Cold days and long nights can lead to many of us at this time of year to get tempted to stay at home on the sofa, rather than go to the gym or a class. It starts to get hard to keep yourself motivated when it's raining outside and the pull of the sofa and warmth of the living room is so strong.
Fear not, here's my top 5 tips to keep yourself motivated during the autumn/winter seasons:-
1.) Get a gym buddy- Training with a friend will motivate you both and bring the best out of you. You will be motivated to push yourself harder and further to try to better each other in friendly competition. Having a gym buddy will reduce the temptation of deciding not to go as you don't want to let your buddy down.
2.) Go to gym/class straight from work/college:- Take out the temptation of staying on that sofa by packing your kit the night before and go straight there. Have a snack, such as a Herbalife protein bar before hand to get you through it and have your dinner after. If the class ends too late for dinner than have your dinner at lunch time and have a lighter meal such as a Herbalife meal replacement shake for dinner instead.
3.) Hire a Personal Trainer:- If you need motivation than a personal trainer could be the answer. A personal trainer will ensure you are doing the exercises correctly, so they are as effective as they can be and will teach you new exercises to help challenge your body in order to gain the results that you want.
4.) Try something new: - Try out a new exercise routine or class in order to challenge yourself and gain results.
5.) Set yourself a fitness goal:- Set yourself a realistic goal such as aiming to lose a stone in 3 months or being able to do 10 full push ups in 6 weeks. You can join the Herbalife Weight Loss or Level 10 challenges and be in with the chance of winning cash prizes. Setting yourself a goal will help you to stay focused and maintain motivation. You can even share your goals on social media in order to motivate you to stick to it and be successful.
I hope these tips have helped to keep you motivated at this time of year and if anyone is interested in either of the Herbalife challenges and products or personal training, please get in touch.
Saturday, 14 November 2015
Saturday, 7 November 2015
Herbalife F1 Breakfast Shake v McDonald's Breakfast
Experts say that breakfast is the most important meal of the day as this enables your body to be refuelled after a good night's sleep. In fact the very name literally means 'breaking your fast' as your body has had 6-8 hours of no nourishment and needs nutrients to replenish its stores, ready to face the day ahead.
However in our ever increasing busy world, many people either skip breakfast, which will encourage people to grab a sugary snack later on as their body crashes and over eat during their next meal, encouraging weight gain. Or they grab a breakfast on the go such as a McDonald's.
There is an alternative to getting the best nutrients into your body which is quick and easy.
The Herbalife Formula One protein shake is a meal replacement drink that has all the nutrients your body needs but is well balanced and low in calories and fat and high in protein, which will keep you fuller for longer. It comes in 8 tasty flavours such as chocolate, tropical fruit, cookies and cream, strawberry and cappuccino.
Below I have compared Herbalife F1's nutritional content with a few examples from McDonald's official UK breakfast menu.
Herbalife F1 V McDonalds Sausage and Egg McMuffin
Cals (depending on flavour):- 220-225 458
Fat:- 6.3g 20g
Protein:- 17.4g Not shown
Herbalife F1 V McDonalds Bacon and Egg McMuffin
Cals (depending on flavour):- 220-225 348
Fat:- 6.3g 17g
Protein:- 17.4g Not shown
Herbalife F1 V McDonalds Sausage, Egg and Cheese Bagel
Cals (depending on flavour):- 220-225 562
Fat:- 6.3g 28g
Protein:- 17.4g Not shown
Herbalife F1 V McDonald's Big Breakfast
Cals (depending on flavour):- 220-225 611
Fat:- 6.3g 35g
Protein:- 17.4g Not shown
The McDonald's items are singular but if you add a harsh brown (136 cals/8.2 fat) and a Mocha (318 cals/11g) and add these to a McDonalds Sausage, egg and Cheese Bagel, than total calorie intake would be 1016 and fat intake 47.2g!
Total daily calorie intake for a woman is around 2,000 calories and for a man it is 2,500.
Total daily fat intake is recommended to be 70g.
So if you choose the McDonald's version of a breakfast you have consumed a large part of your total calorie intake for the day and nearly all of your total fat intake for that day as well!
If you want to lose weight and you are finding that you are skipping breakfast or having a McDonald's regularly than maybe it's time to try Herbalife.
Contact me if you're interested in trying out our 6 day breakfast trial pack for only £10!
However in our ever increasing busy world, many people either skip breakfast, which will encourage people to grab a sugary snack later on as their body crashes and over eat during their next meal, encouraging weight gain. Or they grab a breakfast on the go such as a McDonald's.
There is an alternative to getting the best nutrients into your body which is quick and easy.
The Herbalife Formula One protein shake is a meal replacement drink that has all the nutrients your body needs but is well balanced and low in calories and fat and high in protein, which will keep you fuller for longer. It comes in 8 tasty flavours such as chocolate, tropical fruit, cookies and cream, strawberry and cappuccino.
Below I have compared Herbalife F1's nutritional content with a few examples from McDonald's official UK breakfast menu.
Herbalife F1 V McDonalds Sausage and Egg McMuffin
Cals (depending on flavour):- 220-225 458
Fat:- 6.3g 20g
Protein:- 17.4g Not shown
Herbalife F1 V McDonalds Bacon and Egg McMuffin
Cals (depending on flavour):- 220-225 348
Fat:- 6.3g 17g
Protein:- 17.4g Not shown
Herbalife F1 V McDonalds Sausage, Egg and Cheese Bagel
Cals (depending on flavour):- 220-225 562
Fat:- 6.3g 28g
Protein:- 17.4g Not shown
Herbalife F1 V McDonald's Big Breakfast
Cals (depending on flavour):- 220-225 611
Fat:- 6.3g 35g
Protein:- 17.4g Not shown
The McDonald's items are singular but if you add a harsh brown (136 cals/8.2 fat) and a Mocha (318 cals/11g) and add these to a McDonalds Sausage, egg and Cheese Bagel, than total calorie intake would be 1016 and fat intake 47.2g!
Total daily calorie intake for a woman is around 2,000 calories and for a man it is 2,500.
Total daily fat intake is recommended to be 70g.
So if you choose the McDonald's version of a breakfast you have consumed a large part of your total calorie intake for the day and nearly all of your total fat intake for that day as well!
If you want to lose weight and you are finding that you are skipping breakfast or having a McDonald's regularly than maybe it's time to try Herbalife.
Contact me if you're interested in trying out our 6 day breakfast trial pack for only £10!
Sunday, 1 November 2015
Intensity is Key
I was covering my usual Swimfit session today and noticed one of my girls swimming leisurely on her front and back using her legs but not much her arms. From where I was standing I couldn't see her being slightly out of breath, which she should have been if she wanted to get the health benefits of exercise.
When she was at my end of the pool I asked her what her fitness goals were? She told me that it was to lose body fat and improve her stamina. I informed her in order to achieve her fitness goals she needed to be upping her intensity by using her arms fully, thereby increasing her heart rate as she would be using all her limbs and therefore needing to burn more body fat for energy.
Once she started to implement my advice she started to get more out of breath and had to rest after each length. I told her that this is what she should be aiming for each time in order to achieve her goals.
A lot of people think that if they just turn up to a pool, gym or class that they will have the fat burning off their bodies in next to no time but like life you only get out what you put in and if you want to lose weight, build muscle or increase stamina or flexibility you have to work for it.
Until science comes up with a pill to get you fit or a fitness surrogate who will do the work for you people will have to put the effort in to get the fitness results that they want and desire.
When she was at my end of the pool I asked her what her fitness goals were? She told me that it was to lose body fat and improve her stamina. I informed her in order to achieve her fitness goals she needed to be upping her intensity by using her arms fully, thereby increasing her heart rate as she would be using all her limbs and therefore needing to burn more body fat for energy.
Once she started to implement my advice she started to get more out of breath and had to rest after each length. I told her that this is what she should be aiming for each time in order to achieve her goals.
A lot of people think that if they just turn up to a pool, gym or class that they will have the fat burning off their bodies in next to no time but like life you only get out what you put in and if you want to lose weight, build muscle or increase stamina or flexibility you have to work for it.
Until science comes up with a pill to get you fit or a fitness surrogate who will do the work for you people will have to put the effort in to get the fitness results that they want and desire.
Sunday, 25 October 2015
10 Minutes to Change Your Life
Coronary heart disease is the UK's number one killer and The British Heart Foundation for over 50 years has through their pioneering research helped transform the lives of those people and family members affected by coronary heart disease.
Their work has been central to the discoveries of vital treatments that are helping with the fight against heart disease.
The heart is a muscle and it needs oxygen in order to work properly. If the tubes that supply the heart with oxygen are partially blocked than the heart has to work harder to push the blood through and this can cause pain in the chest area, which is called 'angina.' If there is a full blockage than that part of the heart that isn't getting any oxygen will start to die and this is known as a heart attack.
The British Heart Foundation have set up a 10 minute a day challenge in order to make changes for the better, to help reduce the risk of getting heart disease.
Take 10 minutes out a day for a week to track how many portions of fruit and vegetables you consume, how much food you ate that contained too much salt and saturated fat. To start to make small changes towards a healthier heart.
Here are 5 health tips on helping to keep your heart healthy and reducing the risk of getting coronary heart disease.
1.) Cut back on saturated fat:- this is the fat that comes from animal and diary products and is solid at room temperature. Eating too much of this fat can increase the levels of cholesterol in your blood and increasing the risk of your arteries clogging up.
Reduce the amount of cheese, butter, lard, fatty red meats, sausages, pies and cakes. Replace with chicken, leaner red meat and fish. Avoid or reduce the amount of oil you use during cooking.
2.) Eat your 5 a day:- If you consume 5 portions of fruit and vegetables a day you will not only get vital vitamins and minerals that your body needs to function and stay healthy but will help maintain a healthy weight, as these foods tend to be high in water and fibre and low in calories. Therefore you will feel fuller for longer and are less likely to snack on unhealthy foods during the day and help maintain your energy levels.
Portions for example are 1 piece of fruit such as an apple, orange, banana or pear. Smaller fruits will be 2 plums or 2 tangerines or 2 kiwi fruit. 3 heaped tablespoons of carrots or peas, 4 broccoli florets, 1 bowl of salad, 1 handful of grapes, 7-8 strawberries or 3 whole dried apricots.
3.) Eat less salt:- reducing your salt in your diet can help reduce your blood pressure and in turn puts less stress on the arteries and therefore reduces the risk of them getting clogged up. Reduce the amount of take away foods you're consuming as they tend to be high in salt, saturated fats and sugar. Avoid adding salt when cooking and when you're eating.
4.) Maintain a healthy weight:- maintaining a healthy weight which is a BMI (Body Mass Index) of between 18.5-24 and to have a waist less than 80cm (32 inches) for women and 94cm (37 inches) for men. In doing this the heart doesn't have to work so hard and therefore puts it under less strain. Therefore it will help reduce the risk of getting heart disease and other medical conditions such as diabetes type 2, stroke, high blood pressure, high cholesterol and certain cancers.
5.) Be more active:- Get the heart pumping in order to strengthen it. A strong heart is a healthy one. In order to get the health benefits of being more active you need to do it for 30 minutes per day, 5 days per week. However this can be broken down into 10 minute slots. Try getting off the bus or train a couple of stops earlier and walk, cycle to work or ditch the car and walk instead. Go for a swim or visit the gym.
If you want to down load a food diary or learn more regarding the 10 minutes to change your life challenge please go to www.bhf.org.uk/ten
For any more information on eating healthier, Herbalife nutritional products or Personal/small group training please get in touch or go to my website at www.titanfreestyle.com
Their work has been central to the discoveries of vital treatments that are helping with the fight against heart disease.
The heart is a muscle and it needs oxygen in order to work properly. If the tubes that supply the heart with oxygen are partially blocked than the heart has to work harder to push the blood through and this can cause pain in the chest area, which is called 'angina.' If there is a full blockage than that part of the heart that isn't getting any oxygen will start to die and this is known as a heart attack.
The British Heart Foundation have set up a 10 minute a day challenge in order to make changes for the better, to help reduce the risk of getting heart disease.
Take 10 minutes out a day for a week to track how many portions of fruit and vegetables you consume, how much food you ate that contained too much salt and saturated fat. To start to make small changes towards a healthier heart.
Here are 5 health tips on helping to keep your heart healthy and reducing the risk of getting coronary heart disease.
1.) Cut back on saturated fat:- this is the fat that comes from animal and diary products and is solid at room temperature. Eating too much of this fat can increase the levels of cholesterol in your blood and increasing the risk of your arteries clogging up.
Reduce the amount of cheese, butter, lard, fatty red meats, sausages, pies and cakes. Replace with chicken, leaner red meat and fish. Avoid or reduce the amount of oil you use during cooking.
2.) Eat your 5 a day:- If you consume 5 portions of fruit and vegetables a day you will not only get vital vitamins and minerals that your body needs to function and stay healthy but will help maintain a healthy weight, as these foods tend to be high in water and fibre and low in calories. Therefore you will feel fuller for longer and are less likely to snack on unhealthy foods during the day and help maintain your energy levels.
Portions for example are 1 piece of fruit such as an apple, orange, banana or pear. Smaller fruits will be 2 plums or 2 tangerines or 2 kiwi fruit. 3 heaped tablespoons of carrots or peas, 4 broccoli florets, 1 bowl of salad, 1 handful of grapes, 7-8 strawberries or 3 whole dried apricots.
3.) Eat less salt:- reducing your salt in your diet can help reduce your blood pressure and in turn puts less stress on the arteries and therefore reduces the risk of them getting clogged up. Reduce the amount of take away foods you're consuming as they tend to be high in salt, saturated fats and sugar. Avoid adding salt when cooking and when you're eating.
4.) Maintain a healthy weight:- maintaining a healthy weight which is a BMI (Body Mass Index) of between 18.5-24 and to have a waist less than 80cm (32 inches) for women and 94cm (37 inches) for men. In doing this the heart doesn't have to work so hard and therefore puts it under less strain. Therefore it will help reduce the risk of getting heart disease and other medical conditions such as diabetes type 2, stroke, high blood pressure, high cholesterol and certain cancers.
5.) Be more active:- Get the heart pumping in order to strengthen it. A strong heart is a healthy one. In order to get the health benefits of being more active you need to do it for 30 minutes per day, 5 days per week. However this can be broken down into 10 minute slots. Try getting off the bus or train a couple of stops earlier and walk, cycle to work or ditch the car and walk instead. Go for a swim or visit the gym.
If you want to down load a food diary or learn more regarding the 10 minutes to change your life challenge please go to www.bhf.org.uk/ten
For any more information on eating healthier, Herbalife nutritional products or Personal/small group training please get in touch or go to my website at www.titanfreestyle.com
Saturday, 17 October 2015
Exciting New Energy Drink By Cristiano Ronaldo
Herbalife one of the world's leading nutritional companies has teamed up with the world's top footballer, Cristiano Ronaldo.
I'm really excited about this great new product as it's been formulated for the professional and serious sports people, to help drive them to become the best that they can be.
Originally engineered for Cristiano Ronaldo, CR7 Drive rapidly fuels your workouts and enhances hydration with natural flavours and colours.
It comes in berry flavour and at only 100 cals per 500ml serving, it will give you the energy to power through any demanding workouts without the extra calories found in many of the other energy drinks on the market.
Herbalife's 24 range, which includes this fantastic new product, is now registered on Informed Sport (check out link below) so you know you can trust this product and are reassured that every batch has been tested for any banned or illegal substances.
Prices are great value too at only £10 for a box of 10 sachets or a tub containing 20 servings for £18!
Please see link below for further details on this great new product.
Please get in touch if you're interested in this or any of the many other Herbalife products.
http://www.bestsportdrinks.com/
http://informed-sport.com/en/registered-products
I'm really excited about this great new product as it's been formulated for the professional and serious sports people, to help drive them to become the best that they can be.
Originally engineered for Cristiano Ronaldo, CR7 Drive rapidly fuels your workouts and enhances hydration with natural flavours and colours.
It comes in berry flavour and at only 100 cals per 500ml serving, it will give you the energy to power through any demanding workouts without the extra calories found in many of the other energy drinks on the market.
Herbalife's 24 range, which includes this fantastic new product, is now registered on Informed Sport (check out link below) so you know you can trust this product and are reassured that every batch has been tested for any banned or illegal substances.
Prices are great value too at only £10 for a box of 10 sachets or a tub containing 20 servings for £18!
Please see link below for further details on this great new product.
Please get in touch if you're interested in this or any of the many other Herbalife products.
http://www.bestsportdrinks.com/
http://informed-sport.com/en/registered-products
Saturday, 10 October 2015
How to Stay Younger for Longer
What is the secret of youth? As in my job I come in contact with a lot of older people many of them still going strong in their 70's and 80's! This week the subject of keeping one self as young as possible for as long as possible came up a far bit.
A couple who are in their late 70's recently came back from a cruise and told me that they were dancing all night and other people were saying to them "I wish I could do that, but I'm too old!" The irony was that they were much younger in age but both physically and mentally they were much older.
This couple jokingly say that they were going on holiday with the 'oldies'. Despite their age they didn't consider themselves as 'old'. That is the key I think to staying as 'young' as you can be.
I see a lot of people who just because they've turned 50 or 60 have decided in their own minds that they are 'old' and should start acting and being like that.
If you start thinking you're getting old than you will become just that- a self-fulfilling prophecy.
My Mum is now 76 and she is still doing loads of running, entering a 10K or half marathon nearly every week, wearing trainers and jump suits, there seems no stopping her despite a lot of her so called elderly 'friends' telling her that she 'shouldn't be doing all this at her age'. These are the same people who are 10 years or so younger than her but look older and act older than her, all over weight with health problems because they've just been sitting on their arses since retiring, drinking and eating far too much.
Scientists in search of the Fountain of Youth have found in their research the 'superaged'.
These are people who despite their true age act and look a lot younger.
"With aging, we've always studied things that decline," says Changiz Geula, PhD, research professor of neurology at the Cognitive Neurology and Alzheimer's Disease Center at Northwestern's Feinberg School of Medicine. But now she and other experts are looking instead to unlock the secrets of the "superaged," those lucky individuals who seem to stay vital well into their 80s and beyond.
Here's some of their latest research, with advice on how you can add years to your life.
Scientists at St. Louis University found that, while both exercising and eating less led to weight loss in the study's volunteers, cutting calories also lowered production of T3, a thyroid hormone that slows metabolism. The researchers believe that lower T3 levels may also slow down the aging process.
Now you know in order to stay 'youthful' it's best to don't act and think 'old', eat less calories, lose the belly, eat more plant based foods and use your brain more.
A couple who are in their late 70's recently came back from a cruise and told me that they were dancing all night and other people were saying to them "I wish I could do that, but I'm too old!" The irony was that they were much younger in age but both physically and mentally they were much older.
This couple jokingly say that they were going on holiday with the 'oldies'. Despite their age they didn't consider themselves as 'old'. That is the key I think to staying as 'young' as you can be.
I see a lot of people who just because they've turned 50 or 60 have decided in their own minds that they are 'old' and should start acting and being like that.
If you start thinking you're getting old than you will become just that- a self-fulfilling prophecy.
My Mum is now 76 and she is still doing loads of running, entering a 10K or half marathon nearly every week, wearing trainers and jump suits, there seems no stopping her despite a lot of her so called elderly 'friends' telling her that she 'shouldn't be doing all this at her age'. These are the same people who are 10 years or so younger than her but look older and act older than her, all over weight with health problems because they've just been sitting on their arses since retiring, drinking and eating far too much.
Scientists in search of the Fountain of Youth have found in their research the 'superaged'.
These are people who despite their true age act and look a lot younger.
"With aging, we've always studied things that decline," says Changiz Geula, PhD, research professor of neurology at the Cognitive Neurology and Alzheimer's Disease Center at Northwestern's Feinberg School of Medicine. But now she and other experts are looking instead to unlock the secrets of the "superaged," those lucky individuals who seem to stay vital well into their 80s and beyond.
Here's some of their latest research, with advice on how you can add years to your life.
Stop Eating So Much
In Okinawa, Japan—home to some of the world's oldest people—centenarians stop eating when they're 80 percent full, says The Blue Zones author Dan Buettner, who studies longevity all over the planet.Scientists at St. Louis University found that, while both exercising and eating less led to weight loss in the study's volunteers, cutting calories also lowered production of T3, a thyroid hormone that slows metabolism. The researchers believe that lower T3 levels may also slow down the aging process.
Use your brain
Dr. Geula, who has studied 80-year-olds who perform at the same level as people in their 50s on neuropsychological tests, has found that the superaged have fewer brain tangles—deposits of protein linked to Alzheimer's—suggesting that their brains have some sort of protection that normal brains don't. While scientists puzzle this out, there's a lot you can do to keep your own synapses firing. Learn Italian, take up the cello—even driving a new route to work can wake up sleepy brain cells.Eat more Plants
In a study of centenarians, researchers found the longest-living people tend to eat less meat and more plant based foods, such as beans, soy and nuts.Lose the Belly
In one large study published in 2009, researchers who tracked 6,583 people for more than 30 years found that having significant belly fat in midlife can nearly triple your risk of dementia.Now you know in order to stay 'youthful' it's best to don't act and think 'old', eat less calories, lose the belly, eat more plant based foods and use your brain more.
Saturday, 3 October 2015
Count Down To Christmas
There are now 3 months left until Christmas is upon us and so if you seriously want to look your best during this seasonal period, than you need to act now rather than a month before, otherwise it will be too late!
Here are my top 5 tips to get you into the best shape you can be.
1.) Mix up your fitness routine- your body adapts very quickly and if you've been doing the same programme for a long time you are no longer getting the benefits that you did when you first started doing it. Try something completely different to shock your body into responding and improving. Try new exercises, classes, increase reps/sets, decrease rest times etc.
2.) Train with a buddy- If you train with a buddy you are less likely to skip work outs and you can help push each other further.
3.) Include resistance training- in your fitness programme ensure you include some form of resistance training, either weights or body weight. Use compound movements (exercises that include a lot of muscles at the same time-squats, push ups, shoulder press, rows and dead lifts etc). This will help give you a lean, strong and toned body. Adding a bit of muscle will help you burn fat at rest as your metabolism speeds up.
4.) Drink plenty of water- lack of water will make you feel sluggish and may cause weight gain, migraines and constipation. Topping up throughout the day with water will ensure you keep yourself hydrated and you will have the energy and motivation to exercise.
5.) Eat right- 80% of weight management is nutrition. So if you don't get this right than forget it. Ensure you eat every 3-4 hours to keep your metabolism sped up. This breaks down into 3 main meals, breakfast, lunch and dinner and 2-3 healthy snacks in between. Try a Herbalife Formula 1 protein shake for breakfast or lunch and a Formula 1 24 Sport shake for a recovery drink after your work out. Have a piece of fruit or Herbalife protein bar for a healthy snack.
Start your routine now and you will be ready to look your best this Christmas. If you're interested in any of the Herbalife products or want a FREE Wellness Assessment to see where you are and what needs improving then get in touch.
All the best and see you next week.
Here are my top 5 tips to get you into the best shape you can be.
1.) Mix up your fitness routine- your body adapts very quickly and if you've been doing the same programme for a long time you are no longer getting the benefits that you did when you first started doing it. Try something completely different to shock your body into responding and improving. Try new exercises, classes, increase reps/sets, decrease rest times etc.
2.) Train with a buddy- If you train with a buddy you are less likely to skip work outs and you can help push each other further.
3.) Include resistance training- in your fitness programme ensure you include some form of resistance training, either weights or body weight. Use compound movements (exercises that include a lot of muscles at the same time-squats, push ups, shoulder press, rows and dead lifts etc). This will help give you a lean, strong and toned body. Adding a bit of muscle will help you burn fat at rest as your metabolism speeds up.
4.) Drink plenty of water- lack of water will make you feel sluggish and may cause weight gain, migraines and constipation. Topping up throughout the day with water will ensure you keep yourself hydrated and you will have the energy and motivation to exercise.
5.) Eat right- 80% of weight management is nutrition. So if you don't get this right than forget it. Ensure you eat every 3-4 hours to keep your metabolism sped up. This breaks down into 3 main meals, breakfast, lunch and dinner and 2-3 healthy snacks in between. Try a Herbalife Formula 1 protein shake for breakfast or lunch and a Formula 1 24 Sport shake for a recovery drink after your work out. Have a piece of fruit or Herbalife protein bar for a healthy snack.
Start your routine now and you will be ready to look your best this Christmas. If you're interested in any of the Herbalife products or want a FREE Wellness Assessment to see where you are and what needs improving then get in touch.
All the best and see you next week.
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