Archive for 'Diet / Nutrition'

Have a bigger breakfast!

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Have a bigger breakfast!

We’ve all heard this, but do we know why?

Your digestive system is most active in the morning, so this is the best time to take in a good bulk of your food to get your metabolism going for the rest of the day. You should look at breakfast like an energy slingshot into the rest of your day, setting you up for success on your next meals.

Cortisol is also naturally higher in the mornings (well its supposed to be ...

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Is Sleep Murdering Your Gains

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Is Sleep Murdering Your Gains

 

A study has shown that getting consistently less than 7 hours sleep per hour can be associated with diabetes, cardiovascular issues, depression, memory issues and can inhibit the good done by exercise*. (*http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727237/)

A big issue with sleep deprivation is light. That could be light from a mobile or pad device, a tv, or an unnatural light shining into your room while sleeping. Basically, and light toiuching your skin in the late evening and especially while asleep supresses the release of ...

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Eat Tastier with Paleo Sauces

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Eat Tastier with Paleo Sauces

 

A lot of people try to follow a really clean diet, giving it 100%, but the problem I encounter a lot is “taste”. Its hard to tell people what to go for, even soy sauce has negatives. So in the interest of staying sane and being able to enjoy your healthy diet, apply the sauce! I mean that’s really what you’re tasting. Any sauce can make a chicken or fish meal taste great.

When it comes to sauces, aim for paleo. ...

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When I tell people what I do (Personal Training..) they always assume my job is to stop people from over-eating as I run them into the ground…

But its actually the exact opposite.

(First I’d like to point out this ISN’T directed at one person – I say this because more than half of my clients will think I’m referencing them!)

Most of my training clients come to me because they are stuck, not because they are lazy, they are motivated by their ...

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A Personal Trainers Fat Burning Diet.

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A Personal Trainers Fat Burning Diet.

 

A great example for Personal Trainings Clients to see how we do it.

Not by any means perfect, but the strategy for fat lean and lean muscle support are there. I kept to my goal of 1% a week this week (haven eaten the following). This is a busy weeks eating, with realistic strategies and issues to overcome.

Pink indicates a training day and green a non training day (or low intensity cardio). The blue numbers are there to reference what Ive ...

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“What I ate” for Personal Training Clients

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What I ate the last week…

It can be a big help to my Personal Training clients to have an idea of how I eat while trying to burn maximal fat.

– Non Training Days

 

Breakfast was usually 2 full poached eggs with spinach, and a third a cup of natural granola with same amount of natural Greek style yoghurt and some blueberries. When I could I’d add some meat (lean bacon/ham/chicken) or smoked salmon into a 4 egg white/ 2 yolk omelette. Animal protein ...

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It Begins

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It Begins!…

 

I’ll be performing a 6 week training and nutrition plan thats just as much for you as for me. Well not a plan really, Im just going to make it up as I go along. So I’ll give you details on everything I do and why, and my trai…ning regime as it unfolds. Im about 13% bodyfat at the moment, and the aim is 7-8% in 6 weeks. I’ll show you how I controlled my inflammation to maximise ...

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Thanks to the Manks!

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A lot about my trip to Manchester has been based around appropriate hormonal regulation in controlling your inflammation, and its link to elevated Cortisol (stress) levels in our modern society.

Inflammation hinders fat loss, support fat gain, makes you catabolic (breaks down muscle), supports growth of cancer cells, lowers testosterone levels, causes bloating, muscle soreness and tightness, it inhibits muscle recovery and physical performance. So across the board its pretty important to not only your physical appearance but your general longevity. ...

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Extending the Boundaries

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Extending the Boundaries

What does pushing yourself mean?

For the everyday person its about just attempting, whether its even just getting to the gym, making the healthy food choices.

But what do we think pushing yourself means?…

Its about getting in and driving in hard. Physical adaptions happen when expanding into unfamiliar and uncomfortable territory, and it makes sense right? People adapt, especially in extreme circumstances, but where does the real physiological change come from?

The answer is in pushing yourself. Whether its a hypertrophic (muscle building) ...

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Top 10 Tips for Cutting up in January

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Top 10 Tips for Cutting up in January

 

 

These are not tips for drastic weight loss, they are tips for dramatic fat loss! Forget the scales and go by how you look and feel. Our top 10 tips for keeping off the Xmas pounds in December and January are:

1. Metabolise!

Our first tip for January takes place in December. Do whatever strength training you can, if its not a class you could even do 100 push-ups and 100 squats (take as much rest needed to complete the sets) every couple ...

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