My favourite soup recipe is cheap, simple, quick and has a good whack of protein for busy days. Add whatever vegetables you have languishing in your fridge. Delicious served with crusty sourdough bread.

Cycling is an obvious solution to getting around a small bustling city. The wind in your hair, the freedom to to move, the simplicity of the machine. On the hottest day of 2019 I had a city bike adventure on the (then) new ‘Just Eat’ hire bikes.

Over lockdown I mapped my ten favourite runs that leave from Griffen Fitness, Balfour Street, Leith, and return to same point (postcode EH6 5BY). All runs are 5km to 10km and as off-road as possible. I drew the routes on an old Spokes map of Edinburgh, it looks a bit like the tube map of London.

As we age, our metabolism naturally slows down. Here are some simple tips on how you can boost your metabolic processes… and have more energy.

Here’s a video of my warm-up ‘Energiser’ routine. Easy-to-follow with no equipment required, just put on your favourite music and get your body moving. It’s seven minutes long, and is perfect as a morning stretch, or as a warm-up. Enjoy!

Here’s one of my regular double-page feature articles for the Scotsman newspaper, first published 27 March 2021, all about how you can easily do you own outdoor workout from your local park.

Start small and see big successes. The trick is to do something regularly, and the easier it is, the more likely you are to do it. This is microhabit forming.

Many of us love to run, but are beset by running niggles and injuries. It’s good to have variety in any fitness programme and here are some top tips to keep you running injury-free.

Walnuts go rancid very quickly, so if you have some lurking at the back of a cupboard, try this recipe for making them edible, actually delicious. They are wonderful sprinkled on salad or crumbled into breakfast.

A breakfast jar is a tasty treat for breakfast on the go. It involves layers of fruit, oats and yoghurt. Because it’s made in a jar it’s portable, so you can take it with you.

Learn about what functional fitness is, and why we all need to do it. How you can incorporate useful exercise into your everyday life and benefit ADL’s (Activities of Daily Life).

A simple chair workout that can be done from a seated position. Exercise ideas suitable for all fitness levels. You can still get a good workout sitting down!

February 2021 Scotsman article by Personal Trainer Tracy Griffen about fighting gravity and getting off the comfy sofa. You can do it!

Learn about Turbo Training: using a ‘Turbo Trainer’ (piece of equipment) to turn your road bike into a stationery exercise bike.

The Glycaemic Index is an interesting dietary tool to consider. Here’s an introduction to how you can understand if a food is low or high GI.

A bit about ‘Get Fit & Enjoy It’ book published November 2020, that teaches you how to get fit from home with minimal equipment… and maximal results.

Favourite walks around Edinburgh and Leith guaranteed to warm you up.

Hummus (or houmous) is a traditional Mediterranean chick pea spread, that is readily available in supermarkets. Find out why you should make your own (recipe and vieo included).

This is my favourite Christmas dinner, easy to make in advance. The recipe appears in my first book, the Healthy Living Yearbook. Why not shake things up this Christmas and do things differently with a veggie main? The turkeys will thank you!

Brown rice is super healthy and can give you energy. Here’s an easy method for cooking it where you can literally walk away and come back an hour later to delicious perfectly cooked brown rice.