By the time you read this, Beat the Couch will be under way as we will have had our intro last night.

I always spend the day afterwards doing a big exhale! We absolutely LOVE running this programme, we consistently get amazing reviews and people are so excited to get going – and yet I also fear the sign-up period every single time!

I’ve always said that organising programmes like these is a little like dating, you put yourself out there and then wait for someone to say “I like you, I’m in!”

It’s nerve-racking because, what if people aren’t interested? What if they don’t like you? What if you get rejected? It’s the worst!

Fortunately, as I type, we have over 60 people on the list. My heart rate has settled and we’re assured of a good season! This is our 21st time around the block and it is so fulfilling to be part of all these fitness journeys. The positive to all the worry, is that it keeps us on our toes. We’re constantly working as hard as we can to make sure that people have the very best experience and that we promote ourselves well. It’ll be a challenging ten weeks but it will be incredible too.

Beat the Couch gets people off the couch and 5k-fit in ten weeks. We provide professional training for beginner-runners and we support that with chiropractic care (Spine & Sport) and nutritional advice from me too.

For some people, the exercise is enough and if they just have the mental bandwidth to make those changes then that is fine. But we also provide a nutrition seminar and tips/recipes in our weekly emails, so that participants can accelerate their progress with dietary change too.

It's no secret that your diet can either be inflammatory (lots of sugar, fried foods, heavy on the meat, low on the good fats, fruit and veg) or anti-inflammatory (packed full of quality protein and plants).

So, when it comes to Beat the Couch – or any physical fitness journey – it makes sense that your diet can either make your path easier, or harder. Our goal is to provide simple education and lots of recipes to make eating an anti-inflammatory diet easier.

One of the main areas we focus on is reducing refined sugar. This doesn’t mean going completely sugar-free, but it means finding more wholesome alternatives to satisfy a sweet tooth or chocolate craving. One of my favourite recipes is this gem for mini raw chocolate tarts. The portion size might seem small (one!) but they are so rich, you will likely be happy with just a taste. The fats from extra virgin coconut oil (MCTs) are actually a good source of fuel (in moderation) for active people. The cocoa is antioxidant-rich and the maple syrup is well balanced by the protein-rich crust.

So, next time you are hit with a chocolate craving, give this recipe a go! You do need a food processor so, if you don’t have one, find a friend who does and then share the spoils. Enjoy!

Mini raw chocolate tarts

1/3 cup maple syrup

1/3 cup extra virgin unrefined coconut oil, melted

1/2 cup dark unsweetened cocoa powder

1 cup pecans, lightly toasted

1/4 cup shredded coconut (optional)

1 cup Medjool dates, pitted

large pinch of sea salt

Method:

1, Grease a mini muffin pan with a light layer of coconut oil.

2, Make the crust by placing the nuts, dates and salt in a food processor. If you don’t like coconut, replace with an equal volume of extra pecans. Whizz on low, and then high until the nuts have crumbled and the dates have become a paste. The mixture should stick well together when pressed.

3, Form small walnut-sized balls with the mixture and place each one in a mini-muffin spot. Press the dough down and out until it covers the inside of the spot and has formed a cup. Be sure to leave enough dough covering the base layer. You can test this using a knife. Do this for each one and then place in the fridge or freezer to set while you make the ganache.

4, Wash the processor bowl well and then add the ganache ingredients. I suggest you make sure the maple syrup is at room temperature. If it is cold it will cause the coconut oil to harden again, and then you may have lumpy ganache despite the processor. Whizz on low until all the ingredients are well blended. Switch to high for 20 seconds, then pour into a jug or use a spoon to fill the cups.

5, Place back in the fridge to set. Allow one hour before serving. You can use the freezer if you are in a hurry but cover with foil first.

• Catherine Burns is a fully qualified clinical nutritionist. She can be contacted on 291-4725 or clinicalnutrition@gmail.com. Look for Nutrifit & Natural Nutrition Bermuda on Facebook or @naturalbda on Instagram