Welcome to Back on Track with David Gillick. Each week We will be giving you bite-size exercises from Olympian David Gillick, a delicious recipe from his latest book.

This week David shows us a great warm-up circuit that will get the blood flowing and the limbs loose. The beauty of all of the Back on Track exercises that we will show you, is that they can be done anywhere, any time. Give this circuit a go and let us know how you enjoyed it!

After your work out, why not enjoy the Lemon & Rosemary Beef Casserole. It's simple to make and can be done easily in the Morphy Richards Slow Cooker. Perfect for those busy days when you're short on time but big on appetite.

Back on Track: Warming Up

Lemon & Rosemary Beef Casserole Recipe


  • 1 Red Onion, peeled & thinly sliced
  • 1 Butternut Squash, peeled & cubed
  • 4 Carrots, peeled & sliced
  • 150g Button Mushrooms
  • 500g small Jersey Royal or Charlotte Potatoes
  • 800g stewing steak, 5cm pieces
  • 2 tbsp Tomato Purée
  • 4 strips of Lemon peel
  • 1 Bay Leaf
  • 1 tbsp Dulse (seaweed) flakes or 1 piece of Carrageen, chopped
  • A few sprigs of fresh Rosemary
  • 1 tbsp Cornflour, mixed with 3 tbsp of cold Water
  • 1 tbsp extra virgin Olive Oil
  • 1/2 bulb of roasted Garlic, cloves squeezed out
  • 300ml boiling Water mixed with 1 rich beef stock pot.


Set the slow cooker to low and put in the onion, squash, carrots, whole mushrooms, whole potatoes and then add the beef on top.

Add tomato purée, lemon peel, bay leaf, rosemary and seaweed to the stock. Stir in the cornflour paste with the olive oil and roasted garlic.

Pour the stock over the beef, and cook for 7–10 hours. The stew can be frozen in portions at this stage then defrosted and reheated. Remove the lemon peel, bay leaf then serve with some greens and some feast crusty bread.

David gillickRecipes