Basics on Nutrition

There are 2 parts of your body (composition) that you are in control of in nutrition, muscle and body fat. You need to lose weight (to make the weight) and if you cut back equally on your macronutrients (protein, carbs and fats) you will cannibalise (burn off) muscle and body fat. Muscle is stored protein and body fat is stored energy normally from carbs and fats. What you need to do is eat enough protein so that your body has no need to cannibalise muscle but be deficient in energy foods (carbs and fats) so that your body has to cannibalise body fat for its shortfall in energy. In other words, less energy in (burn body fat) more energy out (training).

What is a Kcalorie?

A Kcalorie is not a nutrient, it is just a measurement of energy within a nutrient.

Macronutrients are proteins, carbs and fats and these are measured in Kcals.

  • 1 gram protein = 4 Kcals
  • 1 gram carbs = 4 Kcals
  • 1 gram fat = 9 Kcals
  • 1 gram of alcohol = 7 Kcals although we would term these as “empty” Kcals because they have no nutritional value.

There are examples of obese people that are malnutritioned because they have put gained weight eating or drinking high Kcal, low nutrient foods. Some examples of these are:

  • Alcohol
  • Sugars
  • Processed Foods
  • High bad Fat foods

etc.

Some examples of these high Kcal/low nutrition meals are

A KFC meal – 3 pieces chicken, chips and a cola is 1500 Kcalories.

A McDonalds average meal – 1500 Kcalories

A large Pizza can be 3000 Kcalories

The key is to eat low Kcal(lose body fat) high nutrition meals (get adequate nutrient for the recovery from the trauma of training)

Some examples of low Kcal/high nutrition meals/food/supplements are

A chicken breast, baked potato and veg is about 450Kcals

A Salmon steak, pasta and veg is about 550 Kcals

A grilled piece of white cod, rice and veg is about 400Kcals

2 boiled or scrambled eggs on 2 pieces of brown toast is 300kcals

A very big (250g) of green veg is only 60Kcals

I piece of fruit 60Kcal

SIMPLES

ALL THE GLITTER IS NOT GOLD

When the sun is shining!

People appear to be smiling more, walking with a spring in their step, letting each other out at junctions, stopping and chatting in the street!

The sun brings the best out in people as well as nature that’s a given. And it’s Friday, the weekend is upon us already!

And life goes on yet some of us are still struggling.

Struggling to get out of bed and open the curtains.

Some are struggling with a purpose for the day ahead not knowing what lies in store. And with this uncertainty comes anxiety.

Some are already looking forward to the day the kids go back to school! True story!

While we switch our phones on and see people on social media having the times of their lives.

People have already smashed a hour run and devoured a perfect post workout breakfast.

Some have clinched a deal in Tokyo overnight and their share value has doubled. Money is rolling in while they were still asleep!

Maybe you’re away on holiday reading this while a girl in red bikini walks past with a Special K figure to die for? How did she get to look so perfect you may ask?

But the thing is you only see the first impression, the exterior of these people and the ‘highlights’ of their day/week on Instagram or Facebook.

When the reality is all these people are fighting their own battles, struggling with their own demons.

The guy who got up to run or workout at 5am this morning hasn’t trained this month because he’s been depressed and it took every ounce of effort to get out of the front door!

The person who’s shares doubled overnight lost their house last year from a deal that went the other way!

And the Special K girl in the bikini hasn’t eaten for 3 days, cry’s herself to sleep every night and struggles staying in any relationship for longer than a month!

What you see is very rarely the real picture that people portray. So never take it for granted that it’s just you who is struggling be it your weight, money, your job or your relationship.

Everybody is fighting their own battles, myself included.

People seem to think I have a perfect diet, fat from it, it’s just way better than most chronic diets I see people put themselves through.

People think I bounce out of bed every day, on the contrary come Friday I really struggle to get up when my alarm goes off at 5:10am! I’m tired and drained from each week and don’t really want to train myself let alone 30 other people!

Yet I do it because that’s my job, whatever I’m going through at the time, turn up, smile and be as positive as I can muster for all my clients.

Whenever I see somebody that’s overweight and out of shape, I see untapped potential.
Personally, I believe it’s our responsibility as humans to do our best to live up to our genetic potential; anything less is wasting a gift and squandering an opportunity to be great.

However, I know that for each person that hasn’t yet turned the corner, there will come a life-altering moment: the birth of a first child, an eye-opening checkup at the doctor, or simply a look in the mirror one morning that says “enough is enough.”

I can’t give you motivation and inspiration – that fire has to be woken within you.

If you haven’t found the motivation yet to turn your life around, do whatever you can to continue trying new activities, reading different blogs, watching things that inspire you.

There’s a better version of you waiting for you – and a fire that needs to be lit. Be true to yourself and if you need help then reach out to me or someone close and let them know you’re struggling

YOU’RE WORTH IT

£10 introductory offer ends June 30th.
5 consecutive days of training.

.Do you find yourself making excuses every day as to why you can’t get out of bed, leave work early or find time for fitness?

You may have a genuine fear of fitness. It’s a condition that many of you suffer from.

If so, it’s time to step up.

The longer you put off exercising the more likely you won’t exercise, seems to be common sense, but recent neurological studies provide fact to this fiction.

Most of us fear something new whatever it may be and are apprehensive about making a fool of ourselves. Because of this fear, we anticipate an unpleasant experience and keep pushing that first step further back.

This is all too commonplace to feel like this about fitness.

But if we keep putting exercise off, our bodies can forget what we’ve learnt and it becomes harder and harder to get back into old routines.

Studies tell us that overweight women’s brains respond differently to exercise than the brains of leaner women. This new research suggests that our attitude and habits towards fitness may rely more steadily on our body’s shape and size than previously understood.

The trick is to not let the fear of the unknown stop us from becoming healthier and relax into the rhythm of working out that comes with familiarity.

Remember how you felt the last time you worked out?

Exhausted but exhilarated at the same time? Remember that feeling. It’s a good thing.

And this time of the year is the perfect time to start back into it!

Idiots who wait until January – the coldest, wettest, darkest month of the year to get outside and motivate themselves! No wonder over 95% fail to keep up what they intended to do!

4 ways to ease back into the gym
1.Grab a gym buddy and make weekly dates so you become accountable to each other. This is by far the best way to make a start.
2.Join in on group fitness sessions like mine, everyone no matter what stage you’re at are welcome.
3.Be freakin BRAVE! Seriously the first time will be the hardest session you ever do, not just physically but mentally! And then you’ll kick yourself for not doing it earlier!
4.Try out a personal trainer for some one on one advice and training. I come highly recommended! This may not be for you but I can advise the best step forward to suit you and your goals. Get in touch, I don’t bite!

You must be thinking about the Summer by now and with next week potentially breaking all records as the hottest June ever then wouldn’t it be great to get your arms and legs out with more confirdence than ever before.

Have a great week and make today the day you grit your teeth, focus on yourself and make that step you’ve been wanting to for so long! I promise it will be the best decision you ever make

THE BEST INVESTMENT YOU CAN EVER MAKE IS IN YOURSELF BECAUSE YOU ARE WORTH IT.YOUVE JUST GOT TO BELIEVE IT.

RECOMMEND A FRIEND WHO IS IN NEED OF A MASSIVE KICK UP THE ASS. YOU COULD BE SAVING THEIR LIFE

COSTA your waist line

COSTA your waist line

Have you ever noticed that most Coffee shop chains are massive CARBOHYDRATE outlets.

Breads, Instant Porridge, Cakes, pastries, biscuits, Sandwiches with little protein on etc
Then comes the coffees, thats a lottery also. Unless you know what’s high in calories or not
Large Cappuccino – 165 cal
Blueberry muffin – 450 cal
Bacon muffin – 300 cal (Only thing containing Protein)
Toasted tea cake – 320 cal
Vanilla and blueberry cake – 560 cal
Medium skinny Latte – 120 cal

So in the space of 15 minutes you could easily consume 500 cal plus of foods/drinks that have little to know nutritional value.
Carbohydrates are made up of three component, fiber starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

When consumed they are broken down into glucose which enters the body’s cells with the help of insulin. … If more glucose is consumed than can be stored as glycogen, it is converted to fat, for long-term storage of energy. High fibre, starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks.

So simples need burning off quicker, and complex take longer. So if you’ve a sedentary job and a diet higher in Simples, you’ll add fat easily.

HIT REPLY TO GET INVOLVED IN THE GROUP SESSIONS.

THE BEST INVESTMENT YOU CAN EVER MAKE IS IN YOURSELF BECAUSE YOU ARE WORTH IT.YOUVE JUST GOT TO BELIEVE IT.

RECCOMEND A FRIEND WHO IS IN NEED OF A MASSIVE KICK UP THE ASS. YOU COULD BE SAVING THEIR LIFE

STAFF WELLNESS PACKAGES NOW AVAILABLE

2 OPTIONS

1 – Bring your staff to our purpose built Personal Training Studio or We bring equipment to the work place and train however many that show up. We’ll also supply generic food and meal prep info to help towards staff personal goals. £75.00

2- Same as option 1 but We’ll supply daily macro nutrient intake for each person (calories, carbohydrate, protein and fat intake) which they can record through an app on their phones, plus monthly weigh in to see who’s doing well, or not. £100.00

For anymore info please send us a message.