Posted on

Monday, 21st October

The purpose of being here is to educate people on how they can improve their results physically, and with their health in general. The reality is that most people never get to seem It right, and I try to take the guesswork out of this tough process (at times).

You know by now that is Monday, and how much I emphasise the vital importance of training sometime today, to kick your week off in the right way, to give your week fresh energy and to get your mind focused on having a strong, active week.

The first Monday workout will work wonders for your enthusiasm to eat well too. There’s NO WAY you will want to waste your hard earned efforts on eating junk food afterwards. You should know by now the importance of eating well, and how well your training efforts go with nourishing yourself properly on training days.

This is why we have come up with so many recipes, so many of you receive emails on their food habits, and the new ideas for meals and snacks, all of this effort is very worthwhile because its great to see you all improve-and very quickly for many of you!

The feedback I am having right now is that most of you are very positive about the 22 page email, even if takes some days to read! At least a lot of those ideas are permanently in front of you now on you computer, and you can look them up at any time.

The succession of food ideas will keep on coming, and even if just use half of them and are beneficial, then the progress you will be making will be worth it, because you will have changed your eating habits, you will be much more focused on eating much more natural food, but the great thing about it all is that all the recipes taste great and are GOOD FOR YOU!!!!

So we are off to a good start and make sure Monday is a massive start to the week!

Twitt
Posted on

Tuesday, 15th October

Key dates for you to consider would be ten weeks tomorrow is Christmas day.

The next key date would be right now and the next seven days ought to be considered vital.

I recently requested everyone I train complete a seven day eating and drinking diary. This makes the individual realize where they are going right, and where they are going wrong.

You can see from a seven day diary things perhaps that you didn’t realize you were eating. Snacks maybe that you usually called for on the way home for, that perhaps you didn’t realize how destructive they were for your health. Explaining the nutritional value of certain foods can shock people, and most importantly, change the habit there and then and suggest a new direction.

I have seen some big turnarounds with seven day diaries, literally from eating chocolate and crisps all day, to a diet full of fresh foods, lean white meats and fish for the first time, more vegetables for the first time and snacking on nuts and fruit for the very first time.

This sort of change can make a real transformation happen in a relatively quick period of time.

This is the power of the next seven days for you, and literally you can make huge changes in this time so give it your best shot and write down your seven days in their entirety.

Twitt
Posted on

Monday, 14th October

Time to recap on what we need to be doing as we get well into Autumn, and the simple things that will enhance our lives and increase performance!

Choose healthy cooking methods

Frying adds fat to your food, and deep frying adds most of all. Grilling, boiling, baking, steaming, poaching and microwaving are the healthiest cooking methods. Stir-frying is fine if you use minimal oil so aim for a teaspoon or two of olive oil and no more.

Eat before you shop
This is a well-known tip but we are going to repeat it here as it is so important. If you go to the supermarket starving you are much more likely to slip sugary, fatty items into your basket almost without noticing it. ‘How did these doughnuts get in here? Oh well, I suppose I’d better not let them go to waste…..

Drink lots of water
If you feel hungry, try drinking a big glass of water rather than snacking. Water fills you up and decreases your appetite. Also this is for essential hydration during training.

Exercise
Exercising is a vital part of any weight-loss programme as Keri would have emphasized to you by now! The more muscle you have, the more calories you burn and the more weight you will lose.

Keep healthy snacks nearby
Make sure you always have healthy snacks nearby, in the house, fridge, desk at work, car or handbag. That way you have no reason to visit the petrol station for fast food snacks.

Like anything in life, you have to get your healthy strategies in place from the start of the week to look and feel our best, without these tactics, we tend to do things on instinct and grab something we wouldn’t normally eat. The right plan is essential.

Twitt
Posted on

Tuesday, 8th October

Welcome to the Nutrition section of Keri’s blog and thank you for browsing. Good nutrition and exercise go hand in hand.

Diet plays a huge part in any fitness programme and so every week I will give you some recipes, tips and ideas on how to eat healthily to fuel your active lifestyle.

As you will notice, the recipes I give you may not seem like the sort of things you should be eating on a diet. However as far as I’m concerned this is not a diet but a healthy way of life. In order for you to achieve good fitness and a healthy diet you have to find the food you eat enjoyable and look forward to preparing and eating it. Plain food such as a breast of chicken is nice sometimes but you wouldn’t want to eat it every day and soon enough you would return to your old ways of eating out of sheer boredom!

Another problem I have with diets is that they are always concentrated on counting calories. Not only does this lead to an obsession with the weighing scales but also there is a tendency to limit or avoid certain food groups, such as carbs, which is detrimental if you are following a fitness programme and training hard. Carbs, protein and fats are vital for optimum muscle repair and growth and should never be eliminated.

I believe that you can eat everything in moderation even butter and sugar! However there is a rule. 80% of your food should be whole foods and cooked from scratch. In our household the other 20% equates to a treat on a Friday night such as a scoop of ice cream or a couple of drinks. On a Saturday night possibly a take away or a meal in a restaurant. The rest of the week we eat to train. This ensures a constant supply of the right type of nutrients, vitamins and minerals required for the demands of training. I will show you how to cook simple and quick meals and snacks that the whole family can enjoy.

I want you to start thinking of food not in terms of calories but it’s nutrients and health giving properties. How it’s going to fuel your training, giving you increased energy and vitality. Thinking this way about food will also decrease considerably your risks of getting food related diseases such as diabetes and cancer. Above all I want you to enjoy the food you cook because without pleasure you will not succeed.

If there are any recipes you would like or tips on losing weight please contact me on here or at Ted’s Gym.
Nicola.

Twitt