Articles

Flawed

Posted on by Ricky in Articles, fat loss, food, goals, health, mindset Leave a comment

Flawed?

I’m on holiday and not working, but sitting by the pool today I read a really good book, Flawed by Cecelia Ahern, one of my favourite authors.

In the closing acknowledgements she says if there is one message I hope this book portrays, it’s this; none of us are perfect.

Let’s not pretend we are.

Let’s us not be afraid that we are not.

Let us not label others and pretend we are not the same.

Let us all know that to be human is to be flawed.

Now whilst Cecelia is not referring to how we  look, as I people watched round the pool all afternoon, I see ladies from many different European countries, of all ages, all different shapes and sizes, some mums, some grandparents, some in tiny bikinis, some in full swimsuits, some overly conscious, some not with a care…

But it did make me think, what is perfect?

Why is size 10 perfect? Or even size 8 or 6?

Why do we aspire to look like the images portrayed in magazines or on TV? That perfect size or perfect shape?

Looking around, it’s certainly not average, the opposite in fact.

What we need to learn ladies is to love ourselves for who and what we are. And the only aspiration we should have is to be better today than we was yesterday, better this week than last week.

To be fitter, faster, stronger.

Perfection is not paramount.

I’m happy to be flawed!

Just be you 🙂

Julie x


Our Success Stories – 60 Second Interview with Claire Reid

Posted on by Ricky in Articles Leave a comment

Hi Claire

Firstly well done on your achievements so far at Fitterbody Bootcamp.

Tell me something about yourself that our Ladies won’t know:

A: I got married in Cyprus because my husband was born there but he is not Cypriot

You are looking amazing, tell us about your goals and achievements so far:

A: My goals were to improve my fitness levels,  lose some weight which I had gained over the last 2 years having gone from a very physical job to a sit down one, but mainly was to change my eating habits which weren’t bad but I had got in a rut eating the same meals all the time and I was stuck in an eating rut.

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What is it that you enjoy most about bootcamp?

A: the variety of classes they are never boring and the time goes really quickly, I was quite apprehensive when I first started that people would watch and judge what you are doing but it has been the complete opposite with everybody supporting and helping each other. I have found all the trainers really helpful and they really push and encourage you to try harder each session.

How much better do you feel about yourself?

A: My self confidence in my body shape has improved and I have more energy, I realise I have come along way in the last 8 months. I have dropped 2 dress sizes plus I am trying different foods that I would not have tried  before and I am more confident in the kitchen and giving different foods a try,

What’s next for you?

A: to continue to push myself and my levels of fitness, I hit a big birthday next year and I want to be fitter and more toned, particularly my tummy.

Thanks for inviting me to share my experience at fitter body boot camp 🙂

I’m sure you will agree in our huge congratulations to Claire on her achievements so far.

Julie 🙂


Top 5: 10 Minute Workouts

Posted on by Ricky in Articles, fat loss, fitness, goals, health Leave a comment

When you really come to think of it, I am sure most of us could spare 10 minutes in the morning or the evening to up our fitness game.

What can be difficult is knowing what exercises to do to maximise the time and still get a good workout in 10 minutes.

SO for those of you with that spare 10 minutes, here are my top 10 minute workouts.

 

WORKOUT 1

THE MOVES

A circuit of push-ups, body weight squats, bear crawls and shuttle runs (or mountain climbers if space is limited). With these moves you will be targeting major muscle groups across all areas of the body, meaning your body is working harder and doing more.

 

THE TIMING

Do each of the exercises for 1 minute with no rest. Have a minute break between circuits.

 

WHAT YOU’RE WORKING

The whole body – Upper, Lower and Core. It’s also great for aerobic fitness.

Perfect for when you only have a limited amount of time!

 

WORKOUT 2

THE MOVES

An explosive full body circuit including jumping squats and push-ups, burpees and dynamic planks. The key to the fat burning HIIT circuit is to make the movements as compound as possible, this means as big as you can, using as many muscle groups as possible.

 

THE TIMING

Depending on your goals combine 30-60 seconds on each exercise with minimal rest. Complete as many rounds as you can in the 10 minutes.

 

WORKOUT 3

THE MOVES

Burpees, Squat Jumps, Jumping Jacks, Rest, High Knees, Sprint on the spot and Skaters. These plyometric moves will strengthen glutes, quads, hamstrings, pecs and core – everything basically!!

 

 

THE TIMING

30 seconds of each with a 30 seconds rest, then repeat until the 10 minutes is up.

 

WHY?

HIIT is a fantastic tool for burning body fat whilst maintaining muscle mass and improves athletic performance.

Unlike most other techniques, with HIIT it is beneficial to keep the workouts short. They must be below 30 minutes long and actually if you’re clever about it 10 minutes is ideal.

 

WORKOUT 4

THE MOVES

Bear Crawls, Pushups  and Squats.

 

THE TIMING

Aim for as many reps as you can squeeze in a minute of each exercise, repeated 3 times, with 20 seconds rest after each set. The bear crawls are a dynamic movement that focus on your core, stability and injury prevention. Push-ups target the core, chest, triceps and shoulders. Meanwhile squats work your glutes, legs and you guessed it – core.

 

WHY?

These are all multi joint movements using full body tension to perform each repetition. The more joints used in an exercise, the more calories burnt and better results for any goal.

 

WORKOUT 5

THE MOVES

Spiderman pushups, Plank (elbows), Tricep dips

 

THE TIMING

Do these moves for 45 seconds each (15 sec rest in-between). Repeat until your 10 minute is over.

 

WHY?

Once again, the benefit of repeated interval training is getting the heart rate up and working the body as hard as you can in a short space of time.


Our Success Stories – 60 Second Interview with Meera Tailor

Posted on by Ricky in Articles Leave a comment

Hi Meera

You have had fantastic achievements so far at Fitterbody Bootcamp, well done and thank you for being our story this week, in your words ‘my success in progress story for now!’

Tell me something about yourself that our Ladies won’t know:Meera Tailor

I am a dentist and recently turned 40. I have 2 gorgeous girls Maaya aged 12 and Millie aged 7.  I joined FitterbodyBootcamp in October 2015 after a serious life check.

I had been a keen gym member at Virgin Collingtree for 13 years and although I loved the people and facilities and I was not getting the results I needed. 

I have a family history of heart disease and diabetes and the thought of turning 40 and having these risk factors made me look into personal training.  I came across FBBC and luckily Kristian emailed me back with a sincere response and invited me for a complimentary session and chat. 

Since then I haven’t looked back!  

You are looking amazing, tell us about your goals and achievements so far:

I have had my ups and downs with my weight loss.  Xmas, family holidays, entertaining and birthdays have been testing for sure.  On the whole I have stuck to clean eating 80% of the time and from this and my 6am sessions I have lost over a stone and feel amazing, more confident.

Meera Graph

How much better do you feel about yourself?

When you look at yourself on a day to day basis, you don’t always see results.  When the scales don’t show the effort you put in… look at old photos, measure yourself, look at your skin and assess your energy levels… You may be pleasantly surprised. 

My ultimate feeling was on my 40th birthday party I fitted easily into a Size 12 dress and was overwhelmed with all the compliments I had on my special day. 

Before                                                                                                                   After

Meera BeforeMeera After

 

What’s next for you?

I still have some more work to do and I would like to focus on my body fat % and improving my fitness. 

Thank you to Alex, Kristian, Chloe, Julie and all the amazing ladies that I have met… Especially the 6am ladies… You are all beautiful inside out.  Keep going and if even you have a bad day, start the next day with more determination and motivation.

I hope you have enjoyed Meera‘s beautiful story and I’m sure you will agree with me saying looking beautiful too.

Julie 🙂

 


Simple Food Swaps to Help You Save 15,000 Calories this Month

Posted on by Ricky in Articles, carbs, fat loss, food, goals, health Leave a comment

 

A lot of you now know that there are 3,500 calories in one pound. To lose that pound, we therefore have to find a way to burn that many calories just to see the scale drop. Sounds like a lot of work. However, it is actually very easy, and definitely possible to cut loads of calories in the next 30 days and lose up to four pounds this month.

All of this can be done through small nutritional changes over the course of this month. This will then set you on your way to long-lasting results, because you’re substituting healthier versions of the foods you love without depriving yourself of them completely. These kinds of tweaks also keep you from feeling restricted (and consequently binging) or yo-yo dieting.

So here, 10 swaps you can make to start helping you save 15,000 calories (or more) a month and lose about a pound each week.

  1. Sparkling water instead of Soda

330ml Soda Water = 0 Calories

330ml (1 Can) Coca-Cola = 139 calories

Saving = 139 Calories

You can see clearly that you will be saving yourself loads of calories if you start to cut out the fizzy drinks. For example, if you normally have one can of coke per day and then substituted it for soda water, you will be saving yourself 2780 calories per month. Plus, you will be cutting out SO much sugar as well, which your body will love you for in the long run.

  1. Apple instead of Dried Cranberries

50g Apple = 52 Calories

50g Dried Cranberries = 154 calories

Saving = 102 calories

You would think that dried cranberries (or any dried fruit for that matter) would be healthy since they are fruits, but they pack in a lot of calories. Dried fruits are have a huge concentration of sugar compared to fresh fruit. Furthermore, apples have much greater fibre content, which is great for keeping you fuller for longer.

  1. Greek Yoghurt instead of Flavoured Yoghurt

100g Greek Yoghurt = 96 calories

100g Flavoured Yoghurt = 132 calories

Saving = 36 calories

It is often a very quick and convenient option when you are on the go to just pick up a flavoured yoghurt and wolf it down. But if you can set aside a couple of minutes earlier in the day to whip up your own mix (greek yoghurt with some raspberries), then you will save yourself plenty of calories and also really reduce the amount of sugar you intake.

  1. Nori (seaweed) sheet instead of tortilla wrap

1 Nori Sheet = 5 calories

1 Tortilla Wrap = 122 calories

Saving = 117 calories

By making this small change, you can really reduce your calorie intake quite quickly each day. It also offers up a little bit of variation for your lunches. The dried seaweed offers up to three grams of fibre, which helps keep you full, energy-boosting iron, and vitamin A. A for Awesome!!

  1. Greek Yoghurt instead of Mayonnaise

30g Greek Yoghurt = 29 Calories

30g Mayonnaise = 200 calories

Saving = 171 calories

Looks like everyone needs to start becoming Greek yoghurt’s number one fan. For starters, it’s rich in calcium and protein, which help maintain weight loss. Plus, the probiotics in yogurt make sure your gut bacteria are properly balanced to help you de-bloat and digest food properly.

  1. Orange slice in water instead of Orange Juice

Orange Slice in 150ml Water = 0 Calories

150ml Orange Juice = 72 calories

If you love a bit of OJ in the morning, then try and make this swap. You will be thankful for it, as you will save a bunch of calories and a load of sugar. All that sugar can spike your blood sugar and lead you to become really hungry later on, putting you at risk of eating even more calories than you need to. Also, by drinking water instead of juice, your body soaks that h2o up to replenish the water you lose during the day.

  1. Butternut Squash Spaghetti instead of Spaghetti

100g Butternut Squash Spaghetti = 39 calories

100g Spaghetti = 360 calories

Saving = 321 calories

This is such a good alternative it is untrue. Traditional white spaghetti is another one of those wheat based products that again can really spike up your blood sugar and get you hungry later on again. Similarly, it is another one that can cause you to feel really bloated and sluggish throughout the day if you are slightly intolerant. Furthermore, butternut squash is just so tasty and vibrant that it would be rude not to try this super healthy alternative.

  1. Cauliflower Rice instead of White Rice

100g Cauliflower Rice = 40 calories

100g White (Long Grain) Rice = 356 calories

Saving = 316 calories

Here is another must when it comes to healthy food swaps. Cauliflower rice is a revelation that you can turn into a faux starchy carb for major craving satisfaction. By cutting off the heads, boiling them, and putting the florets into a food processor (or chopping them up finely), you can create a rice substitute that slashes calories.

  1. Chicken Sausages instead of Pork Sausages

100g Chicken Sausages = 106 calories

100g Pork Sausages = 202 calories

Saving = 96 calories

Opting for chicken sausages will save you lots of saturated fat and extra calories that come with pork. Also, ditching the refined carbs in a bun for a lettuce cup will keep your blood sugar stable.

  1. Blueberries instead of Raisins

50g Blueberries = 19 calories

50g Raisins = 158 calories

Saving = 139 calories

A quarter-cup of blueberries has four grams of sugar. Raisins have 21. What more do I have to say?

So here are just a few swaps you can start to make to help you really bring those calories down and help you achieve the physique you want.


How To Spot A Fad Diet That Will Never Last

Posted on by Ricky in Articles, carbs, fat loss, food, goals, health, mindset Leave a comment

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Fad diets. There are so many around that it is unbelievable. But the crazy thing is I am sure most if us have tried the majority of them or at least know someone who has.

Lots of fancy marketing ads, amazing testimonials, transformations and promises about how this is the best diet under the sun. Must be all good then, let’s go for it.

So we hop on the bandwagon, motivated and ready to begin.  We buy all the products, hoping for life-changing results, only to end up feeling hungry, tired, demotivated and cheated from not getting the results you were supposed to get.

So how do we spot these Fad diets before they can suck us in?

Here are our top tips:

  1. Certain foods are FORBIDDEN

As many of us know, there are certain foods that are clearly much healthier than others (lean meats, fruits and veggies for instance). Whilst there are other foods that are pretty calorie-packed with little nutritional value. But there’s no reason to completely ban any food from your plan. They can all have a place.

If we ended up completely banning certain foods, then adherence levels would be very poor and it would be very hard to stick to. You also find that most end up getting very frustrated at not having certain things, and so they end up completely falling off the wagon and binging like crazy. So we need to avoid this and keep our diets as flexible as we possibly can.

  1. Cheat Days

As mentioned before, we want to avoid the situation where we feel the need to ‘cheat’ or ‘binge’ on certain foods to force our way through a tough week of dieting.

Cheat meals are a bad idea! With ‘cheat meals’ people often binge and consume a gross excess of calories which eradicates their calorie deficit that they’ve achieved during the week. Instead, we need to be more flexible with your diet during the week and enjoy the food we eat on a day-to-day basis. Otherwise, you will end up going through cycles of diet then cheat, diet then cheat and your results will be either really slow or non-existent.

  1. There are lots of ‘Stages’

Any diet that has lots of stages that emphasises specific foods, or bans others is, without doubt, a fad.

Imagine it. During the ‘detox stage’ all you can have are ice cubes and lettuce.

Forget it!! Who the hell is going to want to do that and keep to it, even if it is for 10 days. Even if you did do it, just imagine how badly some may binge once they finish it because they have found it so hard.

There may be times where you may need to be a bit stricter with your diet, especially if you have a short-term goal. But in general it should be very consistent throughout.

  1. Apparently buying their supplements is essential

No supplement is essential for you to make long-lasting changes to your health and fitness. There are some that are really useful (e.g. protein powder, fish oil), but their purpose is to “supplement” an already healthy diet.

But no supplement in the world is going to make that much of a difference that it is ‘essential’. If there was, then the inventor would be the richest guy ever, because we are all looking for that magic fat loss pill right?

So don’t be duped into buying anything, do your research and make your own decision whether you think it will help or not.

  1. If it sounds too good to be true.

Honestly, if something sounds too good to be true, it probably is.

Any healthy eating approach that’s sustainable, practical and healthy can get results quickly, but won’t have you dropping extortionate amounts of weight in a short time frame. Doing so can be incredibly unhealthy, and you will sacrifice energy levels, concentration, productivity, etc.

  1. You must change the way you live for it to work

If there is a diet out there asking you to completely change the way you live, then this is certainly not a diet you will stick to.

Your diet and training need to work around your lifestyle, not the other way around.

  1. It Sounds Horrible

Do you enjoy the odd glass of wine or beer?

Can you not go without coffee?

Love your pasta?

If so, and your diet restricts alcohol, caffeine and pasta, are you really going to stick to it?

While you do need a degree of discipline when dieting, it should also be relatively enjoyable, and allow you to eat foods you like, otherwise, there’s no way you’ll stick to it.


My Experiences of A Commercial Gym

Posted on by Ricky in Articles, fat loss, goals, health, mindset, technique, weights Leave a comment

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Now I have been a member of a commercial gym for a while now, and you may wonder why if I work at a fitness facility. Well, the reason why I became a member of this commercial gym was because I knew that in regards to the equipment I wanted to use in my workouts, where I worked couldn’t quite match up. Therefore I signed up to gym with a view to start being more inventive, intense and interested in my workouts.

And you know what, it has worked.

I have much greater freedom with my workouts in what exercises I can do and how differently I can target certain muscle groups compared to before when all I had at my disposal were barbells, dumbbells and kettlebells. Essentially, the gym has been what I wanted and needed it for, but I have also picked up on other things in the meantime of which drives me ABSOLUTELY CRAZY!!!

Let’s see if these are the same ones that annoy you.

  1. Just a Tick box or social meeting.

When I go to the gym I have one purpose. I am there to work as hard as I can for one hour on specific body parts I am looking to workout on that day. This means I go in there with a plan, I execute the plan (i.e. hit every set and rep with purpose, time my rest periods, avoid distractions), then I leave. Simple.

Now this might seem a bit like I am a bit of an arsehole, especially if someone wants to chat to me in the gym. You might be right, and I may be a bit too far one way. But I would rather this and get a REAL workout in than going in there exercising half the time (with minimal effort or attention to your workout) and chatting or checking my facebook half the time. WHAT IS THE POINT!!!

How can I complain about not seeing results if I am half-arseing the gym every time I step in. So every time you step on the gym floor, make sure you give it your full effort and attention and leave with nothing left at the end. Do this, and I am sure you will start seeing some positive results.

  1. Slamming of Weights

Now,  when I mean slamming weights on the floor, I don’t mean dropping a really heavy deadlift on your final rep. I mean things like letting go of the handles on the cable machine and letting them clatter together, or maybe dropping dumbbells on the floor after a set of shoulder press. This stuff really does get to me when I hear or see it. Thankfully it is not too often, but when it happens….AAAHHHHHH!!!!

Again, WHAT IS THE POINT!!!

Does slamming them down make you stronger on the next set?

Is there some secret performance enhancement that comes with slamming weights on the floor?

If so, then please tell me about it.

If not, then please give it a break.

  1. Sterile Atmosphere

Luckily, I am pretty good at motivating myself to work as hard as I can when I work out. But I know so many people who find it really hard to push themselves without motivation from someone else.

Now this is what is severely lacking a commercial gym. There are plenty of fake hellos and goodbyes, but there is a lack of any real support.  For those who sign up to a gym, I can imagine are often beginners and are unsure of what to do, how things work and where to start. So surely this is the one time where those who enter a gym need the most help?

But I guess this may be what you sign up for with a gym, lots of cool equipment but no support or real help with how to start, where to begin your workouts or how to achieve your goals. Plus, there is rarely much help in regards to exercise technique, exercise intensity or how to even progress or regress if need be with any particular exercise.

So, for some (more intermediate/advanced trainers), the gym is great and offers an opportunity and avenue to start tackling health and fitness goals. But, anyone (especially beginners) starting out on a fat loss journey, then it seems the gym would be the worst place to start. A better place would be to start by hiring a coach who can give you the information, tools and platform to properly begin to make a change and progress with your health and fitness


How To Control Your Diet in Difficult Situations

Posted on by Ricky in Articles, fat loss, food, goals, health Leave a comment

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Those of us who are in to health and fitness whether it be through work as personal trainer or fitness instructor, or through just enjoyment and interest, we find it fairly easy to stay on top of our nutrition.

We have built up healthy habits that we know help us stay fit, healthy, strong and help us achieve our goal. They are second nature.

However, there are so many people out there whose health and fitness is not on their list of priorities. For example, the single mum with a full-time job, who has to do the school run and then cook three different meals each night. The busy business women who are going from meeting to meeting and spending the majority of their day sat behind a wheel, with a few minutes to spare each day to rustle up a meal.

These people, over the years, have built up their own habits that they do day-to-day. They may not be the healthiest, but they are habits that have stuck for a long time, and are what gets them through the day with minimal fuss and with the time they have.

But if you REALLY want to make a change and see some progress with your health and fitness, then starting to change day-to-day habits is the first stepping stone. Start to build some new habits with regard to your nutrition and how you eat throughout the day, and this will begin to really help improve your results.

So at the moment, I can imagine a day in the life of these people may be:

  1. Running late for work, so no time to make breakfast. Therefore just grab a quick snack bar on the way out, and eat on the way to work. Maybe washed down with a coffee.
  2. Had some stressful meetings this morning, therefore you need another couple of coffees. A client was also nice enough to offer a couple of posh biscuits. Rude not to right?
  3. Lunch time. Yes!! Oh but wait. You’re too busy to have a decent lunch hour so you’re forced to resort to the work canteen, a sandwich meal deal from the local shop, or something from the chippy.
  4. After lunch you feel that mid- afternoon energy slump coming on. So chug down a diet coke and reach into the snack drawer for a couple of handfuls of nuts- take the bag out & put it on your desk. Job done, let’s go.
  5. SHIT!!! The fridge is empty & there’s nothing to cook for dinner. You zoom round the supermarket throwing a couple of ‘on offer’ foods in your basket. Grab a bag of crisps as you get to the car to tide you over until dinner.
  6. Got home, prepared dinner for yourself & kids, now you NEED a couple of glasses of wine to wind down…
  7. At last you get to sit down in front of the TV for an hour & you think “Fuck it. It’s been a long stressful day. I am gonna have a bit of choccy”.

 

Now this might not be the exact same as yourself, but I can imagine you may be able to find similarities.

No matter how we look at this, these situations are going to occur pretty much every day. We HAVE to go to work early. We HAVE to look after the children, and more than likely work colleagues WILL bring in some junk food to work. We can’t change this, but we can change how we act during these situations.

How?

Well, it all starts with being more PROACTIVE and PREPARED for what situations you KNOW will arise. Snack bars are not typically the healthiest or most filling of breakfast options. This is because they lack much protein or fibre, but they still somehow seem to pack a serious calorie punch (I wonder how?). We often opt for these when there is a lack of time, but if this is the case be prepared with a pot of greek yoghurt, some berries and some nuts and you will be set with a healthy breakfast in less than 5 minutes.

For those of you who don’t fancy much at breakfast, then why not just opt for a protein shake and some fruit.

Time on a work day is a precious commodity. With pressure mounting at work , you are always in a rush and using time to get as much work done as possible. This leaves very little time for a quality lunch break, so we opt for quick and easy by going for something like a meal deal (sandwich, crisps and fizzy drink).

But to this I say make sure you are prepared. We know we are not going to have much time for lunch, so why not be prepared for it. You could easily rustle up tuna, some salad and jacket potato the evening before and store it for work the next day. This is a much better and nutritious way of getting in a good lunch and keep you on track with your progress.

Now for that mid-afternoon energy slump. As mentioned before, many of us try and boost those energy levels with some sort of trail mix that has dried fruits and some nuts. These may not be the worst when it comes to food choices, but these can really add up the calories if you keep mindlessly eating them. Therefore it is best to follow the old age rule of “out of sight, out of mind”.

So by all means grab a small handful, but make sure you don’t leave it hanging around for you to take more than you need.

If you know you are going to need something extra before dinner, then make sure you are prepared. Aim to see if you almost make this a small meal instead of a snack. For example, it could be some tinned tuna mashed together with avocado, or a load of veg sticks and a pot of hummus. Something with a bit of protein and a bit of fibre will be really helpful in keeping you full until dinner.

Now for dinner. Oh yeah, there is nothing in the house, so we need to get down the shops.

Before you even step into the shops, make sure you have an idea of what you are buying beforehand. This will help to stop you dilly-dallying around the junk food and stop you from picking up unnecessary items.

Aim for a protein source (e.g. turkey mince), a veg source (e.g. frozen Mediterranean veg) and a carb source (e.g. packet of microwave brown rice). This will set you up to have a healthy meal a lot of the time.

Now we are home and ready to chill for a bit. This is typically the time where the needless and excess calories start to show. We often have a sit down with a bit of chocolate or biscuits and watch a bit of the news – this is just habit.

Instead, opt for something like a greek yoghurt with plenty of raspberries, or maybe just a fruit tea to soothe you.

These changes are very simple and hugely effective, and that’s what it’s really about. Consistent little habit changes are the ones that matter, these are the things which give the most bang for the least buck.


Are Your Diet Habits Really That Healthy?

Posted on by Ricky in Articles, carbs, fat loss, food, health Leave a comment

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Coconut oil. Almond Butter. Both ‘clean’ foods, so we should be able to have as much as we want right?

Wrong.

Despite being ‘clean’ foods there are certain things we need to watch out for despite our best intentions of being healthy. Here are just some of the hidden pitfalls in seven ‘good-for-you’ foods of the moment

  1. Beware of the coconut products

Coconut products are billed as super fat burning foods, because the fats found in coconut (fresh, oil or milk) could promote thermogenesis, the process whereby calories are burnt off as heat rather than stored as fat.

Sounds pretty good right?

However, coconut is itself a very high-calorie food (1tbsp = 117 calories). So if you find yourself using coconut a lot of the time, you may find that rather than a shrinking waistline, you may end up with an expanding waistline.

So by all means eat some coconut as they are very healthy, but be very careful of the amount of calories you may be consuming when you do.

 

  1. You’re nuts for nut butter

Who doesn’t love some peanut or almond butter?

When I have some peanut or almond butter I find it very hard to stop at just the one mouthful, and for you it may be easy to find yourself slipping one nut butter into a morning smoothie and eating another as a snack later in the day.

But, given nut butters contain around 600 calories per 100g, this isn’t the best idea for your waistline.

The bottom line? Enjoy nuts or nut butter – they provide essential fats, protein, fibre, magnesium vitamin E and iron – but keep to one 30g portion (of one or the other, not both), per day.

 

  1. You’ve embraced gluten free

Going gluten-free is all the rage at the moment, with around 15 per cent of UK households avoiding gluten and wheat according to a Mintel report. However, only 0.5 -1 per cent of us truly have a medical need to do so (if you are coeliac, just one small crouton is enough to trigger an immune response that damages the lining of the small intestine).

In a lot of cases, there is no need to remove gluten. Many people have drawn the conclusion that gluten is bad for no particular reason. This this just makes dieting needlessly restrictive. Removing a largely harmless substance from your diet should never be a blanket recommendation as it makes dietary adherence difficult, and serves no practical purposes.

So why eliminate gluten if there you suffer no ill symptoms?

 

  1. You eat dark chocolate for health reasons

Dark chocolate is full of flavonoids and antioxidants which can help with blood flow. This super food has also been shown to increase mood as it can be eaten as a treat.

This has been many a dieters’ saviour on many weekday evenings. A real reason to enjoy a lovely bit of chocolate.

But it’s also important to know that calorie content can be higher in dark chocolate can be higher than in milk. If you take as an example Green & Black’s Organic Milk Chocolate, with 37 per cent cocoa solids, it has 565 calories, 36g fat, 21.5g saturated fat and 45.5g sugar per 100g. In contrast, Breen & Black’s dark chocolate, with 70 per cent cocoa solids, has 580 calories, 42g fat, 25g saturated fat and 28.5g sugar. The 85 per cent cocoa solids version has 630 calories and 53.5g fat, 32g saturated fat but just 13.5g sugar.

There might be less sugar in darker chocolate, but there are still plenty more calories to make up for it.

As a guide, sticking to no more than a square or two of dark chocolate daily seems a good compromise of which gives you your chocolate fix, but not too much to put your weight loss progress in jeopardy..

 

  1. You glug olive oil over everything

We have all seen and heard that the Mediterranean diet is one of the healthiest around, and olive oil is a central part of their diet. But, despite its central place in the healthy Mediterranean diet, olive oil is no dieter’s friend, with 135 calories in the average tablespoon. On the plus side, the more predominant type of fat in olive oil is monounsaturated, which is good for your heart and helps to keep cholesterol in check. And, like most plant-based oils, it provides essential fatty acids, vital for healthy skin. As rule of thumb, a balanced diet shouldn’t normally include more than two tablespoons of any oil per day, so it’s always a good plan to measure rather than just glug.

 

  1. You make smoothies every morning

Smoothies are a great way to up your fruit and veg intake really easily and quickly – and with high-powered blenders that have no trouble breaking down seeds and skins, all the fibre is retained. But when you blitz fruit and veg you release sugar from the once intact plant cell and this now becomes ‘free’ sugar. The guidelines are to keep to only 25g of free sugar per day. However, if you whizzed 100g mango, an orange and 25g spinach – that adds up to releasing around 28g free sugar very easily without you probably realising.

Now I am not saying to completely cut out your smoothies, as it’s obviously still nothing like as bad as having sugar from a bag of sweets, as a glass will contribute to your 5-A-day and provide useful amounts of vitamin C, folate and potassium. But these sugars, once liberated from the cell are just as likely to harm your teeth and raise blood sugar and insulin levels.

Smoothies can also pile on the calories, especially if you’re adding ingredients such as nut butters, coconut oil and chia seeds.

 

  1. You have recovery supplements after a workout.

Protein is the big thing now, and rightly so as it has so many benefits that help with improving body composition, improved workout recovery and increasing lean muscle tissue. As a result, high protein products are all the rage and therefore many people are starting to believe that anything ‘high protein’ is beneficial to them and their goals.

But for example, if you’re burning 300 calories during a half-hour run, you could easily cancel that out with a protein bar which may also contain up to four teaspoons of sugar. WOW!!

So don’t get into the habit of buying high protein bars or snacks for something to eat post-workout. If you are not planning to exercise again for another 24 hours, then an immediate post-workout protein hit is not essential. As long as you get your daily requirements in before your next bout of exercise, then that is fine.

Spread your protein intake out. A 60kg woman who exercises regularly may require around 90g a day, but if this is split into three equal 30g portions (say two scrambled eggs with smoked salmon for breakfast, a chicken salad sandwich with yogurt for lunch and a couple of lamb cutlets for dinner), you won’t need any sports supplements with the extra calories they bring.


The Birth Of Fitter Body Bootcamp

Posted on by Ricky in Articles, goals, Video Leave a comment

 

I heard something on the radio today about the upcoming

Rio Olympics in August.
 
and was immediately taken back back to this time 4 years
ago in the build up to the London Olympics.
 
In April 2012 I was in the process of changing careers.
 
I was trying to leave behind a career(17 years ) in Financial Services
and desperately trying hard to find the time to get my
qualifications as a Personal Trainer.
 
As I approached y 36th birthday, those that were close to me
said that I was mad.
 
that I was having a ‘mid-life’ crisis.
 
What about the responsibility to my family.?
 
The big fat mortgage?
 
The cars on finance?
 
The credit cards?
 
The holidays?
 
I remember people saying that I would be leaving
a career behind that I was really experienced and
qualified in and starting at the bottom.
 
It just felt like the right thing to do.
 
In the August I had my first sessions – in a local park
with 5 ladies.
 
I’d officially swapped my shirt, tie and pinstripe for
a tracksuit
 
There was no turning back.
 
But
 
then the reality check of paying the mortgage at the
end of the month came and our outgoings were
massively more than what we now had coming in.
 
Paying the mortgage on a credit card is never
great but we had to do it.
 
When I sat down and did the number, the money
that was coming in wasn’t even enough to cover
our weekly shopping bill (family of 4) let alone
pay for anything else.
 
So as far as having fun, doing what I loved, following
my passion was concerned, it was all going to be short
lived unless something dramatic happened.
 
 
Were the naysayers all going to be proven right?
 
 
I kind of figured that I had already taken huge risks to
get this far, so if I was going to fail then I might as well
fail big.
 
 
Within a few months I had decided to take on as big a unit
as I could find and then I would try and fill it.
 
Sounded like a great plan.
 
However in the January I came down with a really bad stomach
condition. I was in hospital. I think it may have been linked to
the stress of the whole situation.
 
I’d lost weight – in the region of 10kg through it as well – and for a naturally
skinny guy I just looked really ill.
 
 
Alex, (my wife stepped in) and helped to manage things.
 
She helped to keep things ticking over until I was better.
 
 
Nothing had changed my commitment to see this through though.
 
 
By the April we had secured our unit – 2700 square feet in Northampton
(where we still are today)
 
There were not many ladies to move across (but I’m pleased to say
that some of them are still with us today!).
 
 
 
There were times that I seriously doubted what I was doing.
 
There were times when I just wanted to go back to that comfort zone
of financial services.
 
There have been plenty of sleepless nights worrying about how
much we had taken on.
 
 
But
 
here we are (nearly 4 years later) and I look at what this business
is becoming.
 
I look at the amazing transformations that have taken place
and the impact that we have had on so many local lives.
 
I look at the trainers that now work with us (3 of them are ex members!)
and the way that our sessions are delivered.
 
Every session is still different. – something that I insisted on from day 1.
 
We have sessions that run every day during the week from 6am
and they run up until 7:30pm.
 
We have 5 hour bootcamps that sell out every 8 weeks.
 
We continually invest huge amounts of time and money on
improving the experience.
 
We’re not a gym.
 
We actually want all of our members to attend every session.
 
We pro-actively help to educate all of our members regarding
nutrition so it becomes less about diet and more about lifestyle
change.
 
We offer to track every single members weight and body fat %
and then monitor the progress (again, something that we’ve had
from day 1 in that park!!)
 
 
 
Most of all we aim to make every single session FUN. (check it out below)
 
 
Are we perfect? – far from it! We’re still a small family run business
and as much as we try our best to be perfect, we’re still human and
often will make mistakes.
 
 
With now over 250 active members though we know that we get it right
more often than not.
 
 
The most rewarding part of what we do is seeing a transformation
take place before our eyes.
 
Women that come in that are unfit, overweight, not confident and with low self esteem
are completely transformed within 6-8 weeks.
 
I never ever had this kind of ‘job satisfaction’ in Financial Services – not even
close.
 
Which is why we have to keep moving forward.
 
Who knows how things will look by the time the next Olympics comes around!!
 
 
Ricky