Posts tagged 'weight loss'

WOMENS FITNESS ONLINE FEATURE …

Women's Fitness website feature healthy exercise gym

Really flattered to have been featured in bright lights on the Women’s Fitness homepage. They are very complementary of the message that Fitness On Toast is all about; eating yourself fit, training yourself healthy, and dressing the part 🙂

Check it out at the following link:

http://www.womensfitness.co.uk/fitness-tips/852/fitness-blogs-top-10-motivationgurus

🙂 Faya x

 

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IMPROVING THE UBER-MUESLI…

Muesli Grain Update - what's whatI love to innovate with my muesli recipes, and recently, I’ve been pacing around the local Organic Grocers for some renewed inspiration. This post builds on my previous piece about the Uber-Muesli, adding all my latest discoveries to the trusty recipe. My Muesli is a bit like the Sugababes then – always changing what’s in it, but you know just what you’re getting, and it’s a well-formed product nonetheless 😉

There are 9 novelties making their way into my muesli shaker-box these days, which are helping to reduce the fat content, boost the protein proportion, and reduce the carb constitution. In short, these are:

1) Chia Seeds, 2) Toasted Pine Nuts, 3) Organic Flaxseed, 4) Chopped Roasted Hazelnuts, 5) Roasted Almond Flakes, 6) Puffed Wholegrain Oats, 7) Organic Sunflower Seeds, 8) Puffed Wholegrain Brown Rice, and finally (perhaps most tree-huggingly), 9) universe-friendly sustainably grown Organic Puffed Spelt Flakes.

To read more about the health benefits of each ingredient, click MORE below, and see why I felt it was MISSION CRITICAL to tinker with the beloved Muesli recipe! Faya x

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MY PICNIC POWER-SALAD !!!

Quinoa Fish Salad Picnic Healthy

In a rare turn of fate, London is experiencing a very long summer (6 days in a row). To celebrate this unlikely occurrence, it was high time for a little picnic in the park, and for the occasion I decided to make my nutritious ‘Quinoa, Rainbow Trout & Pomegranite salad‘ which I think was a smash hit given the empty plates! The salad is pretty straight forward to make and only takes c. 30 minutes to make from start to finish, (or c .15 minutes excluding the time it takes for the quinoa to cook and fish to bake) and serves a sociable party of 6. All-in, 100g of the salad provides c. 31g of high quality protein, and c. 280 healthy calories. I often use Quinoa in my recipes, as it tastes just a good cold in a salad as a it does steaming hot with Tuna. It’s a super-seed which provides all 9 essential amino acids (making it a complete protein). Along with the fish and beans / pulses, this dish makes for a protein rich salad packed with vitamins and minerals as well as slow releasing carb-energy. The Pomegranate may seem a bit “out-there” but I personally love the surprising texture and sweetness it adds to the dish – super summery!

Click MORE to learn extra about my choice of ingredients and get the ‘how to’… 🙂 Faya

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5 POINT PALM EXPLODING ABS TECHNIQUE !!!

Ab-Blog
Published for me by my friends over on TheDailyHiit about 2 hours ago is one of my most popular posts to date. It’s my latest Ab-crushing workout. No equipment required, just a body, some clothes, a nice park and some healthy determination!

See the full workout here, then go let your abs out to play 😀

Faya x

 

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IT’S IN THE BAG !!!

BagHealthy-13

I was reading a certain fashion magazine the other day and came across a pretty mundane article entitled ‘what’s in your bag?’ – but reading it, some of the bizarre ‘essentials’ made me giggle including ‘air freshener’, ‘an iron’ a ‘mini screwdriver set’! It got me thinking however, so I decided to blog about ‘what’s in MY bag’. And these are genuinely things that I carry with me on a daily basis to help me live a healthier lifestyle – all fitness related, of course 😉

Click MORE to read about the benefits of each item… Faya x

BagHealthy-4

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EAT FAT TO GET LEAN ?!?!

In this post I’ve attempted my very first YouTube video recipe! It’s on a healthy avocado snack-ette, the perfect dip for entertaining!

Avocado is packed with healthy fats and a good amount of dietary fiber too (27g per 100g). I often overhear someone at the gym discussing a wacky diet they’re trying out, whether it’s juicing for weeks, not eating for two days, or a trusty online purchase which ‘guarantees’ you’ll ‘lose over a stone in less than 4 weeks’… Often these ‘diets’ involve cutting out an entire food group, and any plan that claims this is a good idea sets alarm bells ringing for me! Often the food group they’ll cut is the much-demonised ‘fat’. Good fats work wonders for your skin, hair, training results and general well being. You don’t need to skip fat to lose weight – the body needs them for a range of functions;

1) Benefits of Fat:
– Growth, repair, and development of tissue, including muscle cells.
– Allows the body to absorb fat-soluble vitamins, and without fats in the diet, you can become deficient in these (vits A,D,E,K)
– Provides energy, (1 gram of fat will provide 9 calories of energy)
– Cushions organs and insulates nerve cells
– Facilitates your body’s thermoregulation (temperature control)

2) Which types are good / bad?
– ‘Trans fatty acids’ (aka ‘trans fats’) are ones to avoid. They are not natural, but rather, are artificially produced through a process called ‘hydrogenation’, of converting liquid fat to solid fat. They’re often found in margarines, cakes, biscuits and junk food in general, and are proven to increase your risk of coronary heart disease.
– ‘Saturated fats’ can be found in animal produce – butter, cream, eggs, meat etc. They’re a good fat, however too much saturated fat can affect the body’s blood cholesterol levels, which over time can fur the arteries, leading to coronary heart disease. Once that happens, there’s little that can be done to reverse the effects, so it’s best to moderate saturated fat intake where possible.
– ‘Monounsaturated fat’ is a “good fat.” It can be found in olive oil, nuts, avocado and some seeds. It can lower your blood cholesterol and decrease your risk of heart disease.
– ‘Polyunsaturated fat’ is another good fat, and mainly derives from plants, vegetable oil, nuts and oily fish.
– ‘Essential Fatty Acids’, are ‘awesome fats’, being comprised of such health buzz-words as ‘Omega 3’ (found in foods like wild salmon, edamame, walnuts and flax seed), and ‘Omega 6’ (found in vegetable oil, black beans and wild rice).

With that in mind, watch this video to make my recipe Guacamole, with metabolism-boosting chilli, healthy avocado monounsaturated fats (+ omega 3 & 6), and vitamin C / antioxidant properties of Celery! Faya x

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NAILED IT !!!

It was a gorgeous sunny Saturday in London and I had the pleasure of getting my very own unique nail art painted by the immensely talented Jenny Pasha of 10 Blank Canvases – winner of this year’s Cosmopolitan blog award for ‘best beauty blogger’, and who is currently working with Elegant Touch and Little Mix. I love her art, and ended up basing this entire training ‘look’ on her monochrome nails – a thin black windstop top, monochrome training leggings and black shoes – a look which is always super easy-to-pull-off, flattering, casual and fairly chic in my view! I just added a splash of neon pink for fun!

After a blustery HIIT session (high intensity interval training, as you might remember from my post’hiit me again’, here) on sunny Primrose Hill yesterday, this super lightweight Castelli Leggera jacket proved to be ideal – totally windproof, impossibly lightweight and still comfortably breathable – practically as if I wasn’t wearing anything at all, so to speak! The leggings are from Bershka – quite fun and comfy for running :). Post-run, we went for some yummy lunch at Lemonia for a little protein – grilled swordfish, seared tuna, boiled veggies and steamed spinach!

See more pics from the shoot HERE. Faya x

Wearing:
Nail Art: Jenny Pasha ( www.10blankcanvases.com )
Trousers: Bershka two-toned leggings,
Top: Sweaty Betty ‘Athlete Workout Vest’
Jacket: Castelli Leggera jacket
Trainers: Nike Free Run+

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I’M GUILTY !!!

Time for a guilty confession… I LOVE chocolate. I always have done, and always will do. I realise that chocolate doesn’t necessarily go hand-in-hand with your ‘fitness goals’, but I’ve been experimenting with simple but effective ways to legitimately work a modest amount of chocolate into my training diet. This post contains a real ‘cheat day’ treat which satisfies my cravings, whilst providing my body with the protein, essential fats and antioxidants that it needs. Guilt neutralised, body nourished!

Regardless, there are actually health benefits to be gained from eating high-quality, dark chocolate – as long as you don’t overdo it! Dark chocolate is high is antioxidants which work to reduce free radicals in our bodies and aid cellular repair. Dark cocoa, being densely calorific, is also said to improve energy levels without the need for sugar, and focus the concentration. I aim for a minimum of 70% cocoa, but if you can tolerate it 99% cocoa is optimal, as it has an incredibly low amount of milk, fat and sugar. Yes, at first the taste is bitter, and you might need to work your way up to the high 90s percentages, but give it some time and you’ll learn to love it’s super rich dimensions! In fact I now prefer dark to milk chocolate – and I never thought that would happen! Here’s my recipe for a slice of chocolate indulgence which is packed with protein and a lot healthier than your standard Mars bar.

The ‘treat du jour’ is my ‘Dark Chocolate, Banana & Seeds Protein Muffins‘. With the following ingredients, I made 9 yummy ‘fairy bun’ sized cakes but it completely depends on how big / small you go. Remember, this is not a low calorie miracle, so it needs to be a reward for a heavy training session, but it is rich in what the body needs to recover!

Read about the ingredients & my step-by-step ‘how-to’ guide, HERE!

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WOMEN’S FITNESS FEATURE !!!

Hugely excited and flattered to have been featured as the first blog in this month’s Women’s Fitness magazine, in their special feature on finding motivation online. It’s a journal that I regularly plunder for great tips and tricks on nutrition and workouts, and they always feature a pretty good fashion spread too, so to have been included in it is quite an honour indeed! Thanks guys x  (Article below)

PLAYING FOOTSIE ???

I’m a big fitness fashion junkie, and am especially a bit of a fiend when it comes to trainers (i’ll post a shot of my collection one day!). But aside from being spoilt for choice in terms of prints and colour, these humble gym-slippers also serve a far more functional purpose – to look after our poor old feet, knees and posture! Far too often, feet get neglected and suffer because of it. They work so hard for us every day, yet we pay very little attention to them – aside from the occasional indulgent pedicure. ‘Fashion over function’ doesn’t serve your long term interests with feet – if you exercise as regularly as I do, appropriate foot care is critical as the skin and bones are put under so much more stress. Above all, I think it’s worth paying extra attention to what kind of shoe you buy and for which occasion. A little gem that I’ve used for some time is ‘Runners Need‘ – they always have good descriptions, specs & reviews alongside the brand products, so I can be pretty sure that I’ll end up with the right shoe for the right purpose.

Another one I’ve recently stumbled across (no pun intended!) is Simply Feet. Due to an old knee-based running injury from a long time ago which flares up every now-and-again, I’ve been wearing ‘Rhythm shoes’ from Weil footwear recently. They’re super comfy – perfect for trekking around London – lightweight, breathable, with technical fabrics – but most importantly they’re podiatrist-designed, and feel like they support & stabilise my foot every step. Crucially for me, they don’t look like a piece of ugly medical technology; they look just as good as, for example, the Nike Lunarlon – my pair of Rhythm’s in the pictures here even have some coral pink girly detailing so I can coordinate them! If you have any back, heel, knee or leg pain when you run, or if you simply over-pronate, these relieve pressure & naturally re-align the foot.

I’m going to write a post on running socks too, as I think that completes the fitness-ready footcare regime! Keep your eyes open!

WEARING?? Nike Limitless Leggings, Bershka hooded waterproof jacket, Weil Rhythm Shoes in Silver / Coral, Mulberry ‘Henry’ gym bag. See all the pics from this shoot HERE.

Faya x

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