Silverback Tarzan

I want to hear from you

Hello everybody, hope you're all good. It's been a little while. How are you finding my Patreon? Is there anything I can do to make it more productive for you? What have you found useful? Is there anything that hasn't worked for you? Anything you'd like to see more of or get more information on? I'd love to hear any thoughts at all about it all. Just let me know in the comments here or pm if you'd rather. 

All the best, Silverback T

Quinoa salad, Roast veg & Chicken thighs

Food; Recipes

Quinoa salad (great made from left overs as already cold but easy enough to make from scratch too. I make this while the raasted stuff is cooking.

Ingredients (just add together and toss):

Cooked Quinoa 2 cups ish when cooked.

One finely chopped shallot or small onion

1 tin of drained black beans.

1/3 cup of live yoghurt

Generous splodge of olive oil

Handful of chopped fresh mint

Salt & pepper

Chicken thi...

Muscle Up Progressions

Trainingtutorial; Stage2; Pullups; Muscleups

Thanks for the great questions about muscle ups - hopefully this vid explains a bit more. Let me know if you want to ask anything else. All the best:)

Cosmic Vibes SBT

way 7 move. Great vibes for training, dancing or anything else you want to do.

Body Efficiency

Trainingtutorial; Trainingstructure; Stage1; Stage2

Thinking about how to use yourself well in your training for your maximum efficiency.

Chicken, parsnip & leek soup

Food; Recipes:

This soup/stew can be made with just about any veg you have in your fridge but this one was made with 

Chicken breasts (1-2 per person)

Shallots 1 per person (can use onions instead)

Leeks 1-2 

Parsnips 2 per person

Coconut oil

Thyme

Bay leaves 1 per person

Method:

Fry off the diced chicken with the chopped shallots in some coconut oil until lightly browned. (Tip: chop your chicken into the pan wit...

Yo part 2

Yo!

Our first LIVE! 

Meet & greet, a chance to say hello, ask any questions and for us to get to know each other.

How often and when should I train

Trainingtutorial Trainingstructure Stage1 Stage2

Thinking about how to fit training into your life and how long you should I train for.

Face to face

Just setting up a system to chat with everyone. Do you prefer zoom or just a live on You Tube. You Tube - you can only comment. Zoom - everyone can talk and see each other but you need to download the app. 

Sea Bass, salad & potato prep vid included.

Food; Recipes;

Freshly caught sea bass cooked on the BBQ. Herb salad & saute potato

Fish: Most fish can be cooked like this - scale, gut & wash,  stuff with a selection of fresh herbs - we used   bay, rosemary, marjoram & parsley and some sliced lemon. Rub tin foil with oil - coconut or olive is good and wrap leaving air inside and making a nice seal.. Put on gentle BBQ for 30mins or less if smaller fish. Turn frequently, every 5 mins or so.&n...

Spotify Playlist

Due to high demand 

Carbs

Food; Foodtypes: Carbs - how much do you really need?

Disclaimer

All the information provided on this site is my personal opinion based on my experiences and learning. I am not a PT, nutritionist or psychotherapist. I am sharing my experiences so that you can pick and choose what is useful for you. It is 100% your responsibility how you apply what I say! 

Creativity & Motivation

Foundation; Trainingtutorial; Trainingstructure; Stage1; Stage2:

How to get yourself going and keep yourself going.

Training Structure Part 4: Warming Down

Trainingtutorial; Trainingstructure; Stage1; Stage2: 

 Warming Down as a natural part of your circuits and session.

How many reps?

Trainingtutorial; Trainingstructure; Stage1; Stage2: How many reps should you do? What will work best for you?

Training Structure Part 1: Making the most of your sessions

Trainnigtutorial; Trainingstructure; Stage1; Stage2; Make time for this starting place for all your training. Efficiency & motivation.

Training Structure Part 2: Getting Going

Trainingtutorial; Trainingstructure; Stage1; Stage2

Warming up and getting going into your training sessions.

Training Structure Part 3: The Grind

Trainingtutorial; Trainingstructure; Stage1; Stage2:

How to organise your training so it's most efficient for you. What to do once you've warmed up and got going.

Routine & Habits

Foundation; Mindset; Trainingstructure; Trainingtutorial:

 Mindset on routine & habits - building foundations for success.

Protein

Food; Foodtypes;  Protein - why and how much you need.

Steak & Veggies

Food; Recipes: Favourite meal except fish, rice & salad.

Steak cooked in butter and garlic. Fried onions and tomatoes. Avocado. Excellent.

Eating on the go

Food; Recipes: Eatingout:

Sometimes I'm on the go and I go for an instant meal from a supermarket. This is the kind of thing I choose. Bulking up on the protein and plenty of good oils in there too. A treat option on a quick fix.

Steak & Salad

Food; Recipes: An SBT classic and staple.

Steak - Fry off in some good quality oil - coconut oil is great as it can handle the heat of the sizzle. Get it nice and hot and then get your steak in with a couple of cloves of garlic and a bit of salt according to what you need. I go for a good quality of organic free range beef when I can.

Salad - Tomatoes, avocado, red onions and some lettuce drizzled with lemon juice and olive oil.

Pizza - I don't usually have this but we had o...

Eggs & Veggies

Food; Recipes: A bangin' breakfast option or  a nice easy lunch.

Eggs - These are a smashed  omelette - whisked up with a fork  and fried in some olive oil. Stirred a bit and turned over. Quick & easy. Could do them any way you like using a good oil - butter or olive oil are the ones I go for.

Go for whatever veggies you have. This is French beans and carrots simmered in a small amount of water and added to gently fried onions and yellow peppers in a bit of oliv...

Easy Going Lentils

Food; Recipes: This easy lentil recipe is a staple in our household. Can easily double the recipe to save some for next day.

250g Lentilles Vertes (Dry green speckled lentils) The best lentils for flavour and texture IMO. Tons of fibre, protein & loads of what you need for a healthy gut. Cover well with water and gently simmer for 45 mins or so until soft but still holding their shape. Add water as needed so it doesn't boil dry, but not so much that you end up with ...

Prawn Power Plate

Food; Recipes:

Precooked organic king prawns - I eat loads to keep up my protein levels but you might not need as much. Drizzle with #AppleCiderVinegar and extra #Salt if you've been sweating a lot (lay off it if you haven't!).

Baked Sweet Potato: Low GI compared to white potatoes so less triggering for your sugar levels. Bake plain on a tray for 45mins to 1hr depending on size of potato at Gas Mark 6 -7 or 200 'C. Serve with grass fed butter if you have some.

Salad: Finely ...

Sugar

Food: Foodtypes; Foundation: What you need to know about sugar for your health. You might not want to hear it but you know you need to.

Vegetables

Food; Foodtypes; Foundation: Why vegetables are so useful for your health and vitality.