The best ab workout I’ve had was in Magaluf……..


I went on a stag do last weekend………

………in Magaluf!

Yep, that’s right, 22 of us all descended on Magaluf for 3 days.

Leading up to the event I was slightly apprehensive: I was a Magaluf virgin, throughout 2016 I had consumed a total of 4 alcoholic drinks (not 4 nights out, just a total of 4 individual alcoholic drinks), and I had committed to a 3 day event…

The first lesson here is to know what you are signing up for: this was a stag do with 22 guys in Magaluf, it was never going to be the healthiest of weekends, so I just accepted that and went with it.

Complaining or objecting would be like booking into a Spinning class, turning up but saying you don’t want to pedal a bike. You know what you are signing up for, it is what it is. If you don’t want to ride the bike you are in the wrong class.

In terms of nutrition, the trip was hands down the unhealthiest I have been in a very long time. I often went hours & hours without eating, and when I did eat it was sub-standard to say the least and often at ridiculous times.

On top of a somewhat below par nutritional set up (that’s me putting it politely), hydration was poor, and sleep was far from optimal, sharing a room with a pal of mine who snores like a dying animal didn’t help!

However, I honestly cannot tell you the last time that I laughed as much as I did over the course of the 3 days!

I’m talking actual pain in my abs and ribs from laughing that hard, it was pretty much constant relentless fun and banter…..

They say laughter is the best medicine, which is probably why despite the above pointers about poor nutrition, I would argue the weekend WAS healthy……….. It was healthy for the soul.

For example, when was the last time you laughed uncontrollably and hysterically? Isn’t this what life should be about? Isn’t this part of having a truly healthy mind? Life should be fun!

As we all get older (it happens) we all get more commitments, more responsibilities, more duties, and we are often slaves to time.

We become governed by diaries & our phones, and our days are mapped out for us………pretty much every hour of the day becomes accounted for.

There were times during last weekend where I often had no concept of time…..when did you last feel like this?

People gravitate to holidays, stag dos, hen dos, & weekend breaks because it’s one the few times you don’t HAVE to do anything, you don’t HAVE to be anywhere at a specific time(other than the beach or the next bar!) and your time becomes exactly that…YOURS…………

Going away also reminded how much my close friends mean to me and how I’d missed seeing them, I also made some new (if not slightly odd) friends!

Again, this is what life should be about, solid friendship is essential and an integral part of having a successful life.

Every now and again having a break from everything is a healthy thing, we all get caught up in the day to day stuff, the commitments, the meetings, the job, the stress & the worry.

I’m not suggesting that you live every weekend like we did in Magaluf, and the chances are you couldn’t and shouldn’t want to! Doing this regularly would become old very quickly and pretty much kill your progress, however as ever, the answer is balance. This was 4 days out the year for me…balance.

What I am suggesting is if you can find the time to have some time off now and again, where you are not a slave to your job and/or your phone and you do so whilst truly having fun & laughing with people who are closest to you, then you, my friend, are winning………….

That’s all for today, until the next time,

Tristan ‘straight back to the gym on the Monday’ Buttle.

p.s – if you need any help on bringing balance into your routine, give me a shout.

I wanted to put my fist through the screen………


I’ve been wrestling with technology this past week……

Computers are great aren’t they?

………when they work!

I managed to mess up my email lists on mailchimp.

After shouting at the screen, talking to myself, and at one point threatening to smash the monitor, I appear to have now resolved the issues………..

Turns out that the devil is in the detail and I was having bounce & omnivore issues (whatever that means)…which I’ve kind of been ignoring for a while….

I also hit my limit on total subscribers I can enter without upgrading to the premium version….

There’s some clear lessons here that you can apply to your health & fitness goals.

Don’t ignore the obvious signs that things maybe aren’t right. I had notifications, but I CHOSE to ignore them and just kept on hammering away; convincing myself it will be OK.

> Don’t do this with your body… if you are getting feedback listen to it…if you are experiencing regular pain (not just soreness), get it looked at by a professional.

> Don’t do this in life…..try not to ignore what needs addressing.

> The devil IS in the details…are you tracking what needs to be tracked for your goals? Your food diary & training logs are your friends, but only if you log accurately & consistently.

> Very often the ‘free’ or cheap version of things isn’t always your best option…try to think long term…

All too often, if it sounds too good to be true…you know the rest…..

Until the next time,

Tristan ‘mailchimp master’ Buttle.

P.S – if you are suffering with any pain, please do have it looked at, speaking from experience, you need to listen to your body. Life is too short to be living in pain.

How to eat porridge without feeling like Oliver Twist……………………….


Eating clean/healthy is bland & boring………………..

Is it?

This is the typical perception, am I right?

Bland, flavourless, beige food, with no colour & no flavour, just eat, chew, repeat……… This is especially true when it comes to breakfast, particularly with reference to good old porridge oats………

This doesn’t have to be the case my friend………….

First up, I’d just like to start by saying that personally, I’m not keen on labelling ANY food as GOOD or BAD…I don’t believe that’s healthy……

…..think of it as good or bad CHOICES opposed to good or bad foods.

………For example, having birthday cake on your birthday isn’t bad is it? But having birthday cake every day becomes a bad choice……………Anyway, I digress…

So basically you CAN eat whatever you decide/desire…but when it comes to condiments/sauces/flavours, you may find that banging a load of your fav sauce on your meals may create a larger dent in your total daily calorie intake that you realise.

But if you want to be able to stomach your porridge without feeling like Oliver Twist, read on…………

Firstly, you may think me about talking about porridge oats is a bit typical/cliché/boring?

Perhaps, however: 1) Oats are a great source of carbohydrate.2) Oats are cheap. 3) Oats are quick.

By the way, for the sake of this, I’m talking about actual porridge oats, not the pre flavoured stuff which will quickly ramp your daily sugar content up….

If I’m having carbs as part of my routine with breakfast, I personally weigh out the oats I need the night before (I typically have 100 grams, you will probably not need this much)…this makes my morning routine easier……tip: get some digital scales.

I don’t soak them or any of that business….just a dry measure in a bowl, ready for the following morning….

Add water, stir, microwave for 90 secs- done… simple…

Now for the flavour:

I personally mix in 1 scoop of whey protein (you may not need a full scoop, especially if you are having fewer oats) into the cooked oats…I’m a chocolate flavour kind of guy….. Always look for quality, & a reputable brand when choosing your whey.

Next up, sprinkle some cinnamon into the mix…. Massive health benefits, tastes like Christmas, what’s not to like?!

Nearly there….meant to say earlier, you need to purchase some frozen berries (cheaper than fresh, won’t go off & some actually have lower kcal count than their fresh counterparts)…measure out what you need the night before & leave to defrost overnight in the fridge…

Chuck the berries into the porridge & you have yourself a meal!

No beige, lots of flavour & colour greater nutritional value, higher protein & higher antioxidant content… bang on!

Give it a whirl; let me know how you get on…

That’s all for today, until the next time,

Tristan ‘quaker’ Buttle.

P.S – if you’ve got any ideas yourself, let me know……………..

Read this before taking any supplements!


What you need to know and consider

As protein shakes and the use of a massive array of different supplements are becoming more rapidly widespread, I feel it is part of my duty to you to inform you of the benefits of taking certain supplements in conjunction to a well balanced nutrition plan. I will also address the false misconceptions of taking supplements over the course of the next few months. It can be confusing, and understanding supplementation can be made increasingly difficult by public perception and branding.

For example, if you were to ask the average person what they think of protein shakes, a typical response could be a grimace coupled with “you don’t know what’s in them; it can’t be ‘good’ for you”. In their mind, you may as well be publicly sticking a needle in yourself! The exact same person probably wouldn’t have the same reaction to the consumption of a ‘sports based’ energy drink, which are extremely widespread and available from just about every shop/supermarket, despite these drinks very often containing high levels of sugar, and many other stimulant based ingredients. Lucozade for example is actually marketed endorsed and supported by athletes, yet is purchased and consumed by a often inactive demographic.

Firstly it is essential that you have a balanced diet containing all the necessary nutrients (macros and micros) before introducing any shake or supplement. It is far more beneficial to get your diet on track first for you to notice tangible results and also for you to make vast improvements in your health. There isn’t a supplement invented that will transform you or help you if the rest of your diet is poor.

Remember that by definition a supplement is ‘Something that completes or enhances something else when added to it’. The use of any supplement is also dependent on your individual goals. I suggest before committing to purchasing any supplements you discuss your goals and current lifestyle with a fitness professional (such as myself!) and do your own research.

I do acknowledge that supplements can play a role within an individual’s routine and can definitely help in terms of reaching goals, and I do personally take a variety of supplements myself. However, the main points to consider with your existing diet & lifestyle before purchasing/committing to any supplements are:

-Are you eating clean/whole food choices, and avoiding processed and refined foods?

-Are you eating sufficient amounts of protein/carbohydrates/good fats to support the level of training you are performing at?

-Are you eating at regular intervals?

-Are you always aware of what your next meal will be?

-Do you plan and prepare your meals?

-Do you drink sufficient water for your bodyweight on a daily basis? ( – have a read to find out how much).

-Do you feel you get sufficient sleep and recovery? (See my blog for more info),

-How much stress do you have within your current lifestyle and how do you combat it?

I suggest that you consider addressing all the above points before introducing supplements into your routine.Doing this will not only improve you health massively but also place you on the right path to achieving your goals.

Thank you for taking the time to read this blog, if you found it useful please like and share with others.

If you need any help or further advice, please do not hesitate to contact me, on here or on Facebook.