Inspiring Stories from KSFL Lincoln

I don’t know if you have all seen or heard about The Kick Start fat loss programmes I run? My names Sarah hogan and I run The Fitness movement in Lincoln.

My ladies have been getting the most incredible results not only through the change in their bodies but their health and happiness too. I’d like to share a few testimonials with you.

” 12lbs lost in total , 10 inches lost since starting in March ! Yes ! Love how KSFL is helping me ! I had body mass, blood pressure, cholesterol and blood glucose checked today all great results, I’m so pleased  Can you believe my metabolic age came out as 39 ! Ive just turned 55 , my visceral fat is 6, if that means anything to anyone ! Thank you so much Sarah Hogan for everything “
– Julie Treadwell Lincoln KSFL

“Eight weeks ago I wasn’t sure I could do it. It really isn’t easy walking into a group of people and always being the largest – let alone attempting to do exercise. Thank you to Sarah for all your support, energy and guidance. Thank you to the group for making me feel welcome not judged. 
I am now 22lbs lighter and 14 inches small. 
Time to join VIP club 🖒”
– Mo Bullen KSFL Lincoln”

“Morning ladies since wk 1 lost 8 lbs and 9 inches, but most of all feel so much better, sleeping well, stomach not feeling so bloated, feel fitter and have more energy I look forward to the exercise which is not normally for me. Thank you to Sarah for all the positive encouragement and a great bunch of ladies, looking forward to VIP xxx ” 
– Judy Lyons KSFL Lincoln

“Calling all lincoln ladies!!!! I’ve paid thousands of pounds in gym memberships since we moved to lincoln over 14 years ago at various different clubs. The last year while being pregnant is the only time I’ve not had gym membership and it made me a bit on edge cancelling it at the time I have to admit. All the gyms always appeared to be all singing and dancing. However each one has left me feeling disappointed, my motivation and confidence knocked by the ‘gym bunny, unfriendly, orange girls’. I recently came across the amazing Sarah Hogan and her movement academy. I can honestly say it’s been amazing. The classes have been fun but challenging, the other ladies are actually friendly and supportive and Sarah is a great motivator and support. This is the new timetable and membership options she has please take a look and support her. I’ve just completed an 8 week kick start fat loss program which has been great. It’s all based on real food and exercise no quick fixes or stupid supplements just taking things back to basics with no pressure to do anything but your best efforts whatever your circumstances. I’ve also taken the fitness pilates class which have been great too helping me to get my strength back on track with Sarah providing expert advice for modifications to any exercise I’m not yet ready for something I doubt some of the other gym classes would have the time or ability to provide. Please have a look if you are looking for something new and positive. Cx”
-Claire Smith Lincoln KSFL

 I can’t put all the lovely words and pictures in this blog as there’s not enough room! 
 I’m totally overwhelmed with the amount of wonderful results we’ve had!

KSFL homemade baby food recipes

Do you ever look at what ingredients are in your baby food and think … hmm I wonder if I could make that but BETTER?

Picture taken from the new KSFL Kids Juice and Treats book
Picture taken from the new KSFL Kids Juice and Treats book
Picture taken from the new KSFL Kids Juice and Treats book
Well you can… see these simple recipes below and try it for yourself!
It is far better to make your baby food from scratch so you know exactly what they are eating!
Pureeing homemade baby food is very simple. Cook the food that you choose, let it cool and pop it in a blender until it forms into a puree.

Make sure to research what your baby is allowed at their age before getting TOO creative but once you know the basics you will be confident in making more and more recipes! If you are unsure ask your Doctor.

Combinations that DO work-

Puree sweet potatoes with apples for example it works!

You CAN use breast milk with banana/ avocados etc.

So here are a few recipes to get you started!

Peas are recommended from between 6-8 months old.

Steaming peas in water is the best way to cook peas for baby food as it maintains the goodness. For extra flavour – cook peas in a homemade vegetable stock.


– Use fresh or frozen peas and cook accordingly.

-Steam until tender.

-Reserve any left over water to use for thinning out the peas.

-Puree in a blender.

-Add the reserved water as necessary to create a smooth, thin consistency

Butternut squash
From 4 – 6 months old.


-1 butternut squash baked/roasted

-Place squash insides into a blender and puree.

-Add water as necessary to achieve a smooth, thin consistency.

Herbs and spices
From 8 months or older you can add spices and herbs to your baby’s diet to introduce a little more taste!

Suggested herbs and spices:
lemon zest

A great recipe with spices:

Bananas blended with cinnamon, ginger, allspice and vanilla.

From 1 year old. Please discuss with a Doctor first.

Hard Boiled Egg Yolks


-Hard-boil an egg

-Peel shell away and cut in half

-Scrape or pop out the yolk

-Mash the yolk and mix in breast milk or natural yogurt.

From 4-6months.

-Peel and de-pit a ripe avocado

-Cut the inside out and mash with a fork

-Peel and mash 1 banana

-Place in a blender or food processor and puree until desired texture is achieved.

Now you have some delicious recipes to get started with, please let me know if you try them!
Watch out for my new Kids Juicing recipe book out soon!



KSFL healthy recipes for young children

The nutritional needs of your children is an important subject and it’s easy to feel overwhelmed by the amount of differing information out there.

The food a child eats early on in their life can seriously influence their dietary habits later in life, so it’s important to build those good habits and a healthy relationship with GOOD food from an early age.

If you are eating clean with KSFL you will know how amazing you feel, how it balances hormones, controls weight and gives you far more energy. Well it can do the same for your children. They will be energised, sleep better and be far healthier.

Sugar for children can increase hyperactivity and make them lose focus, by controlling the sugar in their diets it helps to improve their focus in school and activities as well as managing their weight and evening out energy.

As your children grow up they will need different things, but keeping their food home made and clean is the best way to KNOW EXACTLY what they are eating.

Here is how to start off your young children with KSFL:

Get into the habit of trying different types of protein with each meal and a couple of different vegetables, and don’t be put off if they turn them away at first.

Proteins are essential for growth, brain development and healthy bones. Children need to get 10 ‘essential amino acids’ from their food.

Perfect meal ideas for this:

Dippy eggs


Chicken nuggets and courgette faux noodles

Fruit and Vegetables are also important for children, delivering essential vitamins and minerals. REMEMBER to manage the amount of fruit you give your children as they can contain a high amount of sugars.

Here are some ideas to include them into your child’s meals:

Stews- You can pack in vegetables without them noticing.

Vegetable frittata- Simply fry some vegetables up in coconut oil and pour in 2 whisked eggs and fry until done- easy and you can make these together!

Vegetable dipping sticks- Make some home made humous and dip in sticks of cucumber, celery and carrot!

Home made juices- A super sneaky way to hide greens!

Children need carbohydrates in each meal. Remember root vegetables are a GOOD carbohydrate so try and include carrots, swede and other roots daily.
These sweet potato cakes are great:

Children are surrounded by sweets and chocolate everywhere they go, so if they are craving, try out some of our simple clean desserts:

Avo choco mousse

We are releasing, next week, our KSFL Juices and Treats for Kids recipe book, full of fun recipes and pictures to get them excited about juicing and making sure they are getting all the veg they need EVERY DAY.

Aimed at young children, the recipes are simple, only a few ingredients for each juice so you can quickly whizz them up with little effort.

The supermarket shelves are packed full of sugar filled products, so this book it aimed to provide a wide range of drink ideas and treats for you and your children to build positive habits in a fun way. KEEP YOUR EYES PEELED FOR THE RELEASE!

Screen Shot 2016-02-29 at 09.19.56
Image taken from the KSFL Kids juice book

How to get your teens into KSFL

KSFL have been running a free teen specific programme recently and it has been fantastic, it is surprising just how much they get into healthy food once they see how they can feel!

Are your teens increasingly getting into junk food? Or are they health conscious and looking for some recipes they will like? We are here to help!

Here are some fantastic healthy meals geared towards Teen’s taste buds:

Pizza doesn’t have to be naughty

Screen Shot 2016-03-08 at 09.43.44

Replace sandwiches with a tomato “bun”

Mushroom’s also work!

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Faux pasta is easy and a great replacement for pasta

Stuffed avocados make for a tasty and quick lunch- try different fillings such as eggs

Chicken Raita with tomato salsa is a really filling dinner.

Sweet potato cakes are a great starter or lunch

Got a sweet tooth? This Avocado choco mousse is so simple!

Brownies are great for the lunchbox

KSFL Family Friendly Food

We know how hard it can be getting the whole family into GOOD FOOD!

We think it is all about making it exciting and tasty to suit everyone’s taste buds.

Here are a selection of our healthy family favourite recipes that are sure to please the crowd:


Screen Shot 2016-03-08 at 09.43.26 Screen Shot 2016-03-08 at 09.43.34 Screen Shot 2016-03-08 at 09.43.44 Screen Shot 2016-03-08 at 09.43.53 Screen Shot 2016-03-08 at 09.44.15 Screen Shot 2016-03-08 at 09.44.38Screen Shot 2016-02-11 at 08.06.10Screen Shot 2016-02-11 at 08.06.27Screen Shot 2016-02-11 at 08.06.44pancakechoco cherry fudgechicken tikka masala


Other things to try:

-Have you got a juicer? Make your own cloudy lemonade!

Screen Shot 2015-11-11 at 14.12.04

-How about having sweet potato fries with dinner instead of chips?

-Sweet potatoes (1pp)
– Extra virgin olive oil. A drizzle over.
-Himalayan salt, pepper and paprika.
Preheat the oven to 425 degrees Fahrenheit. Peel the sweet potatoes and cut them into fries. Put the fries onto a baking sheet. Drizzle over olive oil, season with salt, pepper, and paprika. Bake for 15 minutes, then flip the fries so they can cook on all sides.
Bake for 10 to 15 more minutes, or until the fries are crispy. You’ll know they’re done when the surface of the fries change from shiny orange to a more matte, puffed up texture.

Instead of rice- make cauliflower rice!


-1 medium cauliflower
-1 handful coriander, chopped


Cut the stalks from the cauliflower and put the rest in a food processor until it forms into grains- like rice. Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on High. Stir in the coriander.

I hope you enjoy these recipes xx

Top tips for packed lunches

Packing a Lunch Every Day is such a BORE sometimes!!

SO… Packing a lunch every day, whether it’s just for you or for a whole family can be so tough, you need inspiration to keep it fun and easy recipes that take minimal time!

Motivation is the first ingredient in packing a lunch, and keeping stocked up on key lunch ingredients.

90 Day Women's Health and Weightloss Programme


Keep your health goals in focus… it is important to pack your own lunch to maintain control of what is in the ingredients.

You know EXACTLY what you are eating if you make it yourself!


Packed lunch is ALWAYS cheaper.



You can always create tastier lunches at home.



Always cook too much dinner and the leftovers can become lunch!



Prepare your lunch after dinner using leftovers and pack it up straight away and put it in the fridge.



Make batches of food such as soup on a Sunday and this can be an easy go-to lunch throughout the week.



Make sure you have your staple breakfast/lunches packed up and ready to go if you run out of time.



Make sure you pack something you will look forward to not BORING old food.



Make lists for the week of the lunches you plan to make so that you don’t forget!



Don’t forget to take your lunch… whether it be post it notes or leaving it by your keys.



Use good quality lunch boxes/bags that will keep your food delicious such as PREPPED AND PACKED

10 recipes you can make in under 30 mins

Time is precious for us all and sometimes we just need HELP to stay on a healthy diet with EASY 10 minute recipes that the whole family can enjoy.



KSFL Chicken and faux pasta

KSFL Sweet Potato pancakes

KSFL Chicken Raita

KSFL Frittata

KSFL Coconut chicken and sweet potato noodles

KSFL Clean Turkey Salad

KSFL Noodles with avocado and smoked salmon

KSFL Kermit juice

Boost your good gut bacteria

Have you heard about fermented food??


This stuff is FANTASTIC and the talk of the town at the moment…Just 75g of fermented food a day is ideal to supply gut-friendly bacteria, vital in healthy digestion and strong immunity.

Kimchi or Sauerkraut are brilliant additions to the diet see these great recipes below:

Homemade Sauerkraut

1 medium head green cabbage
1 1/2 tablespoons Pink Himalayan Salt
1 tablespoons caraway seeds (optional)

Cutting board
Chef’s knife
Mixing bowl
2-quart wide-mouth canning jar (or two-quart mason jars)
Canning funnel (optional)
Smaller jelly jar that fits inside the larger mason jar
Clean stones, marbles, or other weights for weighing the jelly jar
Cloth for covering the jar
Rubber band or twine for securing the cloth


  1. Clean everything: When fermenting anything, it’s best to give the good, beneficial bacteria every chance of succeeding by starting off with as clean an environment as possible. Make sure your mason jar and jelly jar are washed and rinsed of all soap residue. You’ll be using your hands to massage the salt into the cabbage, so give those a good wash, too.
  2. Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage. Cut the cabbage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.
  3. Combine the cabbage and salt: Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. At first it might not seem like enough salt, but gradually the cabbage will become watery and limp — more like coleslaw than raw cabbage. This will take 5 to 10 minutes. If you’d like to flavor your sauerkraut with caraway seeds, mix them in now.
  4. Pack the cabbage into the jar: Grab handfuls of the cabbage and pack them into the canning jar. If you have a canning funnel, this will make the job easier. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released by the cabbage while you were massaging it into the jar.→ Optional: Place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid.
  5. Weigh the cabbage down: Once all the cabbage is packed into the mason jar, slip the smaller jelly jar into the mouth of the jar and weigh it down with clean stones or marbles. This will help keep the cabbage weighed down, and eventually, submerged beneath its liquid.
  6. Cover the jar: Cover the mouth of the mason jar with a cloth and secure it with a rubber band or twine. This allows air to flow in and out of the jar, but prevents dust or insects from getting into the jar.
  7. Press the cabbage every few hours: Over the next 24 hours, press down on the cabbage every so often with the jelly jar. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
  8. Add extra liquid, if needed: If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.
  9. Ferment the cabbage for 3 to 10 days: As it’s fermenting, keep the sauerkraut away from direct sunlight and at a cool room temperature — ideally 65°F to 75°F. Check it daily and press it down if the cabbage is floating above the liquid.Because this is a small batch of sauerkraut, it will ferment more quickly than larger batches. Start tasting it after 3 days — when the sauerkraut tastes good to you, remove the weight, screw on the cap, and refrigerate. You can also allow the sauerkraut to continue fermenting for 10 days or even longer. There’s no hard-and-fast rule for when the sauerkraut is “done” — go by how it tastes.

    While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a healthy, happy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged; don’t eat moldy parts close to the surface, but the rest of the sauerkraut is fine.

  10. Store sauerkraut for several months: This sauerkraut is a fermented product so it will keep for at least two months and often longer if kept refrigerated. As long as it still tastes and smells good to eat, it will be. If you like, you can transfer the sauerkraut to a smaller container for longer storage.
  11. Recipe taken from Kitchn

    Cabbage Kimchi

    1 medium head  napa cabbage
    1/4 cup pink Himalayan salt
    1 tablespoon grated garlic (5 to 6 cloves)
    1 teaspoon grated ginger
    1 teaspoon sugar
    2 to 3 tablespoons seafood flavor or water
    1 to 5 tablespoons Korean red pepper flakes
    8 ounces Korean radish or daikon, peeled and cut into matchsticks
    4 spring onions, trimmed and cut into 1-inch pieces

    Cutting board and knife
    Large bowl
    Gloves (optional but highly recommended)
    Plate and something to weigh the kimchi down, like a jar or can of beans
    Small bowl
    Clean 1-quart jar with canning lid or plastic lid
    Bowl or plate to place under jar during fermentation


    1. Slice the cabbage: Cut the cabbage lengthwise into quarters and remove the cores. Cut each quarter crosswise into 2-inch-wide strips.
    2. Salt the cabbage: Place the cabbage and salt in a large bowl. Using your hands (gloves optional), massage the salt into the cabbage until it starts to soften a bit, then add water to cover the cabbage. Put a plate on top and weigh it down with something heavy, like a jar or can of beans. Let stand for 1 to 2 hours.
    3. Rinse and drain the cabbage: Rinse the cabbage under cold water 3 times and drain in a colander for 15 to 20 minutes. Rinse and dry the bowl you used for salting, and set it aside to use in step 5.
    4. Make the paste: Meanwhile, combine the garlic, ginger, sugar, and seafood flavor (or 3 tablespoons water) in a small bowl and mix to form a smooth paste. Mix in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy (I like about 3 1/2 tablespoons).
    5. Combine the vegetables and paste: Gently squeeze any remaining water from the cabbage and return it to the bowl along with the radish, spring onions, and seasoning paste.
    6. Mix thoroughly: Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves are optional here but highly recommended to protect your hands from stings, stains, and smells!
    7. Pack the kimchi into the jar: Pack the kimchi into the jar, pressing down on it until the brine rises to cover the vegetables. Leave at least 1 inch of headspace. Seal the jar with the lid.
    8. Let it ferment: Let the jar stand at room temperature for 1 to 5 days. You may see bubbles inside the jar and brine may seep out of the lid; place a bowl or plate under the jar to help catch any overflow.
    9. Check it daily and refrigerate when ready: Check the kimchi once a day, pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it’s best after another week or two.


    Recipe taken from Kitchn

Fresh and Summery Pea and Cucumber soup

We have a fantastic new recipe for you, to be served hot or cold, this soup is great for packed lunch and any meal of the day…

Summery Pea and Cucumber Soup


1 tsp Kick Start coconut oil

1 small bunch spring onions, chopped

1 cucumber, chopped

225g frozen peas

1 large round lettuce,chopped

4 tsp home made vegetable stock


Make 1.4 litres stock.

Heat the coconut oil in a pan and cook the spring onions for 5 minutes, add the cucumber, lettuce and peas then pour over the stock.

Cover and simmer for 10 mins.

Blend thoroughly until smooth and serve hot or cold


Want more recipes like this- click here to sign up for the FREE KSFL recipe school


How to ease desk job back ache

Do you get aches and pains from your desk job? Now you are back from the Bank Holiday you will no doubt be feeling better already but it is back to work for most of us and time to start changing how we work!


Surprisingly physical activity can be one of the best ways to deal with these aches and pains…

How do you sleep??

Sleep could be affecting your back pain-•Try sleeping on your side.

•How old is your mattress ? You could be due a new one?

•Check the height of your pillows and make sure your neck is in a comfortable position.

Posture is KEY

•Try not to slump at your desk and instead sit upright. Keep your feet flat on the floor.

•Make sure you take plenty of little breaks to have a walk and a stretch.

•Have you tried wall angels? These are fantastic! There are also plenty of chair exercises you can do:


Try Pilates or yoga during the week- these classes will help relieve tension and encourage good posture and core strength- helping to support your back.