Archive for the ‘Nutrition’ Category

posted by | Comments Off on JUST THE WAKE UP CALL YOU NEEDED

 

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You’ve heard this before, and it makes sense, right? So why haven’t you done it?

Your Lifestyle Obstacles.Most people resist changing their lifestyle for two reasons.


  1. Change is scary.

    Whether you realize it or not, your life is in a constant state of change.Though you cling to the familiar, it’s a futile struggle. Change always wins.

    The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive.


  2. Lifestyle misconception.

    How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience—and that’s not true.Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

 

Making the Change

 

It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

  • Choose salad over chips or fries

  • Don’t add butter to your food

  • Eat fresh produce with every meal

  • Purchase fat free dairy products

  • Limit desserts to one or two per week

  • Cut out mindless snacking

  • Drink water, not fizzy drinks

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

  • Watch less TV

  • Stretch stiff muscles every day

  • Play at the park with the kids

  • Go for a jog

  • Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Of course, the best thing that you can do for exercise is to train with me at least 2-3 times each week for butt slimming, hip-melting workout sessions.

Call me on 07847 018032  or CLICK HERE  to enquire today to get started.  

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

posted by | Comments Off on Beware of the these 7 Dieting mistakes

It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.

It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories 

It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.

Mistake #7: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!

posted by | Comments Off on Protein supplements, What to avoid

After many years trying different protein supplements, and I have tried a number of them!, I have found one thing in common with the majority and nearly all Protein powders out there on the market. Its one thing which most of us wouldn’t even think twice about putting into our bodies; and although there is a lot of controversy on it and a lot of studies to show the adverse effects artificial sweeteners like Aspartame have on the body, most of us are still none the wiser.

Until last year I hadn’t really considered this could be a problem for all of us fitness fanatics, I knew Aspartame having some adverse effects but was totally fooled by the label    I had run out of my then regular protein that I had been using and recommending to my clients. The next day while walking past a Hollands and Barretts, I noticed they had a good deal on for there whey protein and decided to check it out. After a minute or two of reading its contents, came across what I had mistaken for a natural sugar (Sucralose) and noticing it that on the front it had in big bold letters, NO ASPARTAME (a toxin used as an artificial sweetener) I thought great!  no aspartame, I’ll try it out.

I got home after training my last client that night and remembered I had this new protein to try. I opened it and was immediately hit  an intensely sweet vanilla smell, It smelt beautiful and have to say it tasted really good too, Bonus!.

I went to sleep that night with a dull pain and odd feeling in my head, and thought nothing of it. In the morning it was just about gone and thought nothing more it, until later that day when I had another protein shake and shortly after, I started getting the same dull head pains and odd feeling in my head. I stopped taking the protein for a few days and the dull head pains stopped completely, and a few days later tried some again to see for sure if this is what was causing  it, sure enough the same pains returned. I checked the ingredients to see if it might something in my recent engineered whey protein purchase and saw I the word sucralose, not sucrose.

So what is Sucralose?… I still thought it was a natural sugar!, at least its name suggests it. I did my research and this is what it is.

Sucralose is sugar that has been chemically combined with Chlorine, and as a result makes it 600 times sweeter than ordinary sugar(this is perhaps the reason my Protein smelt so strong)

I may not know everything there is to know about nutrition and I am all for health supplements tasting good, but I know that Chlorine is not usually part of healthy my staple diet and neither am I accustomed to my food or protein supplements causing me odd dull pains in my head.

Avoiding Aspartame and Sucralose is not as easy as you might think, especially since the health and fitness industry use them in nearly all products these days as a low cost(to them) and low calorie chemical alternative to natural sugars, I suggest you do your own research on it an decide for yourself which protein is best for you.

Keeping healthy and sharing my knowledge of better ways stay healthy goes hand in hand with setting a good example in my profession, for my clients and the people around me and I hope this blog helps you too.

 

 

 

 

 

 

 

 

posted by | Comments Off on The importance of pre and post workout nutrition

I speak to a lot of people each month, and it seems that one of the least know vital information for losing fat and building and maintaining muscle is pre and post workout nutrition.

Most commonly people just don’t have the information necessary to getting those results wanted from training, well I hope to shed a little bit of light on this; at least on this one aspect of muscle building and maintaining the muscle you have.

Doing intense early morning exercise for example, it seems there are quite a few of us who do this, but don’t eat anything before exercising and who train for 45-60 minutes, shower, change and then eat. meaning they have gone without food for between 7-11 hours.

“Well, whats wrong with doing that?”

Don’t get me wrong, if you have no goal in maintaining the lean muscle you have or building muscle, this is certainly no problem. But for those wanting to lose weight or gain muscle it can mean the difference in achieving your goal fast and effectively or struggling for years to keep the muscle you are working so hard for.

The reason?… if you are trying to build muscle, you will be doing resistance training of some sort, you will not have eaten for up to 10-11 hours since your last meal the night before. which means your muscles will have a very limited store of energy for intense training or resistance training.

What has muscle got to do with fat loss?

The more lean muscle you have, the more energy you use(burn more calories) loss fat faster.

It comes down to this, because the body runs like a machine (that is to say it needs fuel to run it), okay everybody knows you have to eat to survive. But what happens when you have used all your muscles energy supplies during a workout and you haven’t eaten for hours before and after your workout?

Well your body is pretty smart and knows it better get some energy from somewhere fast to keep you going, and it does this by breaking down the muscle. That’s right, it breaks down the muscle in order to have a source of energy.

“why doesn’t it break down the extra fat I have?”

Two reasons- the first is sort of “starvation” mode. A defense mechanism, thought to have evolved during hunter / gatherer times. As the body doesn’t know where its next meal is coming from, it becomes super efficient at making the most of the calories it gets from food and drink.
But once those are used it does this by protecting its fat stores, and using lean tissue or muscle to provide it with the calories it needs. This directly leads to a loss of muscle tone, which in-turn lowers your metabolic rate. The body therefore requires fewer calories to keep it going over, and fat loss slows down.

And second reason is that it easier for the body to break down muscle tissue than it is to break down fat, which is why the muscle tissue is normally the first to be broken down for energy

The solution is to aim to eat 6 meals per day and alternate main meals with smaller snack meals.
Combining good fats with every meal is not only good from a nutritional point of view, but it will also help make the protein a more sustained release, so you feel fuller for longer.

Since your body will be receiving food more often, your metabolism has to shift gears from burning calories slowly to burning them at a faster rate. By including protein with every meal, you will protect your muscle tone, and prevent it from being broken down for fuel.

I hope this sheds some light on the subject and hopefully this helps you achieve your goals faster.

 

 

 

 

 

posted by | Comments Off on Exercise is a proven to relieve stress and anxiety

The subject of stress is to most people very real in today’s world of work, work, work and quite frankly work some more, but because I get to  train people every day, there is another factor I have observed other than my clients goals being achieved.

And that is that training and exercise always seems to have a positive effect and some sort of anxiety or stress relief, turns out that this connection between stress relief and exercise has been known for over 60 years. Whether you’re the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don’t have to let it get the best of you, here are some links of the some of the most recent scientific research.

http://www.health.harvard.edu/press_releases/benefits-of-exercisereduces-stress-anxiety-and-helps-fight-depression

http://www.nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx

Just to give you an idea, the majority of those people at the very top of the fortune 500 companies keep up with a  regular exercise schedule.

Yes its true, not everyone owns a fortune 500 company but most of us have stress in our lives, battling stress in your day-to-day routine, well you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Because every time you exercise, you increase your body’s production of endorphins.

In case you didn’t get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That’s right – any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

 

posted by | Comments Off on Why some foods make you fat!

We have all heard at one point in our lives “eat a good well balanced diet and you will stay healthy” or “You are what you eat”, perhaps those lines have been used so much that we sort of shrug our shoulders and say “yes, your right”.
But do most of us know what a well balanced diet is?
And what do people really mean when they say, you are what you eat?

Part of my profession is knowing the facts and fibs of dieting myths, educating people on “what is this balanced diet that everyone keeps talking about?”. In any goal of training whether it be for fat loss, muscle gain or tone, nutrition is 1 of 3 most important factors and can make losing fat or gaining muscle incredibly hard especially if you have been mislead or educated wrongly into eating the wrong things.

Here’s in example for you and saturated foods – If you accidentally put petrol into you cars engine and your car happens to run on Diesel.
Well, what happens?
Yep! it can’t burn the petrol fuel or maybe it might be able to burn a little, but that engine was never designed to be able to burn petrol fuel.

So what happens to the petrol? It stays in the cars engine.
And it’s the same with our bodies, some foods we are just not designed to be able to burn or burn well, and your left with a tank of fuel your body struggles to burn.

It really does come down to when and what you are eating and drinking for real long lasting results.

Chiropractic

Oct
2011
19

posted by | Comments Off on Chiropractic

Training my clients can sometimes be hindered by neck and back problems which although I can still train them, it does slow there progress down. Which is why I may refer clients (who I think will benefit) to the  Advanced Chiropractic Clinic, Three Bridges,West Sussex 01293 535381.

I have  previously had sports injuries and lower back pain, I have experienced first hand and have personally benefited from their chiropractic treatment.

Diet

Oct
2011
19

posted by | Comments Off on Diet

I cannot stress how important a good well balanced diet will be for you, your body and your mind.  You are what you eat could not be more true!

Part of my professional training covered the facts and fibs of dieting myths!  I can offer you a full nutritional programme – combine this with exercise and you’ll be at your physical and mental peak.

posted by | Comments Off on Nutrition Tips and Truths

Ready Meals.

Things you may not know about ready meals,
these may convenient but are high in trans-saturated fats-(these are the fats the body finds tough to break down), rather than eating fresh foods with good fats that actually help weight loss.

BASIC truth about eating…. is that if you eat a meal that contains more energy/calories than what energy your body needs at the time, it turns the remainder of what it hasn’t used into FAT.

WHY does it get converted into fat? The body stores it like an energy reserve. A survival mechanism.

And the ready meals…. for you ready meal fans, if you are wondering why you may be “storing more energy” then you used to before ready meals this may be a factor.

HELPFUL to avoid storing fat.

By eating 6 small meals evenly spaced through the day you can avoid having excess energy storage. (NO chocolate is not classed as a small meal)

Hope this had shed some light on subject.

posted by | Comments Off on Nutrition Info of The Week

Media Myths.

Myth 1. Healthy way to lose weight. Eating a low carbohydrate,  high protein diet.

  • Truth – Low Carb, High Protein diets are not good for ones health, especially long term.
  • By eating low carbohydrates and high protein, you will loose weight in the form of muscle as well as fat.
  • You will also experience decreased metabolism from muscle loss
  • Most people put weight back on very fast once they’ve completed their diet.

Healthy eating Guidelines

  • 50-60% Carbs (1/2 Fruit and Veg & 1/2 wholemeal Bread, Pasta, Rice)
  • 30% Fats (Milk and dairy, nuts, oily fish)
  • 10-15% Proteins (meat, nuts, beans, fish, eggs etc.)
  • Drink 1.5-2ltr water (NO coffee and tea are NOT classed as water)

The Mediterranean style eating is one of the best examples of healthy eating with mixed salads and olive oil with feta(or cheese), grilled fish and herbs etc.

Hope this helps some of you who had question marks (?) about these sort of diets.