Get offline & get out & about, getting to the gym enjoying a class hitting the weights you interact & meet people. The goal-setting/goal-accomplishing cycle is a learned trait. From a very early age, Most winners start to reinforce this idea that if they set their mind to something and tirelessly work towards its accomplishment, the outcome will be positive, you gain good life experience either way. Like the blog? check out the S.M.A.R.T goals section for more and just remember be yourself, but the best version, Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb.Don't be afraid to eat a balanced meal, you got to get to grips with the difference between what your mind wants/ craves for & what your body actually needs & be totally honest with yourself. What you put in is what you get out. A liquid lunch in the pub is just not the way forward, desert every day of the week is asking for trouble, smoking is like suicide in instalments. Enjoy your food but eat sensibly, put some colour on your plate & mix it up. be it at home or on the go in the city at work. Ask yourself what you want with your fitness goals & the impact on the type of foods you're about to eat will do for you. Keep track of what you are eating by starting a small journal or just keep tabs on what you eat with your smart phone dairy starting 3 times a week, do this for a short period, see how you feel & what you can change to bettter suit you getting to your fitness goals. 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.
For me tonight it's the Stir fry, but this can change , depending on what type of activity / workout I have planned the next day. Your (RMR) Resting metabolic rate is very important, that's the baseline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain. (RMR) is different for everyone. The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients. What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available. So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires. Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products! Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving. So think about what you eat when you eat it & what it's going to do for you short term & in the long run. Your in control ...I love my food , I love my body, I love working out! ~SA. 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.Taking supplements can be a minefield, as a Personal Trainer one of the qualifications I have done is the “Poliquin BioSignature modulation” This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone) after that we can look at tweaking your diet & maybe adding one to three supplements to help you get to your fitness goals. Obviously taking the right supplements is crucial as is eating the right food at the correct time of day. If you want to know more you can go straight to this link & check out "BioSignature" for more info. A couple of the supplements I talk about are below "EPA-DHA + L-Carnitine". Great combination for fat burning..provided you also do the hard work in the gym. EPA-DHA (fish Oils) Which are two types of omega 3 fatty acids which are found in the cold water fish. L-Carnitine (an amino acid) which is available in the following food sources: red meat, diary products, avocado, and tempeh. Licorice supreme: This aids support for cortisol metabolism,and is a great supplement to use in the evening to help with stress. check out the Biosignature section for more & why you should get your BioSignature done. What are your thoughts? do you need help your with your diet and supplements? email me for more info, then sign up to our newsletter at the top of the page for more!
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.
I have grown to appreciate a good cup, but I think its best to make it yourself, though there are plenty of shops on the way to work that said in the words of "Spartacus Gods of the arena" are very keen to part you of your money from purse,
"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.
"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 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.
Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first.
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.
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.
click "like" if you now acknowledge this!
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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.
Why do so many people consume healthy smoothies on a regular basis?, well I just had a busy week in the gym with 18x Personal training sessions 2 x BioSignature Assesments 4 x workouts myself and racked up teaching an unusual
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.
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.
I am normally up 1 hour & 15 mins before my first client, Breakfast is key as it sets you up for the day, those of you that know & follow me on my Facebook fitness page know all about breakfast being the most important meal of the day, if you want to catch up just check out the breakfast blogs.
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.
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.
• Baobab • Moringa • Cacao nibs • Magni food Intense berries • Natures living superfood • Poliquin L-Glutamine powder.
To increase power, strength and mobility, adding even a few minutes of plyometric training to your usual routine can add intensity to your workouts while building more power and strength in the legs.
Plyometrics are quick, explosive types of movement that can help you burn large amounts of calories in minimal time while also strengthening your muscles.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
Like to do some Personal Training with a difference? start training with myself, click here to find out more
Some people avoid avocados due to their high fat content. Most of us know by now that avocados have the kind of fat that actually help you lose weight.
Avocados are brimming with essential nutrients, including potassium, B-vitamins and folic acid. They also act as a so-called nutrient booster; when eaten with other foods, avocados enable the body to better absorb cancer-fighting nutrients, such as carotenoids, found in vegetables that include spinach and carrots.
Still not convinced?
Eating avocados has been shown to lower cholesterol levels and they are a rich source of monounsaturated fatty acids, including oleic acid, which offers significant protection against breast cancer.
The potassium content in avocados regulates blood pressure and helps guard against heart disease and strokes, as well as aiding digestion and helping the body flush out toxins.
The combination of B6, C and D, riboflavin and manganese found in avocados helps maintain a strong immune system. They are also a good source of vitamins A and E, which help protect against cancer. Avocados are high in omega-3, which reduces the risk of heart disease and lecithin, a type of fatty acid crucial for healthy nervous tissue.
Yes. Avocados are naturally high in fat, but it is mostly healthy, monounsaturated fat that is essential for plump, youthful skin. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion.
Still not convinced?
Eating avocados has been shown to lower cholesterol levels and they are a rich source of monounsaturated fatty acids, including oleic acid, which offers significant protection against breast cancer.
The potassium content in avocados regulates blood pressure and helps guard against heart disease and strokes, as well as aiding digestion and helping the body flush out toxins.
The combination of B6, C and D, riboflavin and manganese found in avocados helps maintain a strong immune system. They are also a good source of vitamins A and E, which help protect against cancer. Avocados are high in omega-3, which reduces the risk of heart disease and lecithin, a type of fatty acid crucial for healthy nervous tissue.
Yes. Avocados are naturally high in fat, but it is mostly healthy, monounsaturated fat that is essential for plump, youthful skin. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion.
So what are you waiting for?, lets get stuck in...
Food tip: Mix up those salads & make it more memorable!
It's great getting some colour on your plate, this is a quick & easy meal to prepare, all items can be purchased at Waitrose & I'm sure many other good supermarkets as wel!.
1) Octopus with lemon & mixed herb (deli counter)
2) King Jumbo prawns (deli counter)
3) Caesar salad self contained pack, in the fruit & veg section.
Try it yourself & let us know how you get on!.
* Eat Salads for the Fiber
* Add Salads for the Health Benefits of Fruits and Vegetables
* Choose Salads to Get Smart Fats
* Pick Salads to Cut Calories and Increase Satisfaction
It's hard to believe that something we can't even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.
If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables.
Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
So having a salad a few times a week really is a big boost to your health.
1) Octopus with lemon & mixed herb (deli counter)
2) King Jumbo prawns (deli counter)
3) Caesar salad self contained pack, in the fruit & veg section.
Try it yourself & let us know how you get on!.
* Eat Salads for the Fiber
* Add Salads for the Health Benefits of Fruits and Vegetables
* Choose Salads to Get Smart Fats
* Pick Salads to Cut Calories and Increase Satisfaction
It's hard to believe that something we can't even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.
If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables.
Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
So having a salad a few times a week really is a big boost to your health.
Want some help 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.
It's no joke really, in the last 20 years there has been a huge increase in the amount of Estrogen in men. Testosterone and estrogen are actually very closely related in the body. A look at their chemical structure reveals only subtle differences. Yet, the differences of the effects of these two hormones on the body are substantial.
It is no secret that our bodies and our environment are swimming in estrogen. Puberty is occurring as early as eight years old in children, Estrogen is blamed for everything from breast and prostate cancer and other hormone-linked conditions to obesity, sexual dysfunction, dropping sperm counts and depression and mood disorders.
Most of us know we unwittingly get synthetic estrogens (endocrine disrupters) from plastics like BPA, petroleum based products, detergents, cosmetics, furniture, carpeting, thermal receipts and on our food from agriculture chemicals like pesticides, herbicides and fungicides (a good reason to buy organic). But we also get a lot of “natural” estrogens from foods we may eat every day.
“Healthy” foods like flax and soy may have more estrogen than you think. Legumes like chickpeas (garbanzo beans) red beans, black-eyed peas, green peas and split peas are also estrogenic.
How about the “healthful” seeds we think of as mingled in trailmix? Sesame and sunflower seeds are among the highest of all estrogenic foods. While their seeds are not a staple of most people’s diets, their oils are widely used in processed and prepared foods, so do think about what you eat, & definitely cut out those processed ready meals.
Are you concerned from any of the list of 10 points below?
*Low Sex Drive
Testosterone plays a key role in libido (sex drive) in both men and women.
*Difficulty Achieving Erection
Testosterone stimulates a man’s sex drive — and it also aids in achieving an erection. Testosterone alone doesn’t cause an erection, but it stimulates receptors in the brain to produce nitric oxide
*Low Semen Volume
Testosterone plays a role in the production of semen, which is the milky fluid that aids in the motility of sperm. It’s pretty simple: The more testosterone a man has, the more semen he produces.
*Hair Loss
Testosterone plays a role in several body functions, including hair production.
*Fatigue & Lack of Energy
Men with low T have reported extreme fatigue and a noticeable decrease in energy levels.
* Loss of Muscle Mass
Because testosterone plays a role in the building and strengthening of muscle, men with low T might notice a decrease in both muscle mass and strength.
*Increase In Body Fat
Men with low T may also experience increases in body fat. In particular, they sometimes develop “gynecomastia”, a condition in which they develop enlarged breasts.
*Decrease In Bone Mass
The thinning of bone mass (osteoporosis) is often thought of as a condition that women experience. However, men with low T can also experience bone loss because testosterone aids in the production and strengthening of bone.
*Mood Changes
Women often experience changes in mood during menopause, when their levels of estrogen drop. Men with low T can experience similar symptoms. Testosterone influences many physical processes in the body. It can also influence mood and mental capacity.
*Confidence
Not looking your best with the above can have a huge detrimental effect on your confidence.
Most of us know we unwittingly get synthetic estrogens (endocrine disrupters) from plastics like BPA, petroleum based products, detergents, cosmetics, furniture, carpeting, thermal receipts and on our food from agriculture chemicals like pesticides, herbicides and fungicides (a good reason to buy organic). But we also get a lot of “natural” estrogens from foods we may eat every day.
“Healthy” foods like flax and soy may have more estrogen than you think. Legumes like chickpeas (garbanzo beans) red beans, black-eyed peas, green peas and split peas are also estrogenic.
How about the “healthful” seeds we think of as mingled in trailmix? Sesame and sunflower seeds are among the highest of all estrogenic foods. While their seeds are not a staple of most people’s diets, their oils are widely used in processed and prepared foods, so do think about what you eat, & definitely cut out those processed ready meals.
Are you concerned from any of the list of 10 points below?
*Low Sex Drive
Testosterone plays a key role in libido (sex drive) in both men and women.
*Difficulty Achieving Erection
Testosterone stimulates a man’s sex drive — and it also aids in achieving an erection. Testosterone alone doesn’t cause an erection, but it stimulates receptors in the brain to produce nitric oxide
*Low Semen Volume
Testosterone plays a role in the production of semen, which is the milky fluid that aids in the motility of sperm. It’s pretty simple: The more testosterone a man has, the more semen he produces.
*Hair Loss
Testosterone plays a role in several body functions, including hair production.
*Fatigue & Lack of Energy
Men with low T have reported extreme fatigue and a noticeable decrease in energy levels.
* Loss of Muscle Mass
Because testosterone plays a role in the building and strengthening of muscle, men with low T might notice a decrease in both muscle mass and strength.
*Increase In Body Fat
Men with low T may also experience increases in body fat. In particular, they sometimes develop “gynecomastia”, a condition in which they develop enlarged breasts.
*Decrease In Bone Mass
The thinning of bone mass (osteoporosis) is often thought of as a condition that women experience. However, men with low T can also experience bone loss because testosterone aids in the production and strengthening of bone.
*Mood Changes
Women often experience changes in mood during menopause, when their levels of estrogen drop. Men with low T can experience similar symptoms. Testosterone influences many physical processes in the body. It can also influence mood and mental capacity.
*Confidence
Not looking your best with the above can have a huge detrimental effect on your confidence.
Want some help?, 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.
There are some amazing foods that added to your diet can be the missing piece of the jigsaw you've been looking for to help your fitness goals, over the next few weeks I will post my top ten, lets start with the awesome Cacao.
This amazing superfood is where the source of chocolate comes from, so its a great gift to give away, this is one of my three "go to" products in the morning as I normally take it 2-3 x weekly.
Cacao is celebrated as "the food of the gods." It is one of the most nutritious foods known to man. It has the highest known antioxidant levels of any food, as well as a wide array of beneficial minerals, notably sulphur and magnesium. It is widely recognized for the naturally occurring chemicals it contains, which stimulate the happy centres in our brain.
No other food in the world is known to contain as many mood-improving substances as cacao
Cacao is celebrated as "the food of the gods." It is one of the most nutritious foods known to man. It has the highest known antioxidant levels of any food, as well as a wide array of beneficial minerals, notably sulphur and magnesium. It is widely recognized for the naturally occurring chemicals it contains, which stimulate the happy centres in our brain.
No other food in the world is known to contain as many mood-improving substances as cacao
Who adds this to their smoothies in the morning?
What happens to our physiology after exercise is called "E.P.O.C" Excess post-exercise oxygen consumption, it results in an increases in your metabolism & helps your body burn fat. How much fat you burn & how long for depends on what exercise you do & what food you choose to use to refuel.
Use the magic of music in your spin class & leave the world outside for just one hour, It's not only great teachers & loud thumping music that makes a good class, its your participation, your sweat, & desire to turn up week after week!
Leave it all in the class and in that time "create a vision of who you want to be & race towards that.
Most of us think we are stuck in high school, fearing what others think of us, not taking risks, most people make a habit of designing there lives around what other people think of them.
Leave that habit behind. Emerson said "why should the way I feel depend upon the thoughts of someone else's head?"
How you act is who you become, doing the character is who we become.... just truly believe in that hour "The pain is temporary but pride is forever" with your sweat on the floor, you prove one thing to yourself as you left your comfort zone, you fought a good fight, you kept the faith and finished the race.
Leave it all in the class and in that time "create a vision of who you want to be & race towards that.
Most of us think we are stuck in high school, fearing what others think of us, not taking risks, most people make a habit of designing there lives around what other people think of them.
Leave that habit behind. Emerson said "why should the way I feel depend upon the thoughts of someone else's head?"
How you act is who you become, doing the character is who we become.... just truly believe in that hour "The pain is temporary but pride is forever" with your sweat on the floor, you prove one thing to yourself as you left your comfort zone, you fought a good fight, you kept the faith and finished the race.
I'm using the Polar beat software for iPhone (free) from the App store + the Polar "H7" bluetooth heart rate strap £35-40 this stores your heart rate, pace, distance & calories & uses the phones GPS to accurately track when you are outside.
Now the class is done, a different type of magic begins, informally called afterburn or also known as oxygen debt,
Excess post-exercise oxygen consumption "E.P.O.C" kicks in, more for some than others, you see the more muscle mass you have, the better your body will be at burning fat all day long. "Ladies this includes you as well, so don't be afraid of hitting the weights".
Think of it like this, you take a trip in your car, when you get to your destination you switch off the car, however your car’s engine stays warm for some time as it gradually cools to a resting temperature. Once a workout is over its a similar situation with your body as you now go about your daily routine, your body’s metabolism can continue to burn more calories then when it's at complete rest & as bonus those calories are going to come predominantly more from fat!.
Working out & eating meat/ protein although great unfortunately has the tendency to raise the acid levels in your body, Ideally you want to be as alkaline as possible, so if you take an evening spin class get your greens in & replace your simple carbs with vegetables.
Along with personal training I teach one class a week in Knightsbridge, a suggestion when you cycle or do a spin class, get yourself a decent pair of shoes I use "Pearl Izumi cycle shoes & padded cycle shorts". Get organized come prepared to work out hard & make it happen, when you invest in a little equipment, your making a firm commitment, so get your money's worth & make your fitness goals happen!.
Excess post-exercise oxygen consumption "E.P.O.C" kicks in, more for some than others, you see the more muscle mass you have, the better your body will be at burning fat all day long. "Ladies this includes you as well, so don't be afraid of hitting the weights".
Think of it like this, you take a trip in your car, when you get to your destination you switch off the car, however your car’s engine stays warm for some time as it gradually cools to a resting temperature. Once a workout is over its a similar situation with your body as you now go about your daily routine, your body’s metabolism can continue to burn more calories then when it's at complete rest & as bonus those calories are going to come predominantly more from fat!.
Working out & eating meat/ protein although great unfortunately has the tendency to raise the acid levels in your body, Ideally you want to be as alkaline as possible, so if you take an evening spin class get your greens in & replace your simple carbs with vegetables.
Along with personal training I teach one class a week in Knightsbridge, a suggestion when you cycle or do a spin class, get yourself a decent pair of shoes I use "Pearl Izumi cycle shoes & padded cycle shorts". Get organized come prepared to work out hard & make it happen, when you invest in a little equipment, your making a firm commitment, so get your money's worth & make your fitness goals happen!.
Found this blog interesting? please like & share, if you want to know more about your own FAT burning zones check out my Metabolic testing service
Its about making the right choices in & out of the gym & keeping that consistent for a set period of time, and add to that youad to that add in a keen diet that serves you,
if it's worth having it's certainly not easy, but achievable if you're S.M.A.R.T
We all have the same 24 hours in a day, it's what we do with that time that really counts, it's the value we create ourselves for clear lifestyle choices. Do you only want to "loose the Fat?" who wants to just "loose their fat?" If you're really serious and commit to some lifestyle changes, you'll have no intention of "finding the fat again".
Divorce from your troublesome fat needn't be expensive, messy or drive you around the bend & seem to take forever.
Take a good look at the blogs in the Fat Loss section there are loads of exercises , food choices , supplements suggestions, direction and a clear call to action to keep in mind.
Remember there are no "Acme® Wile E. Coyote quick fix type products" that actually work, and if it sounds too good to be true.. well read below & keep that thought in mind.
A man died and went to hell. Upon arrival he met with the Devil.
Devil: We run things a bit differently nowadays, you get to pick your own personal hell.
Man: That's not so bad, whatcha got?
Devil: Well, I'm going to open a series of doors, look inside, assess the situation and then tell me if that's where you want to spend eternity.
Man: OK.
The devil opens the first door and there's a room of people standing on their heads on a hardwood floor.
Man: Ouch, that seems painful. It's not for me, what's next.
The devil opens the next door to reveal the same situation, only on concrete floors.
Man: That looks worse, got anything left?
The devil opens the third door to reveal a room full of people standing knee deep in sh*t drinking coffee.
Man: Well, the sh*t smells but I could stand the smell and drink coffee all day. I'll take this one.
Devil: Are you sure this is the one you want.
Man: Absolutely!
The devil then escorts him in the room shuts and locks the door. As soon as the door closes, a whistle blows and a loud speaker says:
"Alright, coffee break is over, back on your heads."
Divorce from your troublesome fat needn't be expensive, messy or drive you around the bend & seem to take forever.
Take a good look at the blogs in the Fat Loss section there are loads of exercises , food choices , supplements suggestions, direction and a clear call to action to keep in mind.
Remember there are no "Acme® Wile E. Coyote quick fix type products" that actually work, and if it sounds too good to be true.. well read below & keep that thought in mind.
A man died and went to hell. Upon arrival he met with the Devil.
Devil: We run things a bit differently nowadays, you get to pick your own personal hell.
Man: That's not so bad, whatcha got?
Devil: Well, I'm going to open a series of doors, look inside, assess the situation and then tell me if that's where you want to spend eternity.
Man: OK.
The devil opens the first door and there's a room of people standing on their heads on a hardwood floor.
Man: Ouch, that seems painful. It's not for me, what's next.
The devil opens the next door to reveal the same situation, only on concrete floors.
Man: That looks worse, got anything left?
The devil opens the third door to reveal a room full of people standing knee deep in sh*t drinking coffee.
Man: Well, the sh*t smells but I could stand the smell and drink coffee all day. I'll take this one.
Devil: Are you sure this is the one you want.
Man: Absolutely!
The devil then escorts him in the room shuts and locks the door. As soon as the door closes, a whistle blows and a loud speaker says:
"Alright, coffee break is over, back on your heads."
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Food tip: If I said to you I was having this for lunch today there is no way any of you that regularly follow my page would believe me!.
Your farts probably have more calories than what's on this plate!, solution eat sensibly & work out hard!
Your (RMR) Resting metabolic rate is very important, that's the baseiline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain.
(RMR) is different for everyone.
Now your "Grey matter" with all it's wants, needs thoughts & insecurities does not get to decide how many calories your body requires (as a baseline) although you think you do.
Your brain usually screws that up one way or another with your wants needs & desires, advertising fads or what "big George" says in the gym, Joey Essex or another numpty on that show that talks cods wallop & thinks the Moon & the Sun are the same planets.
The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients.
What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available.
So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires.
There is no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products!
Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving.
Your in control ...I love my food , I love my body, I love working out! ~SA .
Your farts probably have more calories than what's on this plate!, solution eat sensibly & work out hard!
Your (RMR) Resting metabolic rate is very important, that's the baseiline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain.
(RMR) is different for everyone.
Now your "Grey matter" with all it's wants, needs thoughts & insecurities does not get to decide how many calories your body requires (as a baseline) although you think you do.
Your brain usually screws that up one way or another with your wants needs & desires, advertising fads or what "big George" says in the gym, Joey Essex or another numpty on that show that talks cods wallop & thinks the Moon & the Sun are the same planets.
The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients.
What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available.
So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires.
There is no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products!
Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving.
Your in control ...I love my food , I love my body, I love working out! ~SA .
"If you’re bored of your usual routine in the gym, you should perhaps try something different"
Another social activity will always get the adrenalin going & help get your mind active to set new fitness targets for yourself, as they say,"Don't just sit by the river doing nothing for change is inevitable but progress is not"…
Get away from doing the usual routine like the computer surfing in the evening, by connecting online, we are disconnecting offline, if you’re always on the social networks its not really going to help your cardio fitness goals is it?.
You can learn a trick or two, pick up a few tips here and there, but ultimately your going to miss out on allot more from life as a result.
What critical moments do we miss that we didn't even know passed us by? make sure you get out & about & make an effort to try something you’ve not done before or put aside for a while, because you haven’t made it a priority.
I love Living in London, the weather is not the best at times, but the summer is just around the corner (well our English version of it anyway).
Get away from doing the usual routine like the computer surfing in the evening, by connecting online, we are disconnecting offline, if you’re always on the social networks its not really going to help your cardio fitness goals is it?.
You can learn a trick or two, pick up a few tips here and there, but ultimately your going to miss out on allot more from life as a result.
What critical moments do we miss that we didn't even know passed us by? make sure you get out & about & make an effort to try something you’ve not done before or put aside for a while, because you haven’t made it a priority.
I love Living in London, the weather is not the best at times, but the summer is just around the corner (well our English version of it anyway).
Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb
Daily alcohol consumption will slow or stop your results, plus the drawbacks are probably going to far outweigh any health benefits.
Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first.
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 dehydates 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.
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 dehydates 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.
click the "like button" if you now appreciate & acknowledge this!
FAT can be The dreaded "F” word some Personal trainers dare not even say for fear of scaring or losing clients,
Want to know your body fat? ... "like & share this post then contact me for a free 30 mins "Bio-Impedance fat" test at the Andaz Hotel health club in Liverpool st.
Whoever if your main goal is looking to loose weight & tone up I really think you've got to be serious and face it head on. I flip the misery/fear right around & get my clients to gain the insight/knowledge of knowing what their body fat percentage is with their correct weight & height right when we begin.
In order to go forward with your fitness goals, if you know where you are now. then you have a clear idea of where you want to get to, that’s a S.M.A.R.T way of taking ownership.
For women between age 20 and 40, 19% to 26% body fat is generally good to excellent. For women age 40+ to 60+, 23% to 30% is considered good to excellent.
For men between age 20 and 40, 10% to 20% body fat is generally good to excellent. For men age 40+ to 60+, 19% to 23% is considered good to excellent.
How's your metabolism? Fast or slow? Do you suffer from fat around the mid section & upper back?, If you do you may be carb intolerant or just not efficient at processing carbs & may need a little boost with a supplement like Fenuplex or Insulinomics or you may have weak stomach acid.
Keep asking yourself questions..then go a step further & speak to a personal trainer like myself or a nutritionist it's our job "to find out what you want, by asking you & breaking it down to the base level.
In order to go forward with your fitness goals, if you know where you are now. then you have a clear idea of where you want to get to, that’s a S.M.A.R.T way of taking ownership.
For women between age 20 and 40, 19% to 26% body fat is generally good to excellent. For women age 40+ to 60+, 23% to 30% is considered good to excellent.
For men between age 20 and 40, 10% to 20% body fat is generally good to excellent. For men age 40+ to 60+, 19% to 23% is considered good to excellent.
How's your metabolism? Fast or slow? Do you suffer from fat around the mid section & upper back?, If you do you may be carb intolerant or just not efficient at processing carbs & may need a little boost with a supplement like Fenuplex or Insulinomics or you may have weak stomach acid.
Keep asking yourself questions..then go a step further & speak to a personal trainer like myself or a nutritionist it's our job "to find out what you want, by asking you & breaking it down to the base level.
Going down to the gym & working out hard is essentially one of the key elements that's going to help you get some way toward your goals.
However you got to be smart, "beasting yourself" for extended periods & not refuelling or over training can have an adverse effect on your body,
Cortisol can get get released into the body breaking down muscle & using the muscle as a fuel source causing you to go into a "catabolic state", as a result of that your body gets better at storing more fat usually around the thighs, love handles & abdominal area....
"Johnny come lately" pay attention the gym is not just a January quick fix...Cortisol is normally present in the body, at higher levels in the morning, and at its lowest at night. If your'e the type gets up in the morning without grumbling just before your alarm goes off then your levels are probably nice & high, if you snooze a few times & curse that you're not getting enough sleep then you've probably got low levels of cortisol in the morning..not good)
Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol do have some positive effects though.
While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event.
Increased abdominal fat, is associated with a greater amount of health problems than fat deposited in other areas of the body.
You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place.
In terms of exercise after you've done 35-40 minutes of weight training this is the time to do Interval training.
This is a type of workout that alternate high-intensity levels with lower-intensity, an example of this is using the "Concept 2 Rowing machine" & doing 30 seconds of work followed by 30 seconds of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals, this can be set up very easily on the rowing machine & keeps going till you stop, it's a great way of burning fat & keeping the dreaded "stress hormone" Cortisol at bay.
Here are a few exercises that you can do intervals with ...
However you got to be smart, "beasting yourself" for extended periods & not refuelling or over training can have an adverse effect on your body,
Cortisol can get get released into the body breaking down muscle & using the muscle as a fuel source causing you to go into a "catabolic state", as a result of that your body gets better at storing more fat usually around the thighs, love handles & abdominal area....
"Johnny come lately" pay attention the gym is not just a January quick fix...Cortisol is normally present in the body, at higher levels in the morning, and at its lowest at night. If your'e the type gets up in the morning without grumbling just before your alarm goes off then your levels are probably nice & high, if you snooze a few times & curse that you're not getting enough sleep then you've probably got low levels of cortisol in the morning..not good)
Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol do have some positive effects though.
While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event.
Increased abdominal fat, is associated with a greater amount of health problems than fat deposited in other areas of the body.
You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place.
In terms of exercise after you've done 35-40 minutes of weight training this is the time to do Interval training.
This is a type of workout that alternate high-intensity levels with lower-intensity, an example of this is using the "Concept 2 Rowing machine" & doing 30 seconds of work followed by 30 seconds of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals, this can be set up very easily on the rowing machine & keeps going till you stop, it's a great way of burning fat & keeping the dreaded "stress hormone" Cortisol at bay.
Here are a few exercises that you can do intervals with ...
1) Shuttle Runs.
Shuttle Runs
Get 6-8 x risers that you normally find in your gym studio & stack them up, pick a nice distance say 12-15 meters away, Find a pace that suits you & run / jog & collect one riser back to the starting position repeat till all risers are stacked up, time how long it takes you to complete the set, (say it takes you 1:30 sec) rest using that said time & repeat.
Get 6-8 x risers that you normally find in your gym studio & stack them up, pick a nice distance say 12-15 meters away, Find a pace that suits you & run / jog & collect one riser back to the starting position repeat till all risers are stacked up, time how long it takes you to complete the set, (say it takes you 1:30 sec) rest using that said time & repeat.
2) Boxing intervals
Boxing : Hit the bag for say 30 seconds, rest for 1 minute so that's a work rest ratio of 1:2, make this longer depending on your fitness level.
Boxing Base lift.
Boxing base lift,
Great overall body exercise, if you got one of these in your gym then try this out. grab the upright part pull out from the base, then put on the floor, pause pick back up & put back in the base, see how many times you can do that in 1minute, then rest for up to 2 minutes & repeat.
Great overall body exercise, if you got one of these in your gym then try this out. grab the upright part pull out from the base, then put on the floor, pause pick back up & put back in the base, see how many times you can do that in 1minute, then rest for up to 2 minutes & repeat.
Rowing machine Intervals
Rowing machine
As stated before.. get on the "Concept 2 Rowing machine" & do 30 seconds of work followed by 30 seconds
of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals. keeping the stroke rate to only 12 strokes in 30 seconds
As stated before.. get on the "Concept 2 Rowing machine" & do 30 seconds of work followed by 30 seconds
of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals. keeping the stroke rate to only 12 strokes in 30 seconds
Spin bike or Upright bike
Spin Bike/ recline bike work for 1 minute recover by going slowly for up to 2 minutes, Pick your watts or turn the resistance dial up on the spin bike a couple of times, on your recovery turn the dial down or reduce the watts. you getting the picture now?
B.O.S.U side step
B.OS.U ball side step "my personal favourite"
15 steps each side in 30 seconds, rest on top of the ball for 30 seconds & repeat for 4-8 repetitions, this is very hard but very rewarding, will post a video on this, to show you how to do it correctly, so please look out for it in the video section.
15 steps each side in 30 seconds, rest on top of the ball for 30 seconds & repeat for 4-8 repetitions, this is very hard but very rewarding, will post a video on this, to show you how to do it correctly, so please look out for it in the video section.
Found this article useful? ... please feel free to "like/ share" or post your comments because they are much appreciated many thanks.
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