March 3, 2021


Simply The Best Food

Kris Boyson shares tips for exercising without equipment and exclusive meal recipes in OK! fitness column

Hi guys and welcome to my third fitness blog for OK! online! We’re all still adapting to this ‘new normal’ we find ourselves in.

Whether that’s working from home, home schooling your kids, or simply not seeing your friends and family like you’d want to, this pandemic has affected us all in some shape or form. It’s hard at the best of times to find the get up and go to start working out, and even more so now as the gyms are closed.

My app Koach Kris give you the best work outs you can do at home with no equipment and no hassle! Not only that there’s hundreds of tasty meals on there you can make for the whole family.

You don’t need the gym, and you don’t need expensive equipment, you just need a phone and a bit of floor space and you’re good to go!

Qualified Personal Trainer Kris Boyson reveals how you can exercise without weights

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January is known as the most depressing month of the year and when you workout you create endorphins which instantly make us feel happier and for those of us who are suffering with our mental health at the moment, there really is no better month to start getting healthier and fitter. Every week I’m giving you one of my top workout tips, and this weeks tip is: We MUST work on our BMR to maximise our calorie burning.

Your BMR is your Basal Metabolic Rate, which is the rate you burn calories at a resting state, therefore if we increase this, we will be burning calories throughout our day rather than just while we are training.

All of the workouts on the Koach Kris App are based around increasing your BMR. Cardio works great for some people IF you enjoy it but increasing our calorie burning by doing the right exercises is much more beneficial than just going for a run. The way we do this is to increase the intensity of our workout and sticking to a High Intensity workout for a short duration rather than a Low Intensity Workout for a long duration.

Kris' top exercise this week is the skater
Kris’ top exercise this week is the skater

This weeks workouts are an ideal example how we can increase the intensity of our workouts to ensure we burn more calories for longer. Every week in January as you know I am going to be giving you a days worth of meal recipes, an exercise move of the week and a video from me demonstrating a couple of workout ideas to get you going through the week!

So here they are guys, I’m giving you some new moves to try including the Bulgarian Split Squat, a Squat Jump Variation and a variation of Press Ups. By the way make sure you try the Rosemary Pork Chops they are delicious!!

Exercise move of the week


From a standing position, jump over to one side leaning forward and lowering the opposite hand towards the standing leg keeping the rear leg off of the floor. Jump across to the opposite side and duplicate the movement. Repeat this movement 20 times, 10 times each side. Too Difficult? Allow the rear leg to touch the floor when leaning forward towards the standing leg.

Jump from one leg to another while leaning forward and moving the opposite hand towards the standing leg
Jump from one leg to another while leaning forward and moving the opposite hand towards the standing leg

Meal recipes – Week 3

The Tropical Yoghurt Bowl is a great way to start the day
The Tropical Yoghurt Bowl is a great way to start the day


Tropical Yoghurt Bowl – 210 calories – Protein 12.8g – Fat 0.8g – Carbs 42g

Time to make: 5 minutes


125ml plain greek yoghurt

1 banana

1 kiwi

Chop your banana and kiwi fruit, and mix into your greek yoghurt. A simple yet delicious start to the day!

The Chicken Guacamole Wrap only takes ten minutes to make
The Chicken Guacamole Wrap only takes ten minutes to make


Chicken Guacamole Wrap – 351 calories – Protein 27.5g – Fat 14g – Carbs 35g

Time to make: 10 minutes


75g guacamole

1 small 7 inch low-carb whole-wheat tortilla (or gluten free alternative)

1/2 cup baby spinach leaves

50g cooked chicken breast, shredded

4 cherry tomatoes

1 slice low fat bacon

1/2 cup grapes

1/4 of a cucumber, sliced

1) Pre heat the grill to medium and grill the bacon until cooked to your liking.

2) Spread the guacamole on tortilla and top with the spinach, chicken, cucumber, tomatoes, and bacon. Roll up the wrap and serve with grapes.

Kris' Pork Chops and Grill Leeks is simply delicious
Kris’ Pork Chops and Grill Leeks is simply delicious


Rosemary Pork Chops with Grilled Leeks – 423 calories – Protein 32g – Fat 26g – Carbs 16g

Time to make: 30 minutes


Olive oil

1 1/2 tablespoons chopped fresh rosemary

1 teaspoon dijon mustard

3 tablespoon olive oil, divided

1 teaspoon kosher salt, divided

3/4 teaspoon black pepper, divided

4 pork chops

5 medium leeks, white and light green parts only, halved lengthwise, root ends left intact

50g chopped toasted hazelnuts

30g blue cheese, crumbled

2 tablespoons chopped fresh flat-leaf parsley

1) Preheat the grill to medium-high, and pre heat an oven to 150C. Whisk together rosemary, mustard, 1 1/2 tablespoons of the olive oil, 3/4 teaspoon of the salt, and 1/2 teaspoon of the pepper in a small bowl. Rub mixture evenly over pork chops.

2) Rinse leek halves well then place leeks, cut sides down, on a rack and grill for 3 to 4 minutes on each side. Pop in pre heated oven to keep warm. Place pork on a rack, drizzle a little olive oil on the top and grill for 5 to 6 minutes on each side. Check pork is cooked thoroughly.

3) Arrange leeks on a plate. Drizzle with a small amount of olive oil; sprinkle with remaining 1/4 teaspoon each salt and pepper. Top with pork. Sprinkle evenly with hazelnuts, blue cheese, and parsley.

Popchips are a perfect light snap
Popchips are a perfect light snap


Popchips – 73 calories – Protein 1g – Fat 2.9g – Carbs 11g

1 x 17g packet

Popchips are a great brand if you want something tasty but healthy – they also come in a wide variety of flavours (calories may slightly vary, we’ve taken ours from a 17g of their BBQ flavoured chips)

Kris said it’s important to keep hydrated


Water – 0 calories

Two-thirds of our body is water, so it’s important to keep hydrated. Medical experts suggest drinking 1-1.5L of water every day to keep our bodies healthy.

Hot Chocolate is a perfect way to satisfy your sweet tooth
Hot Chocolate is a perfect way to satisfy your sweet tooth

Hot Chocolate – 35 calories – Protein 1g – Fat 2.5g – Carbs 4g


300 ml almond milk

2 tbsp cocoa powder

12 drops vanilla crème stevia, or to taste

Add all of the ingredients to a small saucepan, and whisk together until the cocoa powder is mostly incorporated. Cook over medium-low heat, whisking frequently, for 3-5 minutes or until warmed through. Pour and enjoy.

Cranberry Juice– 3 calories – Protein 1g – Fat 1g – Carbs 1g


200g cranberries fresh or frozen

475ml water

1 1/2 tablespoons lemon juice or orange juice

1 drizzle raw honey or maple syrup for vegan recipe

1) Place cranberries and water in a saucepan and bring to a boil.

2) Turn the heat down and allow the cranberries to simmer for about 20 minutes. The berries should pop open, and the water will turn a bright red.

3) Pour the mixture through a fine sieve.

4) Freshly-squeezed lemon or orange juice helps to sweeten, as does the honey or maple syrup so sweeten according to your own taste.

Kris Boyson is a qualified Personal Trainer and his app Koach Kris is available now on the Apple App Store & Google Play Store. Price is £14.99 for a month’s access.