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Posted 05 February 2018 by

Quick Healthy Ginger

Tuna Burger Recipe

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  • 1 - 4oz can low sodium Tuna (packed in water), drained
  • 1 - Tbsp grated fresh Ginger
  • 2 - Tbsp milled Flaxseed
  • 1 - Egg White
  • 1/8 - Cup chopped Onions
  • Pinch Black Pepper to taste

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Combine all ingredients into a mixing bowl and mix until well combined.

Form the mixture into two patties.

Place patties on a lightly greased skillet. On medium heat, cook for 5 minutes on one side, flip and cook for another 5 minutes until browned.


  • Calories: 211
  • Protein: 29.6g
  • Fat: 7.1g
  • Carbs: 8.4g


Posted 02 January 2018 by

Honestly Expressing Yourself

- Bruce Lee Motivation



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Posted 31 December 2017 by

Video Motivation: Dwayne

Johnson - From Nothing

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Posted 29 December 2017 by

Video Motivation: Joe Rogan

Force Yourself

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Posted 31 December 2017 by James Alexander Ellis

5 Biggest Mistakes When Trying

To Build Muscle by James Alexander Ellis


1. Eating "blindly" 

If you aren't tracking your calorie input somehow, then how do you know if you're eating a surplus of calories each day? You need bricks to build a house. Think yourself lucky you're able to eat lots!

2. Sticking to 3 Sets of 10

Yeah - you read this in fitness/bodybuiding magazines but rep range is the loading parameter that should be varied most often! To fully stimulate fast and slow twitch fibres, 10 reps won't cut it after a few weeks sorry.

3. Missing Time Under Tension 

Yes it hurts. Yes it's a major stimulus to muscle building. No you can't just bash out your reps. Consider using sets of at least 40s length to really create a hypertrophic response!


4. Resting inconsistently 

Time your rest periods and stick to a predetermined time. You'll never know if that extra couple of reps was genuinely increased strength or just because you had a bit more time chatting. Measure and manage!

5. Ignoring Recovery 

Did you know you build and repair muscle when you're resting? Most of us simply won't get enough recovery time if we train 7 days a week (especially with the reduced sleeping hours so many of us suffer from!)

Written By James Alexander Ellis


Posted 06 January 2018 by

10 Most Muscular, Ripped,

Hollywood Actors Of All Time

10.  Mark Wahlberg

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Mark Wahlberg's five films of note: 

2010: The Fighter 
2012: Ted 
2013: Pain & Gain 
2016: Patriots Day Tommy
2017: Transformers: The Last Knight


9.  Chris Hemsworth  

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Chris Hemsworth's five films of note: 

2011: Thor
2013: Thor: The Dark World
2015: Avengers: Age of Ultron
2016: The Huntsman: Winter's War
2016: Doctor Strange


8.  Sylvester Stallone 



Sylvester Stallone's five films of note: 

1976: Rocky
1985: Rambo: First Blood Part II
2000: Get Carter
2010: The Expendables
2015: Creed


7.  Terry Crews

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Terry Crews five films of note: 

2007: Norbit
2009: Terminator Salvation
2013: Scary Movie 5
2014: The Expendables 3
2015: The Ridiculous 6


6.  Jason Momoa 

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Jason Momoa's five films of note: 

2011: Conan the Barbarian
2016: The Bad Batch
2016: Batman v Superman: Dawn of Justice
2017: Once Upon a Time in Venice
2017: Justice League 


5.  Michael Clarke Duncan 

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Michael Clarke Duncan's five films of note: 

1999: The Green Mile
2000: The Whole Nine Yards
2002: The Scorpion King
2003: Daredevil
2005: Sin City

Born December 10, 1957
Died September 3, 2012 (aged 54)


4.  Dave Bautista

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Dave Bautista's five films of note: 

2013: Riddick
2014: Guardians of the Galaxy
2015: Spectre
2016: Kickboxer: Vengeance
2017: Blade Runner 2049


3.  Dwayne Johnson

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Dwayne Johnson's five films of note: 

2013: Pain & Gain
2014: Hercules
2015: San Andreas
2017: Baywatch
2017: Jumanji: Welcome to the Jungle


2.  Lou Ferrigno

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Lou Ferrigno's five films of note: 

1977: Pumping Iron
1983: Hercules
2003: Hulk
2015: Avengers Grimm
2017: Thor: Ragnarok


1.  Arnold Schwarzenegger

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Arnold Schwarzenegger's five films of note: 

1977: Pumping Iron
1982: Conan the Barbarian
1984: The Terminator
1987: Predator
2010: The Expendables

Posted 03 November 2017 by

Recipe: High Protein Apple

Cinnamon Waffles

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  • 1.5 scoops Unflavored Whey Protein Powder
  • ½ cup Quinoa Flour
  • 2 tsp ground Cinnamon
  • ½ cup unsweetened Apple Sauce
  • ¼ cup original unsweetened Almond Milk
  • 1 Tbsp Honey
  • 1/8 cup Egg Whites


  • In a large bowl, mix together the protein powder, quinoa flour and cinnamon.
  • In a medium sized bowl, combine the apple sauce, almond milk and honey.  Mix and then add to the flour mixture. Stir combined mixtures until blended.
  • Using a small bowl beat the egg whites until thickened and almost fluffy.
  • Gently fold beaten egg whites into flour and milk mixture. Do not over mix.
  • Pour about ¾ cups of batter inside a preheated, lightly greased waffle iron, and cook according to waffle iron instructions or about 3 minutes.
  • Enjoy warm and with your choice of topping or simply as it is.


  •  2 waffles

Macros per serving:  1 waffle

  • Calories: 291
  • Protein: 27.1g
  • Fat: 3.3g
  • Carbs: 36.6g
Posted 30 October 2017 by James Alexander Ellis

Fatloss Tips By

James Alexander Ellis


80% of all my clients have a fat loss related goal!

Here are some appetite control tips you may have not considered before:

Eat the Protein part

1: Eat the Protein part of your meals FIRST, especially if you are eating a less controlled / measured meal. This is likely to fill you up and stabilise blood sugar response from any sugars/carbs you eat.

Adopting an intermittent fasting approach

2: Adopting an intermittent fasting approach where you have a 16hr break between last and first meal can make it much easier to maintain a calorie deficit  Less meals / food to track.

Hunger pangs are temporary

3: Many food cravings or hunger pangs are temporary and can be easily controlled with simple DISTRACTION.  Make yourself busy for 20mins with your email or social media and your urges may well pass!

Follow James Alexander Ellis at: ,

Posted 29 October 2017 by Obi Obadike

Workout: Cardio Circuit

By Obi Obadike

"Try this cardio circuit ladies! And guys" -  Obi Obadike

  • 15 seconds of high knees
  • 15 plyo bench hops 
  • 15 push-ups or modified push-ups- if you can't do regular push-ups 
  • 15 jumping over the bench- if you can't jump over the bench then jump side to side.

Some of them I did more or less than 15 but you get the workout. This will kick your butt cardio wise.

Do this all in 60 seconds for one circuit. If you do 3 circuits of this you will increase your endurance, raise your heart rate, work your core, build your legs and work your shoulders and triceps/arms.

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For more of Obi visit:

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