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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!

If you feel life is passing you by, then you had better get used to the “now” society.

Everything is quicker now, everything is online and everbody wants everything NOW!!!

So to get back into the flow of things, you had better simplify things.

You need to get your eating simplified.

Buy good lean proteins with added extras. For example, if you are buying fish, choose wisely wih salmon, trout and mackerel, tuna is good too as well as a whole host of fish. They are low in saturated fats but high in oils and the types of fats YOU NEED in your body to function better full stop every day!!!

White meats are good but will not contain the added good fats for your body.

Have you changed to wholegrains and slow release carbs yet?

Its a complete myth that carbs are bad for you, just make sure you eat them in moderation (portion size should be the size of your fist). Wholegrain pasta, new potatoes, sweet potatoes, brown rice are all great examples on how to get it right on the kinds of carbs you should be eating.

Are you eating enough fruit and veg? If you’re not, then you are doing yourself a bit dis-service!!

Healthy amounts and a variety of fruit and veg will again make your body work BETTER, SIMPLE AS THAT! Your body will function better, you will burn fat quicker and your immune system will strengthen significantly.

What about water? Are you drinking enough, something like 1.5-2 litres a day? If you are not, then again you are letting yourself down in a big way! Your performances will suffer in exercise terms, you will feel far more tired and you are giving yourself too much of an obstacle if you are living on tea/coffee/diet drinks.

The NOW society can be achieved if you get these basics right first!!

Here’s some ideas to make you feel really “up for it” in February, traditionally still a tough month in terms of weather and light, but food can make a big difference to you.

Oranges and papaya

Both these fruits are high in vitamin B6 and folic acid, both of these have been found to be lacking in people who have felt continuously down.

A lot of people like the tangy scents of these fruits, and have been proven to wake up your senses quicker than most foods.

Fish oils

It has been well documented how important fish oils from oily fish are for your body. What hasn’t been so well known is the effect it has on your mood. Fish such as salmon and mackerel have been proven to work at raising individuals moods, as well performance and general health.

Saffron

Saffron is a herb that is popular with middle eastern, Spanish and indian cuisine. This is another big help in mood elevation and powering you on to achieve greater things. Saffron is a main spice used with the famous Spanish dish of paella, which gives it the famous yellow colour and spicey taste.
Paella can be very health when made properly and from scratch.

Chocolate

Most people eat chocolate from time to time, but if you’re wise then it has to be dark chocolate. There is a higher degree of cocoa beans in the darker stuff and will usually mean its better for you in terms of less saturated fat and less overall calories.

Dark chocolate will usually deliver a rise in your performance levels and give you another mood boost at usually your least energetic times of the day!

These are handy little tips that will help you along February and in general times that you will need a boost, and none of us are immune to this!