell you about the benefits of Spelt Flour and why to switch and bake your own bread (recipe in next ST recipe update).

Although Spelt, is a member of the wheat family, people with mild wheat allergies do not seem to be affected as vastly by spelt. Both spelt and wheat flours can be nutritionally dense and have a similar nutty flavour that makes them ideal for baking.

Spelt is a cereal grain in the wheat family and is a delicious and healthy alternative too wheat flour. Since spelt flour contains gluten, people with gluten allergies cannot eat it. However, people with mild wheat allergies seem to be able to tolerate it without issue. Known for its nutty taste, spelt flour is rich in protein, B vitamins, magnesium and fibre. It is also a reliable source of iron, niacin, thiamine, copper and phosphorous. The combination of these nutrients can lower cholesterol, improve digestion and reduce the risk of heart disease and stroke.

Benefits of Spelt

The combination of nutrients in spelt seems to enhance the immune system and to aid in the clotting of blood. Spelt also appears to be helpful for those who suffer from migraine headaches, atherosclerosis and diabetes. The fibre and niacin in spelt can improve cardiovascular health and decrease the risk of heart disease, and the combination of magnesium and fibre in spelt flour may lower the likelihood of developing type 2 diabetes.

The amount of nutrients in wheat flour depends on how much processing the wheat has undergone. The extraction standard for wheat is 60%. This means that 40% of the original wheat grain, including the bran and the germ, has been removed. This cuts out over half of the wheat's nutritional value and decreases the levels of B vitamins, vitamin E, folic acid, calcium, phosphorus, zinc, copper, iron and fibre. The majority of nutrients in wheat are in the bran and germ, making unrefined wheat flour against white, the healthiest choice.

Whilst whole wheat flour is also known for its high levels of low-fat protein, fibre, iron, vitamin B complexes, thiamine, niacin, magnesium, phosphorus and zinc. Much like spelt, the combination of these nutrients can lower cholesterol, improve digestion and reduce the risk of heart disease and stroke. There is also some indication that the insoluble fibre in wheat bran may help fight colon cancer. However, wheat flour contains much higher levels of gluten then spelt flour, so it should not be consumed by those with gluten intolerance.


Although similar, bakers should be aware of some differences between spelt flour and wheat flour. For example, spelt flour is more water-soluble then wheat flour, so you need less liquid to get the dough to the right consistency. The gluten in spelt flour is also more fragile then the gluten in wheat flour, making spelt flour much easier to over knead then wheat flour, which has to be kneaded in order to strengthen the gluten. The low amount of gluten in spelt also means that products baked with spelt flour will not rise as well as products baked with wheat flour.

Watch for the next recipe to put these facts, into practice


Warm Up:

By now, you should all have a pretty good idea of a great warm up, but just in case, you still have access to all the previous exercises and recipies in the archive list at the bottom of the page.

Main Workout:

The Get up and Go:
I have created a 3 Set 20 Rep Circuit. This means you will compleate the circuit 3 times (with rest after each circuit) and each exercise is to be completed 20 times. You get 60 Seconds rest. (use your rest time wisely, grab some water and get ready for your next round)

Weighted Squats, Toes Facing Out and Away (ensure your knees track your toes)

Weighted Squats, Toes in a Neutral Position (ensure your knees track your toes)

Weighted Squats, Toes Facing In and to the Center, this one will feel akward, and maybe a little strange, go with it! (ensure your knees still track your toes)

Fast, Furious and Weighted Russian Chop (Start from one thigh and aim for the opposite shoulder and reverse, use all force you have stoping abruptly at shoulder height, ensure your abs are engaged and feet are firmly planted to avoid injury, chek your posture!)

Fast, Furious and Weighted Russian Chop - change sides and keep a good posture!

Fast, Furious and Weighted Wood Chop (Stand wide and start above your head, aim for the floor, bending your knees as you go to keep a strait back and reverse it, use all force you have, stoping abruptly both highg and low. Ensure your abs are engaged and feet are firmly planted to avoid injury, chek your posture!)

Turkish Get Up, Keep your arms strait, hands high and try to use some weight (not too heavy, you want good posture throughout!)

Tricep Dips (try for strat legs, advanced one leg only)

Walking Plank

Back Extensions

60 seconds rest, before completing this round twice more

End ...Congratulations to anyone who completed this workout a magnificent effort!
...Until next time

Cool Down:
Once again complete each move for one min, try to go to the end with no rest

Skipping (Jump Rope) or Jogging on the spot
Jumping Jacks (or star jumps as some may know them as)
High Knee (jogging on the spot, keeping your knees as high to your chest as possible)
Butt Kickers (Jogging on the spot, kicking your bottom with each kick)
Mountain Climbers
Squat Jumps
Jump Lunges (or back step lunges)
Shuffle & Punch
Shuffle Skiers

Ensure you adequately stretch your body ideally before and after your workout, to ensure your muscles are ready for the workout to come avoiding any unwanted injuries. If anyone has any questions on stretching, please don't hesitate to contact me.


Oaty Panackes (with fruit)

Great for a hearty, filling, nutritious and wholesome breakfast or as a desert to show off about! These pancakes are light and fluffy and great for freezing.


• 135g/4¾oz Oat Flour
• 1 tsp Baking Powder
• ½ tsp Salt
• 2 tbsp Aspartamene Free Sugar Replacement
• 140ml/6fl oz Milk
• 1 large Egg
• 1 Cal Coking Oil, for cooking
To serve: A handfull of berries


(Best results with a hand blender or mixer)
Place all ingridiants (not oil) into the mixer, and blitz for 10-20 seconds, to allow lumps to disappear. Let the batter stand for a few minutes.
Heat a non-stick frying pan over a medium heat (dependin on quality of pan, 2-6 sprays of 1 cal oil). add a ladle of batter.
It will seem very thick but this is how it should be. Wait until the top of the pancake begins to bubble or about 30-60 seconds, then turn it over and cook until both sides are golden brown, and repeat until all the batter is used up.
You can keep the pancakes warm in a low oven, and even freeze them but they taste best fresh out the pan.
Served best with berries.

Please email or tweet if you have any questions or recipe ideas.