Have you been on a Boris Bike lately? (Santander cycle hire bike).
If you don't fancy paying a few hundred quid & buying your own bicycle, having to park it everyday & pay for maintenance & extras. You can always hire a bike & not have to worry about the usual things like security , fixing a flat tire, & storage at home,
It's quick & simple using your credit or debit card, to get a bike from hundreds of Bike docks in central London.
Want to know more about the Santander cycle hire scheme? just click on the link, one last thing its not a Ferrari it's a "Boris Bike" It's a solid, heavy & sturdy bike with three gears, decently comfortable & great for getting you to A-B.
If you're going to be a regular user of the bikes, like a journey to and from work & not just a casual one on the weekend, consider registering online & get your own key.
Why? Get your own key for quicker bike access (there's a one-off £3 fee per key)
Frequent users can save money with yearly bike access for £90 - that's 25p per day
Or you can still choose 24-hour bike access for £2 or 7-day bike access for £10
Ride carefully & sensibly.
I'm not much of a coffee drinker, usually just once in the week and again on a Sunday morning I will have a Mocha.
"By offering you p*ss and claim it fine wine in exchange for your hard earned coin, I beseech you all pass on this offer or wash sh*t from mouth daily" ( i.e Starbucks Costa, Cafe Nero, and the like).
A few point to keep in mind
*Coffee Can Help You Burn Fat ~ Did you know that caffeine is found in almost every commercial fat burning supplement? There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning. Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people.
*The Caffeine Can Drastically Improve Physical Performance ~ Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat, caffeine also increases Epinephrine (Adrenaline) levels in the blood.
This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.
Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel. Given these effects, it is not surprising to see that caffeine can improve physical performance by 11-12%, on average.
*Coffee Appears to Have Protective Effects on The Liver~ Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others.
Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue.
It turns out coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk.
* Coffee is The Biggest Source of Antioxidants in The Western Diet.~
For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.
That’s because coffee contains a massive amount of antioxidants.
In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined.
Coffee is one of the healthiest beverages on the planet. Period.
*Coffee May Lower Your Risk of Type II Diabetes ~ This is a gigantic health problem, currently afflicting about 300 million people worldwide. It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin, coffee drinkers have a significantly reduced risk of developing type 2 diabetes.
The studies show that people who drink coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67%.
Found the post useful? need some tweaks with your diet?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
The three vices #2 Suger. Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary soft drinks.How much sugar is good for me?
Sugars are also added to a wide range of foods, such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods that we should cut down on.
**Remember if its advertised as "low fat or reduced fat" i.e some type of yogurt or drink, then its usually got a much higher sugar content than the original product"
These tips can help you cut down:
*Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children to further reduce the sugar).
*If you like fizzy drinks, try diluting fruit juice with sparkling water.
*Swap cakes or biscuits for a currant bun, scone or some malt loaf with low-fat spread.
*If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether.
*Check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version.
*Try halving the sugar you use in your recipes – it works for most things except jam, meringues and ice cream.
*Choose tins of fruit in juice rather than syrup.
*Choose wholegrain breakfast cereals, but not those coated with sugar or honey.
Like the post? need a few more tips? check out the Superfood blogs for some ideas, please click the like button & share comments to your facebook page.
Exercise is a beautiful thing, that endorphin rush, it's an unmistakable feeling surging through your body, it's something you just can’t buy & despite the misconception it's yours at any age, its never too late to start up.
That's just it though, "A Boss" knows when to take a seat, rest up, recover get the nutrition in the body, and look at the bigger picture & see the whole process of the journey & enjoy it, not just the destination, for you know life has a habit of throwing some strange curve balls at you when you least expect it.
Then we can take a look at your recovery this is so important if you check out a previous blog post “The importantce of making a smoothie” you’ll see the kind of week that I have, and how many Personal training sessions I did and extra spin classes I took, what I can add to that is I had a couple of ice baths & good amount of magnesium in the evening before bed & in particular Ubermag Plus Px ( if you want a good nights sleep & reduce your stress look no further).
So the aim of this blog is just to get you to look up, take a little step back, see what's going on and what you're doing effectivly, tweak one or two things if necessary, so that you move forwards towards your goal, some common symptoms of overtraining include..
- Chronic fatigue
- Increased risk of injury in the skeletal, muscular, and nervous systems
- Muscle soreness and tenderness
- Prolonged recovery from exercise
- Impaired muscular strength
- Increased anxiety
Check out the blog posts under STRESS there are loads of helpful insights, so please read a few & if you find useful like, share & comment!, have fun ~SA.
If you want some additional help with fat loss then go to my BioSignature section.
The weekend has finally arrived, so It's about that time again to remind you about Fat burning & alcohol, you know daily alcohol consumption will slow or stop your results, the drawbacks are probably going to far outweigh any health benefits.
That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again".
So let's recap those calories...
Carbohydrates and Proteins have 4 calories per gram. Fat has 9 calories per gram. Alcohol has 7 calories per gram.
Remember you don't burn any calories from Fat if you have alcohol in your body, zip, zilch, zero, none!.
Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?).
Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.
Yes you have heard that before & correct it is going to be repeated again.
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Life as a Personal Trainers is great, it's very rewarding in many ways to both my clients myself and those around me who share that passion, if you're not careful though you can get really drained & feel like the vampires victim.
4x spin classes in the week, as usually I have just one regular class on a Thursday in Knightsbridge & from time to time cover for a good friend in the City, so flexibility of an extra meal is really important & added to that is optimal nutrition.
What are the benefits?
Natural fat Loss • Increased Consumption of Fruits and Vegetables • Healthy eating education • Quick and easy • Easy Digestibility and Nutrient Assimilation • Antioxidants • Increased Energy • Kids like smoothies • Mental Clarity and Focus • Strengthen your immune system • Meal flexibility • Increased Fiber Intake • Empowerment • Clearer Skin • Reduce Cravings • Alkalizing • Delicious • Build muscle and improve athletic performance
Nutrition is a key element to getting the right work life balance , you also have to put your hand up as a Personal trainer if you want to be taken seriously and retain your clients for longer periods than the initial sign up, looking aesthetically pleasing on the eye, having great energy & focus in that hour your client is paying you for is a pre requisite & not a bonus, that is if you want to have longevity & make a career in the health & fitness industry, that alone for sure won't keep you there, but it's one of the cornerstones you need to plant for your solid foundation.
So as you can see below, this is how last week looked for me.
Lunchtimes I try and eat roughly the same time everyday occasionally this moves a bit, however you just have to go with it, as that's the nature of the job so adjust as you go.
In regards to Personal Training sessions, some are more demanding than others & you can be physically more hands on depending on the type of client you have, an example of that is assisted stretches or doing drop sets removing weights or Boxing, showing the teaching points to Olympic lifts like the power clean & Snatch require you to walk the walk as you talk the talk!.
Having a smoothie for me is vital, as you're going to see from the video below I put in a whole array of ingredients, the fun of it is finding out what works for you & what do you actually need in your daily routine to have a better productive day,
I suggest you try a few of these, change it up a couple of times in the week, I highly recommend the NutriBullet ( there is a great video on this link) .
Also if you like to Juice I've been using the Jack LaLayne power juicer for years they now, they have an express version at a really good price so take a look.
Ingredients in the video for you try out, simply click on the name to take you to a separate link, for the Avocados, Nuts and seeds + coconut water try shopping at Planet organic or Wholefoods market.
I LOVE TO HELP WITH FITNESS TOPICS, IF YOU WANT TO KNOW JUST ASK A QUESTION , PLENTY TO CHAT ABOUT , SO PLEASE "LIKE COMMENT & SHARE" THE KNOWLEDGE