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Ru Wikmann - The Sculptor - London Personal Trainer

Blog - Health & Fitness

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 31, 2014  |  Category: Mindset

Did you know that 95% of our behavior, feeling and response is habitual? In the past we learned that certain attitudes, ways of feeling and thinking were appropriate to certain situations. Now, we tend to think, feel and act the same way whenever we encounter what we interpret as the same sort of situation.

What we need to understand is that these habits can be modified, changed, or reversed, simply by taking the trouble to make a conscious decision – and then by practicing or “acting out" the new response or behavior. A pianist can consciously decide to strike a different key, if he chooses. A dancer can consciously decide to learn a new step – and there is no agony about it. It can be done. It takes a bit of willpower, but this can be developed just like the muscles in your body.

Acquire The Habit Of Happiness

Here is a mental exercise you can practice to acquire the habit of happiness and put you in a resourceful state of mind every day. It’s from “Psycho-Cybernetics” by Dr Maxwell Maltz, one of my favourite books of all time:

Habitually, you put on either your right shoe first or your left shoe. Habitually, you tie your shoes by either passing the right-hand lace around behind the left-hand lace, or vice versa. Tomorrow morning determine which shoe you put on first and how you tie your shoes.

Now, consciously decide that for the next 21 days you are going to form a new habit by putting on the other shoe first and tying your laces in a different way. Now, each morning as you decide to put on your shoes in a certain manner, let this simple act serve as a reminder to change other habitual ways of thinking, acting and feeling throughout that one day. Say to yourself as you tie your shoes, "I am beginning the day in a new and better way." Then, consciously decide that throughout the day:

1. I will be as cheerful as possible.

2. I will try to feel and act a little more friendly toward other people.

3. I am going to be a little less critical and a little more tolerant of other people, their faults, failings and mistakes. I will place the best possible interpretation upon their actions.

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Mar 27, 2014  |  Category: Health

God could not be everywhere and therefore he made mothers.  ~ Jewish Proverb

Mother’s day is coming up this Sunday, if you follow the UK traditions. Personally I celebrate it on the 2nd Sunday of May like most of the world, but this year I decided to do something nice for my blog subscribers and followers, offering them an opportunity to surprise their mums with a thoughtful and valuable gift.

Mothers often put themselves on hold while raising us – always putting their children first. This often causes a strain on their bodies, and their health. Wouldn’t it be great to give back to your mother by encouraging her to look after herself? You can look and feel awesome at any age if you treat your body right. This really comes down to knowing what to do to improve / maintain your health, and taking consistent action.

My mum lives in Paris, therefore, I don’t get to see her as much as I wish. But every time I do, I make sure that we have some training sessions together. Yes, that’s her in the photo! In the gym with her beast mode switched on :) I also handle the cooking, and teach her about nutrition. She generally eats healthily, but when I look at a diet objectively and have a good knowledge of the individual, I can always see some areas that need improvement.

Enter Project Fit Mama

25-Day Holistic Body Transformation for your mum if she can attend weekly 1-2-1 personal training sessions in London.


3-Month Online Personal Training Programme if she lives outside of London. That’s right, I have helped dozens of clients to reach their goals even without physically being present.


All you have to do is like my Facebook page and send me a message describing WHY your mum will benefit from this transformation. Please also provide your email address.

This Sunday morning I will choose a mum that will be able to take part in Project Fit Mama for FREE and benefit from:

  • a couple of inches off her waist
  • significant weight loss that she will be able to maintain
  • massive improvements in energy levels
  • better sleep
  • countless compliments

I will let you all know on Monday who the lucky mum is, and I’m really looking forward to reading your stories!

P.S. Forward this to any mum, or husband who should get this for their loved one. How much better would this be than just a box of chocolates and some flowers? I would also love to hear from some yummy mummies that are looking to get back in shape after having a baby.

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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 18, 2014  |  Category: Mindset

I often hear this phrase from my clients, especially females, when talking about their fitness goals: "I just want to tone up". It’s a good start because in order to achieve something you must first know what you want, however, it helps greatly if it is defined in specific terms. The only way to ensure that we are on the same page, and understand what “tone up” means to them, is to talk about this in more detail. Let’s find out what is most likely meant by this expression, and what measurements can be used to track your fitness progress.

When it comes to transforming your body’s appearance, it’s not always about weight loss, even though it is a real concern for many people. It depends on the physical shape of the individual. Some may be happy with their weight on the scales, and for most of us what we see in the mirror is what really counts.

BMI – Bootless Measurement Idea

BMI (body mass index) is a commonly used formula that divides your weight divided by the square of your height. Despite the fact that it doesn’t say anything about your body composition (hence, my mock acronym), it is still one of the main measurements used by GPs. It may be interesting to look at it from a statistics point of view, but in fitness industry we don’t see it as a valuable tool to assess an individual’s health and track progress.

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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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Mar 7, 2014  |  Category: Health

Earlier this week I returned from a trip to my hometown Riga. I was booked for a modelling job and also had to help out a few clients. As always, it was great catching with family and friends but one thing that was really important to me was to spend some time with my grandmother. She is 76 and has coronary heart disease that resulted in suffering a heart attack last year. Things are looking better but what really worries me is the chest pain that she keeps having. In medical terms it’s called angina and it occurs when the blood supply to the muscles of the heart is restricted.

I am doing all I can to help her by sending her supplements such as multivitamins, Omega-3, CoQ10, and also teaching her about nutrition, and what she should do in order to help her body heal and get stronger. It has made a big difference, and what I brought her on this visit had an even bigger effect on how she feels, hence, I would like to share it with you.

As you may know, I am very lucky to be sponsored by Optimum Nutrition, and their products have taken my training to another level. However, many people seem to think that supplements are meant only for athletes and fitness fanatics. In reality, this is a very distorted point of view, because the one thing that comes first and foremost is our health, and certain supplements can have a massive effect on our health indeed.

The supplement I brought to my grandma is called ZMA. It’s a blend of zinc, magnesium & vitamin B6. Magnesium is the key ingredient in this formula, and its importance in diet is widely known. The most amazing thing is that one week after starting using it my grandma is reporting that no angina attacks has happened within this period, and if there is any tension present in her chest area, it lasts for a very short time, and doesn’t result in actual chest pain. She also says that her blood pressure has lowered, and she sleeps much better. This is incredibly gratifying to me, and I’m determined to keep looking for ways to improve her condition even more.

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Feb 11, 2014  |  Category: Recipes

Here is a quick recipe for some delicious vanilla protein snacks:

Ingredients used:

- 200g Natural Muesli (19p 127c 10f)

- 5g TruVia (Stevia based natural sweetener)

- 30g sunflower seeds (6p 6c 15f)

- 2 scoops (64g) Optimum Nutrition Gold Standard Casein vanilla flavour (49p 6c 1f)

- 2 bananas (3p 60c 0f)

- 1 tsp vanilla extract

- 1 tin (350g) coconut milk (7p 11c 73f)

Blend all together, and bake in the oven 15-20 min at 180 degrees (C).

TOTAL: 85g protein, 211g carbs,  99g fat

18 pieces made, total per piece:

5g protein, 12g carbs, 5.5g fat

Portion size should be individualised for best results. Also, you could reduce the total calories if fat loss is the main goal by using half of tin coconut milk instead.

Check out the video for instructions!

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Feb 7, 2014  |  Category: Mindset

“A strong body makes the mind strong.” -Thomas Jefferson

You may already know that I wasn’t always “the fitness guy”. Unlike most fitness professionals I didn’t excel in sports from an early age. I remember very well the embarrassment of hanging from a bar in PE lessons, desperately trying to overcome the gravity. It didn’t help with my popularity at school, as respect often is earned by physical prowess amongst boys.

For women also strength is playing a vital role in our society. With the popularity of female athletes, and slogans like “Strong Is The New Sexy” finally it’s becoming widely accepted for women to get involved in strength exercises and not just stick to yoga and cardio machines while not getting much results.

Have you ever thought about what being strong really means? And why it should be high on your list of desirable characteristics? I’m talking about being physically powerful, and also having great force of character, will, morality, or intelligence. Because true strength manifests itself in many different forms, and improvements in physical strength will also show in the mental side, and vice versa.

In the early civilisations strength wasn’t optional. It was a matter of survival. We don't NEED to be as strong as our ancestors. We get food from the supermarket instead of hunting and gathering. We drive in cars, we have all of our medical needs quickly met, and jobs that require physical labor are of the least paid and least valued in our culture.

So why would you want to get stronger?

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Jan 28, 2014  |  Category: Nutrition

A few ideas for some quick on-the-go meals from your local grocery store. Portion size should be individualised for best results. Watch the video for full description!

Chicken breast with carrot, cauliflower and broccoli.

Roast beef with curly kale.

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