Chilli contains up to seven times the vitamin C level of an orange and has a range of health benefits, including fighting sinus congestion, aiding digestion and helping to relieve migraines and muscle, joint and nerve pain. It's also a good source of vitamins A and E, beta-carotene, folic acid and potassium.

#testimonial Aimee Khupe: I have been working out for years but came to Edd around a year after my first pregnancy feeling uncomfortable with some stubborn weight to shift and I had lost my gym confidence. Edd has built up my strength, fitness and confidence and I look forward to our sessions every week. If I was rich I'd see him every day! He is a squatting expert and has slowly corrected my technique and made me get low! I still have a way to go but am back down to pre-baby weight and can finally feel those stomach muscles again! Can't recommend him highly enough.

Came home from work zero food in the fridge, then I get that knock on the door! Arse well and truly saved by @fuelandnourish

@tolkeinheads Sam is a typical ectomorph body type. What do we mean by this? An ectomorph is a typical skinny guy. Ecto’s have a light build with lean muscle. Usually ectomorph’s have long limbs with stringy muscles. Shoulders tend to be more on the narrow side and we have to work that little bit harder to make muscle gains. I say we as I'm a typical ectomorph too, what do l us ecto's need to do to? Without getting into a very long winded complicated "argument" about the best way to build lean muscle, as a general rule of thumb we need consume more than we're burning and lift "heavy". Sam is on a tried and tested 3 day per week programme, we focus on the big 3 lifts and "try" to incrementally increase the load weekly. So far so good, week 6 on current cycle squat, deadlift and press have all been increasing. Using deadlift as an example, Sam's 1 rep max was 100kg we are now lifting 10x3 at 85kg. Conclusion: Sam is stronger, body composition is slowly changing, attitude to food consumption has changed. Keep up the great work mate.

Client alma: "I want to work on my glutes without loading my quads" Answer ladies and gentlemen, resistance banded glute bridges. That'll certainly help develop a nice peachy bum, technical term.

My happy staffy wishing you all a happy Monday!

Guaranteed to increase your rep max by 10% , new ROM tees available now!

New toys at the gym, thanks to ROM strength coach @strongtobeuseful

#testimonial Jamie Moneypenny: When I first started training with Ed I was overweight and lazy. All I ever did was go to work come home sit on the sofa eating crap food and sweets and smoking a lot of pot. And To be honest I wasn't really that happy with my life. So my friend Zoe signed me up with Ed and told me just give it ago. So I went with an open mind. To my surprise I really enjoyed myself it was hard work but fun. I went back the next week and really got into it. Ed put me on a diet that week which I found hard to stick to but I stuck at it. The following week Ed weighed me and I couldn't believe it, I had lost 2kg in one week, I was so happy!!!!!! So I decided I was going to give it 100% and train as much as I could. I new to do this I would have to give up smoking pot (and considering I've been smoking it everyday for the last 25 years and nothing has ever made me want to do that before including losing girlfriends because of it) that was quite a big turnaround!!! When I started I weighed 83kg and now I'm 74kg so in just 12 weeks I have lost 9kg. I also use to have a 36 inch waist line and now I have a 30inch waist. Which is crazy when I think about it. I've now been training with Ed for 13 weeks and I love it!!! I train with him once a week and go on my own as well 5 times a week now, he has given me a training plan to work to when I'm training by myself so I always know what to do and when. The results are really starting to show now, And I'm so happy with how I look now. I don't have to where XL t-shirts to hide my belly anymore I now can where a medium t-shirt. He always pushes me and makes me believe in myself. He really has helped me with his training and I couldn't have done this without him. So if you're looking for a personal trainer to help get your self in shape. Ed is the man to choose 100%.

A little update on my own training, which I hate doing but felt this is worth a share. After hitting PR's last year on nearly all the big 3 lifts bodyweight 98kg I've now had to taper down heavy loading due to knee issues, pelvic issue and a rotator cuff issue. Resistance work is down to about 3 hours per week sometimes 2 depending on work commitments, big 3 still play a key roll albeit in a different format, still keeping the load up but only if my body allows and training full body in each session. I spend most of my spare time moving around the bags which is around 4-5 hours per week and slowly introducing running again. At 34 I'm by no means an old dog but the aches and pains are definitely there which is more of a mental battle then anything, but I feel light again, my speed is coming back and even though I'm sitting at around 15% probably more body fat, I feel "fit" and I use that term lightly. "Fit" for me means being able to move around on my feet without laboured breathing, swimming with the dogs, hitting the bag for 8 rounds, going for a run, keeping the heart and mind healthy. We are all chasing some kind of ideal, keep your eye on your goal and above all enjoy!

@fuelandnourish have got me covered on my meat free Monday. I thought I was being a bit of a diva when I asked fuel and nourish to lay off the meat on Monday's meals, they answered with these amazing stuffed peppers!

Home grown tomatoes for a little Sunday summer's evening.

Stoked to be going to see @blacksabbath tonight, best date night of all time @rebeccalouisehyde

Sunday vibes

The judge and his not so judgemental but equally annoying sidekick!

Sunday vibes.

Chai tea with warm almond milk and good dose of stretching!

The ringmaster @olliepinnock in action with one of his clients, book in with ollie today. Message for further details.

This handsome moustached devil has limited space available for private professional boxing sessions or group training. Accept no imitations learn with the best, the ringmaster @olliepinnock

My boy, always has the last word!

I always get a little pissed off when people talk about how much more expensive it is to eat healthy, and how time consuming food preparation is. Here's a meal that cost under £1 yes under £1! 3 eggs scrambled with kale, garlic and mushrooms, pan to mouth in all of 5 minutes!