18 September 2016 , Posted by Jay Geraghty

How to use Coffee when Intermittent Fasting / SMT Program

The reality is… Black coffee is one of the healthiest beverages on the planet. The research is 100% clear on this! The option is there to use intermittent fasting on my 90Day SMT Program, and explains how to use black coffee strategically to make intermittent fasting downright effortless. The key to getting the most out […]

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24 May 2016 , Posted by Jay Geraghty

SMT Program Intermittent Fasting Guide / SMT Program

What is Intermittent Fasting Intermittent fasting isn’t eating less food, all Intermittent Fasting is, is eating in a timed window. This is then followed by a fasting period. Everyone fasts already when they sleep. Say you go to bed at 11pm and get up at 8am, you’ve fasted for 9hrs.

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24 August 2016 , Posted by Jay Geraghty

SMT Programs Top 5 Healthy Protein Desserts to Make and Bake with Whey / SMT Program

Whey protein is highly versatile cooking ingredient. We all know that excitement when we get that new protein order delivered, that rush to tear it open and make a shake. Well it doesn’t end there with whey. The following dessert recipes are all on the SMT Program an tailored to each individual. All you need […]

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21 August 2016 , Posted by Jay Geraghty

The 5 Best Nutrition Hacks to get Lean and Toned fast / SMT Program

When it comes to getting lean and toned, there are a few basics that are a must. After that it’s all about how you can make the smallest tweaks to have the biggest impact… These are what I like to call hacks and are backed, tried and tested and proven by science. So here goes….

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18 July 2016 , Posted by Jay Geraghty

Why Fat Loss stops & What to do

Fat loss stalling is one of the most frustrating things people will encounter in their quest to getting in shape. This seriously hinders peoples progress and effects their mentality, and 9 times out 10 people will just give up instead of understanding what’s actually happening and deal with the problem straight away.

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15 July 2016 , Posted by Jay Geraghty

Master the weekends and you’ll 100% get lean

The weekends are where 99% of people will fall down on their diets and then wonder why they’re not changing weeks into a plan, why they’re still looking the same in the mirror only to give up thinking this isn’t working. So i’m going to explain to you why it’s always the weekends that trip […]

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10 June 2016 , Posted by Jay Geraghty

5 REASONS TO SMASH HIIT WORKOUTS THIS WEEK

HIIT (High Intensity Interval Training), is without a shadow of a doubt my favourite workout when it comes to melting body fat, why, because it’s proven countless times that it’s most effective training method for burning fat. It takes no time at all and can be done anywhere.

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25 April 2016 , Posted by Jay Geraghty

IT’S EASY!! Meal Prepping is a lot easier than you think / SMT Program

Meal preparation is where its at for success in smashing your fitness goals. Having your food to hand when you need it, is 100% the sure fire way to ensure you’re always on the money and burning fat for fun day in and day out.

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30 June 2016 , Posted by Jay Geraghty

A BIT ABOUT PROTEIN & PROTEIN POWDERS

Protein is a vital nutrient for our bodies, it is an essential food group that we do not want to under consume. It will help us preserve muscle, maintain strength, regulate blood sugar levels and keep you feeling fuller for longer between meals.

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7 June 2016 , Posted by Jay Geraghty

MEAL PREP 101 – QUICK & EASY

People think that preparing their food is going to be a burden on their lives, take for ever and just completely take over. In reality, it doesn’t need to be that way at all. Have a watch of the video on how to nail it and always remain on track. You can also read my […]

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3 May 2016 , Posted by Jay Geraghty

SIMPLE!! Hydrate and get Lean / SMT Program

Just to make it 100% clear, a hydrated body will burn fat at a far higher rate compared to being dehydrated by an absolute country mile. Water is one of the most abundant substances in the body and makes up approximately 70% of our bodies, as well as that, most of the food we eat […]

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18 April 2016 , Posted by Jay Geraghty

FACTS!!! Alcohol & Getting Lean

Here are the facts on the Matter: It’s important to understand, that there is no way the human body can store ethanol (alcohol calories) as fat. That said, the body still needs to burn off the alcohol calories consumed, and will do so first, before it begins to start on any of the food you […]

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27 May 2016 , Posted by Jay Geraghty

INTERMITTENT FASTING 101

Here is some information on intermittent fasting, how it helps increase the effects of fat loss when in a calorie deficit.

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18 January 2016 , Posted by Jay Geraghty

5 SIMPLE STEPS TO MEAL PREPPING LIKE A BOSS

PREPPING SKILLS When it comes to getting lean and burning fat like an absolute machine, being organised and consistent in the kitchen is the only sure fire way to smash your goals and getting that body you want.

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4 June 2016 , Posted by Jay Geraghty

5 TIPS WHICH WILL 100% GUARANTEE YOU GETTING INTO SHAPE / SMT Program

Regardless of the time of year, following these 5 points will 100% guarantee you’re healthier, leaner, fitter and stronger and will keep you that way….

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15 June 2016 , Posted by Jay Geraghty

DO CARBS MAKE YOU FAT?

Carbohydrates, the very word that sends a shudder down the spines of many people when trying to get into shape. With all the mumbo jumbo out there leading people to believe they need to avoid carbs if they want to burn fat, when in reality it’s just not true. Here’s why…..

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3 May 2016 , Posted by Jay Geraghty

MUST READ!! Scales?? #DingDingDing #Theylyin

The scales!!!! There is no bigger motivation or mood killer than the scales. The scales can either make your day or break your day within 2 seconds and most often than not leave you feeling disappointed, as the number staring back at you is not what you wanted to see.

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21 August 2016 , Posted by Jay Geraghty

Peanut Butter & Banana Protein Muffins

These muffins are the simplest recipe delivering the tastiest outcome ever!!! Perfect for the sweet tooth geeks amongst you. If this is a bit of you, give them a whirl, you won’t be disappointed.

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12 August 2016 , Posted by Jay Geraghty

SMT Protein Cheesecake for the absolute win…

Now this is a game changer folks. The SMT Program Protein Cheesecake will blow your mind and taste buds and really tastes like little drops of heaven. If this is a bit of you give this recipe a whirl, you won’t be disappointed.

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11 August 2016 , Posted by Jay Geraghty

SMT Protein Flapjack

The perfect post workout snack for those with a sweet tooth. These beauties taste incredible and were rustled together by PhysiqueGeekKatie.. Absolute winner, give them a blast, super simple to make and your taste buds will be greatful, trust me

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28 July 2016 , Posted by Jay Geraghty

Meatball Madness SMT Style

Who doesn’t love meatballs….? These #smtfleximenu meaty meatballs are loaded with high quality proteins and fats making it a rest day winner.. These taste like little drops of heaven. Your taste buds and body will thank you.. Give them a whirl.

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28 July 2016 , Posted by Jay Geraghty

Tikka Tikka Tikka Masala – Reduce Carb me

Anyone not working out today, it’s all about those proteins and fats so it’s got to be the #smtfleximenu Tikka Masala for tea. This beauty is full of flavour and takes no time at all to prepare. Give it a bash

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28 July 2016 , Posted by Jay Geraghty

Who’s for some Cajun Stuffed Peppers

You’ve got to give this absolute beauty a tried. This reduced carb meal is a delight on the taste buds, quick and easy to make. It’s an all round #smtfleximenu winner

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14 July 2016 , Posted by Jay Geraghty

Chicken Teriyaki refuel style – This a bit of you post workout?

This is an absolute blinder for a post workout meal. Easy to prep and cook.. Give it a whirl, you’ll love it Check out the recipe below……

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7 July 2016 , Posted by Jay Geraghty

Who’s for a Cajun Burger & Spicy Wedges

Let’s face it, you can’t go wrong with a cheeky burger and wedges… You’ve got to give this beauty a try, tastes incredible.

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30 June 2016 , Posted by Jay Geraghty

Who’s for Protein Overnight Oats

This is an absolute belter for a post workout refuel meal if any of you guys or girls workout in the morning… It takes 2 minutes to rustle up and you’re good to go.

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22 June 2016 , Posted by Jay Geraghty

Chicken Kebabs and Paprika Potatoes SMT Style

Everyone loves a kebab and these beauties taste blooming epic. Give these ago, you’ll be blown away. Perfect refuel meal after smashing an SMT30 Workout.

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19 June 2016 , Posted by Jay Geraghty

You’ve got to try this! Salt & Pepper Chicken SMT Style

You’ve got to give this Salt & Pepper Chicken SMT style a go. This is gorgeous, tastes like little drops of heaven.

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8 June 2016 , Posted by Jay Geraghty

GIVE THIS KING PRAWN SATAY A WHIRL

This beauty tastes absolutely gorgeous and will take 15 minutes to cook, start to finish. A belter for those in a rush

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4 June 2016 , Posted by Jay Geraghty

EATING HEALTHY, SMASHING YOUR WORKOUTS & STILL NOT GETTING INTO SHAPE? WHY

You seem to be doing everything right, you’re eating healthy meals, you’re smashing your workouts and still not getting into shape… Well here’s why WATCH HERE!

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31 May 2016 , Posted by Jay Geraghty

SMTFLEXIMENU MEAL OF THE WEEK: HONEY & LEMON PEPPER CHICKEN with JASMINE RICE

This a right cracker on the taste buds… Give this after a workout HONEY LEMON CHICKEN INGREDIENTS: 195g Chicken Breast 160g Jasmine Rice 6g Coconut Oil 5ml Soya Sauce 15ml Rice Wine Vinegar Salt & Pepper Honey Lemon Sauce (see below)

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26 May 2016 , Posted by Jay Geraghty

Say Hello to the SMT Refuel Pancakes

Say hello to the SMT Program Refuel Pancakes… It’s lean winner on the #SMTFLEXIMENU, and a delight after smashing an SMT Workout Checkout the recipe, give it a whirl. You won’t be disappointed.

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25 May 2016 , Posted by Jay Geraghty

Anyone having an “I want to quit” Day?

Changing how you eat or exercise is far from easy. There will be times when you feel like giving up, not want to leave the house, lay on the sofa, order a domino’s and whack on your favourite series on Netflix. We all have days like that, but what matters is that we pick ourselves […]

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20 May 2016 , Posted by Jay Geraghty

SMT Program Meal Of The Week: MASSAMAN CURRY

Massaman Curry is an absolute joy on the taste buds and an absolute lean winner on the #SMTFLEXIMENU Checkout the recipe, give it a whirl. You won’t be disappointed.

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10 May 2016 , Posted by Jay Geraghty

MUST READ!! Why Diets haven’t Worked for You?

Now, regardless of what you’ve overheard in the gym, or what a friend has told you, your nutrition is by far the most important element when it comes to getting lean and in shape. 99% of diets people try, will fail simply because you cannot sustain it for a long enough period of time to […]

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4 May 2016 , Posted by Jay Geraghty

SMT Program Meal Of The Week: Thai Green Curry

Lets face it, who doesn’t love a cracking Thai Green Curry. This is one of my faves, not only because it tastes epic, but it’s super quick and easy to make. What makes this beauty even better is the fact you can have it as a low carb option, or throw some rice with it […]

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28 April 2016 , Posted by Jay Geraghty

CONFUSED!! 6 meals a day at set times to get lean?

Does it even matter if you eat every 3, 4, or 5 hours in order to get lean? There is so much information out there that marketing and fitness publications share, telling you, you need to eat every 3 hours to get lean or you must eat within 30 minutes to 1hr after your workout, […]

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27 April 2016 , Posted by Jay Geraghty

CHEEKY CHICKEN STIRFRY!!! SMT Program’s Simple Meal of the Week

If someone tells you can’t have a cheeky Chicken Stir-fry and get lean #theylyin. As long as as the ingredients are tailored to you and meets your bodies energy demands, nothing is off the menu. Check out this beauty…. Meal of the Week goes to the CHICKEN STIR-FRY

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22 April 2016 , Posted by Jay Geraghty

READ THIS!!! Is getting in shape this simple?

Fat loss is summed up in 1 sentence so easily. “You need to consistently remain in a calorie deficit (consuming less energy than your body needs) over a period time in order to lose fat”

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16 April 2016 , Posted by Jay Geraghty

TRY THESE!! BUFFALO CHICKEN WING WINNERS

This little delight, is perfect for a cheeky snack. Takes 2 minutes to prep and 30 mins to cook, and will keep you lean and satisfied with a kick.

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14 April 2016 , Posted by Jay Geraghty

TRY THESE!! The Easiest Protein Pancakes in The World

Here is a cheeky recipe for the worlds easiest protein Pancakes…(4 INGREDIENTS!!) This little delight, is perfect morning, noon and night. Takes 2 minutes to prep and 5 mins to cook, and will keep you lean and satisfied.

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22 January 2016 , Posted by Jay Geraghty

5 Top Tips to keep you Motivated

During the winter months especially, it becomes a little more tougher to pick yourself up and get motivated to get yourself to the gym and smash a workout. Even the thought of hitting the kitchen to prep your meals, seems like the biggest chore in the world. It’s at these times, you need to stay […]

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21 January 2016 , Posted by Jay Geraghty

Not seeing results… 8 Reasons why

Losing body fat isn’t rocket science, it’s pretty straight forward body mathematics. Eat less you lose weight, eat more you gain weight, right? Well, this is pretty much correct, but the one thing so many people forget to work out when starting a fat loss journey is actually working out their starting point, learning where […]

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27 November 2015 , Posted by Jay Geraghty

HIIT me any day of the week

HIIT CARDIO: – High Intensity Interval Training My Favourite Fat Burning Cardio. HIIT, or high-intensity interval training, is a training technique in which you give all-out, everything you’ve got, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active (fitness level dependant), recovery periods.

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26 November 2015 , Posted by Jay Geraghty

Diet or Lifestyle…..

The word DIET…. It sends a cold shiver down the spines of most people. Hunger, restriction, tiredness, no social life etc are but a few of the instant thoughts and emotions people associate when the word diet is mentioned. I hate the word diet. For me, telling someone they are on a diet instantly puts […]

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25 November 2015 , Posted by Jay Geraghty

Why Eating low Calorie doesn’t work long term

Eat Less, exercise more gets you in shape right? Not always!! You will have heard It time and time again, oh you just need to eat less or you need to exercise more. For me, the two go hand in hand but what’s more important is that more often than not, people go to low […]

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3 November 2015 , Posted by Jay Geraghty

Chocolate Coconut Protein Balls

Check out the latest addition to The SMT program menu. Vegetarian & Vegan Friendly also These bad boys are like little drops of heaven. So simple to prepare, nutritious and a sweet fix for those of you out there with a little bit of a sweet tooth ;-).

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11 October 2015 , Posted by Jay Geraghty

WE ARE LIVE!!!! COMPETITION WINNER

I can’t believe it…. The Physique Geek website is officially live. It’s been a busy couple of months, but it has been worth every second of it. So, the winner of the Free 12 Week S.M.T Fat Loss transformation is (drum roll please)……… SAMMYLEWIS23. Congratulations. An email has been sent to you with your free […]

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8 October 2015 , Posted by Jay Geraghty

Meal Prepping Beauty

Over the past few weeks I’ve been sent numerous pictures of my clients meal prepping skills and if i’m being honest, they’re outdoing me. I thought I would post a few of them so you can see their mad meal prep skills.

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