May 2017 - Iron Paradise Fitness

Monthly Archives: May 2017

Avocado Recipes: Healthy Superfood Heaven

Avocados are nutritionally awesome!  And here are a couple of avocado recipes that'll keep you wanting this superfood as a mainstay of your meal plan.

The term "superfood" gets banded around a lot these days.  And that's usually because some questionable company wants to sell you their latest detox or supplement.  But there are some cases where "superfood" is a very valid term.  For me, the humble avocado deserves that title.  And in this week's meal prep Sunday I've got a couple of avocado recipes for you to savour.  Not only are these recipes quick and easy, but they take the taste levels to new heights.

First and foremost, before we dive right into the detail on this one, it's worth repeating one of the key principles of dieting.  And this is the calories in vs calories out equation.  Because without a calorie deficit in place, it doesn't matter how "super" a food is, you're not going to be losing weight or fat.

However, it's also true that not all calories are created equal.  Some have more positive effects on the body than others.  So it's worth knowing and considering this when making your food choices.

And with that in mind, let's just look at some of the facts and benefits of our friend the avocado.

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Iron Paradise Fitness Get Abs Fast Blog Pic

How to Get Abs Fast: Your 5 Step Solution

Everyone wants to get abs fast. But what's the best way to get that shredded look? Well, this is your ultimate training and nutrition guide that has all the answers. 

With the summer holiday season rapidly approaching it's almost time to hit the panic button.  You've been sweating your way through workout after workout for the last few months.  And you've been subjecting yourself to a diet of bland flavourless food.  But the elusive six pack hasn't materialised.

Frantically, you type the words 'Get Abs Fast' into Google and hit 'Enter'. And what does Google throw back at you? First off, cool sounding blog titles, like "10 Secrets for a Razor Cut Core" and "The 10 Minute 6 Pack Workout" fill your screen.  And you scroll down a little further and even see a YouTube video called "How to Get a Six Pack in 1 Week".  Surely this is the answer, right?

Sadly, these articles are often misleading and overhyped and ultimately lack the fundamental principles of what it REALLY takes to get abs fast.

So in this article, you're going to get real, actionable advice that will mean you WILL get that shredded look.

What's the article going to cover?

Over the next few paragraphs you'll discover:

  • The most common mistakes and how to avoid them.
  • The right approach to your training.
  • The right approach to your nutrition.
  • How much cardio you should be doing and what type.

And, as usual, it'll all be backed up scientific research and real world experiences.  So you'll rest assured that these techniques work.

So let's dive into the detail and get you the answers you're looking for.

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meal prep sunday 13 vegetarian recipes

Vegetarian Recipes: Just Add Meat

Vegetarian food doesn't have to be all boring salads and no taste. These quick and easy vegetarian recipes show you there is another way

First of all, vegetarians get a bit of a bad wrap in the fitness and bodybuilding community.  After all, it's all about truck-loads of chicken and a much steak you can fit in your belly every day, right?  And I'm sure you get the feeling everyone's forgotten about you when it comes to recipes.  So you'll be glad to know this week's #mealprepsunday blog is solely focused on tasty vegetarian recipes.

And the meat eaters amongst you need not feel left out either.  Because these recipes don't just have to be vegetarian recipes.  Without even a second of forethought they can be transformed into a protein-packed, meat-eaters heaven.

So what can you expect from this week's vegetarian recipes?

Vegetarian Recipes, but not as we know it...

Ask someone what springs to mind when they think 'vegetarian recipes' and the first words out of their mouth will usually involve salad.  And while this isn't a bad thing, no-one wants to eat dry leaves every meal.

And it definitely doesn't have to be that way.

First up, I've got a delicious tortilla and hummus recipe, which I know you'll love.  With this recipe you'll be making the hummus from scratch, which definitely makes all the difference.  And if you ask me these tortillas are pretty damn good on their own.  But you meat lovers out there can throw in some cooked chicken for the perfect meal!  And did I forget to mention how good they are on the macros!

Scroll down to check out how macro friendly these bad boys are!...

After you've whipped up your tortillas, you can move on to another Mexican dish.  Next up we have a Mexican salad.  But this is far more exciting than dry spinach, rocket, and kale.  This recipe has bags of flavour just bursting out of the bowl.  And this one is pretty awesome for those micros too.  You want healthy?  Iron Paradise Fitness gives you healthy baby! (minor Metallica reference there...).

These vegetarian recipes are great on their own, but throw in some chicken for a delicious, protein-packed meal.

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So without further ado, let's dive straight into Meal Prep Sunday and let's get cooking!...


Tortillas with Smoked Pepper Hummus

Iron Paradise Fitness Vegetarian Recipes Tortilla Hummus

Recipe makes 4 servings

Nutritional values per serving


Protein = 6g

Carbs = 28g

Fat = 6g


Prep Time: 15 mins

Cook Time: 0 mins

WHAT YOU NEED (for the hummus):

  • 14oz. (400g) can chickpeas, drained and rinsed
  • 1 clove garlic, crushed
  • ½ juiced lemon
  • 2 tbsp. olive oil
  • 2 tbsp. tahini
  • ½ tsp. smoked paprika
  • ½ tsp. cumin
  • water

WHAT YOU NEED (for the tortillas):

  • 4 tortilla wraps
  • 4 tbsp. smoked paprika hummus
  • 2 handfuls romaine lettuce, cut into strips
  • 1/2 cucumber, halved and sliced
  • 1 red pepper, cut into strips
  • handful bean sprouts


To make the hummus, add all ingredients to a food processor and blend until smooth adding water until a desired consistency is achieved.

Heat the tortillas according to the instructions on packaging. Spread a tbsp. of hummus on each and top with lettuce, cucumbers and peppers. Spread the bean sprouts on top and serve.

Mexican Salad with Roasted Sweet Potato

Iron Paradise Fitness Vegetarian Recipes Mexican Salad Sweet Potato

Recipe makes 4 servings

Nutritional values per serving


Protein = 11g

Carbs = 54g

Fat = 28g


Prep Time: 15 mins

Cook Time: 25 mins


  • 27 oz. (750g) sweet potatoes
  • 1 tsp. smoked paprika
  • 2 tbsp. olive oil
  • 14 oz. (400g) can black beans
  • 5 oz. (150g) sweet corn
  • 2 small red onions
  • 10 cherry tomatoes
  • 2 avocados
  • lime wedges, to serve


Preheat the oven to 200 ° C. Cut the unpeeled potatoes into 3 cm. wedges and spread on a baking sheet.

Mix together the paprika, olive oil, salt & pepper and rub into the wedges until well covered. Bake the potatoes at the center of the oven for about 25 min. until golden brown.

Meanwhile, place the beans and sweet corn in a colander, rinse under cold water and drain. Chop the onion and mix in with the beans and corn.

Cut the tomatoes into quarters and season with salt & pepper. Cut the avocado in half lengthways; remove the pit and scoop out the flesh. Cut the flesh into chunks.

Divide the potatoes, tomatoes, avocado and bean mixture between 4 bowls and serve with lime wedges.

So there you have it.  A couple of great vegetarian recipes that are both delicious on their own, but are also versatile enough for the carnivores out there to modify.

Are you already eating healthy recipes, but confused as to why you haven't made much progress?

Well the answer more than likely lies in your diet plan.

How would you like to discover a simple and effective way to set up your nutrition plan, right now?  If any of the following statements describe how your feeling right now, then I've got the solution that can help you.  And best of all, it's absolutely FREE

  • Has your fat loss stalled or completely non-existant?
  • Are you stuck in meal plan hell eating foods you hate?
  • Do you feel demotivated and fed up with the whole process?
  • Does your goal feel like an impossibility?
  • Confused by terms like macros, flexible dieting, refeed days, and the like?

And the solution you need is only a click away.  All you need to do is click the image below and register for my FREE '7 Steps to Get Lean' Online Nutrition Workshop.

7 Steps to Get Lean - Iron Paradise Fitness Nutrition Workshop (vegetarian recipes)

Then, once you're registered, make a note of the date and time in your calendar, because you won't want to miss this.  Not only will you learn all about calories and macros, but you'll also discover the exact approach I use for both my own and my client's programmes.

And all of this great information is covered in 7 simple steps, so you can put the ideas into practice straight away.

It's the game changer you need for your fitness!

Simon - Iron Paradise Fitness

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Fasted Cardio Iron Paradise Fitness Blog

Fasted Cardio: What Is It & Does It Work?

Fasted Cardio: The ultimate way to accelerate fat loss, or not worth getting out of bed for?

Fasted cardio is one of those things that's been around forever.  It seems to have trickled down from the exercise regimes of Pro Bodybuilders to the workout routines of regular Joe's like you and I.  And like most topics related to fitness, there's a group of people that'll shout its benefits from the hilltops and an equal amount on the other side of the fence seeking to decry it and drag its name through the gutter?

So who's right?  Is fasted cardio your secret weapon to achieve that shredded look in the fastest way possible, or are you just wasting time and better off staying in bed?

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Macro Friendly Recipes: Comfort Food

Love comfort food but can't make it fit your meal plan?  Here's 2 macro friendly recipes to solve that problem.

First of all, finding macro friendly recipes for the foods we love can feel like a thankless task.  It seems like you spend hours searching for that perfect recipe only to find that it's got 60g of fat or 100g of carbs per portion, which totally blows out your macros for the day.

As a result, you do a complete 180 degree about turn and swap great tasting food for plain, dull, and generally uninspiring meals, just because it's a hell of a lot easier to fit in your meal plan.  But every morsel you end up putting in your mouth is met with a high degree of disappointment and you ask yourself, "do I really have to eat boiled chicken and rice for the rest of my life?"

And you'll be glad to know the answer to that question is a resounding NO!

It doesn't have to be that way!

Almost you're entire Instagram feed is probably filled with a million pictures of shredded guys and girls eating chicken, broccoli, and brown rice out of Tupperware in the run up to their shows and competitions, but it need not be the way for 99.99% of the population.  And you are in that 99.99%!

So in this week's edition of Meal Prep Sunday, I've got 2 more great dishes for you that fit the brief of being tasty and good on the macros.  And there's not a piece of chicken or grain of rice in sight, you'll be glad to hear.

I've picked these dishes because one is well suited to a lower carb/higher fat plan and the other suited to a more traditional balance across​ the three macros.  So there really is something for everyone.

And this is proper comfort food, no sacrifice of flavour here.  They're the type of dishes that give you that full feeling and make you feel satisfied and content when you put that fork down.

These recipes will give you that warm and fuzzy feeling as well as helping you make some serious gains!

So without further ado, let's dive straight into Meal Prep Sunday and let's get cooking!...

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How to Count Your Macros: The Ultimate Guide

It seems like everyone talking about counting macros these days, but are you lost as to what they’re all talking about, let alone how to count your macros?

You desperately want to shed that body fat and build some muscle. You don’t want to seem like THAT guy or girl that doesn’t know how to count your macros, or worse still let on you're not even sure what a macro is.

So you keep quiet, afraid to ask the question of that hulk-like dude in the squat rack.  Languishing in mediocre progress in terms of getting that lean physique, you’re crying out for some help.

Well, this article is your saviour.  The knight in shining armour you’ve been waiting for.

If you’re a complete newbie to the world of macros then this guide is going to walk you through the process step by step.

And heck, you could pick up a few top tips at the same time, even if you're more experienced.

Here’s what we’ll be covering:

  • What macros actually are
  • Why you should give a crap about them
  • How much of each one you should be having
  • How to plan your meals around the numbers
  • And how to cope with those situations where it’s impossible to count your macros

I want you walking into that gym tomorrow confident and feeling like you are the oracle of all things macro.

By the time your next workout comes around, you’ll be ready to give the Bruce Banner of the squat rack some advice...well almost (let’s not get ahead of ourselves here).

So without further ado let’s get started.

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Low Carb Recipes to Tingle the Taste Buds

Low carb recipes are usually uninventive salads and lifeless chicken and steamed veg.  Until now!...

The best nutrition plan is one that you can stick to.  So if you have a plan that's full of foods that you hate, how long are you going to stick to it?  And when it comes to following a low carb diet, that compliance becomes even more tricky.  Because low carb recipes are typically uninspiring and make that diet even harder to stick to.  With that in mind, I've got a couple of low carb recipes for you that are packed full of flavour.

So with these recipes we're going to focus on high protein and low carb. Firstly (and most importantly) these dishes are low low in carbs, which is great for those of you that are limiting carb intake.  For instance a Keto diet or something similar.

And even if you're on a bulk these dishes are great.  Because you can just add a serving of rice, or maybe even a naan bread for some variety. And hey presto you've got an awesome couple of meals to throw in your Tupperware.

The recipes I've got for you today are designed to be really simple to make and add a big hit of flavour to keep you coming back for more.

So without further ado, let's dive straight into Meal Prep Sunday and let's get cooking...

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The Ultimate Shoulder Workout in 5 Steps

It’s time to give those stubborn delts the cold shoulder with the ultimate shoulder workout.

If you want to build shoulders that fill out your t-shirts and make you look great on the beach come summer time, then you’re going to want to follow the training principles and workout in this article. Because this is the ultimate shoulder workout for a reason. It WORKS!

So grab a protein shake, put your feet up and relax as we dive into what’s going to make those shoulders pop and what’s going to turn those flat shapeless delts into surefire cannonballs.

Without doubt a great set of shoulders completes your physique. You can work hard on your chest, back, and arms as much as you like, but without a decent set of delts, you’re going to look out of proportion.

And I’m going to take a wild guess that you’re reading this article because you’re struggling to make your shoulders grow.  Am I right?

Well, it may be of some small comfort to you that you’re not alone. In fact, it’s a common problem amongst both beginners and even more advanced lifters. Shoulders can be stubborn. And seeing significant progress can be a painful process.

Delts are like the calves of the upper body!

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No matter how hard you hit them, they just don’t seem to respond like your other muscle groups. I bet you’ve got less issues building your chest and arms, that’s for sure.

So, you find yourself doing more and more exercises. And more and more sets. And what feels like a billion reps. But has that approach brought you results? I’m guessing not.

So what’s the solution?

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