What is my book ’FIT IN 3’ all about, and why did I call it that anyway? It’s a fundamental realization I had over 10 years of working in the fitness industry, every day. This post will give you a little teaser of the power of 3; despite what the fitness industry would have you believe, there’s no magic formula, there need be no expensive products to buy into, no supplements, no starvation diets, and no demonisation. It is the ultimate in simplicity, inclusiveness, balance, mix and fun. It’s not a ‘system’, but it is knowledge, an entire approach, and the only book you’ll need to lead a realistic, sustainable healthy life. You can pre-order your copy right HERE and I’ve added some sneak-peak pages inside the book too, to give you a flavor of some of the delicious, Scandi-inspired healthy recipes!
Last week, I read a super thought-provoking short article in the British Airways Business Life magazine about Simon Sinek’s ‘Why, How, What’ thesis, which rose to prominence in his celebrated TEDx talk. In short, it’s 3 simple questions which the best companies and politicians in history could/can compellingly answer without ever being asked. The answers unveil their raison d’aître with total honesty and validity, and I feel it’s important to try and do the same. Whilst Fitness On Toast remains my passion project, and I’m certainly no politician, I wanted to explain not just the What and How, but share my ‘Why‘… The driving force behind me putting myself outside my comfort zone almost every day. For those who want to read it (which I recognise won’t be everyone), this post is an open and genuine distillation of my drive and ethos. Click more to see it all! (more…)
I believe that for every single one of us, there’s a customised formula we can follow to secure a resolute 2016; that formula might differ from person to person, but through it all, inspiration is a vital ingredient, a constant across every human I’ve met. The new year is upon us which means a bunch of us will set personal goals to which we’re statistically unlikely to adhere. I’ve previously written about how to structure your fitness goals (HERE) and help ensure you stick to them – this is more of a deep-dive about the very sources from which you might like to draw inspiration in the first place. That process of motivational influence is something I regard as the fundamental building block of a solid year! I was thinking about what truly inspires me as I went for a run around London’s Embankment (in itself a motivational experience!); this post collects together my top 10 inspirational findings! (more…)
“Dear Clean Diet; I’ve cheated on you, and I’m not in any way apologetic”. On Sunday, I was invited to a delicious ‘fashion-themed’ tea at London’s Berkeley Hotel, and I happily accepted, fully aware that it would contain very empty calories… But I have a theory that eating clean all of the time, forever, is actually quite boring, antisocial, and unrealistic – in short, cutting out fun is no way to live life! (more…)
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
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…