Meridian Challenge #4

This week we wanted to share our Meridian Insider James' foodie secrets with you.

The challenge was:

Which Foods do you eat every day to keep trim?

  • Porridge Oats
  • Nut Butter/Nuts
  • Soft Fruit-Blueberries a favourite
  • Green Vegetables
  • Fish-either oily, white or sushi as frequently as possible
  • Coffee--Fresh Ground
  • 1x Square Dark Chocolate


Porridge (with milk)- Usually after my early morning work-outs I require a food that will replenish energy up until 11ish & start the day satisfied 200g will provide 10g Fat; 10g Protein; 25g Carbs & useful source B1, B2, B12, Ca, Mg, P & Zn

Nuts- peanuts or almonds. See Meridian 100% Almond Butter or Peanut Butter-Sources of B Vits, E/Ca, Cu, Fe, K, Mg, P,S, Zn, B6, Fol, Niacin 

Soft Fruits like Blueberries offer phytochemicals & anti-oxidants

Green Vegetables such as broccoli, kale & spinach are part of the Cruciferous vegetable group containing phytochemicals & are rich in Beta-carotene, vitamins, & minerals.

Fish- Excellent source of Omega 3 fats, protein & low in fat

Coffee- Good quality Coffee & a small square of chocolate help stimulate the mind once the morning endorphins have calmed down! Previously, if training for a race or event, I would restrict coffee to once a week, & abstain at least 1 week before an event.


Thank you for your advice James! Now, back to the physical challenge (our favourite). Your challenge is: THE 3-MINUTE BURPEE CHALLENGE- one of the most effective ways to supercharge your fitness levels while also working almost every muscle in your body. We challenge you to 35 burpees in 3 minutes! Good luck James, let us know how you get on...


James' nutty work out routine:


Monday PT Session

Warm up of:

  • Dive Bomber Press-Ups
  • Squats
  • Bag work- seem to have lost my co-ordination today & the series of jabs, cross & kicks are not as they should be!
  • Free Style Rounds of focus pads/Thai Pad kicks

Finish with:

  • 100 x Tipes on bag
  • 100 x Knees on bag


  • Home weights & core session

Wednesday PT Session

  • Super Sets of Bench Press for Strength & Endurance training, start with 10 reps light weights, immediately followed by 10 x press-ups. 1 x minute rest, then 20 x increasing weight followed by 20 press-ups. I enjoy bench press, though somewhat off-form when in 30’s & 40’s!
  • Thai Fighting Techniques, setting up punches & kicks.  Really working on tactical stuff to catch an opponent out
  • Finish with Thai Pad Kick Count Down from 10 to 1 on each leg

Thursday Home

  • Legs are quite tired from this week’s session so focus on upper body work & abs, with a 5 x minute skipping session
  • Upper Body, Core, Skipping


  • Have not run this week so try out my summer run route. This tracks up off road (Butterfly Lane) along a usually muddy lane which in winter is about 45cm deep in water. It takes me to the highest point above the village just above the sea cliffs. At the top is a Trig point with 360 views of river, sea & Dartmoor. Next time a photo! It’s a great run, immediately going uphill continuously until the peak is reached, then down to sea level again. My legs feel this afterwards.

See you next week James!


james cropped

James is our in house fitness enthusiast! He has a true passion for maintaining an active lifestyle and is one of Meridian's biggest nut butter fans.