Pete Gawtry’s Fitness Blog
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Jul 26th


Superfood Meal Bars

New meal bars made Great way to get some carbs in the system and keep you full. Very high calorie, but perfect to eat whilst Intermittent Fasting.. Tastes DIVINE ————————————————————— Here are the ingredients Just blend them all together (apart from the vitafiber that needs to be put in microwave for 5 mins until start […]

Jul 11th


What makes a diet work for athletes? (or for anyone!)

Whether you have performance goals or fat loss goals, your diet will greatly influence the outcome.  As prof. Ron Maughan famously quoted; ‘A good diet won’t make average athletes elite, but a poor diet will make elite athletes average’ Your diet significantly influences training and competitive performances: what you eat and drink, how much you […]

May 8th



Skipping breakfast; portrayed by many as ‘unhealthy’ due to breakfast being coined as the most important meal of the day. The lack of nutrient and calorie provision during sleep would highlight the first meal upon awakening as being important for numerous reasons; to reduce energy and lethargy, improve mental focus and cognition, manage hunger levels […]

May 7th


Gluten Free Protein Rice Krispie Bars

I love Vitafiber, probably my most favourite ingredient. I am on carbs at the moment and I wanted a bar to go with me. A carb bar! so I came up with these.   Gluten Free of course! Calories 266 each bar 81 g Carbs, 12 g Protein, 1 g Fat   Ingredients to make […]

Feb 8th


Keto Almond Flour Biscuits

Keto Almond Flour Biscuits 2 1/2 cups blanched almond flour 1/2 tsp baking soda 1/2 tsp baking powder 1/4 tsp sea salt 3 tbsp butter, melted 2 tbsp pure coconut milk (room temperature is best) 2 large eggs (room temperature is best) – OR 2 Tablespoons of flaxseed meal (6 tablespoons of water) and let […]

Feb 8th


Keto Chocolate Brownies (Keto bars)

This is my own recipe Serves 16 602 Calories 26 grams of fat – 0 grams (net) carbs – 37 grams protein  200 grams – Raw Cacao butter 60 grams – Flaxseed meal 200 grams – psyllium husk 100 grams – MCT powder 300 grams – Erythritol 100 grams – Whey isolate (I used vanilla) […]

Jan 1st


Are you wanting to lose weight? New Years resolution?

  Pete Gawtry Senior Personal Trainer arrives at Kirkstall Road Are you wanting to lose weight? New Years resolution? Pete Gawtry is a weight loss expert. Formally based at the Xercise4less Leeds North (Seacroft) gym where he quickly became the busiest Personal Trainer, rising quickly within the ranks at Xercise4less. As well as being an in-demand and highly acclaimed PT, Pete is a […]

Oct 14th



First and foremost, fat oxidation (fat burning) does become elevated during periods of energy/carbohydrate restriction. This is pretty clear in the literature and is a result of decreased carbohydrate oxidation. Therefore, it does make sense that if you were to practice the above, then fat loss would be greater. But, not so fast… It would […]