
As an online health, fitness, and body transformation coach, my passion lies in empowering men and
women to become the leanest, strongest, most energised, and happiest versions of themselves.
I take a holistic approach by creating customised diet, exercise, and lifestyle plans.
Evan Beales
www.evanbealescoaching.com

It’s all about you…
EXERCISE. NUTRITION.
SLEEP. HYDRATION. HAPPINESS.
How exciting! December is here, and we all know what that means… Christmas! We all love the festive season, but as for our waistlines? Not so much!
If Christmas were just a few indulgent days around the 25th, we’d all be fine living off mince pies, mulled wine, and Celebrations. But let’s be honest—once Halloween’s out of the way, we’re all in “Christmas mode,” and for most of us, that means health can “do one” until January.
Let’s get one thing straight so you don’t think I’m a total psycho: the festive season is all about having fun, and food is a massive part of that. I’m with you on this! For so many of us, it’s the best time of year, and anything that would “ruin” the food fun would, well… ruin Christmas.
So here’s my suggestion: a few easy swaps. Just small tweaks to your food and drink that’ll give your body a bit of TLC, help you feel less sluggish, and maybe even stop you from turning into a festive pig-in-a-blanket. Oh, and give you a head start on your New Year’s Resolution. What’s not to love?
And the best bit: I’m gonna show you exactly how you can do it with these three easy recipes and a few extra tips. See it as my Christmas gift to you.

North Pole Turkey Roll instead of sausage rolls
Why: Turkey keep these rolls light and waistline-friendly.
Ingredients
• 600g turkey mince, 50/50 mix of leg & breast
• 1 small red onion, finely chopped
• 1 carrot, peeled & grated
• 1 courgette, grated & squeezed
• 1 small garlic clove, minced
• 1 tsp fresh thyme
• 1 tsp fresh rosemary, finely chopped
• Salt and pepper
• Ready rolled puff pastry, 2 packets
• 1 egg, beaten
Method
Preheat Oven: 200°C (180°C fan).
Prepare Filling: Mix turkey, onion, carrot, courgette, garlic, thyme, rosemary, salt, and pepper.
Assemble Rolls: Place filling along one edge, roll up, and brush with egg to seal, saving the rest of the egg for the egg wash. Use a fork to gently crimp the edges.
Chill: Place the large pastry sausage in the fridge to chill for 30 minutes before slicing.
Slice & Bake: Cut into 1-2 inch rolls, egg wash the tops of the sausage rolls, and spread evenly on a lined greaseproof tray. Bake for 20-30 minutes, depending on thickness. The rolls should be golden and cooked in the middle, using a meat thermometer to check the temperature if unsure.
Serve: Pair with mustard, redcurrant jelly, or cranberry sauce.
Santa’s Silky Chocolate Mousse instead of Xmas pudding
Why: This rich mousse uses eggs for a light, airy texture without heavy cream.
Ingredients
• 100g 70% dark chocolate
• 4 eggs, separated
• 20g butter
• 1 tbsp coconut sugar
• Flaked sea salt
• Optional: cacao nibs or chocolate shards to serve
Method
Melting: Gently melt the chocolate and butter in a glass bowl over a pan of simmering water. Stir in the coconut sugar. Remove from the heat and let cool slightly. (Ensure no water or liquid touches the chocolate to prevent it from seizing.)
Whisking: In a clean, grease-free
bowl, whisk the egg whites until stiff peaks form.
Combining: Stir the egg yolks into the slightly cooled chocolate mixture. Then, gently fold the egg whites into the melted chocolate mix in small batches, being careful not to deflate the mixture.
Filling: Spoon the mousse into 4 small glasses or small serving bowls.
Chilling: Refrigerate for at least 2 hours until set.
Toppings: Top with a small pinch of flaked sea salt before serving.
Serve: Garnish with cacao nibs or chocolate shards. Serve as is or pair with fresh berries.


Naughty But Nice Nibbles instead of Quality Street
Why: Dark chocolate has less sugar and more antioxidants, while nuts and fruit add a sweet and satisfying crunch.
Ingredients
• 100g 70% dark chocolate
• 60g mixed nuts (flaked almonds, pecans, blanched hazelnuts)
• 30g dried cranberries & tart cherries
• 1-2 tbsp maple syrup
• Flaked sea salt
Method
Toasting: Toast the nuts (flaked almonds, pecans, and blanched hazelnuts) in a dry frying pan over medium heat, stirring occasionally, until golden and fragrant. Watch closely to prevent burning.
Coating: Remove the pan from heat, add the maple syrup, and stir to coat the nuts evenly. Transfer to a plate or parchment paper to cool completely.
Melting: Melt the chocolate in a glass bowl over a pan of simmering water, stirring occasionally. Be sure no water gets into the chocolate to avoid seizing.
Chopping: Roughly chop the dried fruit and cooled nuts. To create distinct combinations, keep the fruit and nuts in separate piles.
Shaping: Drop spoonfuls of melted chocolate onto a parchment-lined tray, spreading gently to form 4-5cm discs.
Assembling: Top each chocolate disc with a mix of nuts and dried fruit. Sprinkle lightly with flaked sea salt.
Setting: Place the tray in the fridge for 30 minutes to an hour or until the chocolates are firm and set.
A little reminder before you tuck in: healthier swaps don’t mean a free pass to eat until you burst! Watch those portions—have a taste, not a food-baby.
Now, I know what you’re thinking, “This is all well and good, Evan, but what about the booze?”. Don’t worry; I’ve got you covered. Most of Christmas is spent in a constant state of tipsiness, so here is my advice to feel the buzz without the bulge (I know, that was a bit cheesy).
In short, Clear Spirits and Prosecco are your go-to’s! Think vodka, gin, or tequila with a low-cal mixer like soda water or tonic, and add a slice of fruit to jazz them up. And as for Prosecco? Fewer calories than wine—simple as that.
Oh, and a bonus tip: in between all the festive feasting, get in as many walks as you can! It’ll help balance out those extra calories, boost digestion, and make you feel a whole lot better.
Quick side note: research shows that having a plan for the New Year can help you ease up on Christmas indulgence. So, go ahead and line up that programme. Oh, and on that topic, if you need ideas, my Lighter & Lifted programme might be just what you’re looking for! (Wink, wink.) And good news—it’s reduced exclusively for you P&F readers as a little thank-you for putting up with my waffle every month.
So, to wrap it up (present-related pun intended), Christmas isn’t about being perfect—far from it—it’s about maximum fun! And let’s not kid ourselves; that means a little (or maybe a lot of) indulging. Enjoy that mince pie, raise a glass (or two), and dive into those ‘Naughty But Nice Nibbles’… just try to go easy on the portions so you don’t end up in a Christmas food coma.
With these few tinsel tips (I’m lovin’ these Xmas puns), you can still enjoy all the best bits without feeling like a stuffed turkey by January. Cheers to that!
Ever feel like health programmes are all about endless rules and restrictions, and a glass of wine is seen as a “sin”? If this sounds familiar, then I’m quietly confident (bordering on a little cocky—haha) that Lighter & Lifted could be your favourite thing this January.
Lighter & Lifted is an 8-week programme designed to help you lose fat, tone up, boost your energy, and lift your mood—without constant calorie counting, obsessing over body image and labelling foods as “good” or “bad”.
And here, “lighter” doesn’t mean fixating on the scales. It’s about feeling lighter in life—moving with ease, lifting away the stress of restrictive routines, and building a body and mindset that feels strong and free.
Lighter & Lifted is a refreshing, more balanced approach than those intense programmes that feel like a second job. Think of it as the gentler path to wellness, with all the results and none of the burnout.
You’ll learn exactly how to eat, exercise, and live to feel and look your best—and truly thrive—while building lasting habits that finally stick. Say goodbye to yo-yo dieting and the all-familiar “diet starts Monday” cycle.
So, if you’re ready to feel lighter, lifted, and completely free from the weight of diet culture, scan the QR code or follow the link to get all the details.
And for you lovely readers, I’ve got a special offer just for you.
www.evanbealescoaching.com/lighter-lifted-pf


JOANNE…
JOANNE…
8 Week Update:
The Birthday, The Bugs… and The Big Wins!
Joanne’s had a whirlwind month, and “eventful” doesn’t even begin to cover it! She celebrated a big birthday (the big 6-0, but we’ll keep that between us), braved MS treatment, shook off that nasty virus circulating everywhere, and even took a holiday. And, despite all this, she’s achieved amazing results, losing over 10 kg in just 8 weeks!
Her diet has been on point (though a few birthday treats snuck in, along with her favourite guilty pleasure—crisps!). While a few workouts had to be skipped due to feeling unwell, she’s hit her daily 5,000-step goal consistently, keeping her momentum strong.
But the real transformation? Her mindset. Joanne has had a complete shift, realising she had let her MS diagnosis make her feel more limited than she actually is. Embracing movement has reminded her that she’s more capable than she thought. In fact, instead of a beach holiday in Greece, she opted for a walking holiday in the Lake District! MS didn’t stop her from enjoying it either—she just chose routes and flatter trails that suited her.
And now, the only “downside” to all this success is that her wardrobe can’t keep up! Joanne’s been indulging in a few shopping sprees for clothes that fit her new shape and lifestyle—including, yes, gym leggings, which she used to avoid like the plague.
Here’s to another fantastic month of progress for Joanne… and maybe a few more hiking trips to celebrate!