Ebooks for Fat Loss, Fitness and Health!

I’ve just published 2 new ebooks that WILL get you results!
Both books are over 65 pages in content, so you can rest assured I’ve put time and effort into both!

The first, is a BodyFit “Home” Bootcamp ebook. It contains 11 workouts you can do at home, in the park or the gym, with zero equipment required. There is a nutrition plan that will help you drop a clothes size in 21 days, supplement info, and a 2 week food plan to follow!
Click here to view/purchase!

The second, will work equally well alongside the above, or by itself – Over 50 recipes for breakfast, lunch, dinner and snacks. It also includes a 4 week, day by day food plan to ensure health, better energy and fat loss. At just £15 this is a steal.
Click here to view more or purchase!

5 TOP Nutrition tips


1. Breakfast – as you’ve often read, it is THE most important meal of the day. You wake up, and blood sugar levels are low. The worst thing you can eat now is a sugary bowl of cereal that will drive blood sugar levels sky-high, resulting in an energy crash an hour or so later, and will start the fat storing process with it. Aim for a balanced breakfast of Pink grapefruit and a rice cake with organic peanut butter, some berries (now is the time to eat these antioxidant rich foods!) and handful of cashew and brazil nuts, scrambled egg on wholemeal toast, wheat-free museli with rice milk. Aim to drink a large glass of water, and substitute that morning caffeine stimulant with a cup of green tea.

2. Plan your snacks. Too many people leave snacks to chance. This will result in grabbing the nearest thing (often a packet chocolate bar, pastry or biscuit) when hunger strikes. Chop up some enzyme rich, raw vegetables the night before and store in a Tupperware box in the fridge –carrots, cucumber, pepper, celery, and graze on these mid morning and afternoon. The enzymes in raw vegetables with help your digestive system function correctly, and the fibre will keep you fuller for longer. You also won’t get he dreaded insulin/blood sugar highs and lows.

3. Lunch – Summer is perfect for salads. They don’t have to be boring, like most things they are limited by your imagination. Start with a base of rocket and watercress and add colour! Peppers, beetroot, radish, tuna, pine nuts, mango, sundried tomato, goats cheese, olives. The better it looks to the eye, the better it will taste. This is a great way to get food that will digest easily, keep you topped up with nutrients, but is low in calories – perfect for that slimmer waist!

4. Evening meals – Keep portion sizes smaller than normal, stay away from starchy carbohydrates like potatoes and rice. Aim for meat and vegetables. Also look to cut out alcohol during the week. Alcohol is just a form of sugar to the body, which will cause bloating, will feed your body useless calories it cannot use, and will encourage your body to store weight on your “love-handles” Also, people that drink at night tend to snack more (on junk food too) than those who don’t.

5. Aim to drink 2-3 litres of fresh, filtered water. We’re looking to rid toxins in the body and get the body processing all of the nutrient rich foods above. Without water (your body is made from over 65%) these jobs will not be as effective, and you’re slowing your results down!

10 Top Tips to lower your BMI!

Following my discussion with BBC Radio breakfast presenter Nick Wallis this morning, I’ve continued the theme by listing below 10 tips to reduce or get your BMI down!

  1. Ensure you eat breakfast, and that it is nutritionally balanced. Your body needs to kickstart it’s metabolism in the morning after a night’s sleep. What you eat will determine your energy levels for the next few hours, and also how your body will function. Miss breakfast and you will be sluggish, and will set your body further into fat storing mode. Eat a high sugar breakfast like a pastry, or sugar added cereal (honey nut, coco- xxx, frosties etc) and you will get a massive blood sugar spike, resulting in the release of insulin, which can be a fat storage hormone. You will also feel hungry sooner , and energy levels will crash. Aim for porridge, low sugar museli, fruit with mixed nuts and live bio yoghurt, eggs, grilled bacon, tomatoes.
  2. Water! Our bodies are made from over 65% water, and it has many jobs, including the delivery of nutrients around the body, but also the removal of toxins and fat cells. Being dehydrated can often lead to over-eating, fatigue, and headaches. Keep a bottle with you throughout the day and refill each morning. Aim to drink at least 1 ½ litres a day.
  3. Leave out carbohydrates from mid afternoon. Carbs aren’t bad, it’s just that we tend to eat too many! Their primary job is to be broken down into glucose, stored, and used for energy. But if you aren’t expending energy, possibly through a sedentary job, these carbs have to go somewhere, and so get stored as fat. By carbs I’m talking pasta, bread, potatoes etc.
  4. Aim to leave no more than 4 hours between eating. This can take the form of a snack like an apple and a 3-4 nuts, chopped raw veg, or some oat cakes. By leaving longer, your body will go into starvation mode, releasing hormones which will store the next food consumed as fat. Prepare your snacks the night before so that they are ready, and planned. NOT sugary snacks.
  5. Try not to eat after 8pm at night. Your metabolism slows down during the afternoon to evening time and so it will take longer to break down food from here. Evening meals should consist of protein and vegetables. Definitely stay away from potatoes, breads and pastas at this time. Where possible, have your larger meal at lunch time which will assist this process. If you feel ‘snackish’ in the evening aim to eat some chopped carrot or celery which is low in calories, high in fibre and will make you feel fuller. Also drink more water!
  6. Cut out added sugar! Everything that ends in an xxxxOSE is sugar! This is cakes, biscuits, sweets, in hot drinks or cereals. It is refined and causes high levels of insulin to be released, as described in point 1. The whole key to fat loss is keeping a high metabolism and  balanced blood sugar levels. Sugar will not help!
  7. Aim to limit/swap/cut out cow’s milk and cheese. Many people, without knowing it are lactose intolerant. In our stomach we have masses of different enzymes which assist in breaking down the various food groups. The sugar in cows milk is lactose, and the enzyme responsible for breaking this down is called lactase. Some people produce less of this enzyme and so therefore the lactose is not broken down properly, and turns into a toxin, which in turn causes bloat or stomach cramps. Switch to soya or goats milk which is easier on the stomach. I have, and can vouch that it has given me more energy, and easier going on the stomach.
  8. Cut back on wheat based products. This includes bread, cakes, pies, pasta. The gluten contained within these products again causes toxic issues in the body, resulting in bloat, and stomach issues similar to lactose intolerant people. When you do have these foods, aim to have wholemeal versions which are better nutritionally and not bleached or devoid of nutrients like their white versions. Try to limit to 2-3 times a week.
  9. Cut out the packaged/processed and take away food. This stuff is often high in calories, and specifically the packaged meals, are pretty empty on vitamins and minerals. Food needs to be natural and fresh to contain vitamins and minerals. If stuff has been pasteurised, processed etc, it has been altered. Be it for storage or looking after that best before date, it isn’t fresh!
  10. Eat for your day! Food is our energy source –  If you have a sedentary job, or day ahead, look to reduce the number of calories you consume. Food, in particular carbohydrates, are your main source of energy, and if you are not expending the calories, they will be stored as fat! So if you will be taking the train or car to work, then sitting at a desk most of the day, eat small, graze, every 3-4 hours, and don’t digest large, calorific meals. Your body will not burn these calories, and you will gain weight! If this is the case, really look to cut back on carbohydrates from lunchtime, and consume protein and vegetables (raw carrots, cucumber etc at work) for the rest of the day. TRUST ME – if you don’t burn the calories, your WILL gain weight!

Combine the above points with some regular exercise and you will be feeling and seeing the benefits. A qualified Personal Trainer or outdoor exercise sessions like BodyFit Bootcamps will ensure you are doing the right exercises, with the right intensity, coupled with qualified nutrition advice. This will ensure that the 2 main areas for continued fat loss and health are covered.

It’s not too late!

If you’re in the UK, then you already know the last 2 weeks have been troublesome with the snow. (Ok, compared to some countries it wasnt alot, but when we’re not used to it!)

Most people have not been able to get to work, I know my clients and bootcamps have suffered, and even I have got bored the last few days with the limiting weather conditions.

In fact my New Year healthy eating plan even had the bottom fall out. Yep that’s right a few extra alcoholic drinks slipped in, and a few too many carbs during the day!

However, it’s never too late to get back onto the wagon. Everyone has hiccups, weak moments, but the thing is to ensure that these moments are the minority, and the majority of the time you are focussed, in control, and eating the right, natural foods.

This way you will get results.

So…..start today, work out what you want, what you’re going to change and stick to it.  After all, you’re in control of your own choices!

Motivation for the New Year!

Hope you all had a good Christmas?!

No doubt you’re starting to feel a little bloated, sluggish etc from the excess carbohydrates and alcohol?

Well here’s some tips to get you underway for the new year;

Nutrition

Most people go on a diet of some kind. The Problem with “going on a diet” (the clue is in the phrase!) is that at some point you have to “come off the diet” or you return to your normal way of eating!

Most diets in existence are also very low calorie, cut out a particular food group, and generally messes  about with your bodies metabolism (the rate at which you’re body naturally burns calories) and/or your health.

The easiest way to sustain a healthy eating plan is to;

1)      Reduce the amount of sugar you consume. This in turn will balance out blood sugar and insulin levels, which is often the cause of fat gain. You will also find you have higher energy levels than normal due to balanced blood sugar levels.

2)      Always aim to eat protein with each meal. This can include eggs, meat, chicken, fish, protein powder, cottage cheese and beans. Protein will keep you feeling fuller for longer.

3)      Reduce the amount of carbohydrates and type you eat. Carbohydrates are our primary energy source. But as a nation we eat too many. Unless you have an active job and are burning calories throughout the day, you don’t need a great deal of carbohydrates. Any excess will be converted to fat as the body cannot store an unlimited supply. Eat less high-GI carbs like cakes, biscuits, pastry, sweets and crisps, and eat more rye, wholemeal, spelt, vegetables and salads. Our bodies are designed to eat “natural foods”, not processed man made foods that pile on the weight, cause health problems, and reduce your energy levels.

4)      Drink more water! As a minimum you should be consuming 1.5 litres of water a day. Most people won’t consume half that! Our bodies are made up from over 65% water and it’s responsible for transporting nutrients around the body, removing fat and toxins, and keep fatigue at bay.

Create a food diary – write down everything you eat and drink for 10 days, and the times consumed. You will be surprised when you look back at what and when you ate. Try not to leave more than 4 hours between eating, and try not to eat late at night (after 8pm) as this is when people tend to pick on “sofa food”!

Exercise

When most people start an exercise regime they go one of 2 ways. They either decide to go running or join a gym. Unfortunately both don’t give great results most times.

Running – at first most people get some results. That is obvious as they are suddenly doing more exercise than normal! But after a few weeks, results will start to stall, injuries may occur (due to the repetitive, load bearing issues of running) and motivation will start to drop.

Most people have a number of muscle imbalances or postural issues which can affect movement, exercise, and particularly running, as the body has to compensate for dysfunctions by using muscles that wouldn’t normally be recruited. (A kinetic Chain assessment can be beneficial for addressing and correcting these postural  issues*)

The gym– can be a convenient way to have every piece of equipment under one roof, but this is not enough! Your induction will often only show the equipment on your programme, and the workout written for you is unlikely to take into account the imbalances discussed above. Once this is done, you’re on your own! Again, most people get some results early on due to the ‘nothing to everything’ regime, but when the dark nights close in, a bottle of wine and tv programme calls, where is the need to go out in the cold?! Ensure you have a “set-programme” that has a specified start and finish date, and that you progress during the workout, striving to increase the weight used, speed or distance travelled on the CV equipment, with each session. Having a training partner can often help with motivation both in the gym, and getting to the gym!

This is where group classes or partnered work can come in handy. Being accountable to someone else and having that “social support” will give you that extra motivation. If you’re going to a group session and you know Julie, Sandra, Pete or Tom will be there, gives you that extra motivation. Or if you know that Tom will be coming round to give you a lift to your session, excuses come harder!

Try a fitness bootcamp session, a class at your local gym or sports hall, you’ll find the extra motivation that is often lacking when training alone. Alternatively choose a qualified and experienced Personal Trainer, and ensure 2010 is a good year for YOU!

Burn calories while you eat?!

It is almost hard to believe, but there is such a thing as burning calories by eating.
The negative calorie foods speeds up your metabolism and therefore can help with your weight loss efforts.
You can eat bigger portions and more often and yet burn more calories, because your body will use more energy for digestion. So for example, you will eat a fruit that has 40 calories but your body needs 100 calories to digest the fruit, which means that your body will burn 60 calories .

One of my favorite vegetable is celery and I am using it quite often, sometimes with organic peanut butter. A stick of celery that contains 5 calories requires 150 calories to digest, so by eating this piece of celery, you are actually burning 145 calories! All of these negative calorie foods also contain all kinds of vitamins and minerals so they are like a natural and healthy fat burning supplements.
It is much better solution to include in your diet a lot of negative calorie foods that will speed up your metabolism, then starving yourself and do exactly the oposite. Remember that in order to lose weight permanently you have to boost your metabolism and you can do that by eating every 2-3 hours. You should not limit your daily diet only to the negative calorie foods, because your body need other sources of nutrients as well. Aim to eat these foods as your between meal snacks.

Include some low fat meat, dairy products and whole grains – basically stick with the clean eating, exercise regularly and you will soon start to see dramatic results.

Some of the calorie negative foods include broccoli, cauliflower, celery, carrot, garlic, onion, courgette, lettuce, green beans, mango, apple, cranberry, grapefruit, papaya, watermelon, peach, orange, lemon, cranberry, blueberries, strawberry, tomato, raspberry, spinach, cucumber.

Prepare now for Christmas!!

Holly_sml

Christmas is now just 8 weeks away – can you believe it?!!

With the average person gaining between 5-8lbs over the xmas period, now is the time, to start tightening the calories and getting the hard work in.

Not only to get yourself in good shape before the Christmas “overload” but chances are you have a Christmas party coming up and the chance to show yourself off!

Therefore, commit the next 6-8 weeks to hard work, (aim for 4-5 workouts a week, and not just cardio workouts!) minimise alcohol, certainly during the week remove it, and cut back on processed foods like takeaways and packaged food. Look after your body and the results will be visible to both yourself and others – surely everyone want to look good and get great comments?!

Keep your eyes on my youtube account, by clicking here, for some great workout ideas that will keep the calories burning all day long, and sculpting a great body! Feel free to click the subscribe button to my YouTube account, as I’ll be adding more workouts/videos over the next few weeks!

ACT NOW – Christmas will come fast!