tag:blogger.com,1999:blog-82954627830506401362024-03-05T04:03:32.362-08:00Next stop, Fit Whether you're interested in diet, training or fitness - NextStopFit has a variety of posts to suit all your needs. For more personalised information or diet and training plans, get in touch at nextstopfit@hotmail.com
Anonymoushttp://www.blogger.com/profile/06775152777147583874noreply@blogger.comBlogger67125tag:blogger.com,1999:blog-8295462783050640136.post-75931461159932048932017-06-25T11:01:00.000-07:002017-06-25T11:01:11.902-07:00Life Fitness Balance<div align="center" class="MsoNormal" style="text-align: center;">
<b>Life Fitness Balance</b></div>
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Life is for enjoying and making memories that will make you
smile for years to come. It’s about spending time with your friends and doing
fun things and exploring amazing places. It’s about taking advantage of the
opportunities put in front of you and experiencing them to the fullest.<o:p></o:p></div>
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Sounds easy right – doing things that will make you laugh
and are fun. Why would you even consider passing up the opportunity to go on
holiday, try out an amazing restaurant or party the night away? You’d be stupid
to actively avoid such great activities. But sometimes, we are stupid right and
as much as I hate to admit it, I have wasted times that could have been well
spent, hiding away.<o:p></o:p></div>
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Why? Because a holiday means an extended time away from the
gym, restaurants mean it’s not possible to know exactly what you are eating and
a night out probably means a lot of alcohol - aka empty calories. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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I have heard it from a number of people, and experienced it
myself – when the need to keep up with fitness and nutrition leaves you
isolating yourself from the outside world. I personally have been known to turn
down social engagements or orchestrate meet ups so I can fit people in around my
gym session and sort out my own meals. I have been known to miss out on nights
out, staying at home in the evening because that way I can make sure I finish
my day within my guidelines. But why? Because the obsession with being 100%
committed to fitness doesn’t allow for time out – or at least it can feel that
way. <o:p></o:p></div>
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Over the past few months this has been something I have
really looked at addressing - learning that fitness doesn’t have to control my
life choices and should instead should enhance them. If I have worked hard in
the gym that morning, then I deserve to go out with my friends and have a big
burger and chips later. If I have eaten well all week, then I should go out,
dance the night away with a few drinks and show off my hard work. There needs
to be a balance, where you find the right time to make fitness the priority,
but also know that it’s ok to put other things first as well.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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The past month or so I can honestly say my outlook on life
has transformed. Whilst fitness will always be a huge priority for me, I have
really taken on board the fact that it doesn’t have to be the only option. Yes
I still plan in my gym sessions and track my foods, but I am becoming much more
ok with letting go and not being in control 24/7. If I’m sticking to the plan
the majority of the time, then obviously I can have a burger, chips, ice cream,
cookies if I want them – because it’s fun to share that with friends and that’s
what life is about. What’s wrong with ordering a bit of wine with dinner – I
would never have dreamt of doing that a few months ago – but it just makes
experiences that little bit better so why not?<o:p></o:p></div>
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So my advice, no matter how hard it may be – and believe me
I totally get it because I've been there - is to not let fitness and nutrition be
the be all and end all. Yes it’s great to look good and feel hot in the mirror,
but is it worth sacrificing memories that can last a lifetime, just for a great
bikini mirror selfie? Sometimes fitness can feel like an all or nothing kind of
thing, but there has to be a balance between following your goals and living
life. I for one don’t want to look back in 10 years time and have regrets and
neither should you!<o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/06775152777147583874noreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-81736131992449579552017-06-04T10:28:00.002-07:002017-06-04T10:28:59.099-07:00Time Out<div class="MsoNormal" style="text-align: center;">
<b>Time Out</b></div>
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<br /></div>
<div class="MsoNormal">
How many times have you looked in the mirror after eating a
big burger and chocolate cake and thought, that’s it, I’ve wasted all my hard
work in the gym? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How many times have you pushed yourself to train, even
though you’re knackered and need a rest, in fear of losing all your gains?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How many times have you looked at your body and thought it
looks worse than the day before, blaming the fact you ate too much or too
little or you haven’t worked out in few days?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I for sure can hold my hands up to all of these, on
countless occasions. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s funny right, because we all know phrases like Rome
wasn’t built in a day or one good meal won’t make you skinny, just like one bad
meal won’t make you fat. Despite understanding these, when it comes to fitness,
it’s so easy to ignore all logic, dissecting any small change to your normal
routine and picking up on/ totally inventing negative side effects that a
change in behaviour must result in. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I used to be super bad for these kinds of thoughts,
particularly when it came to food. If I indulged one evening, I would wake up
certain I had gained 10lbs, totally wasted my gym sessions for the whole week
and needed to eat next to nothing the next day to compensate. I’m sure I knew
it was only water weight, if it wasn’t just my mind tricking me into thinking I
looked fatter because that’s what you would expect after eating pizza and cake
- it’s quite likely I looked absolutely no different whatsoever. But it’s such
an easy thing to think right?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Recently, I have got a lot better with this and quite often
wake up the morning after a night out, check myself out in the mirror and
acknowledge how normal my body looks - well aware it hasn’t changed. However
what I’m currently finding harder to convince myself of, is gym related changes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Take the past few weeks for example. I have severely injured
my hips, struggling to walk at times, and definitely struggling to train any
lower body at all. Despite knowing I should take at least a week off to fully
recover, I just can’t bring myself to do it. Instead I push through each
session, pretending to myself it’s ok because I spent 20-30 min stretching and
foam rolling first and then only trained upper body with minimal leg work.
Except now, because my lower body isn’t engaging properly when I exercise, other
areas are compensating for this and my back is totally messed up, leaving me in
constant discomfort (and pretty poor from countless physio sessions and
massages). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So why am I putting myself through this? I tell myself, and
others, it’s because I love training – but what’s to love about being in pain
with every movement you make? I also say it’s because I would go mad if I was
just sitting down all day at work and then went home without being at all active.
But surely it’s even more mad to go and do something that’s leaving you in
agony and could cause long term damage?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I think the real answer can be summed up quite nicely by a
conversation I had today in the gym when chatting to a friend. Me: ‘I<i style="mso-bidi-font-style: normal;">’ve not been able to squat in almost 2 weeks
because of my hips. I can tell I’m loosing my quad muscles.</i>’ My mate’s
reply, smiling: ‘<i style="mso-bidi-font-style: normal;">Ye right Sam, it’s all
in your head</i>!’<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I kind of laughed at the comment at the time, but thinking
about it, he’s totally right. You don’t work endlessly for months to build up
your muscles and strength, all for it to disappear in a couple of weeks or even
days. Sure the pump goes, but that’s all it is, a pump. It’s not muscle mass,
it’s not power, its not all your hard work (or if it is, it’s super minimal
amounts that you can get back pretty quickly). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fundamentally, health and fitness is a long-term goal that
works based on consistency over an extended period of time. As much as we would
love it to be possible, we all know and accept that you can’t have the body
you’ve always wanted just from a few days of hitting the gym and eating well. So
why is it so much harder to believe that it works the other way too? (Ie. you
won’t lose everything you’ve worked for if you have a week off.) It sounds so
obvious right, but almost all my mates I chat to in the gym tell me about the
latest injury they are nursing and how much pain they are in, yet I still see
them there, grinding away, day in day out. For some reason, this information
just doesn’t compute in our brains…<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<!--EndFragment--><br />
<div class="MsoNormal">
So I’d love to say that I am going to take my own advice and
take more than 2 days in a row off the gym, giving myself time to recover, so
that I can squat again, and even just roll over in bed without wanted to scream
in pain. But, assuming I am still able to get up in the morning, drive my car
and walk around, I know that would be a lie. I guess all I can hope for is that
all the massages and stretches are paying off, and slowly but surely, my body will
make it back to some sort of functioning capacity. Because my biggest fear
currently is being forced to take a long time off, which really would have both
a mental and physical effect on me – and ultimately – I’d only have myself to
blame…<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/06775152777147583874noreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-6627567665397600562017-05-21T10:24:00.002-07:002017-05-21T10:27:49.796-07:00What Are You Craving?<div style="text-align: center;">
<b><span style="color: purple;">What Are You Craving?</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Food craving are normal and we all get them from time to
time right? Whether it’s the need for some chocolate, a bowl of ice cream, a
huge pizza or juicy burger, whatever – there are simply times when we know
exactly what we want and will stop at nothing until we get it. Despite this,
due to the ‘unhealthy’ nature of most cravings, it is a common trait to try and
suppress such feelings, attempting to ignore that burning desire for a specific
food. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I have to say, I have fallen victim to this countless times
and, despite really wanting to devour a huge piece of chocolate cake, told
myself this is unnecessary and that chicken and vegetables will be much more
satisfying. Whilst for a few hours, or maybe even days, I have managed to
convince myself of this and resist the urge, I am yet to remember a time where
I didn’t eventually cave and end up devouring not only that slice of chocolate
cake, but probably another one, along with biscuits, ice cream, peanut butter,
toast, cereal – you name it. As you can imagine, this left me feeling shit and
wishing I had just eaten that one piece of cake when I really wanted it. Not to
mention, sugar addicted, with even stronger cravings, which were too hard to
suppress and lasted for a good week.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
<span style="color: purple;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcUWF2fwVXe63nzxSVaqPcTN8zupW_7qquH-Wo8xUotUEsjF6yrb5Or5Kmy3NyZUiivVbTyLrBTuRbhu858kC90s_8jeSidKOIz-vZJUVMyH4tdi971_cDVWGjiijGml2QZmUbGPpl3-s/s1600/IMG_0262.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcUWF2fwVXe63nzxSVaqPcTN8zupW_7qquH-Wo8xUotUEsjF6yrb5Or5Kmy3NyZUiivVbTyLrBTuRbhu858kC90s_8jeSidKOIz-vZJUVMyH4tdi971_cDVWGjiijGml2QZmUbGPpl3-s/s200/IMG_0262.JPG" width="160" /></a></div>
<div class="MsoNormal">
<span style="color: purple;">So, how have I tackled this problem? Well, it’s been a long time
coming, but I think I’ve finally got things under control and it all comes down
to the flexible dieting approach I take. As long as I am not in a calorie
surplus (ie. Consuming more than I burn), I will not gain fat, no matter what
it is I am putting into my stomach. Whilst I have macro nutrient goals to meet
– total protein, fats, carbs etc and of course micro nutrient quantities –
fibre, vitamins etc, if I choose to get there with a chocolate bar over a
banana, at the end of the day, I know it will make no difference to my goals.</span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ8vL6p5DB37ZUZIIL2qHX5XSmvmkwEk1fRjru3Ps_Q2kwGYsQEE2j4RpZIf7d38fVHto-6hazuyuyyHQUvLbhCxiEEzolbSKEDfMNhnXkh5CsOM1jDuNDaJ5VNVWJu2gqmUrNBZ3V354/s1600/IMG_0268.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ8vL6p5DB37ZUZIIL2qHX5XSmvmkwEk1fRjru3Ps_Q2kwGYsQEE2j4RpZIf7d38fVHto-6hazuyuyyHQUvLbhCxiEEzolbSKEDfMNhnXkh5CsOM1jDuNDaJ5VNVWJu2gqmUrNBZ3V354/s320/IMG_0268.JPG" width="256" /></a><span style="color: purple;"></span><br />
<span style="color: purple;"><span style="color: purple;"><br /></span></span>
<span style="color: purple;">Now, this by no means gives me the licence to choose ice
cream over fruit every single day, because of course, one is better for my
health than the other (an important life factor of course). What it does allow
me to do however, is substitute certain foods into my diet, when and if I want
them, knowing there will be no negative repercussions to my progress. In fact,
it’s likely to do me the world of good, as I satisfy my cravings and don’t feel
the need to later indulge, then exceeding my calorie allowance. <o:p></o:p></span><br />
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="color: purple;">Take the other day for example, I had been craving chocolate
spread all day at work, but obviously I had no Nutella to hand (and spooning it
out the jar at work probably isn’t acceptable – although maybe it should be…).
As soon as I got home, I went straight into the kitchen and whipped myself up
750 calories worth of protein pancakes, topped with peanut butter and Cadburys
caramel spread and I enjoyed every single bite. Obviously this was not the
healthiest of dinners and I wouldn’t do it very often, but for one night, who
cares! Did I go over any of my macros for the day? – no! Did I gain 10lb from
it? – no! Was I left feeling immensely satisfied and happy? – absolutely! And
you know what, I actually woke up feeling leaner than I have done in a while…
(maybe pancakes for dinner is the way forward?).<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">What I am trying to say, is don’t be stupid and ignore the
messages your body is sending you. If you want something, don’t be afraid to
have it, because it’s deemed unhealthy. Progress works on a long-term basis and
you will only undo all your hard work in the gym by over eating for a sustained
period of time. By listening to cravings on the occasions you have them and
feeding your body with necessary feel good foods when you want them, you are
less likely to spend your time feeling deprived and underwhelmed with your
choices. And as we all know, those feelings are definitely not #lifegoals.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="color: purple;">Get in touch</span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Email me: nextstopfit@hotmail.com</span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Insta: <a href="https://www.instagram.com/nextstopfit4/" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal">
<span style="color: purple;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div class="MsoNormal">
<span style="color: purple;"><span style="mso-spacerun: yes;"><br /></span></span></div>
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Anonymoushttp://www.blogger.com/profile/06775152777147583874noreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-42161761981063482572017-05-14T09:31:00.001-07:002017-05-14T11:08:50.167-07:00My weird food habits<div class="MsoNormal" style="text-align: center;">
<b><span style="color: purple;">My weird food habits</span></b></div>
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<span style="color: purple;">If it fits your macros has been around a long time now
within the fitness community and it has been something I have previously looked
at people doing and been super jealous of. Whilst I stuck to my lean chicken,
vegetables and minimal carbs in an attempt to lose body fat, these guys were
eating chocolate when they wanted it, cake, ice cream – you name it – and still
staying in the most amazing shape. As much as a followed these people on
instagram and tried to read up on such eating habits, I just couldn’t bring
myself to get involved. Why? Because of the huge emphasis on weighing all of
your foods, which seemed obsessive and unnecessary, not to mention socially
awkward, to me. Also, how could eating chocolate, and not of the dark kind, be
good for me and my weight loss goals?<o:p></o:p></span></div>
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<span style="color: purple;"><span style="mso-spacerun: yes;"> </span>So when and why did I
decide to finally get into it?<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi5k_ew-h09jy3ZBBbVpYLjMpzpF3cweDz90QEw5M12iGTCskaD51Kh3lgI5Pq0Qzrw-Q82DuX_CsetQq8fqrwGId4g4p-Ex5nZJZMkFMj1pduPofq5T-brNGWKJ7eugQg__DzlXjxlYI/s1600/Screen+Shot+2017-05-14+at+18.56.24.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi5k_ew-h09jy3ZBBbVpYLjMpzpF3cweDz90QEw5M12iGTCskaD51Kh3lgI5Pq0Qzrw-Q82DuX_CsetQq8fqrwGId4g4p-Ex5nZJZMkFMj1pduPofq5T-brNGWKJ7eugQg__DzlXjxlYI/s200/Screen+Shot+2017-05-14+at+18.56.24.png" width="200" /></a><span style="color: purple;">When I started back on my fitness hype around June last
year, my metabolism was pretty destroyed because of the way I had been treating
my body – super low calorie days followed by huge binges a few times a week. I
couldn’t afford to eat a high volume of food and still expect to lose body fat,
with a maintenance level of around 1400 calories, which is really low,
especially for someone who loves eating as much as me. As we know, in order to
lose body fat, you must be in a calorie deficit and so for me, this meant
consuming less than 1400 calories every day.<span style="mso-spacerun: yes;">
</span>This was where weighing my food had to come into it, because otherwise,
there was no way I would know that I was keeping to my daily allowance. I
weighed out everything, tracked it all on myfitness pal and tried as hard as I
could to stick to my macros. It was a struggle at times, but definitely had
it’s rewards and the weight dropped off me pretty fast. That, alongside my
training, meant my metabolism began to speed up and I started to burn more
calories each day. My body began functioning properly again and with this
increase, I was able to start reverse dieting and build back in more calories
to my day. I added an average of about a hundred calories to my weekly intake
every few weeks, sticking pretty rigidly to this, until finally after about 6
months, I hit around 2000 – which is where I am now. <o:p></o:p></span></div>
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<span style="color: purple;">So what do I do now?<o:p></o:p></span></div>
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<span style="color: purple;">Well, I still track and weigh my foods, but my reasons and
methods are totally different to what they were when I first started. I
wouldn’t really call what I did before an IIFYM approach, because I avoided a
lot of foods and really just weighed stuff to make sure I stayed in a calorie
deficit. Nowadays however, I would call myself an IIFYM gal or ‘flexible
dieter’ as I decide what I want to eat, weigh it out, fit it into my macros
(and micros) and adjust the rest of my day’s food accordingly. Whilst to me,
this now seems a totally logical thing to do, outside of the industry, I am
well aware of the stigma that such an intense and somewhat obsessive focus on
numbers brings. In fact, I used to be so self-conscious about telling people
this was how I ate and avoided questions on it. It’s not that I was ashamed,
but I totally get that it’s not considered ‘normal’ to weigh out and measure your
food and then to devour bowls of chocolate, cake and spreads in the evenings
when you’re not especially hungry, just because you have left over carbs and
calories. It was just easier not to talk about it. But since writing about it
on this blog, I have inevitably been getting asked questions and have had to
start opening up more about my food habits. At first it felt weird, because a
lot of the time, people won’t and don’t get it, and quite rightly so – it’s an
obsessive concept to get your head around. But having to explain it and what I
do, has made me realise how far I have come and how amazing it has been for me.
<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: purple;">IFYM has given me back a normal mentality and attitude
towards food and eating (in one sense of the word anyway). It has allowed me to
see beyond the whole ‘clean eating’ fad and know that I can eat what I want,
when I want, even if it’s made of carbs and chocolate. I no longer get scared
about going out for a pizza on a Saturday night, worried it will make me fat.
Instead I think - that’s 100g of carbs, which means I have about 50g left
today, so I can probably afford to share a dessert if I want one and even if I
can’t, it’ll only take me over my calories by a couple hundred, which won’t
really make a difference to anything. It has allowed me to stop constantly
fearing weight/fat gain and I have been able to re-build my loving relationship
with food. I now follow a much more sustainable diet where I no longer feel the
need to starve myself of the foods I want and then binge because I feel
deprived. Everything can be fit in to my day, and if I’m a few hundred calories
over, I’m sure I will eat a little less over the course of the week and
everything will balance out. It also means that I can set new goals in the gym,
knowing I will be able to reach them, as I tailor my calories to what I want to
achieve. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: purple;">So yes, when I look at food I see numbers as well
ingredients and do mini calculations in my head and yes, food prep takes longer
because I have to weigh things and track it all down. But is it worth it for me?
100%! Because by keeping tabs on everything, knowing how much of my intake I’ve
used up and how much I’ve got left, I can choose to eat a chocolate bar at the
end of the day without feeling bad about it. I can know I am on track to get a
new PB in the gym because I have fuelled my body accordingly. And I can afford
to eat all the food with my friends, because 80% of the time, everything is so
on point, that a little bit extra here and there won’t make the slightest of
difference. There’s no need to tell me it’s just a different obsessive habit,
because I’m well aware it is, but it’s an obsessive habit that has done, and is
doing me, a lot of good when it comes to my mental health and attitude towards
food. I have to say, I really do see it becoming a long term venture for me.<o:p></o:p></span></div>
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<span style="color: purple;">Now I don’t claim to be an expert at all, but if you would
like to chat about my food habits, or would like to know a bit more about this
approach, do drop me a line or whatever. I am slowly getting my head around
opening up about my weird food choices, but would love to share and chat if you
are interested! <o:p></o:p></span><br />
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<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="color: purple;">Get in touch</span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Email me: nextstopfit@hotmail.com</span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Insta: <a href="https://www.instagram.com/nextstopfit4/" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
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Anonymoushttp://www.blogger.com/profile/06775152777147583874noreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-79034833808249404172017-05-07T11:18:00.005-07:002017-05-07T11:50:23.362-07:00Bad Day Binge Eating<div class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><b>Bad Day Binge Eating</b></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">We all have our good weeks and our bad ones, and for me,
this one has been pretty tough if I’m honest. But I have to say, looking back
objectively on the way I’ve dealt with feeling so shit, I couldn’t be prouder
of myself. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">In the past when I have felt low, I have used food as my
comfort blanket, eating anything and everything in my path in the hope that it
will help all my problems disappear. I recall times where I've ploughed through
2 cookies, 3 KitKats, half a tub of Ben and Jerry’s, 3 slices of bread drenched
in peanut butter and whatever else I could get my hands on, eating and eating
until I feel utterly sick. Why? I don’t really know, but I guess because whilst
I’m eating, I'm thinking about the sweet taste in my mouth, rather than the
shit thoughts going on in my head. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">As much as I would love to say that after each binge I was
left feeling 100% better, quite frankly, this couldn’t be further from the
truth. Once the sweet taste had worn off and I no longer dared attempt to fit
anything else in my stomach, all I have ever been left with is feelings of
guilt, sickness and the exact same sad thoughts that I had been dealing with
before I entered the kitchen. So was it worth it – absolutely not! Did I still
do it the next time I felt sad – unfortunately so!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">So what happened this time? Well, I have to say, a binge
never once entered my head. Despite feeling low, not at one point in the week did
I even consider going to the cupboard and eating all the chocolate I could find.
I will admit that by Friday I decided I deserved a glass of champagne and one
of the mini Lola’s cupcake that were being given out at work - when maybe on
another day I wouldn’t have had one - but this was because I really felt like I
wanted them, rather than because of a burning desire to try and bury all my
problems. It was Friday, so I had the alcohol and cupcake and I did enjoy them,
but they didn’t make all my problems go away and I felt no need to have any
more.<span style="mso-spacerun: yes;"> </span>Even at dinner time, I ordered
what I wanted off the restaurant menu, felt content afterwards and when I got
home, I went to bed, without stopping off for any unnecessary foods. <o:p></o:p></span><br />
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8JMALE9VwTZVTtT4Z4JkWl1tJc01OUdOOPVM2smDseFZ0fG1dj55P5PBQ6T9KmnaphFXqwWTCIj5yF3Nnc6AgvZv5KSKh6TjCBTMqHLBkwr9z3Al6LcEqtUU4FMJDpANLXLZC3NCIFwg/s1600/Screen+Shot+2017-05-07+at+19.49.42.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8JMALE9VwTZVTtT4Z4JkWl1tJc01OUdOOPVM2smDseFZ0fG1dj55P5PBQ6T9KmnaphFXqwWTCIj5yF3Nnc6AgvZv5KSKh6TjCBTMqHLBkwr9z3Al6LcEqtUU4FMJDpANLXLZC3NCIFwg/s320/Screen+Shot+2017-05-07+at+19.49.42.png" width="317" /></a></div>
<div class="MsoNormal">
<span style="color: purple;">I have to say, this behaviour is a massive testament to just
how far I have come these past 9 months, because the old Sam would not have
dealt with this week in that way. I know her and she would have first finished
off the half tub of Cadburys chocolate caramel spread in the cupboard, before
moving onto some ice cream, probably a protein bar – because you know, protein
– finished off with 3 or 4 slices of toast covered in any other wonderful mix
of sugary ingredients. And this would have been after the champagne and
cupcakes and dinner…<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<!--EndFragment--><br />
<div class="MsoNormal">
<span style="color: purple;">Me aside, it’s a known phenomena that many of us like to
attempt to bury our feelings with food as it will help us to ‘forget’ what’s
going on, but I can tell you from years of experience, that it only leaves you
feeling worse than before. I’m not going to suggest you deprive yourself of a
chocolate biscuit when you feel bad, if that’s what you want at the time, but I
will say that having a second, or third, isn’t going to solve anything.
Sometimes we need to just put our head down, take what ever is going on on the
chin and try to get on with things. Because at the end of the day, it’s all
just character building and you need the hard times to appreciate the good ones
and come back fighting harder! </span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/06775152777147583874noreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-1371598433245324792017-04-23T09:28:00.000-07:002017-04-23T09:37:03.389-07:00Over eating doesn’t always have to be bad <div class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><b>Over eating doesn’t always have to be bad</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Food is fuel, there is no question about it. We need food
for energy, growth, health and concentration. Without it, we can’t expect to be
productive and accomplish tasks to the best of our ability. The same applies in
the gym…<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-vqFA9Q04Gjs/WPzXVnOlqRI/AAAAAAAABHw/p1q19WwEm4AnC3XFGkyeXhmx7dEb27NXwCK4B/s1600/Screen%2BShot%2B2017-04-23%2Bat%2B17.29.08.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="160" src="https://2.bp.blogspot.com/-vqFA9Q04Gjs/WPzXVnOlqRI/AAAAAAAABHw/p1q19WwEm4AnC3XFGkyeXhmx7dEb27NXwCK4B/s200/Screen%2BShot%2B2017-04-23%2Bat%2B17.29.08.png" style="cursor: move;" width="200" /></span></a><span style="color: purple;">Last week was the long bank holiday weekend and, as expected
over the Easter period, I treated myself to plenty of chocolate and delicious
treats. I ate out (and drank) on multiple occasions, loosely tracking my
macros, but most definitely eating in a calorific surplus. Whilst I had a lot
of fun and didn’t regret any of it (apart from the tub of Reeses peanut butter
I drunkenly devoured in the early hours of Friday morning), I was aware that I
was not sticking to my calorie allowance and would consequently gain a little bit
of fat over the course of the 5 days. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-ECiAxxs2pmI/WPzW9HSfBWI/AAAAAAAABHg/eCUgUmmcguMF6v_ySd1VTxi_0T97VJ6hgCK4B/s1600/IMG_1952.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="150" src="https://2.bp.blogspot.com/-ECiAxxs2pmI/WPzW9HSfBWI/AAAAAAAABHg/eCUgUmmcguMF6v_ySd1VTxi_0T97VJ6hgCK4B/s200/IMG_1952.JPG" style="cursor: move;" width="200" /></span></a></div>
<a href="http://2.bp.blogspot.com/-nUgNKp6cv7E/WPzWy568p4I/AAAAAAAABHQ/bhQZv_JZPdU8OEzSf_5zYO4i8KOC_zA8QCK4B/s1600/IMG_7797.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="150" src="https://2.bp.blogspot.com/-nUgNKp6cv7E/WPzWy568p4I/AAAAAAAABHQ/bhQZv_JZPdU8OEzSf_5zYO4i8KOC_zA8QCK4B/s200/IMG_7797.JPG" width="200" /></span></a><span style="color: purple;">Whilst my eating may not have been as strict as normal,
eating high carb every day, rather than following my usual carb cycle, my
training was through the roof. I had energy like the Duracell bunny, smashing
out rep after rep of heavy lifts and even managed to make a 7.5kg PB on my
squat cleans (mostly down to a technique change but still!). My body recovered
super fast from each workout and I felt alive and motivated to keep adding in
sets and new exercises. It’s safe to say I put those extra
calories to great use and felt awesome for it.</span><br />
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Now let’s compare the above to the current week I have just
had. To compensate for my high food intake, I dropped my calories down to 1700
on Tuesday and Thursday. On Wednesday and Friday, I consumed my usual 2000
calories, but due to not factoring in sufficient time for dinner before going
out drinking, a good 750 of them were from alcohol rather than nutritious foods.
Over the week, I was in a calorie deficit, consuming an insufficient quantity of real food. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Considering all of this, it’s pretty ridiculous to think how confidently
I strolled into the gym on Saturday morning, expecting to hit some PBs. As you
can probably guess, within minutes of starting my workout, my energy levels felt
low, my muscles felt drained, PBs were not on the cards and I left the gym
feeling pretty disappointed. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Now I don't need to reiterate how important food is for productivity in general day to day life and for exercising to any sort of respectable level<span style="mso-spacerun: yes;">
</span>– I mean, pre and post workout snacks wouldn’t be a thing otherwise. But
looking closely at the past couple of weeks and comparing my workouts, has really
highlighted this for me. To be able to build muscle and get stronger, you don’t
just need to be eating decent protein levels, you need to be eating a
sufficient quantity of food. When I first started my program, eating 1200
calories a day, yes I was losing body fat quickly, but I wasn’t making anywhere
near the progress I am now. <span style="mso-spacerun: yes;"> </span>I don’t know
if I was getting much stronger at all to be honest. Now I consistently discover
new weights I never thought I could lift and surprise myself by how much I can
do week on week. That’s not possible in a huge calorie deficit. By really
fuelling my body with high volumes of food, I give myself the opportunity
to surpass goals quicker than I thought I could. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">What I’m trying to say with this story, is that we
need food for exercise and we need more food for exercising harder and improving. Obviously everything in moderation and I’m not suggesting eating
pints of ice cream every day, but if you use your calories wisely, then eating
a little more than normal isn’t necessarily something to be scared of, it’s
something to be embraced. It is the best way to fuel your training and get a
little bit more out of yourself. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">So next time you want an extra slice of cake or extra cheese
on your pasta, don’t immediately shy away from it, even if you are trying to
lose weight. Think of it as fuel for your workout, allowing you to lift heavier
weights for more reps and ultimately, burn more calories and build more
strength in the process. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="color: purple;">Get in touch</span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Email me: nextstopfit@hotmail.com</span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Insta: <a href="https://www.instagram.com/nextstopfit4/" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
</div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-65224135839693801452017-04-17T09:03:00.001-07:002017-04-17T10:13:27.346-07:00Let’s talk about progress…<div style="margin: 0cm 0cm 0.0001pt; text-align: center;">
<span style="color: purple; font-family: inherit;"><b><span lang="EN-US" style="font-size: 12pt;">Let</span><span lang="EN-US" style="font-size: 12pt;">’</span><span lang="EN-US" style="font-size: 12pt;">s
talk about progress</span><span lang="EN-US" style="font-size: 12pt;">…</span></b><span lang="EN-US" style="font-size: 12pt;"><o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span lang="EN-US" style="font-size: 12pt;"><span style="color: purple; font-family: inherit;">I am most definitely a fan of
taking photos as a way to track progress and often find myself in front of the
mirror doing just that. But one of the big problems I have found recently with
photos, is how much the lighting and positioning can affect the overall image.
In some pictures I compare, I look as though I have made the most incredible
change in a matter of days and similarly, when I compare photos months apart, I see minimal change or even regression. I have to admit it can be
pretty demoralising. <o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span lang="EN-US" style="font-size: 12pt;"><span style="color: purple; font-family: inherit;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: purple; font-family: inherit;"><span lang="EN-US" style="font-size: 12pt;">Take these particular photos for
example. What do you think - A few days between the shots? A week? Maybe a month</span><span lang="EN-US" style="font-size: 12pt;"> difference? Would you believe, especially with the amount of work that has gone into training and eating in this time, they are actually <b>6 months</b> apart? Considering how proud I have been at some of the photos I have taken over this time, I have to say, I had expected there to be much more
of a wow factor...</span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span lang="IS" style="font-size: 12pt;"><span style="color: purple; font-family: inherit;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span lang="IS" style="font-size: 12pt;"><a href="http://1.bp.blogspot.com/-LK-61b6iHQU/WPTjTTCRktI/AAAAAAAABHA/AGQG_reaN0IGHoWEVfhJWUur9VeK-S42wCK4B/s1600/Screen%2BShot%2B2017-04-17%2Bat%2B16.45.12.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: purple; font-family: inherit;"><img border="0" height="329" src="https://1.bp.blogspot.com/-LK-61b6iHQU/WPTjTTCRktI/AAAAAAAABHA/AGQG_reaN0IGHoWEVfhJWUur9VeK-S42wCK4B/s640/Screen%2BShot%2B2017-04-17%2Bat%2B16.45.12.png" width="640" /></span></a></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: purple; font-family: inherit;"><span lang="EN-US" style="font-size: 12pt;">After a bit of time playing
around with filters trying to create a bigger difference than there was and overthinking what
I</span><span lang="EN-US" style="font-size: 12pt;">’d clearly</span><span lang="EN-US" style="font-size: 12pt;"> been doing wrong for half a year, I decided
to take a step back for a second, forget about the ab lines and measurements, and really compare the two. <o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: purple; font-family: inherit;"><span lang="EN-US" style="font-size: 12pt;">In the first lot of photos, the girl you are looking at eats an average of 1200 calories a day, staying away
from carbs and constantly thinking about every piece of food passing her lips.
She trains about 4 times a week, hitting decent lifts, but nothing serious to
show off about. She avoids going out for meals with friends and prefers to
see them for a coffee or at a non meal time so she can make sure she knows exactly how much sh</span><span lang="EN-US" style="font-size: 12pt;">e has eaten. <o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: purple; font-family: inherit;"><span lang="EN-US" style="font-size: 12pt;">Now look at the second girl.
She eats 2000 calories a day, mixing Cadbury</span><span lang="EN-US" style="font-size: 12pt;">’</span><span lang="EN-US" style="font-size: 12pt;">s
chocolate spread, peanut butter and Reeses pieces into her big bowl of
porridge. She also trains 4-5 times a week, but she can deadlift almost double
her body weight, clean her body weight and squat a whole lot. She makes
arrangements with friends at the weekend and goes out for pizza (with garlic
bread to start and maybe a dessert if her company is game). Yes she still cares
about what she is eating and sticks to her regime the majority of the week, but
she</span><span lang="EN-US" style="font-size: 12pt;">’</span><span lang="EN-US" style="font-size: 12pt;">s not afraid to eat </span><span lang="EN-US" style="font-size: 12pt;">‘</span><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-size: 12pt;">bad</span></i><span lang="EN-US" style="font-size: 12pt;">
foods</span><span lang="EN-US" style="font-size: 12pt;">’</span><span lang="EN-US" style="font-size: 12pt;"> when she wants them. In fact,
she has a nutella/lotus biscuit spread/whatever indulgent spread she can get her hands on, before bed every day. <o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="color: purple;"><span lang="EN-US" style="font-family: inherit; font-size: 12pt;">You see, sometimes progress is
more than what first meets the eye and can</span><span lang="EN-US" style="font-family: inherit; font-size: 12pt;">’</span><span lang="EN-US" style="font-family: inherit; font-size: 12pt;">t
simple be decided by a tape measure, instagram filter or scale number. Sure
they have their use and I do recommend you use them, but they
are not the be all and end all and we really shouldn</span><span lang="EN-US" style="font-family: inherit; font-size: 12pt;">’</span><span lang="EN-US"><span style="font-family: inherit; font-size: small;">t
get too hung up on what they show. Success should be how you feel when you put your
clothes on, hit a new lift in the gym or when you order </span><span style="font-family: inherit;">what you actually want </span><span style="font-family: inherit; font-size: small;">off a restaurant menu. Because
sometimes it</span></span><span lang="EN-US" style="font-family: inherit; font-size: 12pt;">’</span><span lang="EN-US" style="font-family: inherit; font-size: 12pt;">s the progress that no one
else can see, that really means the most.</span></span><br />
<span style="color: purple;"><span lang="EN-US" style="font-family: inherit; font-size: 12pt;"><br /></span></span>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="color: purple;">Get in touch</span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Email me: nextstopfit@hotmail.com</span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Insta: <a href="https://www.instagram.com/nextstopfit4/" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<span style="color: purple;"><span lang="EN-US" style="font-family: inherit; font-size: 12pt;"></span></span><br />
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-55669162289778644352017-04-09T10:15:00.000-07:002017-04-09T10:20:05.720-07:00Quick Calorie Burners<div class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><u>Quick Calories Burners</u></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Haven’t got much time, but want to fit in a quick workout? </span></div>
<div class="MsoNormal">
<span style="color: purple;">I’ve pulled together my 5 favourite HR raising workouts sure to get your blood
pumping and metabolism racing. Squeeze these into your day and you’ll
definitely feel the benefits! You could even add them on at the end of your session
for some extra fire.</span></div>
<div class="MsoNormal">
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Feel free to adapt the specific exercises to fit your
needs/style, but if you’re short on time and looking to burn up some calories
quickly, these workout structures are definite winners in my book. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ol>
<li><b><span style="color: purple;">Every minute on the minute - 5 rounds (10min):</span></b></li>
</ol>
<span style="color: purple;"><o:p></o:p></span><br />
<div class="MsoNormal">
<span style="color: purple;">(complete total reps as fast as possible, resting until the
next minute kicks in, then begin the next exercise) </span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="color: purple;">50 skips with skipping rope</span></li>
<li><span style="color: purple;">10 spider walk out into push up</span></li>
</ul>
<span style="color: purple;"><o:p></o:p></span><br />
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"> 2. <b>Barbell complex - 5
rounds, 2-3 minute rest (20min)</b></span><br />
<span style="color: purple;"><b><br /></b></span></div>
<div class="MsoNormal">
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoNormal">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz9vD9kXGvOpLW3IFc0ZI1SQxICzANvcWIAYMMgNp81idVt8UApXFTqA0nnqsV9BrkawTWA5SOaltRki5akXQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><span style="color: purple;">(complete all exercises before you rest)</span></div>
<div class="MsoNormal">
</div>
<ul>
<ul><ul><ul><ul>
<li><span style="color: purple;">8-10 deadlifts</span></li>
<li><span style="color: purple;">5-6 cleans</span></li>
<li><span style="color: purple;">5-6 power presses</span></li>
<li><span style="color: purple;">12-15 back squats</span></li>
</ul>
</ul>
</ul>
</ul>
</ul>
<br />
<br />
<div class="MsoNormal">
<span style="color: purple;"> 3</span><span style="color: purple;">. </span><b style="color: purple;">Tabata – 3x 8 rounds (15 min)</b></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">(20 seconds on, 10 seconds rest x 8 alternating between the
2 exercises. Then 1 minute recovery before round 2 etc)<o:p></o:p></span></div>
<div class="MsoListParagraph">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: purple;">Round 1 <o:p></o:p></span></b></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="color: purple;">Burpees</span></li>
<li><span style="color: purple;">Push ups<b><o:p> </o:p></b></span></li>
</ul>
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: purple;">Round 2<o:p></o:p></span></b></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="color: purple;">Mountain Climbers</span></li>
<li><span style="color: purple;">Air jacks/star jumps</span></li>
</ul>
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: purple;">Round 3<o:p></o:p></span></b></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="color: purple;">Box jumps</span></li>
<li><span style="color: purple;">Kettle bell swings</span></li>
</ul>
<div class="MsoNormal">
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"> 4. <b>20:20:20 – 5 rounds (15 min)</b><o:p></o:p></span></div>
<div class="MsoNormal">
<b><span style="color: purple;"><br /></span></b></div>
<div class="MsoNormal">
<span style="color: purple;">(complete all 20 reps of each exercise, 1 min recovery
between rounds) </span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="color: purple;">20 Slam balls</span></li>
<li><span style="color: purple;">20 walking lunges with weights</span></li>
<li><span style="color: purple;">20 Russian twists</span></li>
</ul>
<span style="color: purple;"><o:p></o:p></span><br />
<div class="MsoNormal">
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 72.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"> 5. <b>Sprints – as many rounds as you like until you get bored/knackered </b></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">(I usually do about 6 – 8 rounds worth, so15-20 min with warm up and cool down)</span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="color: purple;">30-45 seconds sprint eg. level 15</span></li>
<li><span style="color: purple;">60 seconds fast walk eg. level 6.5</span></li>
</ul>
<span style="color: purple;"><o:p></o:p></span><br />
<div class="MsoNormal">
<span style="color: purple;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><span style="color: purple;">Give them a go and let me know how you get on!</span></o:p></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-71505647624078928412017-03-26T10:32:00.005-07:002017-03-26T10:32:42.671-07:00Next Stop...?<div class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="font-family: Calibri; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;"><span style="color: purple;">Next Stop…? <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: Calibri; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;"><span style="color: purple;">Next weekend marks the end of my second 12-week
training programme from Michael, so I thought now would be the perfect time for
a little contemplation and thinking. Have I achieved what I wanted? Am I happy
with my progress? What do I want next? <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: Calibri; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;"><span style="color: purple;">I decided to look back at the goals I had
written those 3 months ago when I started this plan:</span></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Calibri;"><span style="color: purple;">Get a little leaner (mainly arms, torso,
legs) then maintain that level</span></span></li>
<li><span style="font-family: Calibri;"><span style="color: purple;">Get my metabolism up super high so I can increase overall calories,
particularly carb intake, and still maintain current condition and body fat
levels</span></span></li>
<li><span style="font-family: Calibri;"><span style="color: purple;">Be able to balance sticking to the plan and also enjoying myself without
feeling bad or guilty and then eating much less the next day to compensate</span></span></li>
</ul>
<br />
<div class="MsoNormal">
<a href="http://1.bp.blogspot.com/-HG-E4q_qsyM/WNf7DEL72NI/AAAAAAAABGw/j0G73187tNQBMaXjS0BfRy7AR5czDH2uACK4B/s1600/IMG_5345.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="200" src="https://1.bp.blogspot.com/-HG-E4q_qsyM/WNf7DEL72NI/AAAAAAAABGw/j0G73187tNQBMaXjS0BfRy7AR5czDH2uACK4B/s200/IMG_5345.JPG" width="150" /></span></a><a href="http://1.bp.blogspot.com/-kZhBZGdsfOE/WNf6-PnDG4I/AAAAAAAABGo/SCdpTpyhi6ARqjyzu-6J8AKnmjWC_Ae0gCK4B/s1600/IMG_5339.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="200" src="https://1.bp.blogspot.com/-kZhBZGdsfOE/WNf6-PnDG4I/AAAAAAAABGo/SCdpTpyhi6ARqjyzu-6J8AKnmjWC_Ae0gCK4B/s200/IMG_5339.JPG" width="150" /></span></a><span style="font-family: Calibri;"><span style="color: purple;">So which ones can I safely
say I have succeeded in achieving? Well, 3 months ago I was pretty damn lean,
but only eating an average of 1400 calories a day. I totally watched what I ate
and was nervous about adding in extra bites here and there when people offered
me things. I over thought my food choices when I was out for dinner,
specifically picking things I could roughly estimate the calories of so I
didn’t deviate from the plan. 3 months later and I now eat 1950 calories on
average, daily. Yes I have gained a little body fat, but it hasn’t been enough
to really notice enough to get upset about at any point. I happily indulge in
the Easter eggs and other treats that are broken into and shared out at work and
enjoy the dessert my mum makes on a Sunday night without worrying about my
extra carb intake. On top of all this, my fitness has vastly improved – my
stamina, my strength and my power –and I feel great for it. I think it’s safe
to say, GOALS = SMASHED!<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">Now, I wish I could keep
with the positive vibes and tell you I am super excited and motivated to smash
my next lot of goals. And yes I am excited to see what more I can achieve and
am motivated to do just that because fundamentally, I love training in the gym.
The only question is what I actually want to get out of it now. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">Currently I am at a point
where I find myself eating when I’m not hungry, just to hit my total calories
for each day, so do I really care about being able to increase my metabolism to
eat even more without gaining fat? <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">Whilst I do love what I
see in the mirror, I guess I’ve become accustomed to it, so it doesn’t spark
the excitement and pride in me like it used to. Would therefore setting a plan
to help me get super lean be something I cared about doing? <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">Of course I want to be
able to lift heavier weights, because hey it’s pretty cool to hit PBs each
week, but I wouldn’t say getting super strong was a top focus of mine, just
something that comes with the territory. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">I’ve had quite a few
people over the past month or so ask me if I compete and it got me thinking
whether this would be something I wanted to do. But I quickly – after about 5
minutes of looking into the sorts of things you have to do– decided it wasn't one
for me.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">So where does this leave
me? What do I want to train for? It’s funny because this is a question people
often ask me this question in the gym and my reply has always been ‘for life –
to look good, be able to eat lots and because I enjoy it.’ Granted, this does
form the basis of it all, but up until now I have had smaller, more specific
things that I want to achieve –elements that inform my style of training and
give me a purpose in sessions. But as I sit here now, writing this post, I am
yet to know what that next goal is. I’m not saying there are no improvements to
be made, hell I’ve got a long way to go and there is so much more to do, but
I’m just not sure what it is exactly that I personally <i style="mso-bidi-font-style: normal;">want</i> to get from it. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Calibri;"><span style="color: purple;">So over the next week,
while I am working through the final week of my current programme, I’m going to
have a bit more of a think about how I want the next few months to play out.
Fingers crossed I’ll be able to get back to you ASAP! <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-91526606264151770002017-03-19T11:34:00.000-07:002017-03-19T11:37:39.443-07:00Are We Even Getting Our 5?<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: purple;">Are We Even
Getting Our 5?<o:p></o:p></span></u></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: purple;">With the latest research to come out regarding the optimal number
of fruit and vegetables we should be eating, there has been a lot of conversation
regarding how easy or realistic it is for people to get their ‘5’ or even ‘10’
a day. Personally, I find the topic really interesting and I could chat about
my opinions on the research and the way the media has discussed it for ages.
Having said that, for the purpose of this blog post, I felt it more important
to look at a specific aspect of the topic and draw some attention to what is
considered even 1 a day. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">The research states that 80g of a single fruit or vegetable
counts as a portion. With fruit, this is pretty straightforward. The average
apple easily weighs more than 80g, a couple of small plums will send you well
on your way and a handful of strawberries will also get you there. But, when it
comes to vegetables –which should in fact make up the majority of your total
consumption due to their low sugar content–how much do we have to eat to count
as a portion?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=8295462783050640136" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="color: purple;">Throughout the week I eat around 4-5 varieties of vegetables
for lunch and 3-4 with my evening meal. I tend not think twice about whether I
hit my guideline intake, because in my head, this is surely more than enough?!
But reading the research got me thinking. Just because I consume roughly 8
different varieties, what does this equate to in terms of grams and therefore
actual portions? <o:p></o:p></span></div>
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<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/blogger.g?blogID=8295462783050640136" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<a href="https://4.bp.blogspot.com/-hTti8nMov_U/WM7PZ438oxI/AAAAAAAABGA/-Iq9-_v7JmIljvlail5jnK40r3K-qTyGQCK4B/s1600/IMG_5274.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-hTti8nMov_U/WM7PZ438oxI/AAAAAAAABGA/-Iq9-_v7JmIljvlail5jnK40r3K-qTyGQCK4B/s320/IMG_5274.JPG" width="240" /></a><a href="http://4.bp.blogspot.com/-hTti8nMov_U/WM7PZ438oxI/AAAAAAAABGA/-Iq9-_v7JmIljvlail5jnK40r3K-qTyGQCK4B/s1600/IMG_5274.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8295462783050640136" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="color: purple;">I checked back through my fitness pal, looking at exactly
how many grams I had been consuming over the past months. Whilst there were
loads of products logged, at only around 30-60g a portion, the quantities
barely added up. My 4-5 lunch time varieties equated to around a maximum of 2
portions and my 3-4 at dinner was closer to 1.5, giving me a total of only 3.5
for the day. This was certainly a long way off my fairy tale idea that I
consumed around 8 a day. <span style="mso-spacerun: yes;"> </span></span><br />
<span style="color: purple;"><br /></span>
<span style="color: purple;">A little shocked, I decided to weigh out 80g of a number of
popular vegetables to see for myself what a proper portion looked like. It was
pretty intimidating to stare at the quantities in front of me, pouring out
almost a whole bag of spinach, half a bag of mange tout and over 30 green beans
onto a plate. I wasn't exactly sure what to say. In fact when I showed my
parents, they worked out they were probably only eating 2 portions of
vegetables a day, despite imagining themselves to be eating a whole lot more. They
were in fact relying on fruit to make up their way to 5 a day. </span><span style="color: purple;"> </span><br />
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">If I’m totally honest, this provided a bit of a wake up call
for me and really made me think differently about exactly how ‘healthy’ I
perceive my diet to be. In order to eat sufficient quantities and get enough
nutrients and vitamins, I really need to be doubling my vegetable intake each
day – which is actually quite a lot more!</span></div>
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<br /></div>
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<div class="MsoNormal">
<span style="color: purple;">So how about you? How many fruit and vegetable portions are
you consuming each day? Forget the whole 10 a day fiasco – it seems over the
top to me, but have a look to see what number you are getting to, based on real
gram measurements. I’m not trying to point any fingers and force you to eat
more greens, but I do really suggest that you have a little play around with
the scales and see whether that ½ plate of vegetables counts for as much as you
may think… </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="color: purple;">Get in touch</span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Email me: nextstopfit@hotmail.com</span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Insta: <a href="https://www.instagram.com/nextstopfit4/" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal" style="color: #55042e; font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" style="color: #8c3c66; text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-26414744908390259842017-03-12T11:17:00.005-07:002017-03-12T11:24:57.066-07:00Being Calorie Wise<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="color: purple;">Being Calorie
Wise<o:p></o:p></span></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Calories: we see them everywhere – colour coded food labels,
restaurant menus and café boards. Despite this constant exposure, do we know how they relate and can we accurately judge them in terms of the portion
sizes we choose? <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="color: purple;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div class="MsoNormal">
<span style="color: purple;">With this question in mind, the Sport Scientist in me came
out and I decided a little experiment was in order. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">I started by raiding Sainsbury’s for a selection of common foods
that I felt people were likely to snack on or use in their meals, without really
considering the calorific impact they may have on their total daily intake.</span><br />
<span style="color: purple;"><br /></span>
<div class="MsoNormal">
</div>
<ul><a href="http://3.bp.blogspot.com/-O-AxZkwjNsE/WMWPXw0wzTI/AAAAAAAABFw/Fg1JRh28dB8T5VtD7u1wNw7Yez8ZefaQgCK4B/s1600/Screen%2BShot%2B2017-03-05%2Bat%2B19.04.08.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://3.bp.blogspot.com/-O-AxZkwjNsE/WMWPXw0wzTI/AAAAAAAABFw/Fg1JRh28dB8T5VtD7u1wNw7Yez8ZefaQgCK4B/s400/Screen%2BShot%2B2017-03-05%2Bat%2B19.04.08.png" width="306" /></a>
<li><span style="color: purple;">Peanuts – a high protein and healthy fat snack.</span></li>
<li><span style="color: purple;">Honey – a non processed, natural sweetener</span></li>
<li><span style="color: purple;">Olive oil – a heart healthy oil for cooking</span></li>
<li><span style="color: purple;">Oats – a cholesterol lowering, high fibre breakfast cereal</span></li>
<li><span style="color: purple;">Cheese – a product that, lets face it, makes food taste
better</span></li>
<li><span style="color: purple;">Pasta – perfect comfort food</span></li>
<li><span style="color: purple;">Chocolate – the treat you look forward to each day</span></li>
<li><span style="color: purple;">Carrots – vitamin rich, refreshing crunchy bites</span></li>
<li><span style="color: purple;">Tuna – a high in omega 3, protein filled oily fish</span></li>
</ul>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;"><br /></span></div>
</div>
<div class="MsoNormal">
<span style="color: purple;">I then <s>bribed</s> recruited a <i style="mso-bidi-font-style: normal;">willing</i> participant (who in the name of science will of course
remain anonymous, <s>love you dad</s>), to ration out what they believed would
make up 100 calories worth of each food to see how accurately they were able to
judge the portion size: calorie ratio. The results weren’t startling and in
despite of some cheating, my participant portioned out roughly a 100 calories
of about half of the foods.</span><br />
<span style="color: purple; text-align: center;"><br /></span>
<span style="color: purple; text-align: center;">The more interesting result came from the discussions that
followed. My participant isn’t someone who thinks about calories when making
food choices and therefore wouldn’t think twice about how many peanuts they
poured from the packet or how much oil they used to cover the pan when cooking.
But actually having to think about how the numbers relate to actual tangible
food portions for the first time made them see and and really consider what and
where their calories were coming from and how everything was adding up. They
were somewhat surprised by quite how many calories they may unknowingly be
consuming by simply adding an extra little portion.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Now I’m not trying to advocate that calories are bad and we should
refrain from grating cheese on our pasta and give up that extra square of
chocolate. What I want to highlight in this post is that every extra spoonful,
ingredient or snack adds up, no matter how small it may look. A lot of the time
we tend to eat without thinking or even acknowledging how much we are consuming
– we hardly even remember that teaspoon of honey we added to our porridge. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Fundamentally, calories are calories and they all add up. If
you want to lose weight, you have to consume fewer than you burn and the
smallest of additions can make a difference to the numbers at the end of the
day. Similarly, for people looking to gain weight, an understanding of calorie
densities for certain foods can be to your advantage, as that extra handful of
peanuts you have whilst cooking dinner may not look or feel like a lot, but it
will have an impact. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">So, whilst not the most well thought out of experiments, my
test ultimately made someone who never thinks about the calories in their foods
more knowledgeable of the portion size to calorie ratio, which in my mind, is a really
important awareness to have. By making an effort to be more mindful to the
quantities we are consuming, achieving our health goals - no
matter what they may be - becomes a whole lot easier. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><span style="color: purple;"><br /></span></span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><span style="color: purple;">Get in touch</span></span></div>
<div class="MsoNormal" style="font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Email me: nextstopfit@hotmail.com</span></span></div>
<div class="MsoNormal" style="font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Insta: <a href="https://www.instagram.com/nextstopfit4/" style="text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal" style="font-family: 'Droid Sans'; font-size: 14px;">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" style="text-decoration: none;" target="_blank">@nextstopfit4</a></span></span></div>
<div class="MsoNormal">
<br /></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-57648320656787114582017-03-05T03:11:00.000-08:002017-03-05T03:11:14.933-08:00What Sort of Exercise Should I Be Doing?<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><u>What Sort of Exercise Should I Be Doing?</u><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">So, you’ve decided you want to start going to the gym, but
you’re not really sure where to begin. Do you hit the cardio machines, give the
free weights a go, or try out the classes in the studio? <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">The key to answering this question is to decide what your
goal for exercising is. Once you know this, you can devise a plan that is best
suited to you and your needs and keep you motivated long term.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">With this in mind, I thought I would put together a classification
type post, to give you an idea of the sort of exercise that may be best for
you. Now, before you take my word as fact or argue with me stereotyping, please
note that this is only a brief overview and yes, I am barely touching the
surface with matching goals to training styles. But for the most generic of
goals, and for those not sure where to start, please feel free to have a read
and take what you like from this information. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: purple;">Goal 1</span></b></div>
<div class="MsoNormal">
<span style="color: purple;"><i>You want
to exercise to be healthier, get a bit fitter and losing some excess weight would be a plus.
You are fairly self-motivated, want to use the gym as time to let go of your
stresses and have some ‘you’ time.</i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-bWUVRzOiYw4/WLvxUnNiPUI/AAAAAAAABFU/4CbhMLmIauIIHEPC0SUpOztANItl3IJlQCK4B/s1600/IMG_5004.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="200" src="https://2.bp.blogspot.com/-bWUVRzOiYw4/WLvxUnNiPUI/AAAAAAAABFU/4CbhMLmIauIIHEPC0SUpOztANItl3IJlQCK4B/s200/IMG_5004.JPG" width="160" /></span></a><span style="color: purple;">The majority of gyms invest heavily in their cardio
equipment, bringing in the latest versions of the classic Treadmill to help you
get your heart rate up, body warm and sweat dripping. They allow you to work at
your own pace, choosing a specific programme setting to suit you (speed play, interval,
mixed terrain etc) and burn some calories. They can be a good stress release as
you plug in your headphones and work consistently for a set period of time. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I would say the clue is in the name –cardio machines are
designed to increase your cardiovascular efficiency. In the past, this is
exactly what they have done for me – they got my heart rate up, made me sweat a
little (or a lot) and made me feel good about myself for doing some exercise
(afterwards, not during). They were a perfect complement to my lacrosse
training, helping me to keep going for longer in matches. I never saw particular fat loss
or changes in my body shape from cardio training, no matter how often I engaged.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: purple;">Goal 2</span></b></div>
<div class="MsoNormal">
<span style="color: purple;"><i>You also
want to get a little fitter and healthier and lose a little excess weight. You
want some variety to keep motivated and are not always sure what to do exercise
wise. You prefer external motivation, someone to make you work harder and people to share ‘the burn’ with.</i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-HLRntOUaGxE/WLvxpTfL8MI/AAAAAAAABFc/6jlGsHV1sqY5314jb06Dmnk7YV4eGaq5gCK4B/s1600/Screen%2BShot%2B2017-03-05%2Bat%2B11.07.03.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="157" src="https://2.bp.blogspot.com/-HLRntOUaGxE/WLvxpTfL8MI/AAAAAAAABFc/6jlGsHV1sqY5314jb06Dmnk7YV4eGaq5gCK4B/s200/Screen%2BShot%2B2017-03-05%2Bat%2B11.07.03.png" width="200" /></span></a><span style="color: purple;"><br />I can’t sing the praises of group exercise enough for this
goal. Having spent a good few years with the mic around my head, I have seen
the power of group exercise. The smiles on faces as people look across the room
to their panting friend, is one that always filled me with joy. There is no
doubt exercise classes are a way to help people enjoy exercising and with so
many varieties of class, there is something to suit everyone. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Group ex made me love working out and I always left a class
feeling amazing about myself and what I, and everyone else in the room, had
achieved. It taught me great technique, loads of different exercises (body
weight and weighted) and got me super fit. I wish I could say that it helped me
to get the body I wanted, but classes only went so far for my fat loss,
strength gains or body toning, no matter the style of class I tried. They did however help me to build a strong level of all round fitness. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"><b style="mso-bidi-font-weight: normal;">Goal 3</b> </span></div>
<div class="MsoNormal">
<span style="color: purple;"><i>You want
to build muscle, burn calories and get fitter. You enjoy the feeling of
exercising hard, sweating lots and feeling your heart rate lift. You want to
drop body fat and look like an active gym go-er. </i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://4.bp.blogspot.com/-MvztwkHdhN0/WLvxJGAi-OI/AAAAAAAABFE/7P-AsEpSHzc5AuU9LUnwOG8SbSForguiACK4B/s1600/Screen%2BShot%2B2017-03-05%2Bat%2B10.50.07.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="195" src="https://4.bp.blogspot.com/-MvztwkHdhN0/WLvxJGAi-OI/AAAAAAAABFE/7P-AsEpSHzc5AuU9LUnwOG8SbSForguiACK4B/s200/Screen%2BShot%2B2017-03-05%2Bat%2B10.50.07.png" width="200" /></span></a><span style="color: purple;">High volume, weighted circuits or HIIT sessions are the one
for you – whether this be in the form of a class or a self motivated session.
Performing a mixture of 4-5 body weight/ weighted exercises back to back in
a round with short rests in between, can really get you panting, racking up the
calorie burn. The weights will help increase your strength up to a point and
the endurance based workout will help to get you fitter.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">HIIT circuits definitely got me super fit, super quick and
they suited my training style down to a tee. I love an intense workout and the
feeling of knowing you pushed through the mental barriers to complete that
extra rep. This kind of training set me well on my way to dropping the first
layer of body fat and the weighed elements improved my muscular endurance
levels to the point where I was able to perform a high volume of reps with ease. However, I hit multiple plateaus with this
training style fairly quickly – I never really got much stronger or lost more
fat after a certain point. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"><b>Goal 4</b> </span></div>
<div class="MsoNormal">
<span style="color: purple;"><i>Forget ‘fitter’ or ‘healthier’ – these aren’t your
main reasons for training – yes they will come with the territory - but you care
mainly about looking fit and improving your performance. </i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">My friend, my option for you is to lift, and I mean weights,
heavy weights. <o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-qNeTRfKyLCg/WLvxB66JxeI/AAAAAAAABE8/_0Z02u4My4EpQ6WqpX5FySXliFl6T35BACK4B/s1600/Screen%2BShot%2B2017-03-05%2Bat%2B10.49.16.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="200" src="https://2.bp.blogspot.com/-qNeTRfKyLCg/WLvxB66JxeI/AAAAAAAABE8/_0Z02u4My4EpQ6WqpX5FySXliFl6T35BACK4B/s200/Screen%2BShot%2B2017-03-05%2Bat%2B10.49.16.png" width="170" /></span></a><span style="color: purple;">In my opinion, and through my own experiences, the key to
serious weight-loss, tone and strength gain is to get yourself in the free
weight section. By working with heavy weights, you activate protein synthesis,
helping you to build muscle, speeding up your metabolism and losing body fat. You’d
honestly be surprised how high you can get your heart rate pumping and how out
of breath you can be through even one rep, if the weight load is right. And
the best thing about weight training is you can adjust for your specific goals (strength
gain, strength endurance, muscle mass development), through changing
reps/sets/weight loads, so you never hit a plateau. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I couldn’t emphasise the amazing results weight training has
had for me enough– and no girls it won’t make you bulky – it will make you
beautifully lean and amazingly strong. It gives you the muscle definition/size
you want and because of the huge variety of training styles, exercise combinations and training loads, it is easy to change up when you get a little
bored. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><span style="color: purple;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<o:p><span style="color: purple;"> -----</span></o:p></div>
<div class="MsoNormal">
<o:p><span style="color: purple;"><br /></span></o:p></div>
<div class="MsoNormal">
<span style="color: purple;">Now, I said it at the beginning and I will say it again.
This post is not meant to be taken as fact. It is not my aim to concretely
categorise goals with the perfect exercise answer, nor do I wish to advocate only
using these training styles in isolation - of course a combination is ideal if
that’s you want. For those of you who are lucky enough to know what works
for you/what you want to do in the gym, then of course, feel free to ignore me.
But for those of you who know your goals, but are unsure of where to start, I
hope this post has provided you with a little bit of help. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">For more information on any of these training styles, please
feel free to get in touch, or indeed, do your own research online or through
experimenting. You’ll only find what truly works for you by giving it a go!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="color: purple;">Happy exercising <span style="font-family: Wingdings; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span>
<o:p></o:p></span></div>
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<span style="font-family: Wingdings; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;"><span style="color: purple;"><br /></span></span></span></div>
<div class="MsoNormal">
<span style="color: purple; font-family: inherit;">Email me: nextstopfit@hotmail.com</span></div>
<div class="MsoNormal">
<span style="color: purple; font-family: inherit;">Insta: <a href="https://www.instagram.com/nextstopfit4/" target="_blank">@nextstopfit4</a></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="color: purple;">Twitter:<a href="https://twitter.com/nextstopfit4" target="_blank">@nextstopfit4</a></span></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-50033048749168613622017-02-26T10:51:00.001-08:002017-02-26T10:51:36.524-08:00Don't Be Scared to Eat More<div class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><b>Don't Be Scared to Eat More</b></span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">‘Life has an odd way of making things work out when you need
them’<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">By the end of the summer I had pretty much achieved what I
set out to. I had had my adventures, I felt much more comfortable with my food
habits and most of all, I had worked super hard to build a strong body I felt pleased
with when I looked in the mirror. The only issue was that after 3 months of the
same programme, I was starting to get a little bit bored. Other than continuing
to get stronger, I didn’t really know what else I could do or what more I could
achieve in the gym. I worried for my motivation and what in turn that would do to
all my hard work over the summer, especially considering I was going to have to
become an early morning/late evening gymmer once I started full time work. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">But things have a funny way of popping up when you need
them… <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Those of you who used to read my blog, may very well
remember Michael Bell, the PT I owe my love for, my knowledge of and basically
my everything gym related to. Well I happened to see on social media that he
was in the process of building up his PT portfolio, creating his own website
and writing people training and nutrition plans. I got in contact within a
heartbeat and signed up for a 12 week programme, including a food plan,
training schedule and constant advice and support. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I seriously debated over whether I needed the diet plan from
Michael, as I had been feeling pretty confident with my food. However, looking
back through MyFitness Pal, I realised a huge issue. My goal all summer had
been to lose weight and in the process I had dropped my calories to an average
of 1200 a day. But that meant that if I wanted to continue losing body fat, I
was going to have to drop them even lower and 1200 calories fundamentally
wasn’t a healthy, sustainable amount. Alarm bells rang loud and I put my trust
in Michael to help me sort it out.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://3.bp.blogspot.com/-17Db1JQp6Q8/WLMiW2omF-I/AAAAAAAABEU/4c5A6I7qqIk0PDnN5wjCU0fas-txdKO3gCK4B/s1600/IMG_5136.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-17Db1JQp6Q8/WLMiW2omF-I/AAAAAAAABEU/4c5A6I7qqIk0PDnN5wjCU0fas-txdKO3gCK4B/s320/IMG_5136.JPG" width="320" /></a><span style="color: purple;">Sort it out, he did. We basically set up a long-term reverse
dieting plan, consisting of carb cycles that matched up against my training
programme. High carbs on big, heavy lifting days and low carbs on rest/ low
intensity workout days. As the weeks went on and the training focus changed, we
updated the cycles, increasing my overall calorie intake as my body got used to
everything and my metabolism sped up. At times, the calorie increase scared me,
as I was certain that eating more would just make me gain fat quickly like it
had done in the past. But Michael was always there for me, constantly assuring
me it was only going to fuel my training and it was good for me.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I mean the proof was in the pudding and it was hard not to trust
him when the results were so consistently amazing. The body fat fell off me
and, after 5 months of working with Michael I am the leanest I have ever been.
My metabolism has racked up so much that I can happily eat, and do eat around
2000 calories a day, without worrying about gaining fat. This increase in
calories also means I am the strongest I have ever been, setting new PBs week
on week as my food intake fuels my workouts and allows me to push harder. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I couldn’t be more grateful for Michael’s help and more
impressed by what we have achieved together in such a short space of time. I
can squat and deadlift 100kg, I can power clean 5/6 of my body weight, I can do
strict chin ups, I can eat large quantities of the food I want and not feel
guilty about gaining fat, I can eat a piece of cake and not feel an
overwhelming need to eat another 2, and most importantly, I can look in the
mirror and love what I see!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
<span style="color: purple;">Michael Bell, you are a fitness genius! </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<b><span style="color: purple;">Get in touch with Michael:</span></b></div>
<div class="MsoNormal">
<a href="https://www.facebook.com/Michaelbellpersonaltraining/?fref=nf"><span style="color: purple;">https://www.facebook.com/Michaelbellpersonaltraining/?fref=nf</span></a></div>
<div class="MsoNormal">
<a href="https://michaelbellfitness.wordpress.com/" target="_blank"><span style="color: purple;">https://michaelbellfitness.wordpress.com </span></a></div>
<div class="MsoNormal">
<span style="background-color: white; white-space: nowrap;"><span style="color: purple; font-family: inherit;">Instagram: michaelbell_pt </span></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Email me: nextstopfit@hotmail.com</span></div>
<div class="MsoNormal">
<span style="color: purple;">Instagram: nextstopfit4</span></div>
<div class="MsoNormal">
<span style="color: purple;">Twitter: nextstopfit4</span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-50277603331239121502017-02-22T10:16:00.001-08:002017-02-22T10:16:45.716-08:00Summer Goals <div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: purple; font-size: large;"><b>Summer Goals</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-74v3Vo1a4Sg/WK3VGOqTPcI/AAAAAAAABD8/8Eng0oY2vIU0lX2k4a29xFHqLkV6ojRcACK4B/s1600/IMG_3490.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://3.bp.blogspot.com/-74v3Vo1a4Sg/WK3VGOqTPcI/AAAAAAAABD8/8Eng0oY2vIU0lX2k4a29xFHqLkV6ojRcACK4B/s320/IMG_3490.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">It was going to be my final ever summer of freedom and I was
determined to make the most of it. I wanted to explore new places, go on
adventures with my friends and enjoy every minute of it. I had to get myself to
a place where I felt comfortable with myself, my body and my eating habits,
otherwise I knew I would miss out on opportunities to make lasting memories. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">The gym became a necessity to achieving this. I knew I had
to lift the weights to lose the weight I so desperately wanted off. As time
went on and I got a bit more used to the idea of training in the gym again, I
started to look forward to sessions. I grew stronger and began to lift the weights
that felt so heavy at the beginning with ease. I remember not being able to
clean 30kg for more than 3 reps in my first session and within a few weeks I
was getting 5 or 6 out. The results came in thick and fast –my strength increased
and my body shape changed in a positive way. That made my confidence improve
and I couldn’t’ help but start to fall in love with what I was doing. Soon
enough, the gym no longer felt like a chore or just a means to look better, it
was a way to feel better about myself, set goals and see what I could achieve. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">With my body confidence improving and me finally finding a
hobby that brought a smile to my face again, I relied much less on food to make
me happy. My compulsive need to over eat stopped and I just enjoyed myself and
my meals. I happily ate a piece of cake when I wanted it, because I knew I was
working hard enough in the gym to account for it. But I no longer felt that
inherent need to eat a second or third piece of cake when I wasn’t hungry. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Now I’m not going to pretend that all my food issues magically
disappeared, because at the end of the day I knew the total calories I was
consuming was integral to my weight loss. As much as I could, I used MyFitness
Pal to keep track of what I consumed, ensuring that at the end of the week I
was in a calorie deficit. Now, some would say this was unnecessary and
obsessive and yes, I agree, maybe it was. But it actually taught me a lot about
portion sizes, how much I should really be eating of each macronutrient and
helped me to know I was on track. I tried as much as I could to make sure I was
doing it in a healthy way so as not to restrict myself, which I was aware could
lead me to fall off the wagon and start binging again. For meals where I ate
out, my weekend trips and the three weeks I spent interrailing, I didn’t touch
MyFitness Pal as I didn’t want food to be a deep thought or a maths problem. I
learnt to trust my instincts, listen to my hunger levels and control my eyes
and emotions. If I wanted something and I was hungry, I had it. If it looked
average and I wasn’t really hungry, then I didn’t bother. Food just became a
lot more simple and that was exactly what I needed. </span><o:p></o:p></div>
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<div class="MsoNormal">
<span style="color: purple;">Email: nextstopfit@hotmail.com </span></div>
<div class="MsoNormal">
<span style="color: purple;">Instagram: nextstopfit4</span></div>
<div class="MsoNormal">
<span style="color: purple;">Twitter: nextstopfit4</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-27750875091251986032017-02-19T02:12:00.000-08:002017-02-19T02:12:33.862-08:00Getting Back in the Gym<div class="MsoNormal" style="text-align: center;">
<u><span style="color: purple;"><br /></span></u></div>
<div class="MsoNormal" style="text-align: center;">
<u><b><span style="color: purple;">Getting Back in the Gym</span></b></u></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-3Iuof8sEnGs/WKluewbHOjI/AAAAAAAABDs/U1pwn-e-c7k4loCXzueod74UMgTVEr8jwCK4B/s1600/hull-gym-weights.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-3Iuof8sEnGs/WKluewbHOjI/AAAAAAAABDs/U1pwn-e-c7k4loCXzueod74UMgTVEr8jwCK4B/s320/hull-gym-weights.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: purple;">‘We don’t grow when things are easy, we grow when we face
challenges.’ </span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">The double doors to the gym felt like the heaviest obstacles
I had attempted to overcome in a while. Yes, those doors I so happily used to
prance through every day of the week just two years ago. But that first day
back, they required such an effort from me. How was I going to do this? I
belonged back in the studio teaching classes. Where would I even start? With a
deep breath in, a fist clench and a little ‘Come on Sam’, I took the step,
catching my first glimpse of all the exercise machines that had been lacking in
my life for such a long time. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Now I know what you’re thinking, dramatic right? This is the
girl who used to write countless blog posts on how to lift weights, give people
advice on ways to get stronger and happily train alongside the big boys. But
two years out and I had honestly forgotten what it felt like, what to even do
and where to begin. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">So I started with the one thing I did remember; the squat
rack. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Now I’m not going to pretend I had the best session ever and
my love and knowledge for the gym came flooding back to me. It was
intimidating, it was gruelling and most of all, it was mentally tough. But with
the first session in the bag, I was on my way and I felt proud of myself for
that. I went straight home and started doing some research, looking up training
programmes and exercises I could do, so at least I had a plan next time I walked
through those doors. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I decided to follow a high volume compound training
programme. Basically workouts that would involve all my muscles, get me
stronger, get my heart rate up and allow me to monitor progress. Every other
day I rotated through different whole body exercises – squats, dead lifts,
power presses, cleans, bench presses, you name it. I completed 6 reps and 6
sets of 4 exercises. If I was able to do them all without failing, I added 1.25kg to
the weight the following session. To me, although a little repetitive, it was
the perfect way to get back into feeling comfortable training. My technique was
good and because it was always every muscle group, it didn’t require me to look into 4-5 specific chest exercises and another 4-5 to compliment hitting the opposite
muscle group for ‘chest and back’ day. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
<span style="color: purple;">I know the phrase is ‘slowly but surely’, but it was more
like ‘quickly and surely’ and I noticed changes almost straight away. My
strength increased, my body fat went down and with it my confidence, both in
and out of the gym, improved. I started to enjoy my sessions, spending over an
hour working through the sets. I didn’t feel the need to come home and stuff my
face with rubbish. I wanted to refuel my muscles with healthy options and I
wanted to make sure I was getting enough of the right nutrients to do this. I
downloaded MyFitness pal and we’ve been good mates ever since. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Email me: nextstopfit@hotmail.com</span></div>
<div class="MsoNormal">
<span style="color: purple;">Instagram: @nextstopfit4</span></div>
<div class="MsoNormal">
<span style="color: purple;">Twitter: @nextstopfit4</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-27205752696282162702017-02-15T10:49:00.001-08:002017-02-15T10:49:49.060-08:00You can't out exercise a bad diet<div class="MsoNormal" style="text-align: center;">
<u><span style="color: purple;">You Can't Out Exercise a Bad Diet</span></u></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<a href="http://3.bp.blogspot.com/-IENVNAdYdHg/WKSisZ_XiLI/AAAAAAAABC8/e20uJlispGADwkszrJIe4te4rJPFGCI3ACK4B/s1600/2016-1-29f.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://3.bp.blogspot.com/-IENVNAdYdHg/WKSisZ_XiLI/AAAAAAAABC8/e20uJlispGADwkszrJIe4te4rJPFGCI3ACK4B/s200/2016-1-29f.jpg" width="200" /></a></div>
<div class="MsoNormal">
<span style="color: purple;">‘I did three classes today, so that means I can legitimately
eat this piece of cake right?’<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">This is how I used to rationalise my excessive over eating
behaviours. Except that what I failed to recognise, was the abnormally large
bowl of cheesy pasta I had eaten for dinner, the crackers I had snacked on
whilst preparing it and the ice cream I had scoffed down after lunch. So yes… I
could very easily eat that piece of cake. But I couldn’t have the cake,
everything else and the body I ‘deserved’ considering the amount of exercise I
was doing.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">It’s a well-known saying that you can’t out exercise a bad
diet and I was very much demonstrating the definition of this. <span style="mso-spacerun: yes;"> </span>Despite exercising multiple times a day, my
overly excessive calorie consumption meant all my efforts jumping around and
sweating were, in essence, pointless for my weight loss goals. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I said in my last post I made the ultimate decision to sort
out my bad eating habits in June, well I kind of started sowing the seeds a
little bit earlier than that – maybe April time. I figured that if I cut down
on the amount I was eating and made better, more nutritious choices, I would
start to see result in a positive direction. So that’s what I did. I carried on
teaching group exercise classes most days, eating less and I did indeed notice
some small, positive changes in my body composition. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">However, progress was super slow and it was difficult to
keep motivated when I was seeing such little return. Whilst I loved, and felt
safe in the comfort of my studio, group exercise classes weren’t helping me to
achieve my goals at the rate I needed and I was starting to lose the love for
it and it became a chore. Finally, those words so many instructors had spoken
to me, ‘teaching classes is a workout for your participants, it is not your own
training,’ rang true. If I wanted to see my own results, I had to go back to
where I had spent so much time all those years ago. I had to face up to the
gym…<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-33750564052642890402017-02-12T08:53:00.004-08:002017-02-12T10:03:48.383-08:00Life Is Like A Roller Coaster<br />
<div style="text-align: center;">
<u><span style="color: purple;">Life Is Like A Roller Coaster</span></u></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: purple;"><i>‘Life is like a roller coaster. It has its ups and downs,
but it’s your choice to scream and enjoy the ride.’</i><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><i><span style="font-size: x-small;"><br /></span></i></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-OzYjiagjYLE/WKCS1fS7XQI/AAAAAAAABCQ/16O_MMzRiQ4guq0cXHgTfgYsR1kQG61VACK4B/s1600/roller-coasters-intimidator-carowinds-nc-today-150526_5a2f266f1e8e3a60b46e81ecaae8db9b.today-inline-large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="174" src="https://3.bp.blogspot.com/-OzYjiagjYLE/WKCS1fS7XQI/AAAAAAAABCQ/16O_MMzRiQ4guq0cXHgTfgYsR1kQG61VACK4B/s320/roller-coasters-intimidator-carowinds-nc-today-150526_5a2f266f1e8e3a60b46e81ecaae8db9b.today-inline-large.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<o:p><span style="color: purple;"> </span></o:p><span style="color: purple;"> </span></div>
<div class="MsoNormal">
<span style="color: purple;">About four years ago I began my fitness journey, falling in
love with the world of training and nutrition. I spent my days with the most
inspiring people who helped me to become someone I had always wanted to be. Someone
who looked in the mirror, loved themselves and was proud of what they saw. But
the world is forever changing and keeping up with every little craze and
remaining positive with yourself is super hard, especially when everything else
around you is moving so quickly. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">For those of you who used to read my blog, before I say
anything else, I want to say thank you. It made up a time in my life where
things weren’t particularly secure and I found joy and happiness in connecting with
the world through sharing my knowledge and opinions of fitness and nutrition.
But like I say, with the latest crazes changing so quickly and so many people
throwing around their different opinions, it was easy to get lost in my own
thoughts, run out of things I felt comfortable talking about and ultimately,
fall out of love with it all.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I won’t bore you with all the details, but the past year and
a half since I stopped writing has been a rollercoaster of a journey. There
have been ups and there have been downs, but mostly there has been a lack of
stability, which has been reflected in my physical body image, my eating habits
and my mental attitude.<span style="mso-spacerun: yes;"> </span>Let’s just say I
have been back and forth through stages of restricted eating, total and
complete binges and just general, unnecessary moments of self-sabotage. Despite
teaching exercise classes most days, and quite often even twice a day, my unhealthy
eating habits held me back from making any positive physical changes and I felt
constantly rubbish about myself –no matter how much I tried to adjust the camera
angles to see the slightest ab line. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">After a lot of self reflection and perhaps making myself the
sickest I think I have ever felt from food, I finally made the active decision
to sort it out. But this wasn’t just going to be another ‘healthy’ phase that
lasted a month or two. This was going to be a change in mentality. A promise to
myself to treat my body like it deserved to be treated. To get back in the gym
and fall in love with training again. To look in the mirror and be proud of not
just what I saw, but the dedication and action behind it. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;">I made that decision back in June and it was the best
decision I could have made…<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div>
<div style="margin: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15px; line-height: 20px;">Instagram - <a href="http://instagram.com/nextstopfit4" target="_blank">http://instagram.com/nextstopfit4</a></span></div>
</div>
</div>
</div>
<div style="margin: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15px; line-height: 20px;">Twitter- <a href="https://twitter.com/nextstopfit4" target="_blank"> https://twitter.com/nextstopfit4</a></span></div>
</div>
</div>
</div>
</div>
<div style="margin: 0px;">
<div style="margin: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15px; line-height: 20px;"></span></div>
</div>
<div>
<div style="margin: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<div style="margin: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15px; line-height: 20px;">Email- <a href="mailto:nextstopfit@hotmail.com" target="_blank">nextstopfit@hotmail.com</a></span></div>
</div>
</div>
</div>
</div>
</div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-25617000474759465402015-08-03T07:32:00.000-07:002015-08-03T08:01:47.612-07:00Calorie counting- a long term solution<h2 style="text-align: center;">
<span style="color: purple;">
Calorie Counting- A Long term Solution</span></h2>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Everyone is so confused when it comes to health and how to
keep to a diet. The word “keep” should not feature in the same sentence as I
want to lose weight, why? Because you need to ask yourself a very important
question. “Do you see yourself on this diet in a year’s time” if the answer is
“no” then do not bother attempting a “diet”. I will use a lot of quotation
marks in this article because quite simply, a lot of buzz words get thrown
around in the health industry. These include terms like clean eating, gluten
free, cheat meals and so on…<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">What I’m going to tell you now is the truth. Whether you
like it or not THERE IS NO SHORTCUT. Do not search for one and any news
articles that claim this kind of crap are not worth the read. Why you ask,
because the media only publish stuff the public want to read or hear and I
think that’s pretty obvious these days. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">So, let the truth of health begin. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">I will start from the top. Losing weight is very simple and
it’s a case of actually being bothered. If you have the drive to want to
achieve the body that makes you happy then just simply begin to understand why
labels are put on food. Now, calorie counting is a chore I will admit, but any
other “fad” diet is just another easier option to calorie counting. For example
I’ve heard people measuring food out using the palm of their hand for protein,
carbs and fats and then when they hit a plateau they simply take away a few
carbs. This is calorie counting, but you aren’t using numbers. This form of
dieting is not sustainable because you may be taking away too much food at one
given time, which isn’t ideal as calories are the fuel you live on. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">I swear by My Fitness Pal because it displays your diet in
an easy to read format and shows you exactly what is in your food but to be
honest if you decide to restrict yourself and the term “restrict” should also
not appear in your vocabulary because you shouldn’t have to stop eating
anything. You need to learn moderation which is the difference between having
once chocolate bar to having three. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;">Your body gives you an allowance to spend in terms of
calories. That’s it. Nothing else. This is why these stupid diets don’t last
long term. If you know what your calorie intake is you are 50% already there.
Let me make it simple. Let’s say you are given a £5 note every day for lunch.
You cannot spend more than that because you don’t have anymore, unless you
decide to overspend (overeat) which now means you are spending more than you
currently have (calorie limit). If you want to lose weight you can simply spend
£4 (note how it’s not really a drastic change. Some people lower there “spend”
way too much and begin to hit a plateau quicker and then realise they need to
lower spend but are realising they are becoming more hungry and more likely to
binge spend). <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">If everything is gradually decreased you may hit the body
you want and begin wondering “hold on, I’m eating more than when I was dieting
in the past”. It’s about watching the numbers, the same way you watch the time.
You don’t guess when your next meeting is, you keep to a schedule. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;">Let’s put it into practice. I currently weigh 14stone and
have 8% body fat (buy some callipers of amazon for around £15. They are the
best purchase I have made) and my maintenance (spend) calories to keep the
physique I am at is 2,500 with 5 days training. If I want to lose weight ill
begin a 20 week mission (yes, 20 weeks because it’s realistic) to drop some
body fat.<span style="mso-spacerun: yes;"> </span>I will lower my calories to
2,400 and track my diet and macros (protein, carbs and fats) for a week and see
how I get on. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Protein - 4kal/g</span></div>
<div class="MsoNormal">
<span style="color: purple;">Carbs - 4kcal/g</span></div>
<div class="MsoNormal">
<span style="color: purple;">Fat - 9kcal/g</span></div>
<div class="MsoNormal">
<span style="color: purple;">Alcohol - 7kcal/g </span></div>
<span style="color: purple;"><br /></span>
<div class="MsoNormal">
<span style="color: purple;">If you aren’t sure on what the above table means its basic
breakdown that explains what each macronutrient equals to in calories. So for example
if I have eaten a chicken breast that has 40 grams of protein in it then you
simply do the equation 40 x 4 = 160. The 160 is the calories that are in the
chicken breast. I will keep stressing that this is a numbers game because it
means if you have 2,000 calories to eat in the day then you can essentially eat
that chocolate bar you have been eyeing up due to your daily allowance having
room to fit it in. Obviously it’s good to eat the healthy foods as you are
fuelling you body to get the best out of it, but do not restrict yourself
because you will become frustrated that you can’t have the foods you would
like. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple; mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Majority of the industry moans that its 80% diet and 20%
training. WRONG. Its 100% diet and 10% training because training only assists
with the weight loss. (and as we know – we should all give 110% to anything we
do). The diet is what keeps the progression clock ticking. You can apply any
training you like whether that would be weight training (the best option
because you can build a physique that will allow you to branch out into other
types of training) and obviously still incorporate cardio but only HIIT (High
Intensity Interval Training) why again?, because your body will adjust to
standard cardio like 40mins on the running machine or cross trainer pretty
quickly. You you will have to keep upping your time and let’s face it no one
has time for that especially when the return is little. HIIT only lasts
15-20mins and works in intervals which your body cannot adjust itself to
because it’s not a constant state of energy expenditure. It happens in bursts which
will keep pushing your muscles and energy levels to new heights. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Once you get the hang of everything, it all falls into place
and you begin to understand how your body reacts to different types of training
and different foods. Trail an error is key. Oh and one last thing if you begin
to notice nothing is changing in your weight loss, just drop 50 calories which
is equivalent to 10 grams of carbs and 1 gram of fat. That is a big enough
difference to kick start the fat furnace. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
<div class="MsoNormal">
<span style="color: purple;">Don’t become a person who jumps from one diet to another and
moan I tried everything but nothing works. Just simply count your
calories and you will understand were you went wrong. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Drink 3 litres of water A DAY, so in other words a large
Evian bottle twice a day. You will pee a lot but it keeps your digestive system
ticking and takes away the confusion that your body may be hungry when actually
it was thirsty. <o:p></o:p></span><br />
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<span style="color: purple;">Credit and thanks to Ben Malka for this article and insight into how we can actually sustain our weight loss plans</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-56175476919176262182015-06-15T02:59:00.001-07:002015-06-15T03:03:36.225-07:00Project Goal Body - ONELIVE Challenge<br />
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<span style="color: purple;">Project Goal Body - ONELIVE Challenge</span></h2>
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<a href="http://3.bp.blogspot.com/-JEKMR1jOETI/VX6dVxtB4BI/AAAAAAAAA-4/MO3bP_fvG2E/s1600/image5.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><span style="color: purple;"><img border="0" height="200" src="http://3.bp.blogspot.com/-JEKMR1jOETI/VX6dVxtB4BI/AAAAAAAAA-4/MO3bP_fvG2E/s200/image5.JPG" width="200" /></span></a><span style="color: purple;">Over the Easter break from university, I undertook an internship, working in the marketing department at Les Mills UK. As a company, they were in the process of counting down to their big ONELIVE tour event in London and so the office had decided to run a 'Get Fit for ONELIVE Challenge' for anyone who wanted to get involved. </span></div>
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<span style="color: purple;">The plan was to complete 3 strength based workouts a week, eat 5 small-medium balanced meals a day and keep refined sugar to a minimum, with one cheat day in the middle of the 6 week programme. Although I knew I was going back to university for the duration of the challenge, with summer coming up, I thought it provided a great opportunity to get myself in tip top shape. With <a href="http://nextstopfit.blogspot.co.uk/2015/03/goal-setting-for-our-goal-body.html" target="_blank">goal setting</a> an extremely important part of any programme (see previous post), I was pretty keen for the challenge. I promised myself to go back to university with the aim of following their guidelines. </span></div>
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<a href="http://4.bp.blogspot.com/-EtFOn3mINd4/VX6dVfhZmlI/AAAAAAAAA-0/Q7YkoLNoEfY/s1600/image3.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: purple;"><img border="0" height="200" src="http://4.bp.blogspot.com/-EtFOn3mINd4/VX6dVfhZmlI/AAAAAAAAA-0/Q7YkoLNoEfY/s200/image3.JPG" width="200" /></span></a><a href="http://3.bp.blogspot.com/-0C1HtHjrqSU/VX6dVrALwBI/AAAAAAAAA-s/7u3mLGK8Tes/s1600/image4.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="197" src="http://3.bp.blogspot.com/-0C1HtHjrqSU/VX6dVrALwBI/AAAAAAAAA-s/7u3mLGK8Tes/s200/image4.PNG" width="200" /></span></a><span style="color: purple;">For the past few years now, I have had a less than healthy relationship with food. I would eat super strictly during the week, limit my carb intake and make sure I was exercising at least 5 times a week. My cheat meal on a Saturday would easily turn into a cheat day and occasionally into a cheat weekend. I would binge until I felt sick and make up, if not exceed, my calorie deficit that I had built up throughout the week. I would keep this up for 3-4 weeks, until I just couldn't take it anymore and I'd end up not caring and eating whatever for a good 2 weeks until I worked up the motivation to try and be strict again. And I wonder why I had never been able to get back to my goal body from a few summers ago...</span></div>
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<a href="http://4.bp.blogspot.com/-QlGTih-mHYs/VX6dT_dbzXI/AAAAAAAAA-Y/cMdM2OfKvY4/s1600/image2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="200" src="http://4.bp.blogspot.com/-QlGTih-mHYs/VX6dT_dbzXI/AAAAAAAAA-Y/cMdM2OfKvY4/s200/image2.JPG" width="200" /></span></a><a href="http://3.bp.blogspot.com/-irSLJoUoRpE/VX6dUfL4w0I/AAAAAAAAA-c/gDtzUDlyXno/s1600/image1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: purple;"><img border="0" height="200" src="http://3.bp.blogspot.com/-irSLJoUoRpE/VX6dUfL4w0I/AAAAAAAAA-c/gDtzUDlyXno/s200/image1.JPG" width="160" /></span></a><br />
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<span style="color: purple;">However, I'm not sure what was different this time, but something definitely was. Following the plan, I could start to feel myself worrying much less about food, and exercise in particular. I ended up dropping my quantity of training down to Tuesday, Thursday, Sunday - the days I taught classes, meaning I had more energy to work very hard on those days. I stopped thinking about which meals I was allowed to eat a carb source with and included them in every one of my 4-5 meals a day. I forgot about a 'cheat day' and treated myself to a homemade indulgent snack a day - including pancakes, brownies, muffins, cookies, chocolate mousses. I made sure that none of these contained any refined sugar, so they were a perfect treat both mentally and physically. I experimented with main courses too, trying out new carb sources and ideas for fun dishes rather than the usual plain chicken and vegetables for dinner. In the 6 week programme, I had one evening that I will call a real 'cheat', but unlike normal, I didn't crazily overindulge nor did I feel guilty for it as I really enjoyed my night out. </span></div>
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<a href="http://4.bp.blogspot.com/-ZQeYWA55ZR0/VX6dURObOdI/AAAAAAAAA-g/lrw82IqodCw/s1600/ONE%2BLIVE.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: purple;"><img border="0" height="200" src="http://4.bp.blogspot.com/-ZQeYWA55ZR0/VX6dURObOdI/AAAAAAAAA-g/lrw82IqodCw/s200/ONE%2BLIVE.jpg" width="200" /></span></a><span style="color: purple;"><br /></span></div>
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<span style="color: purple;">ONE LIVE took place a couple of days ago now and it was a real success! Sadly, that does mean that in theory, the 'challenge' is also officially over. However, for me, it was more than just a 6 week stint, as it has really helped to stabilise my relationship with food and exercise. I feel much more comfortable with my diet and I definitely don't feel the need to starve myself of treats throughout the week leading up to an almighty binge anymore. They say you can't out exercise a bad diet and it's so true. Since sorting out my eating patterns, I have been able to limit my training to three times a week and still see my body change in a positive way. </span></div>
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<a href="http://2.bp.blogspot.com/-KkXqntmpFjQ/VX6ePXZhHNI/AAAAAAAAA_Q/VQtopE8FSck/s1600/image1%2B2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple;"><img border="0" height="320" src="http://2.bp.blogspot.com/-KkXqntmpFjQ/VX6ePXZhHNI/AAAAAAAAA_Q/VQtopE8FSck/s320/image1%2B2.JPG" width="320" /></span></a></div>
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<span style="color: purple;">For the first time in a good two years, I feel genuinely happy with my figure. What's more, I'm so proud of myself for the changes I have made to my lifestyle - eating carbs with every meal, not going on a wild weekend binge etc. With summer quickly approaching and a good few holidays to look forward to, I am so excited for the next few months. I'm looking forward to continuing this healthy lifestyle, trying out new clean treats, without the fear of going crazy and eating all of them in one sitting. I am looking forward to allowing myself a few days off the gym if I want to do something else and not feeling bad for it. But mostly, I am looking forward to just enjoying food again and not over analysing everything I eat. </span></div>
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<span style="color: purple;">I want to thank the Les Mills UK office team for organising the amazing ONELIVE event and the challenge which in turn has given me the push I needed to get back to where I was a few years ago - both mentally and physically. After a great 6 weeks, I couldn't be happier with the results and am looking forward to keeping it up! </span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-50234533860930111532015-05-06T03:17:00.001-07:002015-05-06T03:17:44.079-07:00Nice-Cream<br />
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<span style="color: purple;">Nice-Cream</span></h2>
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<span style="color: purple;">Since I was a young child, I have always loved Ice-cream. Any flavour, any weather, I'm game!</span></div>
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<span style="color: purple;">After the trauma that was my C3 maths A level, I ate a whole tub of ice-cream. As a 2 year old, </span><span style="color: purple;">I used to force my parents to buy me ice-cream at the park in the middle of winter. When on holiday, I formally re-named 4pm as 'ice-cream o'clock'. </span></div>
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<span style="color: purple;">You can quite clearly see, ice-cream is one of favourite treats. Unfortunately, that's all it remains nowadays- a treat. </span></div>
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<a href="http://3.bp.blogspot.com/-ZAg-urlqYnM/VUnqAlbdwnI/AAAAAAAAA98/YXhzRoaH2Lc/s1600/Screen%2BShot%2B2015-05-06%2Bat%2B11.16.14.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-ZAg-urlqYnM/VUnqAlbdwnI/AAAAAAAAA98/YXhzRoaH2Lc/s1600/Screen%2BShot%2B2015-05-06%2Bat%2B11.16.14.png" height="200" width="188" /></a><span style="color: purple;"><br /></span></div>
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<span style="color: purple;">However, I have discovered a new, healthy version of ice-cream and it is called 'Nicecream'. It's core ingredient is bananas and other than that, the flavour choice falls down to you. </span></div>
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<span style="color: purple;">Making Nice-cream couldn't be more simple. It is made my freezing bananas and then simply whizzing them up in a blender. You can choose to add other ingredients for variety in flavour. Options I have tried so far include, cocoa powder, peanut butter, berries and they were all great! </span></div>
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<span style="color: purple;">The possibilities for nice-cream are endless. It is genuinely like eating real ice-cream, but without the high fat and refined sugar. You can feel good about yourself, indulging on what appears to be a delicious, creamy dessert, but is quite simply a banana... </span></div>
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<span style="color: purple;">So, with summer on it's way (fingers crossed), give Nice-cream a go and feel good about treating yourself :) </span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-82739382994383418892015-04-20T09:09:00.000-07:002015-04-20T09:10:33.223-07:00Easy Energy Balls<h2 style="text-align: center;">
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<span style="color: purple; font-family: inherit;">Easy Energy Balls</span></h2>
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<span style="color: purple; font-family: inherit;">If you are looking for a quick snack, then energy bars can
be a great option. However, the bars that you buy in the shops tend to be laden
with additives, refined sugar and general rubbish. If you want to be healthy
and know exactly what it is you are eating, then the best thing to do is make
your own.<o:p></o:p></span></div>
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<span style="color: purple; font-family: inherit;">It’s so easy to make your own energy balls and takes no time
at all. Raid your cupboard of all natural, nutty and fruity ingredients and
simply blend them all together and roll into ball shapes. Dip in chocolate or
any topping you desire and store in the fridge. You can try out any combination
of ingredients that sounds tasty. <o:p></o:p></span></div>
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<span style="color: purple; font-family: inherit;"><br /></span></div>
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<a href="http://3.bp.blogspot.com/-mDXqU8eXM8E/VTUkYUIwwxI/AAAAAAAAA9g/yR-fexMSc6M/s1600/image.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-mDXqU8eXM8E/VTUkYUIwwxI/AAAAAAAAA9g/yR-fexMSc6M/s1600/image.jpeg" height="200" width="200" /></a><span style="color: purple; font-family: inherit;"><br /></span></div>
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<span style="color: purple; font-family: inherit;">Here are some I made the other day. I literally opened my
cupboard, pulled out a variety of bags including; ground almonds, flaked
almonds, shredded coconut, cashew nuts and dates. Blended them all together
with a little Sweet freedom and rolled them into balls. I then melted some
coconut oil with cacao powder and dipped in the energy balls, covering the
tops. <o:p></o:p></span><br />
<span style="color: purple; font-family: inherit;"><br /></span></div>
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<span style="color: purple; font-family: inherit;">They don’t look like anything special you would serve at a
dinner party, but they really do taste great and give you a quick boost! Perfect
as a pre-workout snack. <o:p></o:p></span></div>
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<span style="color: purple; font-family: inherit;"><br /></span></div>
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<span style="color: purple; font-family: inherit;"><br /></span></div>
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<span style="color: purple; font-family: inherit;">(In fact, Mr Dave Kyle, Les Mills UK head trainer, just had
2 of mine before his workout – I’m basically famous!)</span></div>
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<o:p></o:p></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-65916039397318323412015-04-14T03:40:00.001-07:002015-04-14T03:40:56.750-07:00Calories - the Simple Truth<div class="MsoNormal">
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<h2 style="text-align: center;">
<span style="color: purple; font-family: inherit;">Calories - The Simple Truth</span></h2>
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<span style="color: purple; font-family: inherit;"><br /></span></div>
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<span style="color: purple; font-family: inherit;">A month or so ago, I attended a nutrition lecture by Martin
MacDonald at my university. He is the founder of Mac Nutrition and has worked
with a range of celebs including Vicky Pattison, Zoe Smith and Jenifer Ellison.
He asked us as an audience to suggest topics for him to discuss, some of which
were of great interest to me and others less so. <o:p></o:p></span></div>
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<span style="color: purple; font-family: inherit;">Overall, I thought that the talk was really informative,
although occasionally topics were touched upon, sparked my curiosity and
unfortunately no further detail was given. However, one specific idea has stayed with me
over the past month and I thought I would share it with you.<o:p></o:p></span></div>
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<span style="color: purple;"><span style="font-family: inherit;">Along with the rest of the population, I am aware that there are
good, healthy foods and bad, not so healthy foods. I am sure that I am not
alone in telling myself that as long as I’m eating the good stuff, and limiting
the bad stuff, I will keep at a healthy weight. Whilst to an extent this is
true, there is another dimension to this idea. What Martin was touching on was
that at the end of the day, calories are calories, and it </span>doesn't<span style="font-family: inherit;"> matter where
they come from, if you eat more than you burn, you will gain weight. <o:p></o:p></span></span></div>
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<span style="color: purple;">I've<span style="font-family: inherit;"> thought about this idea for a while now and I can’t quite
get my head around it. <o:p></o:p></span></span></div>
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<span style="color: purple;"><span style="font-family: inherit;">Hypothetically, let’s say that I eat 1875 calories a day,
comprised of exactly the same </span>macro nutrients<span style="font-family: inherit;"> day in day out. In order to
maintain my weight, I need to eat 2000 calories and so I decide to add in a
snack. Let’s take two scenarios. For one month, I eat half a Mars Bar every day
– 125 calories worth of saturated fat and refined sugar. For another month, I
snack on a wholegrain slice of toast with a generous helping of pure peanut
butter – 250 calories perhaps. At the end of each month, what would be the
outcome with regards to my weight?<o:p></o:p></span></span></div>
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<a href="http://upload.wikimedia.org/wikipedia/commons/6/6a/Peanut-Butter-Jelly-Sandwich.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="114" src="http://upload.wikimedia.org/wikipedia/commons/6/6a/Peanut-Butter-Jelly-Sandwich.png" width="200" /></a><span style="color: purple; font-family: inherit;"> </span></div>
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<a href="http://upload.wikimedia.org/wikipedia/commons/5/57/Snickers-broken.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" src="http://upload.wikimedia.org/wikipedia/commons/5/57/Snickers-broken.JPG" width="200" /></a> <span style="font-size: x-large;"> <span style="color: purple;">v</span></span></div>
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<span style="color: purple;"><span style="font-family: inherit;">Logic tells us that the peanut butter sandwich is a much
healthier option and so the month where I eat a Mars Bar a day should be the
one where I gain weight. This is exactly what I would assume as well. However,
by Martin’s theory, by choosing the Mars Bar, I am staying within my calorie
limit. Opting for the peanut butter sandwich on the other hand, takes me over
by 125 calories a day. Calories are calories, and if we eat a in a surplus then
it </span>doesn't<span style="font-family: inherit;"> matter where they come from, we will gain weight. <o:p></o:p></span></span></div>
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<span style="color: purple;"><span style="font-family: inherit;">In all honesty I don’t know the answer to this scenario. The
powers of logic tell me that a Mars Bar a day can’t be a healthy way to live,
but if you can eat one and keep within your calorie limit, then in theory it </span>shouldn't<span style="font-family: inherit;"> cause a problem with regards to weight gain. <o:p></o:p></span></span></div>
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<span style="color: purple;"><span style="font-family: inherit;">I think what I took away from this lecture was that as much as
you do need to focus on sugar content and fat content for health, if you are looking
for a specific weight goal (whether it be losing, maintaining or gaining), it </span>doesn't<span style="font-family: inherit;"> massively matter which </span>macro nutrient<span style="font-family: inherit;"> you get the calories from. If you want to lose weight, you have to eat in a calorie deficit. If you want to maintain
weight, then you cannot eat too much or too little. If you want to gain weight,
you have to eat in a calorie surplus. <o:p></o:p></span></span></div>
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<span style="color: purple;"><span style="font-family: inherit;">Despite understanding this theory in principle, I can’t get my
head around being allowed to eat a Mars Bar every day, assuming I don’t eat
over my calories from other foods. However, it has made me much more aware
about the portion sizes I am eating. I used to scoff down a huge salad of chicken
breasts covered in peanut sauce with nuts and seeds and a variety of fruits and
vegetable toppings. I’d think that because it was just a salad full of chicken
and healthy fats, it was fine. I </span>couldn't<span style="font-family: inherit;"> understand why I </span>wasn't<span style="font-family: inherit;"> losing
weight. The answer must have been calories. Although it was all good for me on
the inside, as I was eating more calories than I should, I </span>couldn't<span style="font-family: inherit;"> shift the
weight. <o:p></o:p></span></span></div>
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<span style="color: purple; font-family: inherit;"><br /></span></div>
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<span style="color: purple;">Since the lecture I have
definitely started to think more carefully about how much peanut butter I put
on my toast (and other general portion size things of course). No matter how
many ‘healthy fats’ I tell myself PB contains, if I eat too much of it, it
can’t be good for me weight-loss<o:p></o:p></span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-71544387606443662452015-03-11T03:32:00.001-07:002015-03-11T03:32:37.745-07:00Goal setting for our goal body<br />
<h2 style="text-align: center;">
<span style="font-size: x-large;">Goal Setting for Our Goal Body</span></h2>
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<span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px;"><i>'The trouble with not having a goal, is that you can spend your life running up and down the field and never score.' (Bill Copeland).</i></span></div>
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;">I recently came across this quotation and it got me thinking. How often have we wanted something, attempted to go after it and not quite made it? What percentage of those times had we actually set clear short term goals in our minds, planning how we were going to get there? More often than not, the 'burning desire' to achieve something was most likely a vague want that we would have been moderately pleased to reach. </span><br />
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;">Goals are what drive us. They keep us focussed on an ultimate aim and bring meaning and purpose into our lives. Without them, we are merely bobbing along, doing odd jobs, not working towards anything in particular. Of course this relates to all aspects of life, but I wanted to discuss it in terms of health and fitness. </span><br />
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;">For some people, being fit, toned, healthy etc is a goal in itself and they are more than happy to keep this in their head and work towards it, both in the gym and in the kitchen. They are what is called 'intrinsically focussed' - working towards something for themselves, internally. Unfortunately for the majority of us, internal rewards aren't strong enough and we need something more tangible to drive us. </span><br />
<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span style="font-family: Lato, Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 32px;">This past week I have eaten extremely cleanly, consuming balanced meals of 350-400 calories every 3-4 hours. After a few previous weeks of messy eating, I am feeling a lot better and happier in myself and my body. But how long is this going to last? I know I am prone to binging and undulating between periods of clean and unclean eating. Why will it be any different this time? I started to think about this in more detail and honestly I don't think it will be any different. I will get bored of such structured, balanced meals after another week or so and head straight for the sugary cereal, chocolate bars, biscuits etc. </span></span><span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif; line-height: 32px;">This will last 4-7 days and then I will promise to eat well again until I get bored of it. The cycle continues. 2 steps forwards, 3 steps back. </span><br />
<span style="background-color: white;"><span style="font-family: Lato, Arial, Helvetica, sans-serif;"><span style="line-height: 32px;"><br /></span></span></span>
<span style="background-color: white;"><span style="font-family: Lato, Arial, Helvetica, sans-serif;"><span style="line-height: 32px;">The problem is, I have little intrinsic focus and need something external to give me motivation. </span></span></span><span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif; line-height: 32px;">A reason to eat cleanly and work hard in the gym for an extended period of time. Something like a beach body for a holiday, a party to look good for or a new dress to fit into. Unfortunately I don't have any of these coming up and summer seems just that little bit too far away. I am currently struggling to think of something to keep me going and as much as I wish, simply being confident in my body isn't a strong enough desire to keep me working hard long term. I also enjoy eating big portions a little too much.</span><br />
<span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif; line-height: 32px;"><br /></span>
<span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif; line-height: 32px;">What I am trying to get at, is that a lot of us can't cope with long term, internal goals. As superficial as it sounds, giving up is all too easy and without something in the near future to aim for, the thought of working hard long term is just too difficult. </span><br />
<span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif; line-height: 32px;"><br /></span>
<span style="background-color: white;"><span style="font-family: Lato, Arial, Helvetica, sans-serif;"><span style="line-height: 32px;">If this is sounding all too familiar, don't start fretting yet. Just because we don't have strong enough long term motivation to keep going, doesn't mean we can't eventually get to where we want to be. The key is to work one step at a time focussing on the short term battles.</span></span></span><br />
<span style="background-color: white;"><span style="font-family: Lato, Arial, Helvetica, sans-serif;"><span style="line-height: 32px;"><br /></span></span></span>
<span style="background-color: white; font-family: Lato, Arial, Helvetica, sans-serif;"><span style="line-height: 32px;">I am currently trying to be positive and think of an event in the next month to work towards because I do want to be fit, healthy and happy in my body - I'm just not strong enough to effectively set my sights that far away. I urge you to do the same. Pick a day in the near future where you want to feel amazing in your body and be the envy of everyone in the room. Work for that day and once it's over, set another. Don't keep running up and down the field and never scoring. </span></span><br />
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<span style="background-color: white; border: 0px; font-family: Lato, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 32px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8295462783050640136.post-37542940040905383882015-02-25T02:57:00.001-08:002015-02-25T14:34:02.864-08:00National Eating Disorder Week<h2 style="text-align: center;">
</h2>
<h2 style="text-align: center;">
National Eating Disorder Awareness Week</h2>
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I'm not sure how many of you know, but this week is National Eating Disorder Awareness week, where the aim is to spread knowledge of eating disorders and raise money to help combat them.<br />
<a href="http://3.bp.blogspot.com/-ddM1M07BCu8/VO2qiAhMFfI/AAAAAAAAA84/OQigPmOEvyA/s1600/Screen%2BShot%2B2015-02-25%2Bat%2B10.54.14.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-ddM1M07BCu8/VO2qiAhMFfI/AAAAAAAAA84/OQigPmOEvyA/s1600/Screen%2BShot%2B2015-02-25%2Bat%2B10.54.14.png" height="161" width="320" /></a><br />
Eating disorders are something that have always interested me. Although I do not specifically have one, for a while now I have thought about food in a very precise, detailed manner. I study food labels, choose meals based on nutritional content and calories and keep tabs on my body image. I think about what I am going to have for my next meal, go through periods where I monitor exactly what I am eating and go on rampant binges where I consume everything in sight now and again. I am fully aware that I show traits of someone with an ED, but I have never allowed it to become an unhealthy obsession that gets out of control. Unfortunately, this is not the case for everyone as people all over the world are suffering from a variety of eating disorders, leading to very extreme health issues.<br />
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In my opinion, the media plays a huge part in the onset of an eating disorder. We as a society are being constantly bombarded with messages about losing weight. We spend our time scrolling through pictures of beautiful models posed for online shopping catalogues looking amazing in their size 6 outfits. There is always a story about the latest celeb to loose half their body weight in magazines and Twitter and Instagram are full of the best exercises to drop belly fat. How on earth is anyone supposed to be focussed on anything other than losing weight?<br />
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Our society isn't particularly helpful when it comes to overcoming an ED either - mainly for the same reasons. When you can't help but overanalyse the food you are putting in your body anyway and everyone around you is talking about eating 'low carb', calorie restricting and wanting to lose weight for summer, it is twice as hard to do exactly the opposite, even if it is what's best for you. You can't just snap your fingers and suddenly that voice in your head telling you to restrict goes away. It is a constant battle to overcome your own thoughts, let alone go against everything that is being said in the media about losing weight. Since when was 'gaining weight' something to be happy with?<br />
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During this week I think it is really important to spread awareness of EDs. Knowing how to spot the onset of them, how to go about starting a recovery process and also just realising that you are not alone and there are people to speak to who can help. More people than you know have struggled with eating problems and can really relate and want to help. Eating disorders go far beyond just anorexia and bulimia and the more we know about them, the more we can start to advertise the importance of weight gain, eating healthy carbs and sticking to your calorie guidelines. Recently we have made a huge step, believing strong is the new skinny- therefore promoting gym work, eating protein and sticking to macros. We need to keep this up and hopefully we can make life easier for ED recovery and limit the number of people suffering.<br />
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I am donating to B-eat to help people along their journey and spread awareness of eating disorders. I would love if you could join me:<br />
<br />
<strong style="border: 0px; font-family: FrutigerLTW01-45Light, Arial, sans-serif, Arial, sans-serif; font-size: 15px; line-height: 19.999950408935547px; margin: 0px; padding: 0px; vertical-align: baseline;">Give them a call on 01603 753308 or visit their website <a href="https://www.b-eat.co.uk/support-us/donations">https://www.b-eat.co.uk/support-us/donations</a></strong><br />
<strong style="border: 0px; font-family: FrutigerLTW01-45Light, Arial, sans-serif, Arial, sans-serif; font-size: 15px; line-height: 19.999950408935547px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong>
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<br />Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-8295462783050640136.post-53309495778407027162015-02-10T03:28:00.000-08:002015-02-11T02:58:35.850-08:00Fat & Sugar - Coming to our senses<br>
<h2 style="text-align: center;">
Fat & Sugar- Coming to Our Senses</h2>
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For as long as I can remember, fat has been thought of as the nutrient demon among us. People regularly check food labels to see fat and saturated fat contents and will always opt for 'low fat' options over regular varieties. </div>
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This phenomena has been prevalent since the 1980s, when the government convinced the population that high fat diets were to blame for Heart Disease. We were told to reduce our fat intake to 30% and increase our carbohydrate intake to make up for the loss of daily calories, single handily destroying the UK dairy industry. </div>
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If you have read my previous articles - detailing the <a href="http://nextstopfit.blogspot.co.uk/2014/09/dont-be-scared-of-fat.html" target="_blank">importance of dietary fats</a> and the d<a href="http://nextstopfit.blogspot.co.uk/2014/09/sugar-real-enemy.html" target="_blank">angers of sugar</a> carbohydrates- you'll know my opinions on this worldly accepted concept. I will go out of my way to add healthy fats into my diet, consuming nuts, avocados, olive oils etc. When I look at food labels, my eyes will be drawn to sugar levels before anything else and I will rarely look at fat content. It astounds me that people can still be under the illusion that a low fat, high carb diet is the way to go and this is a message I am constantly trying to spread - even if I'm fighting a long hard battle. </div>
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<a href="http://4.bp.blogspot.com/-xUyj3hPXCSE/VNnqnO_oYrI/AAAAAAAAA8Q/efBrNAgspok/s1600/Butter_with_a_butter_knife.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-xUyj3hPXCSE/VNnqnO_oYrI/AAAAAAAAA8Q/efBrNAgspok/s1600/Butter_with_a_butter_knife.jpg" height="212" width="320"></a></div>
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However, is today the day where that fight becomes a whole lot easier? </div>
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The media have finally released information scrutinising the dietary guideline advice that was given out back in 1983. They say that the advice to decrease fat content to 30% was off the back of no data whatsoever. There was in fact no evidence to suggest that a high fat diet leads to an increase in cholesterol, heart disease or heart related deaths. They have even taken it as far as saying the advice to increase carbohydrate consumption in place of fat, could in part have led to the obesity epidemic that we are in now. People became too obsessed with limiting fat levels - which as we are starting to understand, do not make you fat - and weren't concerned enough with the amount of sugar they were consuming - which as we now know, have lots of fat storing properties. </div><div><br></div><div>Of course this doesn't mean you have free rain to consume high quantities of saturated fat without any health worries. What it does mean however is that you need to be more wary of other macronutients and not compromise on sugar content for slightly less fat. </div>
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I am extremely glad that this information has come out today. Although there are a large number of us who understand the truth about sugar and fat, the media has been too powerful for the message to really sink in worldwide. Hopefully, if we can get the media to push this new message, it shouldn't be too long until we can begin to change people's deep rooted beliefs. </div>
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Full details of the recall on these advice guidelines can be read <a href="http://www.dailymail.co.uk/health/article-2946617/Butter-ISN-T-bad-Major-study-says-80s-advice-dairy-fats-flawed.html" target="_blank">here</a></div>
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