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It’s monday, and you know how its vital to hit the start of the week running, and please give it your best to really give yourself fresh momentum!!

Or if you are going away, what’s your attitude to doing workouts on holiday? Especially relevant this time of year and can make the difference to your progress and especially your mindset.

You are probably one of two types of people.

You cant wait to get away and not do any training.

Or

You take your trainers with you on every holiday and without fail, you always slip a couple of workouts in.

The mindset to take your trainers away with you is very powerful for your forward momentum, and demonstrates how important being in shape is for you.

On the other hand, if its your only holiday and you have been flat out training all year long, its good to have a break from your training and indeed, you are likely to come back fresher and enthused about the challenges ahead of you for the rest of the year.

So you have to balance which one works for you, and time your breaks to suit your schedule.

If you attitude is the first one, you’re glad to get away from your training because you’re really not into it anyway, then you will be likely to heavily over-indulge every day on holiday. Have you noticed when you come back, you promise to start back training but it somehow gets “put off” for the slightest of excuses!

This is when your mindset gets damaged and even when you do get your first workouts in, your eating is going to be all over the place and you really struggle to get back into proper eating again. In fact, the sugary and fatty foods you consume on holiday never really go away and getting back to eating to complement great health and fitness never really gets going.

The best attitude to have (in my opinion) is to enjoy your holiday, be laid back but try and do some activity, whatever it may be. You will NEVER keep your normal schedule up and who would expect you to do that that anyway?!!!!!

Doing something will work for you big time and give you a slight incentive to eat fresher foods and not the rubbish that’s going to make you feel lousy anyway. Of course you’re going to feel amazing if you eat as you do at home but you’re on holiday, so enjoy yourself.

What im saying is its all about balance, and you don’t need to trash yourself just because you’re on holiday, it should be fun but nothing wrong with putting some good food in there too, along with something active every couple of days.

This keeps you in shape and gives you momentum to start early when you return from holidays.
Don’t let 7-14 days of holidays turn into 6-8 weeks of lousy progress, we’ve all been there so lets make it happen this year!!

If you have bought some kind of health and fitness magazine lately, you may have been confused by what they have to say. This may be because the last one you bought may have said something quite different.

The one before that would have changed its message before that, and this is even before you get to reading the more “serious magazines”!

The lack of clarity and simplicity in the health and fitness message promoted in the media is not only confusing, but sometimes downright dangerous.

For example, presenter jeremy vine had a heart problem the other day and promptly blamed advice in the media for trying out the go all out approach on a rowing machine. He said he saw some advice that short all out efforts were better than conventional workouts.

I thought someone in his position would have sought professional advice.

Anyone without prior experience of exercise should NEVER, EVER go straight into an all out exercise programme.

You should always build up your activity and workouts SLOWLY AND GRADUALLY, under proper supervision. Never do too much, never try to copy programmes you see in magazines or papers without proper assessment of you capabilties.

Exercise can and will be extremely good for you. The british heart association and the british stroke society immediately responded to jeremy vine saying that exercise is good for you and reduces the chances of heart related disease by 50% at least, and what mr vine did was against the recommendations they give for exercise, and what most exercise professionals give out every day.

This is a great example of why you should always get proper advice on exercise AND build up gradually and never rush things.

Big apologies for no posts so far this week, but i have experienced security issues with my site, but thanks to justin lewis, my reliable IT wizard, i am now back and ready to blast it again!!!

Formal posting tomorrow i promise and back to normal!

Here’s a reminder for you!!

Another underrated part of good nutrition is making sure you eat and drink after your workout, no matter how late it is!

Your body needs carbs, protein and other nutrients to fill back up your energy stores and make sure your body recovers after training. If you miss this meal, it will definitely delay recovery and leave you feeling sluggish the next day.

As long as you don’t overeat, these extra calories won’t turn into fat!

Try and consume the majority of your calories and nutrients earlier in the day if possible, especially if you workout at 5-6pm, which is popular with a lot of people.

If you exercises normally at that time, you should have had a good breakfast and lunch, and a mid-morning snack and mid-afternoon snack too. This should give you enough energy to put in a good training session.

Straight after you train, try and have a drink immediately, either water or diluted fruit juice (which keeps your simple sugars lower), then a lighter meal as soon as you can.

A jacket potato with tuna or cottage cheese will work well, chicken salad with rice, pasta with a lighter natural sauce, you could try baked beans with tomatoes on toast, that would work well too.

This meal is essential after training to speed up the recovery process greatly! If you did a bit of planning beforehand, you would make sure these ingredients are easily at hand and it would be quick to make these meals.

This makes sure you’re not tempted to eat fast food, anything too sugary or your worst nightmare-ready meals after your workout which is a big no-no of course!!!

Other examples of meals to get your energy levels back after workouts include;

Lentils with rice and vegetables

Mashed potato (without butter) with grilled salmon and salad

More naturally made chicken curry with rice and vegetables

Chilli with rice and green vegetables

Lasagne with salad

Pitta bread with protein source and salad

Bean and vegetable soup with wholemeal bread

Jacket potato, chicken breast, broccoli and carrots

Fish pie with cauliflower and cabbage

Any more information, contact www.keri mckibbin.co.uk
07968 980808

If you thought of your body as a business, and more of a profit and loss situation, most people would would definitely treat their bodies in a far more respectful way.

This is a very sad thing to say because there’s nothing more important than your health!

Many people would rather spend much more money on being harmful to their bodies, than helping it.

Alcohol, smoking, eating rich food are all good examples that usually cost quite a lot of money, but are usually harmful to the body over time, with smoking being the very worst thing you can do! Yet many people still do it. These are the ones in business terms are bankrupting their bodies.

These are the same people who scoff at those of us who exercise, who eat right, and don’t smoke. The reality is that we are profiting from our daily habits, and enhancing our lives. It’s hard to understand if you don’t live this healthy lifestyle.

It’s still great to enjoy the occasional drink, enjoy a treat in eating terms, but smoking is bad for you in any form, and in any amount, so avoiding this habit will pull you back from serious disease hopefully, and allow your body to work properly in the way it was meant to!

So living the lifestyle in way that keeps you healthy encourages you to be always profitable in health terms, and keeps you profitable in your pocket too.

Smoking, drinking too much and eating rich food, both in the house and in restaurants will hurt you a lot in the pocket too. When you do eat out, try eating plainer and taste your food more, instead of smothering it in rich sauces that will pile the calories and saturated fat into your body.

It’s always profitable to be healthy, in every way possible so let’s
Stick to the plan and it will come in for you every time.

More important areas i need to be clear about are the following;

Never go straight into your exercise session without warming up. If you do,you are risking injury, you are not warming your joints and muscles up enough, you are putting possibly unnecessary strain on your heart because you will be like trying to hit top speed in your car without going through the slower gears first!

I would advise 7-10 minutes of light intensity on a stationery bike.

Also, when you finish your workout, its important to cool down appropriately. As you have worked your heart thoroughly in your exercise session, its vital you again cool it down gently, 10 minutes on bike would be ideal to cool your body down too.

Your body’s core temperature is of vital importance. Treat it with respect and it will always let your heart perform at high levels.

Someone who is unfit would have their core temperature go up quickly, the fitter you are the more slowly it goes up therefore putting less strain on your system and allowing you to work harder for longer.

Other factors affecting your body’s core temperature would be drinking enough water during your exercise session, to cool you down throughout as well as hydrate you adequately, which is again of vital importance when you are trying to perform at higher levels.

Exercising at high temperatures such as in the peak of our summer or when you holiday abroad should be avoided too.

Exercising first thing in the morning or tea time onwards when the sun dips will have a very good effect on your performance. Working out in the heat of the day when its really hot outside will really diminish your performance, and your body’s core temperature danger levels will be reached far quicker, creating a dangerous situation that you need to avoid!

All different examples on why you should always start off gradually, and cool down the same way!