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Ru Wikmann - The Sculptor - London Personal Trainer

Blog - Health & Fitness

Feb 29, 2016  |  Category: Recipes

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with some steamed veggies or fresh mixed leaf salad. 

Servings: 4 

Here’s what you need…
  • 1 Tablespoon sesame oil
  • ¼ cup lemon juice
  • ¼ cup soy sauce
  • 1 teaspoon mustard
  • 1 teaspoon ground ginger
  • ¼ teaspoon garlic powder
  • 4 (6oz) salmon steaks
  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Set aside 1/2 cup of marinade and refrigerate.
  3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
  4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.
Nutritional Analysis (macros): One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, 2g fiber, and 38g protein.

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Oct 13, 2015  |  Category: Recipes

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 4





Here’s what you need…

  • 0.5 kg , boneless, skinless chicken breast
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 yellow onion, chopped
  • 2 heads broccoli, chopped
  • 2 carrots, cut in half and then into 2 inch segments
  • 2 heads baby pak choy, chopped
  • 1 courgette, chopped
  • 1 teaspoon fresh ginger, minced
  • 3/4 cup chicken broth (divided)
  • 2 tablespoons arrowroot starch
  • 2 tablespoons toasted sesame seed oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon desiccated coconut
  • 1 ripe, organic mango, peeled, pitted and chopped
  1. Rinse the chicken and cut into 1 inch cubes.
  2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the pak choy and courgette. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
  3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and dessiccated coconut. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.


Nutritional Analysis: One serving equals:  365 calories, 16g fat, 16g carbohydrate, 6g fiber, and 28g protein.

Adjust the portion size according to your weight, metabolism and fitness goals.

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Sep 18, 2015  |  Category: Recipes

Here’s a delicious high protein spinach salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor. Servings: 2





Here’s what you need…

  • 6 cups organic baby spinach
  • 4 hard boiled eggs, chopped
  • 6 pieces bacon, crumbled
  • 1 cup cherry tomatoes, halved
  • 1 teaspoon extra virgin olive oil
  • juice from one lime
  • dash of pepper

  1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.
  2. In a small bowl whisk the olive oil, lime juice and pepper.
  3. Pour the dressing over the salad, mix and serve.


Nutritional Analysis: One serving equals:  340 calories, 20g fat, 10g carbohydrate, 4g fiber, and 26g protein

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Oct 16, 2014  |  Category: Recipes

Why not do some baking and treat yourself to an amazing desert this weekend? Even better if it's one that will support your fat loss goals. That's as long as you don't have the whole cake to yourself :)

Watch the video to find out how to prepare it. Feel free to replace raspberries with other fruit, if you like to experiment. And here is the ingredient list with nutritional analysis:




Raspberries, red, raw : 80g : 39 cal
Cottage Cheese, (1-2% fat) : 170g : 123 cal
Fage greek yogurt total 0% : 1 small container (170g) : 100 cal
Sainsbury's Cream Cheese, (soft cheese) 75% reduced fat : 120g : 132 cal
Egg, whole, organic, raw : 1 large : 75 cal
Organic Coconut Flour : 2 Tbsp : 60 cal
Optimum Nutrition Gold Standard 100% Casein : 1 scoop (32g) : 120 cal
Cinnamon : 5g : 15 cal
Truvia (Stevia sweetener): 30g : 0 cal
Vanilla Extract : 1/2 tsp : 6 cal
Butter, organic, unsalted : 20g : 143 cal
Nairn's Oatcakes, gluten free : 11 oatcakes : 473 cal

This makes two mini cheesecakes.

TOTAL MACROS: Calories: 1286 -  Carb=104g Prot=98g Fat=56g

Macros per serving (1/2 mini-cake): Calories: 321 -  Carb=26g Prot=24g Fat=14g

NB. Portion size may need to be adjusted according to your goals and body composition.

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Sep 25, 2014  |  Category: Recipes

Are you reaching for that processed nutrient-lacking sandwich again? :( Don't do this to your body. Please. 

Here's something that would have taken you 5 minutes to prepare in the morning to take with you to work. It's a simple and light version of tuna salad that cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up.



Servings: 3. Here's what you need...

  • 1 green apple, chopped
  • 1 red onion, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 cans albacore tuna, drained
  • 1 tbsp dijon mustard
  • 1 tbsp extra virgin olive oil
  • 1/4 cup red grapes, halved
  • sea salt and pepper to taste

Mix all of the ingredients in a large bowl and serve. Enjoy :)

Nutritional Analysis: One serving equals: 214 calories, 7g fat, 7g carbohydrate, 5g fiber, and 28g protein.

NB. Portion size may need to be adjusted according to your goals and body composition.

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Jun 25, 2014  |  Category: Recipes

My blog post last week had some jokes about cooking salmon, now I show you how :) I don’t know what it is about salmon but once it’s prepared the right way, it  may just be my favorite food. And it’s also very quick and easy  – you can sort yourself out with an amazing meal in less than 10 minutes.

Salmon is high in Omega-3 fatty acids. Because Omega-3 fats are potent antioxidants, they can reduce inflammation to help muscles recover after workouts, lower blood pressure, improved mood, memory and concentration, anticancerogenic properties and more.

Here is a video from my “lost tapes” collection (the haircut makes me cringe – what was I thinking?), where I show you how to prepare a simple meal that tastes delicious, and will support any fat loss goals.

Ingredients used:

  • 225g salmon (one portion)
  • Parsley
  • Broccoli
  • Lemon
  • Black pepper
  • Himalayan pink crystal salt
  • Extra virgin coconut oil

TOTAL: 50 g protein, 2 g carbs, 27 g fat

Portion size should be individualised for best results.

Check out the video for instructions!

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Apr 20, 2014  |  Category: Recipes

Here's a quick way to decorate Easter eggs with onion peel:

  1. Boil onion peel for 20-30 min
  2. Wrap eggs in onion peel, tie around with a cloth, and place in the pot
  3. Boil for 10 min
  4. Leave for 20 min
  5. Cool the eggs under cold water
  6. Rub some oil on the eggs to make them shiny


Watch the video for full instructions!

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Apr 14, 2014  |  Category: Recipes

We all need some sweetness in our lives, and when on a fat loss mission this can become an issue. That's unless you know how to treat yourself while still moving forward towards your goals. A great thing to have when you really fancy something sweet is kissel. What is kissel I hear you ask?

Kissel is a fruit dessert common in Easter Europe. It's something in between compot and jelly. My grandma used to make it for me since I was a little kid, and I finally learned this simple recipe during a recent visit.

As always I like to remix things, so I've adapted it to my health & fitness goals by making sure that I don't need to add any extra sugar.

Is it sugar free? It has no added sugar, which is a good thing for your health and not just fat loss And apart from the naturally occuring sugars in fruit, you also get a whole bunch of micronutrients. I'm talking vitamins, minerals, phytochemicals - these awesome little things that contribute to cellular function and provide the foundation for many metabolic and physiological processes in the body.

Here is what you need for about 8 servings of kissel:

  • 6 small apples (0p 120c 0f)
  • 3 small pears (3p 66c 0f)
  • 100g dried mixed fruit (2p 68c 1f)
  • 2 tbsp potato starch (0p 20c 0f)
  • 40g Stevia

On top:

  • 100g 0% Total Greek Yoghurt (10p 4c 0f)

TOTAL: 10g protein, 38g carbs, 0g fat (per serving)

Portion size should be individualised for best results.

Check out the video for instructions!

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Mar 25, 2014  |  Category: Recipes

Here is a quick and simple recipe for pear and cinnamon protein pancakes:

Ingredients used:

  • 5 egg whites (20p 0c 0f)
  • 50 g porridge oats (7p 30c 4f)
  • 7 g cinnamon (0p 5c 0f)
  • 1 pear (0p 19c 0f)
  • 1 scoop (32g) Optimum Nutrition Gold Standard Casein vanilla flavour (24p 3c 0f)
  • 3g virgin coconut oil (0p 0c 3f)

On top:

  • 30g Total greek yogurt (optional) (3p 1c 0f)
  • 1 pear (0p 19c 0f)

TOTAL: 54 g protein, 77 g carbs,  7 g fat

Portion size should be individualised for best results.

Check out the video for instructions!

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Mar 11, 2014  |  Category: Recipes

This time I'm offering you to try my secret recipe for some mouth-watering Jamaican jerk chicken. This is a low-carb version served with fresh greens. Perfect for body transformation goals!

Ingredients used (BIG portion):

  • 2 whole large chicken breasts (260g after cooking)
  • fresh greens with vinegar seasoning
  • cooked in small amount of coconut oil

TOTAL: 83g protein, 4g carbs, 5g fat

14 large chicken breasts seasoned with:

  • 4 tbsp dark soy sauce
  • 10g Jamaican jerk seasoning (powder)
  • 3g ground mixed spice
  • 2g ground pimento
  • 5g dried thyme
  • 5g garlic powder
  • 5g black pepper

Cooking time 30 min.

Portion size should be individualised for best results. Get in touch for a tailored nutrition plan.

Check out the video for instructions!

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