Fitness on Toast

ALCOHOL VS. FITNESS…

03/01/2013

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1) IF YOU MUST… Clients often ask what the ‘healthiest’ alcoholic drink is… My view is that if you must drink, make it red wine as a glass or two a day has been shown to decrease the risk of stroke, heart attack and cancer (elevates good cholesterol, lowers the bad cholesterol, rich in polyphenol antioxidants for cell health). But the emphasis is on “one or two glasses, only”! If red wine isn’t your cup of tea (like me), a straight spirit (vodka, gin or scotch) is fine. Avoid mixing them with juice, tonic water, coke etc. as these mixers are bursting with simple sugars (which will be quickly metabolised into fat) and will only increase the calorie content of your night out!

2) CONSIDER THIS: 1 gram of fat = 9 calories, 1g of protein = 4 calories, 1g of carbs = 4 calories, 1g of alcohol = 7 calories. So Alcohol is nearly as calorific as fat but it only has ‘empty calories’ with no nutritional value, and will in fact speed up fat storage! For reference: a double Gin and Tonic = 175 calories (c. 10% of a girl’s daily calorie intake – alot for something that doesn’t fill you up!). Here are the scores…

– Single Gin and slimline tonic = 75 calories.
– Glass of Champagne = 91 calories
– Can of Stella Artois = 247 calories
– Shot of straight Vodka = 55 calories
– A glass of Baileys = 133 calories

3) ALCOHOL’S EFFECTS ON MY TRAINING ? It can stop you reaching your goals by dampening performance, recovery and focus. Although it’s absorbed quickly, it metabolises slowly and can still affect the system up to 48hrs after consumption. It decreases strength, dehydrates (damaging to kidneys), exhausts the body (impairs liver function, as it metabolises alcohol at the expense of glycogen), disturbs sleep (crucial for muscle recovery), slows down reaction time, disrupts the body’s balance and co-ordination, impedes cardio exercise (raises blood pressure so the heart works harder to pump blood through the body) etc.

A typical night out will likely involve 3+ drinks and perhaps some cheesy chips as well. That could amount to 1250-1500 calories in itself, (>60% of your daily calorie allowance, on top of what you’ve already had that day). No wonder next day you’ll feel bloated and tired, so perhaps try to avoid the hangover fry-up – you don’t need the calories!!!

Faya x

MY UBER-MUESLI !!!

01/01/2013

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THE (KETTLE) BELLS ARE RINGING !!!

30/12/2012

Just me, my 6kg kettle bell, and the park… combined, they give a versatile and explosive full-body workout, which builds power and burns fat! Why do kettle bells work you say? The position and thickness of the handles (hanging directly under the wrists) unevenly distributes the weight which requires more strength in the grip, & more core engagement as the weight is far more difficult to control. Dumbbells by comparison are centred and therefore balanced – kettle bells are inherently unstable; their handles protrude from one side of the sphere & act like an additional pivot point control.The ‘kettle bell swings’ keep the muscles working through the entire motion, so they work all together which avoids imbalances, and is softer on the joints / bones. So they’re great overall muscle-conditioners, & a basic 20min workout can burn up to 270 calories. They were also Gerard Butler’s secret weapon for strength and tone in the movie 300 😉

Here’s my circuit: Do 3 sets for…

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PROTEIN POWER !!!

30/12/2012

STAGE 3) PROTEIN POWER!!!
Sugar cravings under control √. Complex energy understood √. Now it’s time to fuel your training! Protein is part of any balanced diet; in the gym environment it’s often known for ‘growth and repair’ properties, but every function in our cells/organs/bodies are regulated by protein – ‘growth and repair’, yes, but also, digestion, absorbtion, healthy blood oxygenation, bone strength, antibody production, brain activity etc. With this in mind here’s a good recipe to make a yummy dish packed with high quality sources of protein!

This picture is of my healthy, home made, grilled (avoid frying) tuna steak ‘burger’. Tuna is a naturally rich source of lean protein (c. 25g of protein per 100g), and has very low saturated fat content especially when compared to red meat. The calorific content is also low, at c. 220 calories per 150g tin. It also contains healthy omega-3 fatty acids, iron, potassium, zinc, vitamins B12 & B3 and other essential fats. I topped it off with half an avocado (tasty, with essential fatty acids), rocket (for iron and a vitamin boost) and some chilli powder (to set my metabolism racing)! Also, the bun is wholegrain (complex carbs, slow release energy)!

Burger King, eat your heart out! x

SUSHI – EASY, BUT COMPLEX !!!

28/12/2012

Following on from yesterday’s post on KILLING THE SUGAR RAT…

STAGE 2) FEED ON COMPLEX CARBS – Why bother with complex carbohydrates? CRUCIAL! They release energy (glucose) slowly sustaining you throughout the day, whereas simple carbs turn you into a hyper 2 year-old for an hour then comatose you for the next five. Simple sugars (high GI) are in things like refined fizzy drinks, white bread or white rice, but complex sugars (low GI) are found in wholegrain loaves, wholewheat pasta, porridge oats etc. Eating more of the latter will leave you less peckish, less often!

The brown rice in this snap of Sushi (made it for lunch today, took <30 mins) contains c. 80% more vitamin B than white rice (good for energy conversion and blood oxygenation), with double the manganese (joint lubrication, maintains the nervous system), 60% more Iron (helps mental focus, bodily strength, blood oxygen and circulation) and almost 100% more dietary fibre and essential fatty acids. More importantly it’s kept me full until now, 17:30! Add to that the Salmon and Tuna (rich sources of omega fats and protein) and the vegetables (peppers, spring onion, carrot, cucumber), and you’ve got fuel for your workout (or night out!).

N.b. this dish has been known to impress people for its inventiveness, BUT it’s so easy to make!! Bon apetit, or rather どうぞ召し上がれ!!! Click below to get the recipe…

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MY KIND OF DESSERT…

27/12/2012

NEW GEAR – THANKS SANTA !!!

25/12/2012

Xmas morning, preparing for a day of festive eating, so decided on a quick 30 minute skip and stretch, whilst trying out my new all-singing all dancing training clothes. They’re from a shop that’s only just opened up in London (right by Sloane Square), called Lululemon Athletica who are huge in America, and their clothes are perfect for what I want; comfy, fitted, breathable, 4-way stretch etc. I absolutely love the company’s look – feminine, sporty and still very practical, which I find pretty rare in training clothes. Click ‘more’ to see what I’m wearing. Merry Christmas everyone! Faya x

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PEPPERMINT TEA ME UP !!!

20/12/2012

Having a nice Peppermint tea before bedtime; apart from finding it very relaxing, it’s clinically proven to have a sedative effect, which helps send you off to the land of nod peacefully! Extra-perfect this time of the year, as it can strengthen your immune defenses against cold and flu (the mint leaves contain potassium, calcium and vitamin B) whilst the restorative sleep adds another barrier.

One further benefit is that it simulates the sensation of being full (I’m looking at you, late night snacker!!) when it’s basically just 100% water (hydrating, good for skin, good for blood pressure etc.) and best of all, contains a waistline-busting 0 calories, with no fat, carbs or salt! Did I mention it’s naturally caffeine-free, great for stomach pain and aids digestion? Try adding a sprinkle of cinnamon or perhaps some fresh ginger to the mix, for additional taste and digestive benefits! Mint Tea; not superfood, superdrink!

Good night! Faya x

CHILI? WARM UP WITH SOUP & +1UP METABOLISM!

11/12/2012

This is not just a recipe for soup, it’s a way to trick your metabolism. My Winter Lentil Soup is one of my favourites, and one which is super-quick to make (10 min max – recipe below). It has all of the key nutritional values you’d look for (protein rich thanks to the lentils, plenty of dietary fibre and vitamin-B too), but healthy shouldn’t mean tasteless, so what better way to improve a soup’s flavour than with some fresh chili. I’m frozen on these cold winter days but eating spicy foods can make you feel warm and cosy (and occasionally give you a comically red face!) – in chili this is because of the chemical called ‘capsaicin’, which gives it the heat and potency, and also stimulates a natural process where other food you eat is converted immediately to heat. This process is called thermogenesis, meaning you burn up calories immediately rather than storing them.

So, spicing up a meal with chili significantly increases the pace of thermogenesis. More good news – it often boosts the amount of fat, rather than carbohydrate, that is burned in the process, AND it can reduce appetite. So it’s a natural dieting agent that tastes good! A few more foods that can do the same, you ask? Ginger, mustard, green tea, coconut oil and coffee. Click ‘more’ to see my yummy recipe…

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LET’S MAKE TRX !!!

08/12/2012

Me, a tree and TRXee. See? (A jump squat)

I love training (myself & clients) in the park – fresh air, gorgeous scenery and awesome people watching – and these days, it doesn’t mean I have to lug 10 tons of kettle bells along with me! With a TRX (stands for Total-body Resistance eXercise), all I need is a tree! No weights, plates or slates; instead, just some gravity and my own body weight as resistance. It’s basically two connected nylon straps with handles, which give a full-body workout, build strength, refine balance and enhance core stability, all at the same time. TRX is the classic example of “functional training”, an industry buzz-phrase that’s thrown around a lot, but which put simply, means ‘exercises that mimic every-day human movements’ (unlike for example, some stationary machines you’ll find at the gym). Trust me, when you do it properly, it’s a lot more painful (and effective) than it looks !!!

In this picture I’m just doing jumping squats. The TRX advantage is that it allows me to get down really deep in the squat by encouraging a more extreme low-point, offering a backstop for balance, and crucially, providing a spring-board to energise my jump back up. It encourages improved posture, and targets not just the legs, but also the abs and arms too. Stringing together 3 sets of 30-reps, done as quickly as you can, with correct form, will see you in (very fit) pieces on the floor!

Ouch – arms and legs… Now your turn!