Who’s for lemonade?


SOMETIMES WHEN MY PAIN LEVELS ARE HIGH, I allow the grip of self-pity to tighten and I think of the (perceived) negatives in my life. I start to feel hard done by and I find myself focusing on what I DO NOT have.

I ruminate on how illness changed the course of my life and prevented me following a certain path (just one path that wasn’t pre-set anyway) and I see the world through the eyes of lack and limitation…

If only I hadn’t been robbed of my health these past two decades I would be more financially secure and would own my own property, I’d be able to work out more, develop my physique and train to become a high level martial artist as I had once dreamed about…I’d certainly be less dependent on others for my survival and I’d be well enough to start a family…the list goes on!

Then I gives myself a right good slap like they do in the old movies (sometimes a bit of tough love is necessary isn’t it!?) and I remind myself what I DO have; a brother who loves me, great friends, the good fortune to live in a beautiful safe part of the world, a job I love and a roof over my head.

Life has a habit of presenting us with circumstances out with our control. And it is entirely up to us how we respond to the hardship and adversity. We can either become bitter because it’s unfair and things haven’t worked out as we had hoped, or we can choose to create a life of meaning with the hand we have been dealt.

As the saying goes, ‘if life gives you lemons…make lemonade!’

I don’t know about you, but when my time is up I want to look back on my life and say “you know what, I made a difference”. I want to be able to say I did the best I could despite my circumstances.

I may never have or be the things above. But this does not mean I cannot become the best version of myself. It simply means I must find another path to access my unlimited potential and use the adversity to learn and grow in ways I never thought possible.

So, what’s the point in all this?

I have a question for you (actually I have two)…

WHAT HAS LIFE GIVEN YOU? And what do you intend to do about it?

Whatever your circumstances, you CAN be the person you want to be and every passing moment is a new opportunity to become that person.


April 2016


Chicken & Prosciutto Salad with Cherry Tomatoes

This dish epitomises ‘clean eating’. For extra protein add a chopped pre-boiled egg to the salad. To turn this flexible meal into a post workout carb refueller, boil 100g baby potatoes, leave to cool then mix through the green salad leaves.



1 slice prosciutto ham

150g free range chicken breast

10g soft goat’s cheese

20g basil pesto

70g juicy cherry tomatoes

40g green leafy salad (I use a blend of spinach, watercress & rocket)

100g asparagus tips & tender-stem broccoli

Small tablespoon olive oil

1 tablespoon balsamic vinegar

low sodium salt & pepper



  1. Preheat oven to 180 degrees Celsius. Lay out the ham then cut the chicken breast widthways (leaving a hinge so that you can close the parcel once the filling is inside) and spread the goat’s cheese and pesto evenly inside, then season and close




2. Wrap the ham tightly around the breast and drizzle a small amount of oil over the outside. Place in a preheated grill (I use a George Foreman) until brown on outside (3-4 minutes should do it) then turn




3. Place breast on a foil lined baking tray with the tomatoes and drizzle half the balsamic and half the remaining olive oil over the top. Cover lightly with foil and bake for 20 minutes (or until chicken is cooked through)

4. While the chicken and tomatoes are cooking, spread the salad leaves evenly on a plate and drizzle over the remaining oil and balsamic

5. When the chicken has 5 minutes remaining, steam the broccoli and asparagus then toss on top of the salad

6. Place the chicken and tomatoes on top of the greens, then pour the remaining juices left in the baking tray over the top




How can something so simple taste so delicious??



Kcal: 460

Protein:  46g

Carbohydrate: 9g

Fat: 26g







“You won’t worry about your fitness level at Alan’s classes. I had some fears before I begun but they have long since vanished. Alan will make you feel at ease and caters for everyone’s level of fitness. For the first time, I look forward to exercising and always feel good after a class. The group is very friendly, welcoming and encouraging which again is a contributing factor. Alan is serious and professional in his approach but we always have a good laugh. If anyone is thinking of coming to the classes I would highly recommend them” 

(Eilidh Ross)


“I enjoyed my first PT session – I’m going to be sore tomorrow! No pain no gain they say! Huge thanks to my instructor Alan Goodwin for putting me through my paces. If you want to get fit in a fun, welcoming and non-judgemental environment, this is for you. Check out the Facebook page. Here’s to a fitter new me”                     

(Colin Graham)


“If you are looking for a fun but meaningful workout, then Alan’s boot camps are what you need! A great mix of different exercises that will use the whole body and push you to your limits. Alan makes each class worthwhile – a great way to stay fit!”                       

(Stuart Mackinnon)


 “Alan’s friendly, engaging nature combined with his enthusiasm and knowledge of fitness makes for a unique and involving well-being and social experience. He provides an interesting and safe environment which pitches fitness at all levels of capacity and challenges the participants to better themselves while having fun! I would definitely recommend Alan’s classes to my friends” 

(Martin Devlin)                                                    


“Alan has helped me gain confidence in carrying out exercises I had avoided in the past due to lack of understanding of the exercises and the benefits of them. Alan is great at keeping everyone motivated and is quick to notice if you need any encouragement when your enthusiasm or drive dwindles. I have never felt bored and I now look forward to my sessions – something I have never been able to say about exercise in the past! Alan’s classes and 1-2-1 sessions, combined with his advice on diet and nutrition, has helped me lose 2 stone in four months”   

(Emily Shorten)


 “Just a note to say how much I enjoy attending Alan’s classes. The sessions are well laid out with a great variety of exercises and unlike many gym sessions I’ve attended, the outdoor scenery at the Boot Camps certainly made a welcome change. Alan is a keen, knowledgeable instructor who for me got the balance of exercises right. I would certainly be interested in continuing attending”   

(Barry Mackellaich)



Spicy Chicken & Chorizo Stir Fry with Tofu

This stir fry is light, high in protein & easy to prepare. And 50g brown rice and a handful of cashew nuts to transform it into a post workout refuel…

Ingredients (serves 1)

for the marinade:

1 tablespoon sesame oil

1 tablespoon fish sauce

1 tablespoon soy sauce

180g free range chicken breast cut into strips

25g chorizo chopped into small chunks

pinch of chilli flakes

other ingredients:

thumb sized piece of ginger finely chopped

1 fat garlic clove crushed

2 shallots chopped

65g green beans halved lengthways

30g forestiere mushrooms roughly chopped

5og tofu cut into 1cm cubes

130g beansprouts or vegetable stir fry kit

low sodium salt and black pepper


  1. Mix the soy, fish sauce, chicken, chorizo and roughly two thirds of the sesame oil together in a bowl and massage together. Cover and place in the fridge for 1-2 hours


2. Heat the remaining oil in a non-stick frying pan, then toss in the remaining ingredients (minus the bean sprouts) and cook for 3-4 minutes on high heat, stiring constantly

3. Add the chicken marinade and continue cooking on high heat until chicken is cooked through (3-4 minutes should do it), then add the bean sprouts and cook for 1 more minute…


4. Season and serve!



610 kcal

55g protein

15g carbohydrate

35g fat

Roasted Peppers With Goat’s Cheese

This colourful recipe is packed full of vitamins and delicious flavours to get the taste buds watering!! Why not grill a chicken breast or salmon steak on the side for some extra protein/healthy fats?




Ingredients (serves 1)

  • 50g wholegrain rice
  • 1 red, 1 yellow & 1 green pepper
  • 1 teaspoon olive oil
  • 1 small onion thinly sliced
  • 1 courgette diced
  • 75g cherry tomatoes halved
  • 2 garlic cloves crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 20g toasted flaked almonds
  • ½ orange zest finely grated
  • 3 heaped tablespoons roughly chopped fresh flat leaf parsley
  • 50g mild goat’s cheese cut into chunks
  • low sodium salt and black pepper



  1. Preheat the oven to 200 degrees Celsius
  2. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain.
  3. While the rice is cooking, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray and cook in oven for 15 minutes.
  4. Add the oil to a frying pan and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned.
  5. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly, then tip into a large heatproof bowl and stir in the almonds and orange zest.
  6. Add the rice and parsley and season with a little salt and lots of pepper, then mix together.
  7. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the cheese has melted and the peppers are soft



Nick Scroggie

Nick Scroggie (before & after)

TOTAL WEIGHT LOSS:  1 stone 3 lbs/ 17 lbs/ 7.7 kg (the equivalent to 3 large chihuahuas)

ACHIEVED THROUGH: Circuit Training, Boot Camp, Body Weight Strength Training, Nutrition

15M MSFT (BEEP TEST): level 7.3 (April 2015) – 8.7 (December 2015)

I am much fitter, can stretch much further, have lost weight and am in better shape all round than I have been for a long time. The classes are always different, fun and it doesn’t matter how bad you are (and I was bad when I started) Alan encourages and helps”

February 2016



Shona Calder


TOTAL WEIGHT LOSS: 3.5 stone/ 49 lbs / 22.2 kg (the equivalent in weight to 5 medium sized bowling balls or a Border Collie + a large house cat)

ACHIEVED THROUGH: Circuit Training, Boot Camp, Boxing Fitness, Nutrition, Spartan 70: 10 Week Boot Camp Transformation Programme

15M MSFT (BEEP TEST): Level 5.2 (April 2015) – 7.6 (July 2017)

At the start of 2015, I decided this was to be my time and I was going to turn my life around! 3.5 stone has gone as well as my new higher levels of fitness – it has made me a more confident person. Alan is a great mentor to have, he is full of life. The knowledge he has on his subject is incredible and, at times, he thinks he is a comedian – that adds the fun part to his classes”

July 2017

Catherine Donald

Catherine Donald (Before & After)

WEIGHT LOSS: 11 lbs/ 5 kg (equivalent to 1 medium sized bowling ball)

ACHIEVED THROUGH: Circuit Training, Boot Camp, Boxing Fitness, Body Weight Strength Training, Nutrition

15M MSFT (BEEP TEST): 6.4 (April 2015) – 8.0 (September 2015)

“I never enjoyed exercise until I signed up for Alan’s boot camps, went to my first one and was hooked. Not only has it improved my physical strength and fitness but also my self-esteem is higher than it has ever been. That’s not only due to Alan but the fantastic folk who do his boot camps”

February 2016