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40gm rolled oats (fine) 25gm mixed seeds and berries (I use Linwoods from Costco) 1 tbs of maple syrup or honey. Mix well together put on to a cold baking tray, put in oven and heat to 180, cook for 12-15 mins, keep an eye on it. Let cool and then put in a container. It's delicious on Greek 0 fat yoghurt.
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I do a weight class once a week and lift as heavy as I can. I also do free weights. I pay particular attention to triceps which are hard to start off with but worth the effort. I am not bulky and I don't carry a lot of body fat but my arms are very toned. It doesn't take a huge amount of effort just be regular and push…
