Delicious Detox 2016

iStock_000020094985XSmallThe Delicious Detox returns!

After a hiatus, that’s seen me travelling about all over the place DJing and singing, the delicious detox returns – by popular demand!!


Throughout the time with my focus on my music, I’ve continued creating recipes, and posting them to the Fitness Boutique’s facebook page. And through this time lots of you have been asking me when I’ll do another detox. Well, the time is now. January is a month in which I like to regain my focus, in particular wellbeing, and so because of the fun and astounding results we’ve had before, and the fact that I LOVE to encourage and inspire healthy living, the doors to the Delicious Detox 2016 are now open – and YOU are welcome!

What I realise is that the two most powerful things you enjoyed were the accountability, and the support you all benefitted from in the group. Yes, the recipes rocked, and yes you saw amazing results, but without the group, it’s been tough to maintain at times, especially at this time of year, and many of you would like a reminder to help you get back on track!

If you’re new to the Delicious Detox, let me tell you a little more – I launched the Delicious Detox to meet the need for support in regaining or starting a healthier life a couple of years ago, and was joined by friends and clients from across the UK. In just two short weeks, they achieved some amazing results – not only in weightloss, but also in energy levels, skin, clothes feeling good and increased confidence – not least the compliments! Some were even life-changing. Read our ‘Testimonials’ page here to see what participants experienced during the programme as well as their results.

The idea was to go about ‘detoxing’ in a way that didn’t leave you feeling bereft of delicious, nutritious food. In fact, it was about providing information and education about how to put together great recipes filled with flavour that also gives your health a boost, too.

As well as being passionate about healthy living and clean eating, and having seen it’s benefits first hand, I am also a trained Nutrition and Weight Management advisor – so you are in good hands. This programme is a delicious and nutritious detox aimed at kicking bad habits to the curb and setting you off on a healthier path, one that will leave you feeling great, nourished, and if you work hard, looking trimmer, too. The recipes are delicious and all the family can enjoy them.

So how does a delicious detox work? For the two weeks, we’re going to totally ditch caffeine, refined sugars alcohol and processed foods. We’re going to eat fabulous, healthy, home-cooked food that is delicious, quick and easy to prepare, and locally sourced.

No caffeine? No alcohol? I hear you cry! YES!!! You can do this!!! Fourteen tiny days, and your body will thank you. After all, who won’t have over-indulged over the festive season?

I’m also going to be recommending workouts to kick start your metabolism, boost your mood, and also relax you – there are so many great resources on the web – you just need to know where to find them. But if you simply want to join for the nutrition element (as many people do) because you can’t do the physical side, well, you’ll benefit too.

During the 14 days, I will be introducing you, and reminding you of fantastic healthy recipes, menus and strategies for taking your new healthy lifestyle forward in a realistic and sustainable way so that you don’t feel like you’re missing out but maintain the health-kick.

To help us work around those difficult to manage cravings, and because we’re cool enough to know that a little of what you fancy equals a far more rounded and happy life, we’ll have a little of what we fancy with cheat meals at certain points during the programme as well.

By the end of the two weeks, you’ll feel happy and confident that you have started your New Year with a great set of skills to set you off on a path to a healthy, clean eating lifestyle which will benefit your mind, body, and leave you feeling satisfied, yet trimmer, and full of energy.

And if you’re a busy person, this will suit you down to the ground – I give you shopping lists, a meal planner, advice on cooking if you need it, and guidance on where to find quick yet super-effective workouts. Together as group we motivate, support and share in our successes – with a good dose of humour, too!

So here’s the offer:

A 14-day delicious detox for 2016 will include:

  • Preparation guidance to help get you ready – fondly known as the ‘pretox’
  • Shopping lists so you have the right food in the fridge and cupboard
  • Daily meal plans with recipe suggestions
  • Motivation and support through a SECRET Facebook group
  • Guidance on finding your exercise mojo to get you moving!

The programme will runs Monday 18th January-Sunday 31st Jan 2016.

Buy this in December at the introductory offer price of £20 for 14 days (plus .68p transaction charge)


To take part, you will need a Facebook account, and access to a laptop or smartphone that you can watch Youtube videos on.For maximum results, you will need:

  • A space where you can do the workouts
  • The desire to try something out of your comfort zone, knowing that you will be guided every step of the way
  • To be willing to cut caffeine, refined sugars, alcohol and processed foods
  • A positive attitude
  • To agree to working out more than you have been til now

What I hope this programme will gift to you:

  • Glowing skin
  • Weight and inch loss
  • A more toned body
  • A sense of feeling in control of your eating, and of knowing what healthy choices you can make in your diet
  • Rebalanced hormones to help you to jump off the blood-sugar rollercoaster
  • More energy and confidence

The aim is no hunger, delicious food, an opportunity to melt away the season’s excesses with guidance from me all the way, motivation and support, and skills to take away with you at the end. And not a calorie count in sight! Oh, and a good dash of good humour, too.

I’d like to measure effectiveness through stats and photos, which can all be done privately and I won’t share them publicly unless you are happy for me to do so. This is a VERY important tool for your accountability too – so you can measure your progress.

This is a safe, easy-to manage programme that you will get a lot out of, as well as see results from. So come and join the party and let’s see what we can do in 14 uplifting, positive and festive days in the come-down after Christmas and to kick start your New Year the right way.

To secure your place on The Delicious Detox 2016, ‘Buy Now’ by clicking on the ‘BUY NOW text below. It will take you to a Paypal link where you can either pay with Paypal, or use a credit card.





After purchasing, you will receive a welcome email which contains all the information you need to get started. The Facebook group will open on Wednesday 13th January to give you plenty of time to review the shopping lists and menus and get prepared for kick off on Monday 18th January.

Look forward to seeing you in the group!


Lamb and halloumi kebabs

IMG_5718I was at a friend’s house for dinner just last week, and she served me this dish. Upon complimenting her on it she reminded me it was one of mine! I’d completely forgotten about it, but I decided to take a quick snap of it, and thought I’d share the recipe once more.

A favourite from my detoxes, this delicious lamb dish is just great for lunches, and dinners. Cook under the grill or in the summer on the bbq, it’s clean, lean, and filling (and has a squeaky cheese treat!)

Ingredients (serves 4)

1/2kg lean boneless lamb leg or shoulder, cut into 2.5cm/1inch cubes
2 tbsp freshly chopped mint or oregano
Salt and freshly milled black pepper
1 tbsp freshly squeezed lemon juice
1 tbsp olive oil
100g halloumi cheese, cut into small cubes

1 bag local salad leaves
1/2 cucumber, peeled and sliced
Handful coriander / thyme
1/2 mango, cubed
Balsamic vinegar to dress the salad

Place all the kebab ingredients into a large, shallow dish, toss gently, cover and leave to marinate for up to 2 hours in the refrigerator.

Thread the lamb and cheese on to 8 short or 4 long wooden (previously soaked in water) or metal skewers.

Cook the kebabs on a prepared barbecue or preheated grill for 12-16 minutes, turning occasionally until any meat juices run clear.

Assemble the salad. Serve kebabs with the salad and enjoy!

All-new wake-up chocolate cup

photo-32I love chocolate. The food of the gods, indeed. This is a recipe I’ve played with a lot over the last few years and have adapted in recent times.

It used to feature agave nectar, but I wanted to find a version that tasted great without any sugars that weren’t naturally occurring so that I can enjoy a guilt-free chocolate hit any time of day.

With a little trial and error, here it is.

It’s full of good fats & protein from the avocado, mood-boosting cacao (the unprocessed version of cocoa powder), vitamin-rich strawberries and banana. I have included Maca powder *(see note below) in this recipe.

I admit, I have had a hard time convincing the kids to love it. At five and seven, they are no longer easily duped into eating new flavours without a full briefing and warning beforehand! I have more success with the fruit smoothies and milkshakes. They tried this chocoolate cup and apparently the result doesn’t taste like chocolate.

I beg to differ – it’s rich, creamy, and chocolatey. So in this case, I’m happy with it didn’t pass the taste test – all the more for me!

Ingredients (serves 2 in small cups)
1/2 Large banana
1/2 Avocado
1 Dessert spoon raw cacao powerd
1 Dessert spoon maca powder
6 Strawberries (2, sliced, to serve)
Splash Almond milk
Splash water
Sprinkle of cacao nibs

You may like to add a handful of spinach for a vitamin boost. It turns it a more muddy brown but the taste remains the same!

Put everything but the strawberries for serving and cacao nibs into your blender, blend until smooth. Serve in a cup, topped with strawberries & a sprinkling of cacao nibs.

I’ve enjoyed this as protein-rich start to the day, but it would be just as good as a delicious fatburning, nutritious dessert.

Til next time,
Sophie x

* Maca powder is derived from Peru – from a root vegetable belonging to the radish family. It is said to have benefits such as improving sexual function and helping to maintain a healthy hormone balance – with claims that it can even help with PMS. It appears that there have been some studies about it – but nothing concrete. I’m giving it a whirl to see whether it makes any difference to me, but I would recommend research and drawing your own conclusions as to whether you’d like to include it in your daily nutriton.

Warm early Spring quinoa salad

IMG_5722Spring keeps showing it’s tells – the flashes of colour from flowers, warm sun in sheltered spots, and yet, and yet – it’s still teasing us.

When it comes to eating healthful meals, I know I’m not quite ready for salad season to begin. I still need some bone-warming comfort foods to see me through the day.

The other day I happened upon winter purslane and wow! It’s a slightly strange beast, but utterly delicious. Kind of spinachy, yet not as tough. Kind of watercress-like but with a curious mild flavour. Watery, yet firm. Juicy.

I thought I’d investigate further and then create a recipe that’s quick, clean, lean, and packs a nutritional punch.

Winter Purslane, miners lettuce, or Claytonia Perfoliata (spring beauty, miner’s lettuce, winter purslane, or Indian lettuce; syn. Montia perfoliata) can be grown before the sun warms the soil – in fact, it can be grown all year round. Used raw in salads, (or it can be steamed – personally that seems like a waste to me, so delicious is it raw) it is rich in vitamin C, essential for growth and repair in your body.

To grow, you sew the seeds in August for harvest November to March, so it’s one I’ve noted for my winter sowing this year!

To eat, you could pair it with so much, it’s a truly versatile leaf. In this case, I wanted to create a comforting, quick-to-prepare quinoa ‘stew’ flavoured with garlic and the greener part of the leek. With jewel-like gratings of sweet potato to add depth, and pumpkin seeds to add a crunch and omega-3 boost, Here’s my recipe (pictured)

Warm early spring quinoa salad (serves 2)


Large portion of winter purslane, washed carefully and dried

1 tablespoon olive oil
1 dessert spoon balsamic vinegar
1 teaspoon mustard (I prefer french)

2/3 mug quinoa
1 teaspoon vegetable bouillon (or cook with homemade vegetable stock if you have some)
Half sweet potato, grated
1 clove garlic, crushed
3″ green part of leek, finely chopped
Teaspoon coconut oil
Generous sprinkling pumpkin seeds


Carefully wash the winter purslane, and divide between two bowls. Whisk up the dressing ingredients, and coat the purslane in it.

Rinse the quinoa, and then place in a pan with double the amount of water. Bring to the boil on a medium heat, then add the grated sweet potato simmer gently until the water has boiled away (about 10-15 mins).

While this is cooking, in a frying pan, gently fry the leek in some coconut oil, adding the garlic 5 minutes into cooking. You’re looking for the leek to be softened, rather than browned.

Once they’re both cooked, mix the quinoa and the garlic leeks together, and throw in a handful of pumpkin seeds.

Sit, savour the flavours and enjoy, knowing that warmer weather is on the way.

Winter-warming black bean soup

IMG_3435It’s cold, but beautiful outside and for me, nothing beats a soup to warm the heart and soul, and keep the body nourished and sustained.

Yesterday, I made a super-quick, protein-rich, cheap soup – serves two. I forgot to take pics, but I will endeavour to get back on it with taking pics when I’m sharing recipes for you!

1 400g can black beans
1 medium sized onion, chopped
1 clove garlic
1 400g can’s worth of chicken stock (1 stock cube with the boiling water to top of can)

Basil leaves, torn. 1 dessert spoon natural yoghurt. Salt and pepper to season.

Sweat the onion and garlic over a medium heat.
Add the beans and stock, bring to the boil, then simmer for 15 minutes.
Whizz with a blender.

In a bowl, and garnish with dollops of natural yoghurt and pieces of torn basil. Season with salt and pepper and enjoy!

This can be heated up by adding chilli to your taste at the same time as the beans and stock. And I would highly recommend a crunch green salad to accompany!

Scallops on basilled avocado





After a visit to town to visit Mr Fish, we fancied a snack to tide us over ’til dinner time. Cue a little rustling of ingredients in the fridge, and a delicious snack was born! Full of protein, it’s satisfying, and sustaining, and perfect for a leisurely Saturday afternoon.

(Serves 2 as a snack

8 scallops from the fishmonger, roe on (or off if you really don’t like it)
1 clove garlic, crushed
1 avocado
Handful basil leaves, chopped
Pinch salt, crack of pepper
Squeeze lime


Rinse the scallops.

Heat the butter in a pan until it foams on a low-moderate heat. Adding garlic and scallops and cook until golden on both sides.

Meanwhile, mash the avocado, and mix with the basil & seasoning. We chose to mash roughly, but I think it would also be delicious whizzed ’til smooth in the blender.

Place half the avocado on the plate, top with half the scallops, and serve immediately, with a squeeze of lime.

Goats cheese and fennel omelette

A fabulous quick lunch which will keep you full well into the afternoon.
Serves 1

1 desert spoon coconut oil
2 eggs, whisked (with a splash of milk and salt & pepper)
Small handful broccoli, cut into small (1-2 cm florets)
Small handful fresh fennel, sliced
1 spring onion, sliced
Sprig thyme
1/2 small round goats cheese
Portion baby spinach
Squeeze of lemon
Sprinkle of seed mix (for this recipe I use ‘Omega sprinkle’ from Holland & Barrett)

Whisk the eggs, splash of milk, and seasoning. Set to one side.

Heat half the oil in a pan on a medium heat until melted, then add the broccoli, fennel, and spring onion, and fry until softened, and just starting to brown. Remove from pan.

Add the remaining oil, keeping the pan on a medium heat.

Put the eggs in the pan, and cook for a minute, then add the cooked veg. Tear the goats cheese and distribute on the omlette, along with some thyme leaves. It should look a little like this:


When the egg is still a little runny, fold the omelette and cook for a few minutes longer.

Serve with the baby spinach, a squeeze of lemon, a handful of seeds, et voila! Bon apetit!


The Fitness Boutique in the press

It’s been a busy January for us at The Fitness Boutique.

A spectacular January detox saw fabulous results from weightloss to increased energy, reduced irritability and glowing skin.

The healthy cookery demo at the glorious Anglia Factors showroom was a huge success, too, so a very big thank you to those of you who came along.

We’re now taking a moment to reflect on the first year of business, and planning our new services to help you live a happier, healthier life. It’s going to be an exciting time, so do bear with us while we get the wheels in motion, and you can always pop over to our Facebook page and say hello and grab some inspiration while you’re there!

In the meantime, here are a couple of recent appearances in the press, which are down to our fabulous marketing team at The Bridge. Word is getting out about our fab fitness classes and nutrition advice, which is very exciting, so stay tuned and there’s more news and recipes coming soon!


Fitness classes set to electro-swing? That's our Swing Me Fit!
Fitness classes set to electro-swing? That’s our Swing Me Fit!


Come and taste some scrum my food Wed 23rd

It’s easy to prepare, delicious, and great for your waistline.

Why not pop down to Anglia Factors in Martlesham (just up the road form Play2Day) Wednesday 23rd Jan for a free tasting and cookery demo. It starts at 6.45pm and will run for a couple of hours and will feature meat, fish & veg dishes which you can mix n match to create a selection of delicious family meals which you can also impress your friends with!

With an informal atmosphere and the opportunity to ask me some questions about healthy eating, it’s a great way to spend a cold January evening!

Look forward to seeing you there!


Classes running as usual 22nd Jan!

Just a quick note to let you know that classes are running at Ufford Park as usual tonight at 6.45pm (Swing Me Fit), and 8pm (Burn It Up).

The roads are pretty clear and there’s no snow forecast, so hope to see you later for some fitness fun.