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

Monday, 10th September

Your training should always be balanced each week over a seven day period, and you should plan what you’re going to do each workout.

For example, today is monday and typically would be a great time to put some weight training/resistance training in. This can be done through weights and dumbbells, or using your own bodyweight as resistance.

I encourage all over body workouts each time, so I would look to put my second weight session in on a thursday whichht gives you 72 hours to recover. Your muscles break down during the session, and build back up again and recover properly only when they have had enough rest.

48-72 hours is a great rest period enabling you to come firing on all cylinders.

A beginner would tend to do their weight training programme on a monday, wednesday and friday because the intensity of their workouts isn’t going to be so great, therefore needing less recovery time.

A beginner will also spend a lot of time just getting used to the new movements, usually using a lot less weight so this means less muscle tissue broken down, this is the big reason not so long a recovery is needed.

So monday, wednesday, friday if you’re just starting out, monday and thursday if you have much more experience and you’re familiar with training and the required exercise and intensity.

Then we look at the cardio side of things. Down at the gym in burry port, we use treadmills, rowers and bikes, but there’s so much more to cardio in my view.

I’m a big believer in the battling ropes, which anyone who has trained with me knows only too well! They are massive on lung capacity, shoulders. Arms, back, legs and most importantly, core! You only need around a minute on these ropes, and you are absolutely blasted so get used to them as soon as possible!

Then we like to use a lot of speed and agility techniques, as discussed late last week, so you can see you definitely DO NOT need to rely on traditional forms of cardio anymore!!

I would put these fun sessions in on a tuesday and friday, with wednesday off to recover and rest properly. Recuperation is vital and always an underrated part of your health and fitness programme.

The weekend can be your fun stuff outside, getting up walking or running even up mountains, and you have endless routes to try in terms of cycling.

There’s always swimming, longer walks in natural surroundings such as pembrey country park and exercise ideas are only limited by your imagination!

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
Posted on

Tuesday, 4th September

We talked about raising the bar with your exercise yesterday, and the absolute importance of not giving in to missing your workout just because it was first week of term!!!

This week already, I have trained many mothers who could have easily called off their training, but are aware of the hardship of missing a week or so when they get back.

Also, they tell me that their eating usually goes by the wayside when they don’t train. They miss the motivation to eat good healthy food when they do not exercise, and I can vouch for that myself.

Which brings me on to the eating side of things, are you going to stand there today accepting the fact that somehow you cannot eat well and healthy all week long? Of course you can still have a treat on the weekend, you can have a drink on the weekend as long as you don’t go bananas and you keep it to one night? Isn’t this a great example of compromise on both our part’s?

So the kids have started back school today, and hopefully you are back in the kind of schedule that is going to support a healthy lifestyle!

You have your supermarket shop in, at least 80% of it is healthy, and you will support your kids health very well by giving them healthy choices most of the time too.

Automatically when you eat healthy, you become much more energetic and much more feeling like doing some exercise. The opposite is true when you don’t eat well!

So with the word “routine” and “schedule” happening big time this week, and the kids finally going back to school, you have the perfect platform to launch your exercise programme and support your health and immune system with as many fresh, natural foods as possible?!!

What are you waiting for?!!! Let’s do it!

Twitt
Posted on

Monday, 3rd September

The school term is about to start, and with all of this comes a lot of rushing around chasing your tail.

The word “workout” may not happen for you this week, and if you expect me to agree with that statement, then you’re totally and absolutely wrong and making far too many excuses to yourself!

You need to schedule your workouts when it is possible for you to do them, there are 168 hours in every week, and 7 days, we have all have that time available to us, nobody gets more time than others!

Its how you use this time!

This is why morning workouts can be so valuable to you.

When you train early, the exercise part of your day is over, done, completed and taken care of! You may not like getting up early to start with, but the individuals who i do train and have done for many years, wouldn’t train any other time of day now, they now PREFER TO TRAIN EARLY, and often say that early is the best part of the day!

If you think you cannot get up that early to train, there is a simple solution, try getting to bed earlier the night before, that may help! I could never get up as early as i do if i didn’t get to bed early the night before, it simply couldn’t happen!!!

The people who schedule in their workouts NO MATTER WHAT are the ones i have greatest respect for. These are the people who without fail have the best results too! Not missing workouts will have a dramatic effect on your body, and its all good!

If you train most days, then this difficult school week will become far more tolerable too. Exercise is proven to effectively deal with stress very well so its a no brainer to include workouts most days of your week.

Less stress, less body fat, a stronger heart and leaner stronger body are all huge benefits impossible to ignore!! Schedule your workouts in today for the rest of the week!

Twitt