David Beckham's PT shares recipe for the 'best' healthy pancakes
David Beckham’s personal trainer, 31, shares her simple recipe for the ‘best’ healthy pancakes – and the three workout moves to try for a perfect bum
- Personal trainer Shona Vertue shared her simple recipe for the ‘best’ pancakes
- Not only are the protein pancakes delicious, but she said they’re also healthy
- Shona is credited with making the footballer ‘bendy’ as his personal trainer
- She also shared the three workout moves to help to sculpt the perfect glutes
The Australian personal trainer credited with making David Beckham ‘bendy’ has shared her simple recipe for the ‘best’ protein pancakes, and they’re good for you as well as being delicious.
Shona Vertue, 31, who is from Sydney but based in London, said when she eats breakfast, she wants something that is ‘nutritious, delicious and above all easy’.
‘I look for dishes that satisfy my muscles and my tastebuds at the same time,’ Shona said on her website.
‘This protein pancake recipe is one of them.’
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The Australian PT credited with making David Beckham ‘bendy’ shared her recipe for the ‘best’ protein pancakes, and they’re good for you as well as delicious (Shona Vertue pictured)
To make the pancakes, Shona said on Instagram that you’ll need one large ripe banana, one cup of oat milk, a scoop of the protein powder of your choice, a large egg and one and a half cups of oats.
Once you’ve added all of these ingredients to your blender, simply blend them until the mixture is smooth in its consistency.
‘Pour a little of the mix into the heated pan,’ Shona said, adding that you should make sure to flip the pancake mix when you see bubbles starting to appear.
‘Once flipped it will rise, press them down gently with the back of your spatula,’ Shona said.
To serve the pancakes, the PT recommends you coat them with either coconut yoghurt, Greek yoghurt or cottage cheese.
You can also add your choice of berries to make sure you’re getting one of your fruit portions for the day.
Shona said that the pancakes without any topping contain around 45 grams of protein, 43 grams of carbs and 14 grams of fat.
How to make Shona Vertue’s protein pancakes
One large ripe banana
One cup of oat milk
Scoop of your choice of protein powder
One and a half cups of oats
Greek yoghurt, coconut yoghurt or cottage cheese to top
1. Add all of the ingredients to your blender and blend until it is of a smooth consistency.
2. Pour a little of the mix into the heated pan and flip when bubbles start to appear.
3. Once flipped it will rise, press them down gently with the back of your spatula.
4. Serve with coconut yoghurt, Greek yoghurt or cottage cheese and berries.
Source: Shona Vertue
Shona added that the pancakes without any topping contain around 45 grams of protein, 43 grams of carbs and 14 grams of fat (pictured making the pancakes)
More than 200,000 people who saw Shona’s (pictured) short video were impressed with the breakfast, saying they couldn’t wait to try it
More than 200,000 people who saw Shona’s short video were impressed with the breakfast, saying:
‘Love some tasty pancakes, thanks for the recipe,’ one person wrote.
‘These are even better with baking powder,’ another added.
A third said: ‘These are delicious. I tried them last night after my workout’.
Previously, Shona (pictured) shared the three workout moves everyone should be doing for the perfect bum, as she said if you don’t use the muscles in your glutes, you will ‘lose them’
Previously, Shona shared the three workout moves everyone should be doing for the perfect bum.
Shona said if you don’t use the muscles in your glutes, you will ‘lose them’.
And not only does this have a negative effect on your physique and the look of your body, but it can also impact hip, back and knee health.
Shona explained that there are just three moves you should be performing to keep your glute muscles in shape – and all you need to complete them is a resistance band, which costs around $4 from Kmart.
‘These simple banded exercises can be practiced as part of a warm up or at the end of a workout or run,’ Shona, 31, said.
‘I would usually move towards a higher rep range (20+) with a lower amount of sets, usually two or three.’
‘Many people fall into the trap of working on the things they’re good at and neglecting the things their body really needs,’ Shona (pictured) told Daily Mail Australia
What are the three workout moves to try?
1. Squats with the band beneath your knee.
2. Pull outs with the band above your knees, from a seated position.
3. Single leg deadlift with the band beneath your foot, lifting and lowering the other leg with the band.
So what do the three moves entail?
The first will see you squat with a wide stance and the resistance band slightly beneath your knees.
Once you’ve done 20 squats, Shona recommends you put the band just above your knees, sit on the sofa and pull the band in and out with your hands behind your head.
You should follow this with a single leg deadlift with the band, by placing it under one leg and lowering the band as you lift the other leg.
Then, pull the resistance band tight and stand up to ensure your glute muscles are turned on and firing.
Make sure you work both sides on this one before finishing.
‘I just wanted to prompt you towards working that glute family at some point today (and continuously throughout your weekend, (weeks and the rest of your life),’ Shona said.
Speaking previously to FEMAIL, Shona revealed how you can hone your body to look its best.
First up, you need to stop focusing on your strengths – which is something Shona says all too many of us do.
‘Many people fall into the trap of working on the things they’re good at and neglecting the things their body really needs,’ she told Daily Mail Australia.
‘I’ve met numerous people that can run marathons but could barely get through an easy weight lifting session. Likewise, I’ve met bodybuilders who are strong, but have no agility and can hardly move.’
Shona added that yogis can often do the splits, but struggle with strength and end up with knee and back injuries because of it.
Instead, we need to focus on doing what we’re not necessarily as good at – and listen to our bodies.
‘The biggest mistake we all make is not listening to what we need and want,’ Shona said.
‘When you pay attention to how food and exercise really affects you, you can become more aware of what works for you as an individual.
Shona (pictured) recommends viewing ‘food as fuel’, and thinking about what is ‘going to best nourish your body, mind and soul for the day ahead of you’
Shona recommends viewing ‘food as fuel’, and thinking about what is ‘going to best nourish your body, mind and soul for the day ahead of you’:
‘Most of the time, this might come from a massive plate of vegetables, with some protein – however, on other times – when the soul needs some nourishment – you might need a warm pain au chocolat or an Old Fashioned,’ she said.
Shona said we shouldn’t deprive ourselves of things when we need them, because if ‘we don’t let ourselves have those soul nourishing moments, they build up and then end up in the binge and restrict cycle’.
‘A typical day on my plate is between two and three litres of water, three meals encompassing plenty of vegetables and some kind of protein (usually eggs),’ Shona said.
‘I also have a protein smoothie using my favourite plant-based protein powder, and some Creme brûlée (if my soul needs some nourishment).’
To find out more about Shona Vertue, you can visit her Instagram profile here.
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