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Friday, 19th October

The point I was trying to ram home yesterday was the importance of eating well after workouts, to aid recovery in order for you to keep training hard and to do it often.

Another side of the coin I try to focus on is to eat well and often, never going hungry, never avoiding food because you think it may put weight on, and to get your relationship with food a lot more positive and healthy.

How many times have you been told that you shouldn’t eat much at all if you wanted to lose weight?

How many times have you been told that you need to consume strictly calorie controlled meals sold by unscrupulous weight loss clubs?

How many times have you lived your life by the weighing scales, only to be disappointed time after time, simply due to the fact that weighing scales alone are an unhealthy way to judge your progress, and actually encourage food deprivation which means nutrient deprivation too, exactly what you DO NOT WANT when it comes to getting and staying healthy.

Once you ignore the liars and charlatans of the weight loss industry selling diets that do not work and usually mean you put all the weight back on, plus 5% more at least according to scientific studies!!

Once you decide to ignore these people and organisations, you will definitely move forward quickly!!

Once you decide to concentrate on eating much more natural food, devoid of hundreds of chemicals, salt, refined sugars and saturated fat, your life, body and healthy will go forward at a speed that will pleasantly surprise you!

The great news is that we will keep on discussing food ideas and meal solutions just like yesterday and help you avoid the food traps that all the corrupt weight loss clubs and food supplement industry are trying to catch you with every single day.

Unless you change your normal daily food intake for the better, and keeping it more natural, you will never reach your health and fitness targets, avoid doing it the hard way and make life easy for yourself!!

Twitt
Posted on

Thursday, 18th October

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

Twitt
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Wednesday, 17th October

Besides handling a lot of workouts from a lot of different individuals all week, one of the biggest challenges is handling all the different emotions that all of these different people experience on a daily basis, affecting their moods, affecting their workouts, and definitely the way i approach them in the workout.

If you have someone who is in a mightily bad mood, then you can be sure there will not be much conversation going on early in the workout! Then usually, because much of the stress is relieved during exercise, there tends to be a far happier person at the end of the session, both of us in fact!!!

If you have someone who is particularly jolly, then you know you are likely to achieve a huge amount that day, and its time to take advantage of the situation by trying to reach fresh highs in terms of workout performances, which will naturally bring on better results, which at the end of the day is something we are all looking for!!

Then you will get the individuals who are the “undecided” how they feel, their moods could go either way, they can be a litte up and a little down, these are the people who need the most emotional support that day!

I always point out the positives to these people on how far they have come, and by the end of the session, the mood usually is massively positive, because once you explain the details i have taken every 28 days for the individual, the blood pressure improvement, stronger heart rate, less body fat, tigher waist and hips etc, the evidence is overwhelming in dictating that this individual should be very pleased with their progress, after all the measuring equipment never lies!!!

So you can there are a lot of emotions to handle all day long, but thats what makes my job so great, and re-affirming an individual’s progress is always very powerful and gets that person well and truly back on track!!!

Twitt
Posted on

Tuesday, 16th October

Moving into another week always brings a lot of promise, as long as you don’t do things in a haphazard way, and work fairly close to your plan.
When you have your goal in mind, it’s equivalent to having a destination in mind when you travel in a car or plane.
You start off well, you may get a little distracted and off course a little bit on the way, but in the end you know you have to get where you wanted to in the first place.
The difference with training and people’s goals and travelling in a car journey is that most people do not show enough conviction because most of us do not feel we have to get into good shape, we don’t feel we have to have great health, we may have given up on ourselves and we may feel we are somehow too old, we do not have enough time and we simply do not have it deep down to achieve what we felt we could when we perhaps 25!!
This is the big difference, one is a must which is the car or plane journey, our other journey with our body is at best a maybe, and only a few make it an absolute priority.
The ones who make it a must consistently make their workout, consistently eat well, and consistently raise their standards!!
The ones who are not really comitted constantly go round in circles blaming external factors, and ignore the most vital factor, that they are really not committed to excellence in terms of their health.
Harsh words but in Many years of training a lot of people, it’s easy to see why certain people do extremely well, and others flounder never getting out of mediocrity.
You have every opportunity to travel anywhere you want these days, but the most important journey will always be with your body and make sure you raise your commitment to get to your most valued destination!!!

Twitt
Posted on

Thursday, 11th October

The subject of goal setting is often underestimated. In the workplace you have often over zealous managers doing their often boring, non-effective management speak telling you on your annual report that you need “to set goals” for the year ahead.

The result in practice is often that those so called goals never get reviewed until the next year, every 3 months at best. This is very inefficient at best!

I try to get everyone to set new goals every week at the most.

This sounds a bit over the top to many, but those who go through it always see the huge benefits of doing so.

Real meaningful goals that matter to individuals are always important to write down!!

I have found too that through my own research, that people often lose their focus on their original goals very quickly indeed.

Either that or they reach their initial goals quickly, and often just go through the motions after that, not raising their game because they do not know the next level that they want to get to!

When you think of life, most people’s lives change on a weekly basis, a daily basis and an hourly basis when you think how quickly events can change, so if you really want to improve you had better get used to reviewing your progress and changing it to suit how fast you are progressing!

Also, the reason why I get everyone writing their goals down is that automatically become more meaningful when you write them down!

A study by Harvard university showed that goals are 80% more likely to happen when you write them down, rather than just “talk about them”.

We have a white board in the gym for this very process, and its already very productive, helping everyone who want big changes for the better in their lives!!

Time to stop talking about it all, write it down and you will get there quicker!!

Twitt