17 Aug

Why You Need To Be Deadlifting

 

 

 

Along with Squats , Deadlifts are one of the most affective exercises you can do in the gym. You just have to be mindful when doing them as it is easy to get wrapped up with what you lift & potentially injure yourself.

If you are not doing them. Here are some of the main reasons as to why you should be.

More Muscles Worked

The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle group. The Deadlift works your lower and upper body, including all of your back muscles.

Increases Hormones

By doing at least 8 to 10 repetitions of Deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body. Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss.

Improved Grip Strength

Deadlifts are renowned for their ability to build massive amounts of grip strength, & for a good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.

Increased Cardio

Believe it or not, doing 10 repetitions of Deadlifts will increase your cardiovascular ability. You might want to make sure you have somewhere to sit down when you’re done.

Better Posture

Deadlifting increases your core strength and adds to core stability. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.

 

17 Aug

Add Some Peanut Butter For Better Health

 

 

Protein

A tablespoon serving of peanut butter contains 7 grams of protein. Your body uses the amino acids found in protein to build and repair muscle tissue. In addition to building metabolism-boosting muscles, protein-rich foods like peanut butter keep you feeling fuller for longer. The protein in peanuts, like other plant proteins, contains an incomplete set of amino acids.

Healthy Fats

The poly- and monounsaturated fats in the spread lower your risk of developing heart disease by reducing the amount of harmful cholesterol in your bloodstream, & also prevent type 2 diabetes. Each 2-tablespoon serving contains 16 grams of total fat, including 7.4 grams of monounsaturated fat and 4.5 grams of polyunsaturated fat.

Potassium

Excess sodium in your diet puts stress on your cardiovascular system, but potassium can counter the negative effects of sodium. It also helps your nerves function properly and aids in heart function. Peanut butter brands with added salt contain two times more potassium than sodium.

Fibre

A 2-tablespoon serving of peanut butter contains about 2 grams of dietary fiber. While not the most fiber-rich of foods, peanut butter can help supplement your fiber intake from other foods. Fiber helps regulate your digestive system by promoting healthy bowel movements, and, like protein, fiber keeps your hunger at bay between meals. The fiber in peanut butter also fights heart disease, type 2 diabetes and obesity.

Just make sure you buy a good quality peanut butter. I personally love whole earth crunchy peanut butter & / or advise you buy another organic brand as many cheaper brands remove a lot of the goodness & add a lot of sugar.

17 Aug

Green Tea Benefits

 

 

 

Aside from water, coffee and tea are likely the two most commonly consumed beverages in the world, & both have deep traditions in many countries. The United States was arguably more of a coffee drinking nation for most of the 20th century, but there are now many other tasty options that are largely mainstream, including green tea. The main benefits of switching from coffee to green tea are related to caffeine content, acidity and antioxidants.

Less Caffeine

One of the main reasons why people are so habitual with their coffee and tea drinking is the addictive properties of caffeine. Caffeine doesn’t actually increase energy levels — although adding sugar or milk to beverages can but it does increase brain activity by triggering more neurons to fire. The result is higher cognition and a greater degree of alertness. The downside is that caffeine is addictive and can lead to headaches, restlessness, anxiety and insomnia. Many studies say 500 milligrams per day is typically considered the maximum amount that adults should consume. Caffeine in coffee varies widely, but a typical cup can contain up to 200 milligrams. In contrast, the same amount of green tea usually contains less than 40 milligrams of caffeine. Green tea also contains L-theanine, an amino acid that seems to reduce some of the negative effects of caffeine.

Less Acidity

While the caffeine in coffee can make you feel jittery, its relatively high acidity can lead to stomach upset and abdominal pain. Coffee contains a variety of acidic and bitter compounds, such as chlorogenic acids, aliphatic acids and tannins. The pH level of coffee hovers around 5 — lower pH values are more acidic, whereas green tea typically has a pH level greater than 7, which means it is alkaline. Aside from its acidity, there are other compounds in coffee that can cause gastrointestinal irritation and loose bowels. While not everyone reacts positively to green tea, alkaline beverages are usually easier on the stomach compared to acidic ones such as coffee.

More Antioxidants

Both coffee beans and tea leaves contain beneficial antioxidants, but most varieties of green tea contain more antioxidants than ground coffee contains. Antioxidants are especially important for cardiovascular health because they destroy harmful free radicals and protect tissues, including blood vessels. The most potent antioxidant in green tea is called EGCG, which is a type of polyphenol that may also protect against certain types of cancer.

Other Benefits

There are many other benefits related to giving up coffee for green tea, including fresher breath, increased metabolic rate, enhanced fat burning, boosted immunity, improved memory, better blood flow to the brain, reduced risk of numerous diseases and less pain from inflammatory conditions such as arthritis.

09 Aug

Low Calorie Turkey Burger

 

This turkey burger delivers a pleasing combination of fresh flavours & is a lower calorie option than a standard burger & its very quick to prepare.

Ingredients:

500g Lean turkey mince

1 Tomato sliced

2 tbsp Salsa

1 tbsp Garlic , minced

1 tbsp Olive oil

8 Slices of cucumber

4 Gluten free buns ( you may use what ever bun you wish)

Prepeartion: 

Combine ground turkey, tomato, salsa & garlic.

Once ingredients are well combined, form into patties.

Heat olive oil in a frying pan on a  medium heat.

Cook patties for 4-5 minutes per side or until done.

Remove from pan & lay on top of bun. Layer with cucumber.You may wish to add condiments & buns are optional.

Per serving with bun:

Calories:  388

Carbs : 36g

Fat : 8g

Protein: 39g

 

 

06 Jul

The King Of Exercises

 

Squats. Probably the hardest exercise of them all BUT one of the most rewarding , especially if done correctly.

I generally always give this exercise to clients or recommend it to people that ask.

Here are some of the main reasons to squat:

 

 

06 Jul

My Number One Sport Supplement

 

I am always asked by clients ” Do I need to take any supplements? , or can you recommend any supplements” .

I am not a massive advocate of taking tons if any sports supplements as I am a firm believer that you should try to get all of your requirements from food but if you are training hard  / frequent enough, their is one that I would suggest you take, amino acids or some times better know as BCAA ( branch chain amino acids ).

You have probably heard of them but in case you are unsure as to what they are. Here is a break down.

Amino acids are the building blocks that make up protein. Your body puts them together like pieces of Legos to create muscle. While your body can make some from scratch (called non-essential amino acids), you have to obtain others (essential amino acids), from food or supplements. These essential amino acids—especially a certain kind called branched-chain amino acids (BCAAs)—are the limiting factor in your body’s ability to build muscle.

Whether you’re trying to shed pounds or beat your PR, increasing your muscle mass is essential, since it’s key to both weight loss and performance. Also, muscle is built very, very slowly. While fat loss can be easily accelerated, muscle building cannot.

Benefits of BCAAs
There are three types of BCAAs: leucine, isoleucine, and valine. They are called branched-chain amino acids because their chemical makeup has a unique branched structure (like a tree branch). This gives them some interesting abilities that no other amino acids have.

First, they help prevent muscle breakdown. BCAAs help increase the rate in which your body can build proteins so you aren’t breaking down muscle faster than you can rebuild. Leucine is the key BCAA in this process.

Secondly, they provide fuel for exercise. During an intense workout, the unique structure of BCAAs allows them to act as fuel for your muscles. And finally, they may help you slim down: Several studies show a relationship between BCAA intake and leanness, and high intakes of BCAAs are generally associated with a leaner body.

 

They can be found in foods such as fish, eggs, lean beef, chicken, and turkey all contain ample amounts of these key amino acids. You can also increase your in take by using a protein powder or a specific BCAA drink.

04 Jul

Eat Your Protein For Better Health

 

 

Protein is probably the most under eaten macronutrient within the western world, probably the main reason being is that it can be expensive.

We live in a world where people are generally less & less active yet continue to consume high volumes of carbohydrates ( energy ) .Which results in a gain in body weight / body fat.

If you are going to start working out or exercising , I can not emphasis enough how important it is to increase your daily protein intake not just  health purposes but also for recovery & reducing body fat.

These are my main pointers as to why you should be consuming more of it.

Can Boost Metabolism and Increase Fat Burning

Eating food can boost your metabolism for a short while. However, not all foods are the same in this regard. In fact, protein has a much  higher thermic effect (20-35%) than fat or carbs (5-15%) .

A high protein intake has been shown to significantly boost metabolism and increase the amount of calories you burn. This can amount to 80 to 100 more calories  burned each day as an average.

Can Reduce Cravings and Desire for Late-Night Snacking

Unfortunately, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from showing up in the first place.One of the best ways to do that is to increase your protein intake.

Eating more protein has been shown to reduce cravings and desire for late-night snacking. Just eating a high-protein breakfast may have a powerful effect.

Can Help You Lose Weight and Keep it Off in The Long-Term

When it comes to losing weight, protein is the king of nutrients. A high protein diet boosts metabolism and leads to automatic reduction in calorie intake and cravings.

In a 12-month study of 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group eating the same  number of calories.

 Can Help You Keep Fit as You Get Older

This is referred to as age-related sarcopenia , & is one of the main causes of frailty, bone fractures and reduced quality of life in old age.Eating more protein is one of the best ways to prevent age-related sarcopenia .

Staying physically active is also crucial, and lifting weights or doing some sort of resistance exercise can work wonders.

Protein for Healthy Skin

Protein contains amino acids called L-lysine and L-proline, which are very important in the creation of collagen in your body. Collagen gives structure to your skin’s tissues. As you get older, your collagen breaks down, which may lead to wrinkles.

So eating a high-protein diet fortifies your collagen levels and therefore makes your skin thicker and less prone to wrinkles.

 

 

 

 

 

 

21 Jun

Get Your ZZZZZZZZs

 

We’re always on the lookout for ways to transform our lives, but sometimes we forget that  along with exercise  there’s another miracle drug within our control,  sleep.

A good nights sleep can make or break your day. Many of clients work long hours & generally party too hard meaning not enough sleep has had through the working week.

If you are not getting enough. This is what you are missing out on………

 

You will be able to build muscle faster

There’s a reason that fitness magazines and forums always focus on the importance of sleep. If you don’t sleep, you can’t build muscle.

Your body uses most of the night (except when you are in REM sleep) to heal damage done to your cells and tissues. At the start of the night and during slow wave sleep, your body also releases growth hormone. Lack of sleep, on the other hand can be linked to muscle atrophy.

Fewer problems with depression and anxiety

People who sleep less tend to have more symptoms of depression, lower self esteem, and more anxiety — though that’s an association and it’s possible that those symptoms cause people to sleep less.

Still, many studies show that sleep loss has an even stronger effect on mood than it does on cognitive ability or motor function, which is a strong indicator that sleeping more could help.

More productive at work and more focused at home

The more tired you are, the harder it to concentrate on something, and distraction can take a toll on both work and your personal life. Attention tasks appear to be particularly sensitive to sleep loss.” So if you want to focus  either on a job or a conversation.

Less likely to catch a cold

While going out in the cold doesn’t make you more likely to catch one, being exposed to one does. But if you haven’t slept before being exposed to a virus, your weakened immune system makes you much more likely to catch it. If you sleep less than seven hours a night you are almost three times more likely to catch the virus.

Fewer heart problems

A study I read recently said sleeping five hours or less a night was associated with a 45% increased risk for heart attacks. Keeping people awake increases their blood pressure  even healthy young men who have one bad night of only 3.5 hours of sleep show significant temporary changes.

Sleep helps control body weight issues

Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn’t lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.

 

 

31 May

Health Benefits Of Onions

 

 

 

 

 

Onions are probably one of the most versatile vegetables you can eat. It can be used in countless recipes but like all vegetables it has a load of health benefits too. Such as…..

Manage Diabetes:

Onions contain chromium, which is a relatively unusual mineral to find naturally in food. Chromium helps the body manage blood sugar levels & ensure a slow, gradual release of glucose to the muscles and the body cells. Therefore, eating onions can help modulate your blood sugar levels, which is vitally important for diabetic patients.

Glowing Skin:

Onion juice mixed with honey or olive oil is said to be best treatment for treating symptoms or signs of acne. Onions are also notorious anti-inflammatory vegetables, so the active compounds in onions can reduce the redness and swelling that is commonly associated with  skin conditions like acne. It also helps to reduce the associated pain and inflammation of conditions like gout & arthritis.

Anti  -Inflammatory: 

Onions have anti-inflammatory properties help those who suffer from joint pain and arthritis. But the benefits of betalain is not limited to those with swollen joints; all disease is rooted in chronic inflammation, and, therefore, everyone should seek out foods with anti-inflammatory properties.

Immune System Strength:

The phytochemicals that are present in significant amounts in onions act as a stimulant to vitamin C within the body. The efficacy of vitamin C, and subsequently your immune system, is boosted when you eat onions, since it supercharges your immune system against toxins and various foreign bodies that can lead to disease and illness.

Lowers Blood Pressure:

The sulfur in onions acts as a natural blood thinner and it prevents blood platelets from collecting. This is good for lowering blood pressure and preventing risk of heart attack or stroke, because you are more susceptible if blood platelets clog up.

 

25 May

I cooked this the other day & thought i would share it with you as its very easy to make, high in protein , low in fat & hardly any carbohydrates in it.

Amount per serving
Total Calories 199
Fat 5 g
Carb 11 g
Protein 30g

Ingredients:

Cod Loin 120g

Handful of asparagus

1 Sliced lemon

Sprinkle of Paprika

Dash of pepper
A little non stick spray

 

  • Preheat oven to 180
  • Use one piece of foil per fish.
  • Sprinkle paprika on top.
  • Add pepper, lemon slices.
  • Add asparagus on top.
  • Fold into foil down from the top leaving air for steaming
  • Place each foil on a cookie sheet and bake for 14-15 min