Nutrition: A Recipe for Confusion

When it comes to food, healthy eating can be a tricky concept.

MPj04388670000[1]

Some people may focus on calories, others will become obsessed with the fat content of foods, while many still believe that the type of food they consume is unimportant as long as they are doing enough exercise to balance it out.

Whatever you want to acheive; whether it is to lose weight, tone up, reduce cholesterol, improve energy or strength or just feel better in your own body it is vitally important to eat well.

But don’t get stressed about it … it doesn’t have to be that complicated!

I believe strongly in two principles when it comes to nutrition;

Food should FRESH and NATURAL. I say if it ain’t broke don’t fix it!

Don’t get caught up with the latest ‘watercress soup diet’ or ‘only eat foods that are orange diet’ just remember that in a balanced and healthy diet there are some foods that should be eaten everyday and others that should be eaten in moderation. Eating well is for life (not just for christmas!)

My Top 5 Foods         

1.     Whole grains         also called starchy or complex carbohydrates

In English please?            Bread, Potatoes, Pasta, Rice, Other Grains

2.     Vegetables              all types and colours
3.     Fruits                         especially berries and soft fruits
4.     Dairy                          choose lower fat versions to reduce saturated fat
5.     Proteins                   choose leaner cuts of meat

In English please?
           Lean Meat, Fish, Chicken, Turkey, Eggs,  
                                                (v) Nuts, Beans and Pulses

 

P.S. If you want to learn more and educate yourself about the type and amount of food that you should eat to compliment yoour exercise and lifestyle visit www.exercisesolutions.co.uk and grab a copy of my free Go Fresh Go Natural Diet, a food plan that is as simple it sounds.

Advertisements

September 24, 2009. Uncategorized. Leave a comment.

Soundtrack to Life

Over the last few days I have been hearing the same tune. It’s very spooky that every time I need a little pick me up this same song has been played.

 MPj04388840000[1]

I heard it yesterday when I was feeling overwhelmed by new tasks.

I heard it today in the gym when I was at the hardest part of my workout.

I heard it two minutes ago when I needed to get my butt ready for work.

Don’t underestimate the power of music in relation to mood and exercise.

Many studies show that listening to your favourite music pushes you to work harder and may help distract from the negative effects such as fatigue. All I know is that music improves my mood, provides me with motivation when times are tough and can make exercise more fun. 

So if you are looking for some inspiration to exercise turn on the radio, put on your favourite cd, make a playlist for you ipod and let music keep you motivated and in a positive mood to keep calm and carry on.

P.S. If you were wondering what the song was I kept hearing it was the new one from Chase and Status. Go on – have a mini-rave wherever you are!

Sorry to disappoint you if you were hoping for the Rocky theme!

September 23, 2009. Uncategorized. Leave a comment.

Start Line

So in true dear diary style I write my first entry to the Skinny Fat to Skinny Fit Challenge.

Day 1 began yesterday (Monday 21st September) and I took my measurements and statistics, completed my first workout early and ate a dinner that left me polishing my halo (it was grilled salmon, brown rice and vegetables).

My starting statistics as I said before are healthy, but there is aways room for improvement. I have also taken a before photo which I will compare to my after photo to demonstrate the visual proof after 90 days.

42-15530490

Age: 25
Height: 5 ft 7 inches (172cm)
Weight: 9 stone 10 (62kg or 136 pounds)
Body Mass Index: 21
Body Fat Percentage: 23%
Waist Circumference: 72cm (28.5 inches)
Hip Circumference: 88cm (34.5 inches)
Waist to Hip Ratio: 0.83

In summary, the figures above show that I fall within the healthy range for both body mass index and body fat but that my waist to hip ratio poses a moderate risk and could be better if lowered to below 0.81

I have a healthy body fat percentage of 23% and though this sounds scary (almost a quarter of my body is pure fat!) it is vital for women to have a certain amount of fat in their body, especially when compared with men.

A certain amount of fat is needed to regulate body heat and hormones and the very minimum needed is 10 – 12%.

25% – 31% is a healthy range with 21-24% more appropriate for fitness. As you reduce your body fat percentage you will improve your muscle tone and definition, particularly around your stomach.

In my eyes while I know I am healthy and I don’t need to lose weight I do want to feel less bloated, reduce the fat around my midsection and replace this with toned and lean muscle for both my health and confidence.

September 22, 2009. Uncategorized. Leave a comment.

Skinny Fat to Skinny Fit Challenge

Yesterday I introduced the term Skinny Fat … a teaser for my latest personal challenge.

If you are not familiar with the term it describes a person who may look slim or lean but carry their excess weight around their midsection. They look great in clothes, but are often fat underneath.

Skinny Fat

Think of different body shapes like fruits or vegetables. Most females are an apple, pear or runner bean.

The general opinion is that runner bean’s are lucky. Their tall, slim, they have good genetics.

However while proportionally they may be healthy, in terms of body mass index (the ratio of a person’s height to weight), they often hide dangerously high levels of body fat.

Having a high body fat percentage (ranging from 26 – 40%) increases your risk for cardiovascular disease, diabetes and cancer. It also means that for most of us who fall into this category, we may look and feel ok in our clothes but we certainly don’t fancy going out in a bikini any time soon.

Some people are aware of this, and may feel self conscious but unsure of how to combat the problem. For others they believe that they can eat what they want and don’t need to do much or even any exercise.

As a personal trainer I practice what I preach; an active lifestyle, a healthy diet and a variety of exercise, yet over the last 3 months I have let things slide. Why? The excuses … not important, the solution … is!

So for the next 90 days I am going to set an example to encourage others to be healthy and happy and reveal the secrets to becoming lean and fit instead of skinny and fat.

Yes, I am already is good shape … but why settle for good when you can look and feel GREAT!

Throughout the 12 weeks I will update my blog as a diary, with my workouts, my food, my thoughts, my feelings, my good days and my bad and give you the real and unedited version of how I get on.

At the end of the challenge, I will give you access to everything I accomplish and give you all the tools you need to get the amazing results I hope to achieve, a lean body and sky high confidence.

If you would like to follow my journey visit www.exercisesolutions.co.uk and sign up to my newsletter to receive regular updates. The workouts, the food, the moods – the good, the bad and the ugly.

September 22, 2009. Uncategorized. Leave a comment.

Emotional Rollercoaster

Emotional Rollercoaster: an overused phrase of mine to describe one of those days, one of those weeks, one of those months!!

Have you been on one recently?

CB003752

Yesterday my younger sister and I went for a swim and a much need chill out after an ’emotional rollercoaster’ of a week.

Now i’m sure you can sympathise when I say we had one of those weeks. We have all been there, feeling on top of the world one day and then a bit lethargic and low the next. And there seems no logic. It’s certainly not just hormones, mood swings or whatever convenient excuse people come up with to sweep those type of feelings under the carpet.

When I have plan, a goal and a direction I feel GREAT.

And when my days are full of uncertainty, lots of changes are happening in my life and i am indecisive and lack a routine then I feel less great.
Now not everyone is the same but for me mood is linked to my passion, a sense of purpose and the motivation to get up in the morning. 
When I am put to work or have a challenge I am energetic and confident.
On the flipside I can feel tired, lethargic, unenthusiastic, lacking personality and self esteem and questioning my own appearance and confidence.

So it got me thinking … what is going to be my next challenge? 
How can I help both myself and others avoid this emotional rollercoaster to create a freedom from the day to day grind and frustration of looking for that elusive solution to looking and feeling great – banishing self doubt forever.

My brainchild ? The Skinny Fat to Skinny Fit Challenge … revealed tomorrow

P.S. If you can’t wait until tomorrow here’s a sneaky clue check out the Urban Dictionary definition of Skinny Fat to see what I’m plotting.

http://www.urbandictionary.com/define.php?term=skinny-fat

When this idea first came to me I loved the fact there was already a defination of the term ‘Skinny Fat’ 1 and 2 are my favourites.

September 21, 2009. Uncategorized. Leave a comment.

On your marks, get set, GO!

This month I am conducting an experiment …

The aim to see how quickly I can complete my workouts in a gym.

My findings so far are that the receptionist thinks I’m mad, most of the trainers are shocked by my non-conformity to run on the treadmill or stay chained to the cross-trainer like most other girls and the guys in the free weights area seem pretty amused as I move quickly from exercise to exercise smiling but not resting or watching the tv.
This week I have done it all in 30 minutes.
An example of my routine being warm up (3 mins) main workout of 8 exercises (15 minutes), intervals (8 mins) and stretches (4 mins).

And the most amusing part of all … I went to the supermarket on the way home to pick up a few things (literally milk, fruit and bread) and after queueing in the lunchtime rush was longer in Sainsbury’s than I was in the gym! Ridiculous hey … but we’ve all been there, time lost forever queuing.

Summary
Gym Workout = 30 minutes
Supermarket = 35 minutes (20 minutes shopping, 15 minutes queuing!)

CBR003576

P.S. If you liked that post then keep reading the blog as I am always trying to find new and varied ways to get more results in less time.
Exercise smarter not longer!

September 18, 2009. Uncategorized. 2 comments.

Food Glorious Food

My mother is the queen of all sayings. Since I was young, and to this very day she has always had the perfect phrase, saying or idiom for all situations.

So today I will start with one in her honour … ‘a little of what you fancy does you good’ which comes from the title of a song made famous by the music-hall star Marie Lloyd, who lived 1870-1922.

This saying applies well to the best approach when losing weight.

While everyone is different, I have found the most successful way for most people is to eat 3 – 6 times regularly throughout the day.

Vegetable Basket

Why? Because it is sensible to spread our calorie consumption out throughout the day eating every few hours to helps us to manage our sweet cravings and avoid stuffing ourselves at meal times.

Research shows that eating regularly has many additional benefits such as raising our metabolic rate (the amount of calories we burn each day) and maintaining steady blood sugar and insulin levels (which helps our energy and mood and regulates our appetite.)

So give it a try and remember

” You don’t need to change everything, for everything to change…..!”

Another simple solutions from the Ladies Who Lunge.

P.S. For more tips on eating for your best ever body keep an eye out for my FREE Handbook The Go Fresh Go Natural Diet … coming soon!

September 16, 2009. Uncategorized. Leave a comment.

Exercise O’Clock

So at 6.20am this morning my alarm goes off and by 7am I am warming up ready to start one of my friend’s famous early morning bootcamp sessions.

42-15530322

Although it is early by the time it reaches 8am I feel great and totally awake and mre importantly motivated and energised to start the day.

For me doing my exercise in the morning is perfect as it gets me going and fits nicely around my work, the majority of which is in the early evenings.

So it got me thinking … what time of day do you exercise and why?

 

P.S. If you live or work in the centre of Nottingham, check out the early morning bootcamps that Jon and Lawerence offer at www.bodyclocq.com

September 15, 2009. Uncategorized. Leave a comment.

What do you want to achieve

So today’s post is about goals and deciding what you really want to achieve.

Most of us spend to much time worrying, procrastinating or chasing solutions that offer quick fixes or that are unrealistic for us to acheive.

Its too much … and we end up getting nowhere!

So I say take a step back, breath and decide what do I REALLY want.

J0289430

You see although everyone is different, in terms of what they do for a living, the responsibilities they have, their weight, their height, their personality … on the other hand, everyone is the same.

Most of us want simple, uncluttered lifestyles that allows us the time to feel good, relax and enjoy our life, our friends and our families.

So instead of conforming to what you THINK you want, decide what you REALLY want when it comes to your health, lifestyle and inner confidence.

Do you really want to be a celebrity who is constantly under scrunity for what she eats, what she wears or how she looks in a bikini?

Do you really want a lifestyle dictated by exercise routines, boring diets and beauty treatments, without a day allowed to just forget about the rules.

I’ll tell you what I want …

I want to look good and feel great in my clothes

I want to enjoy my food and eat well (and not so well some of the time)

I want to feel fit and be pain free

I want enjoy my exercise

I want to do all this without spending 2 hours everyday in the gym, or having to miss that meal out with the girls, or giving up everything I like.

So join me and all the other Ladies Who Lunge.
Say no to unrealistic diets and long, boring exercise routines.

We can’t promise you a bikini body in 10 days but we can deliver simple solutions that are step by step and WORK when you give them a go.

So it a try! What do you to acheive?

P.S. If you are looking for a new and fresh approach to exercise visit www.exercisesolutions.co.uk and take a look around the site.

September 14, 2009. Uncategorized. Leave a comment.

Enjoy your exercise

So my first post is a random one …

I played inline hockey this morning. Inline hockey is essentially ice hockey but without the ice! The equipment and clothing is the same so after 10 minutes or so putting all the gear and pads on (including lacing up my super cool neon pink laces) I was ready to go.

Check it out!

Inline Hockey

And it was so much fun! I owe so much to my impact shorts (which I was wearing under my trousers) as they saved me when I fell over on my bum!

The moral of this story … have fun, laugh and enjoy your exercise above all!

September 13, 2009. Uncategorized. Leave a comment.

« Previous PageNext Page »