Peanut Butter Porridge with Peruvian Cacao This is not your average 'porridge for breakfast' but a antioxidant rich meal to serve the demanding needs of an athlete as well as those dedicated to healthier living, to which I add that no athlete will...

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Pomegranate Raspberry Overnight Oats The simple yet profound truth is that no athlete will reach their potential if they fail the manage a nutritious diet. It truly is that simple and for all the promising athletes that fell short of their...

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Raspberry Banana Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential...

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Blueberry Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised...

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Recipe: Porridge, Eggs and Courgette Food is fuel to serve the demands of athletic development. Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their...

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A healthy start to your day

Category : Cuisine, John Davies

Step 1 – Upon rising and prior to breakfast perform a moderate amount of exercise (i.e. a perfect option for home use)

Step 2 – Consume a morning
tonic of warm water, non-pasteurised honey (local sources) and a ¼ slice of lemon. Enjoy a cup of Green Tea whilst making breakfast.

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dietary secrets for weight loss

Category : Cuisine, John Davies, Training, USP Labs

If there is a “secret” with respects to general dietary habits it is to not consider it restrictive but in-fact an opportunity to enjoy a better quality life. This might be the most challenging riddle of all dietary matters as most consider a proper approach requires intensive macronutrient calculations, specialised pre-packaged meals and the like, which of-course is far from the truth.


A proper diet sees the returns the quality of life that was once so common and now seems like a satirical moment of nostalgia. The “convenience” of modern living has ushered in generations that know little of backyard gardens, fresh baked bed from your own oven, not to mention the nonsense of drive-through windows, take-away and anything else that has seen the quality of life deteriorate.

To continue reading please visit John Davies blog at USPlabs.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as well as Tumblr and Twitter and his daily blog for USPlabs.

Register for John Davies upcoming events in

Order John Davies’ new release The Mark of R part 3; THE LEGACY | NOW AVAILABLE


simple diet secrets for weight loss

Category : A Style of Life, Cuisine, John Davies, Training, USP Labs

By definition food is referenced as a nourishing substance that is used to sustain life and provide energy. Though this is absolutely true in the strictest sense, said definition underestimates the importance of the process of preparing food as well as consuming in overall style of life.


Excluding those where scarcity of resources is a concern, how we shop, prepare and ultimately eat is a defining point of our society and in many cases serves as evidence of tumbling standards of life. Whilst “food” may supply bodily nourishment the manner in which is purchased can enhance our communities just as how it is cooked and consumed is capable of “nourishing” of personal lives.



The generic aspect of “food” fails to recognise connection to the community when bought from local markets when the transaction ends with shaking the hand of farm owner, baker, fisherman or baker. From the market to the home, food that is prepared whether by a single individual or a family shows a respect for the bounty our world provides. In taking time to prepare, as opposed to “convenient meal ready in seconds”, it betters the quality of life with a slower pace. Finally and when the meal is just right, it is served at the table, not in front of a television or to be consumed “on the run”, in a moment of fellowship if with friends or even if alone to better the quality of life with a more sustainable pace.


Yet that is not where the issue of food and quality of life ends as it goes much deeper into hearts. Whether it is recipes passed down generations that reminds of us of “who we are” and our heritage or those memories, despite all the years, are vivid and warm the soul. Those recipes are the great bounty of a diet of “simplicity” as it brings us back to our youth, special moments to those whom we cherish and somehow manages to warm our hearts during the darkest days. The word “food” does not even come close to memories around the family table, the blessing of the sounds of family and meals lovingly prepared with recipes passed down through generations. Close your eyes, inhale deeply and recall the beauty of the home-cooked meal, family, the eternal love of a mother and our heritage.



Though long since abandoned, by utilising the same dietary notions that was the bedrock of much of our world approximately forty years ago, your health will improve exponentially and you will be much closer to attaining fitness goals.. Straight to the point, follow these very basic rules that the greatest “diet” experts (our mothers and grandmothers) would use and the issue is eliminated.


  • Enjoy your meal, as well as preparing, with family or friends as a moment of fellowship. This will have an enormous impact on reducing stress and production of the hormone cortisol.
  • Turn the phone and television off when you dine and enjoy the blessing of sharing the moment with others. Trust me, there is no game worth taking time away from a meal with family and when the time comes you only have a memory remaining of those moments you will understand completely.
  • Gluttony and sloth like tendencies are not admirable quality. This means do not pile food on top of each of other and equally use traditional size plates as opposed to the enlarged format of recent decades that has played a role in the obesity epidemic.
  • Push away from the table and remember the notion of “leaving a bit on the plate”, which effectively means show moderation and respect.
  • Eat healthy balanced meals with finely marbled meat, fresh vegetables, fruit sources (in essence all items of plant origin which naturally includes beans and whole grains). Proportions should be roughly the size of your palm and make use of natural marinades (i.e. olive oil).
  • Prepare foods through broiling, poaching or steaming where possible and avoid endless grilling and microwaving of foods.

  • Consume ten to fifteen vegetables each day as a minimum with emphasis upon cruciferous vegetables. With only 25% of the population eating enough vegetables this might be one of the most important considerations with our diet.
  • Emphasize the quality of the meat, fish and produce sources. While more expensive than the cheaper alternatives, where possible make use of ethical and hormone / pesticide free ranchers / farms as well as local farms.
  • Drink more water and eliminate sugar laced soft drinks completely. Never consume man-made items and yes that means no boxed items or soft drinks.
  • The best snack food is straight from the earth. Add fruit with every meal as well as real snack food that will sustain life such as nuts and olives.
  • Start each day with this centuries old tonic. A simple blend of a few tablespoons of non pasteurised honey from local sources, one to two lemons squeezed in a glass of hot water every morning.
  • Drive by the drive thru as it creates lifelong debilitating illnesses that may kill them before their time is due and is an insult to the blessing of the family dinner table.


To continue reading please visit John Davies blog at USPlabs.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as well as Tumblr and Twitter and his daily blog for USPlabs.

Register for John Davies upcoming events in

Order John Davies’ new release The Mark of R part 3; THE LEGACY | NOW AVAILABLE


Angel Hair pasta with Anchovies and Eggplant

Category : A Style of Life, Cuisine, John Davies

The following is a personal favourite of mine, easy to make with much of the ingredients coming from my garden and very affordable.

Six vine-ripened San Marzano tomatoes
1 Sicilian eggplant
3 cloves of freshly minced garlic
1 Bell pepper (sweet red)
a splash of peanut oil for sauté
a smattering (one tablespoon) capers

If using standard Roma tomatoes, you will likely need to increase requirements two-fold. Peel and seed tomatoes, draining excess water along with dicing eggplant and bell pepper. Sauté with garlic over medium to low heat for five minutes before adding capers and simmering sauce to a relative thickness for an addition ten.

400 gram angel-hair spaghetti (given pasta is fresh the order of preparation is adjusted)

In final five minutes bring later pot of salted water to boil, adding angel hair pasta.

Splash or two of Château Virant olive oil
Three to five anchovies (to personal taste)
Grated Pecorino Siciliano to taste

Once pasta is complete, drain and place in mixing bowl. Splash with olive oil, folding over whilst adding anchovies and quickly serve with grated Pecorino Siciliano.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Renegade Kitchen, Renegade Pink, RENEGADE X as well as Tumblr and Twitter. Read his daily blog for USPlabs.


special announcement Facebook / Skype video series with John Davies

Category : Cuisine, DMC™, Europa League News, John Davies, Military Training, RED2, Renegade Business Network, Renegade Cycling Club, Renegade Games, Training, USP Labs, seminars

With the announcement of Facebook’s new video conference capabilities with Skype, Renegade Training™ is pleased to unveil a new interview feature with company founder John Davies.

Each Tuesday and Friday Renegade Training™ will have a series of ten minute slots available for free consultation with John Davies via Skype video conferencing. Topics may include John Davies’ approach to building leadership qualities, the need for ethics in sport, exercise and the many other topics he lectures on or personal interests.

Members of the teaching profession and their classrooms, law enforcement and military along with existing users of “Renegade” programs will be accorded priority registration but otherwise all others on a “first come, first served” basis.

If this is of interest, please leave your comment on the Renegade Training™ Facebook page or email sales@renegadestyle with the subject title “Facebook / Skype Video series”

As noted previously, John Davies is committed to improving education ( and quite naturally this is a logical step to assist readers across the globe. Please let us stress there will be absolutely no “sale up-sell” through this venture or commercial activities.

Thank you