Posted on

Friday, 14th September

 

Your best shopping list!

All of these foods will serve you well, and leave no shortage of ingredients for you to cook healthy meals. As long as you eat well 80% of the time, then you will be in great shape, and keep your sanity! A treat here and there is no problem when you use this philosophy.

Meat and fish

Anchovy fillets,Chicken breast,Haddock,Mackerel,Prawns,Salmon, fresh fillets and cans,Smoked salmon,Scallops,Squid,Swordfish,Tuna, fresh and canned,White fish fillets,turkey, lean beef

 

Dairy

Free range eggs,Goat’s cheese (soft and hard),Milk,Parmesan cheese,Tofu,Live natural yoghurt

Vegetables

Aubergines,Avocados,Beansprouts,Baby beetroot,Broccoli,Green cabbage, green red and white,Carrots,

Celeriac,Celery,Chineseleaves,Corn,babycobs,Courgettes,Cucumbers,Fennel,Garlic,Greenbeans,Leeks,Lettuce,Mangetout,Mixed salad leaves,Mushrooms,Red and yellow onions,Parsnips,Frozen peas,Red yellow and green peppers,Red chillies,Rocket, spinach,Shallots, Sprint onions, Sprouted seeds, Butternut squash, Swedes, Sweet potatoes,Tomatoes, Watercress

Fruit-Apples,Apricots, blackberries, Blueberries, Grapefruit, Kiwi fruit, Lemons, Limes, Oranges, Pears, Raspberries

Nuts and seeds-Cashew nuts, Hazelnuts, Linseeds, Pine nuts, Pumpkin seeds, Sesame seeds, Sunflower seeds,Walnuts

Pulses All canned-Butter beans,Cannellini beans, Chick peas, Flageolet beans, Lentils, Mixed beans, Mung beans (dried), Red kidney beans, Spilt yellow lentils (dried), Split yellow peas (dried)

Grains and wheat-Brown rice, Buckwheat flour, Buckwheat noodles, Couscous, Millet flakes, Oats, Quinoa, Rye/wholegrain, wholemeal bread

Herbs-Basil,Bay leaves, Chives, Coriander, Dill, Fennel, Lemon grass, Marjoram, Mint, Mixed herbs, dried Oregano, dried Parsely, Rosemary, Sage, Thyme

Spices-Black pepper, Caraway seeds, Cardamom pads, Cayenne, Chilli paste, Chilli powder, Cinnamon, ground, Cloves, Coriander seeds, Cumin seeds, Curry leaves, Curry paste, Curry powder, Fennel seeds, Fresh ginger, Ginger powder, Mango powder, Mustard seed, Nutmeg, Paprika, Poppu seeds, Star anise, Turmeric

Oils-Avocado oil, Olive oil, Sesame oil, Walnut oil

handy and essentials for your storecupboard

Anchovy essence, Black olives, Carrot juice, Coconut, milk, Honey, Horseradish sauce, Mixed vegetable juice, Mustard, Dijon Mustard, wholegrain, Peppers in olive oil, Ratatouille, canned, Soy sauce,Stock, fish, Stock, vegetable,Stock powder Sun-dried tomatoes in olive oil

Hopefully, you will find all of this useful!

Www.kerimckibbin.co.uk

07968 980808

Twitt
Posted on

Thursday, 13th September

We talk all the time on here about constantly changing your workouts to bring you fresh results, and many of you have judging by some of the transformations you have been through.

We also talk about not letting yourself down in times of stress and doing the usual that most people do of “emotional” eating. In plain English, that means eating and drinking badly when stress comes into your life.

I have seen occasional drinkers become every night drinkers simply by having a month of stress, and finding that a bottle or two of wine has suddenly become the “best” solution somehow.

This is when we need re-evaluate what we are doing, to rediscover why we got into exercising and eating well in the first place.

Everyone should do this because its easy getting “caught up” into all the busy areas of our lives (work, relationships, family etc), often so much so that we never change our exercise programmes, never seek help on what we may be doing wrong, and this is when we can totally lose direction and suddenly we put on weight, lose our fitness through missed workouts, and our ambition vanishes without trace!!

This is because again we forget why we are doing this whole thing. Missing workouts we never once missed is a sign. Allowing a lot more fast food and processed food into our shopping trolleys is another sign we are “giving up” on ourselves!

This can be solved to a degree by the measurements being taken regularly, every 4 weeks, and discussing why your measurements has gone up or down.

None of us are perfect and this is why we need to assess often exactly what we are doing, or our dreams of outstanding health and have a strong fit lean body can go up in smoke without us even noticing!!!

Twitt
Posted on

Tuesday, 11th September

The overwhelming story overnight was the huge Andy Murray win in Flushing Meadows, New York.

A lot of people wrote andy murray off, as a “choker”, a “bottler” or someone couldn’t handle the pressure at the highest level.

This assertion has now been thrown in the rubbish bin, because murray defeated his most difficult opponent, who has previously crushed him in past matches and a final, and racked up 5 grand slams in double quick time.

Murray’s story is about perserverence, sticking to a plan when most people questioned whether it would work out, his supporting team believing in him despite the sport’s highest prize seemingly out of reach forever.

How things can change overnight!!!

Now there is a raft of people coming forward saying “i told you so”, and they never doubted him all along!!

This is a prime example of sticking to your beliefs, sticking to what you know is right, and following it through.

Not many people have had so many knocks, and come back from each and every one of them.

This happens every day, every week, and every year of our quest to be in shape, to get into shape and to create huge energy levels in our lives. This is a constant challenge and anyone who tells you otherwise is surely lying to you, or probably trying to seel you some kind of dodgy diet that is doomed to failure.

The message on here is always about trying to do the right thing, eat well and with some common sense, train hard but in a proper way, rest properly and have a bit of what you fancy, keeping your sanity is very important after all!!!

Twitt
Posted on

Friday, 7th September

There’s an old song called “it ain’t what you do, it’s the way that you do it” and this definitely applies to your training!

How many times have you been caught up with the mantra that you MUST train for an hour, or even an hour and a half?!!!

This may have applied to the thoughts of previous generations and the people who gave them this misleading and inaccurate information, but now you have to accept that times have indeed changed, and now exercise science dictates that we do not have to spend endless wasted hours exercising, especially when we can achieve a huge amount in the fraction of the time it used to take us to exercise!

If you believe that endlessly running on a flat surface is much more results giving than doing sprints up hills, then you need to think again.

If you still believe that lifting big weights, take long gaps for testing in between sets, then slowly move on to exercise to exercise is the best way to go, then please re-visist that thought process once again and try it out for yourself. Stop resting for 5 minutes in between sets, and cut down that rest period to 45 seconds. You will have to drop the weight maybe, sometimes by 20% if you’re not conditioned to it, but the overall effect of the workout will absolutely blow you away!!!

Too many people go to gyms and train so inefficiently it’s not true!!!

You need to get to the point, go after your targets with urgency and hopefully you have some kind of plan and direction you intend moving in!

This is a “must have and have it now” society we live in, maximise this by making your workouts shorter, more intense and make sure you’re focused on results!!

Twitt
Posted on

Thursday, 6th September

With the predicatability of the new school term starting as discussed this week, its absolutely no reason to be predictable and boring with your exercise programme.

You may have heard that one needs to change your programme every 12 weeks, but this is too limiting in my view.

You are only limited by your imagination when it comes to designing your workout, and what apparatus, if any, you end up using to reach your goals.

I love doing weight training but it doesn’t need to end there.

I like to throw in a lot of balance and instability work, meaning you really get to work your core in a very deep way, and this helps you get deep down into your muscle, and this is how you really get a strong stomach and back, which is absolutely needed to perform well in just about anything!!!

I love to do speed and agility work. Nothing worse and more boring than going on long, flat runs with no scenery to keep you interested. I love the short and sharper stuff, and getting more agile is what everyone should be interested in. The more agile you are, the better you perform in daily life, meaning less back pain, more core strength and power and you can create an unbelievable amount of energy into your life through this form of training too!!

If you have a look outside our gym by burry port railway station, you will see great big tractor tyres, which are excellent to flip, you will see sledghammers which are great to bash into tyres, you will see hurdles, cones and agility markers, you will see parachutes and harnesses, in fact all sorts of stuff to keep your variety at the very maximum, which also serves to keep interest at very good levels too.

There has never been a more exciting to train and get fit!!

Twitt