Sculpting success: crafting a killer workout plan

Sculpting success: crafting a killer workout plan

Creating a solid workout plan can be one of the best places to start when forming new exercise habits. Here are my top 5 tips for crafting a killer workout plan:

1. Determine your fitness goals

   What do you want to achieve from your workouts? Are you looking yo lose weight, build muscle or improve your CV fitness? Having specific goals in mind will allow you to create a workout plan that’s tailored to your goals.

2. Choose exercises

   Choose exercises that are aligned with your fitness goals. It’s important to choose a mix of exercises that target different muscle groups, including core, lower body and upper body exercises and it’s always good to include a mix of compound exercises and isolation exercises.

3. Plan your workouts

   How often will you train? When will you train? Think about breaking your workouts into different muscle groups or do a strength session one day and a cardio another day.

4. Set a schedule

   Set a day and time when you will do each workout and stick to it. Consistency gets results. I usually recommend aiming to train 3-4 times each week.

5. Track your progress

   Record your workouts and progress, sets, reps and the weights you use. This will help you track your progress over time and allow you to adjust your workouts accordingly.

All well rounded workout plans should include strength training, mobility work, and cardio. Strength training builds muscle, mobility and flexibility training improves how the body moves and feels and can assist strength training, while cardio is important for health and circulatory health. Make sure each workout includes a warm up and cool down.

For more help on building your ultimate workout plan get in touch today.

Unlocking Your Full Potential: The Benefits of Using a Personal Trainer

In today’s fast-paced world, achieving and maintaining optimal health and fitness can be a challenging endeavour. Many individuals find it difficult to stay motivated, set realistic goals, and design effective workout routines on their own. This is where a personal trainer can be a game-changer. So, what are the benefits of using a personal trainer to help you reach your health and fitness goals?

1.Personalized Workouts:
One of the most significant advantages of having a personal trainer is the ability to tailor your workouts to your specific needs and goals. Personal trainers consider your fitness level, preferences, and any physical limitations to create a customized plan that ensures you get the most out of your workouts.

2. Motivation and Accountability:
Staying motivated is often the most challenging part of any fitness journey. Personal trainers provide consistent motivation and hold you accountable for your progress. Knowing that someone is going to turn up to your home or local park in Southwest London can be a powerful incentive to stick to your exercise routine.

3. Expert Guidance:
Our trainers are experts in the field of fitness and nutrition. They have the knowledge and experience to teach you proper exercise techniques, ensuring you get the most benefit from your workouts while minimizing the risk of injury. Their expertise can be invaluable, especially for beginners.

4. Goal Setting and Monitoring:
Setting realistic and achievable fitness goals is essential for progress. We help you define clear goals and track your progress along the way. We make necessary adjustments to your plan to ensure you stay on the right track.

5. Variety and Creativity:
We keep fitness sessions fun by bringing variety and creativity to your workouts. We introduce new exercises, equipment, and workout routines to keep your fitness journey exciting and prevent plateaus. This variety helps you avoid getting stuck in a fitness rut.

6. Time Efficiency:
Our trainers design efficient workout plans that maximise your results in the least amount of time. This can be a game-changer for individuals with busy schedules who struggle to find time for fitness. We offer both 30 minute and 50minute fitness sessions, training sessions can take place in person in South West London or online.

7. Nutritional Guidance:
A well-rounded fitness plan isn’t complete without proper nutrition. At Zara Smalley fitness we offer guidance on healthy eating habits, helping you make better food choices to complement your workout routine.

8. Emotional Support:
Your personal trainer is not just there to help you physically; they also provide emotional support and encouragement. They understand that your fitness journey can be mentally challenging, and they are there to help you overcome obstacles and stay focused.

9. Long-Term Health Benefits:
Regular exercise under the guidance of a personal trainer can have a profound impact on your long-term health. It can reduce the risk of chronic diseases, improve mental well-being, and enhance your overall quality of life.


The benefits of using a personal trainer extend far beyond the physical aspects of fitness. They provide motivation, expertise, and a personalized approach that can help you achieve your health and fitness goals faster and more effectively. If you’re looking to unlock your full potential and transform your fitness journey, contact us today for a FREE fitness consultation.

STAGES AND BENEFITS OF PRENATAL PERSONAL TRAINING

STAGES AND BENEFITS OF PRENATAL Personal TRAINING

CONCEPTION

Your body typically responds better to conception when you are healthier, this is why exercise can help. Exercise helps improve fertility, especially if you are overweight or have (PCOS), an ovarian syndrome. During this stage, we focus on cardiovascular and total body strength training to prepare you for pregnancy. If possible, it is best to begin training during this stage.

1ST TRIMESTER PRENATAL Personal TRAINING

Once you become pregnant, prenatal personal training during the first trimester can help ease the effects of morning sickness, elevate your mood and keep you and your foetus healthy. We focus on total body strength training, targeting the core, pelvic and gluteal region. This gives your body the strength it needs to stay healthy and pain free. Light to moderate cardiovascular exercises are performed during this stage.

2ND TRIMESTER OF PRENATAL Personal TRAINING

During the 2nd trimester of prenatal personal training, we focus on strengthening and stabilizing the hips, pelvic floor, and gluteal region. A solid training frequency of 2-3 times per week will help keep weight gain to a healthy limit. As your body produces relaxin in preparation for labor, the ligaments in the pelvic region begin to loosen. Keeping the pelvic region strong and healthy will help eliminate pain and potential injury while the relaxin fills your body. During this stage, we will avoid exercises where you are lying on your back for long periods of time, since the growing fetus may constrict blood flow through the vena cava vein in this position.

3RD TRIMESTER OF PRENATAL Personal TRAINING

During the 3rd trimester of prenatal personal training, you are less mobile due to the size of your belly. Traditional strength training exercises like squats, elevated bridges, and bird dogs are continued during this period, but ab exercises are limited based on comfort levels. Breathing and stabilizing exercises will help give you the stamina and strength you need for labor. If you feel lethargic during this stage, exercise will help increase your mood, give you energy and help you have a better night’s rest.

POSTPARTUM Persoanl TRAINING

After delivery, allow your body 6 weeks minimum before easing back into exercise. If you’ve had a C-section, it typically takes 6-8 weeks to heal before your body is ready for normal physical activity. Once you’re ready, we begin total body strength training. It may seem like your core has atrophied after giving birth, so it is important to build back your abdominal strength. Once you are feeling strong and stable, it’s ready to amp up and introduce circuit-style strength training into your regimen. This will help shred off the extra body fat and get you back to your desired body weight.

Prenatal and postnatal personal training is not a one size fits all program, every woman is so unique. That’s why I take so much pride in my specialised programs. My goal is to provide you with the coaching, guidance and motivation you need to tackle you and your baby’s health through fitness. Personal Training is not just about a few private sessions each week, but a lifestyle change and a solid plan to keep you active and consistent. The typical training frequency is 2-3 times per week before, during and 6 weeks after giving birth. Always consult with your doctor before starting an exercise plan. Click here for more information on pregnancy personal training.

4 Moves Every New Mum Should Master Before Jumping Back Into Fitness

When it comes to the incredible things our bodies can do, giving birth takes it to a whole new level. It's a monumental feat! But here's the thing, even though pregnancy and labor can have a big impact on your body, most of the talk about post-baby fitness is all about getting back to your pre-pregnancy self, rather than appreciating and celebrating the amazing new you.

Doctors often give the green light to resume activity after six weeks, but they don't usually provide clear recommendations on what kind of activity to choose. Personally, I believe that focusing on a fitness routine geared towards strengthening the pelvic floor is a hidden gem when it comes to getting back into your pre-pregnancy workouts while also respecting your postpartum body.

As a pre and postnatal corrective exercise specialist its important women concentrate on strengthening their cores after pregnancy to avoid issues like leaky bladder, chronic lower back pain, and pelvic floor dysfunction.

These issues can stem from a lack of pelvic floor activation. The good news is your pelvic floor can be strengthened and these issues can go away. If you’re a new mum you can start strengthening yours online or in person in South West London with one of our pre and post natal specialist personal trainers. The baby friendly sessions will help you get back in touch with your core and learn how to stabilize your new body to prevent injury.

First and foremost, our primary aim is to help you learn proper breathing techniques and activate the inner core unit, which includes the diaphragm, transverse abdominis, pelvic floor, and multifidus muscles. This, in my opinion, is the absolute crucial exercise that every postpartum woman should focus on mastering before jumping back into her pre-pregnancy workouts.

Try this core and pelvic floor centric workout before exerting any kind of force such as lifting weights and continue to incorporate it into your practice once you return to your fitness routine. You want to try and incorporate these four exercises as often as possible throughout your day.

1. Diaphragm breathing

Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

2. TVA engagement (AKA: pump)

Imagine your transverse abdominus (TVA) as a deep corset-like muscle that starts in the middle of your back, wraps around your side body and under the six pack muscles. On your diaphragm-breath exhale, focus on wrapping the TVA around your side body and hugging your entire core in toward your midline. Every inhale should release the TVA and muscles of the core, while every exhale fully activates, wraps, or pumps the muscles closer to your body.

3. Pelvic floor activation (AKA: Kegel)

The pelvic floor is a complex grid of muscles that runs front to back and side to side. To activate it, imagine the pubic bone, tailbone, and both sit bones all drawing closer together and up through the centre of the body. It’s important to activate the entire pelvic floor (front to back and side to side) and not just one section. And to allow the muscles to fully release and relax on your inhale—this release is just as important as the activation.

4. Pump-and-kegel combo

Once you can perform the above three steps separately, practice integrating all of them together continuously. On your inhale, breath into the diaphragm, relax the TVA, and release the pelvic floor. On your exhale, the TVA wraps around to hug your abdominal wall closer to your midline and the pelvic floor lifts and performs a kegel.

For more help with post natal fitness click here.

Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

• Am I motivated to lose weight?

• Am I too distracted by other pressures?

• Do I use food as a means to cope with stress?

• Am I ready to learn or use other strategies to cope with stress?

• Do I need other support — either from friends or professionals — to manage stress?

• Am I willing to change eating habits?

• Am I willing to change activity habits?

• Do I have the time to spend on making these changes?

When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 0.5 to 1 kilogram a week. Generally to lose 0.5-1kg a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

When you're setting goals, think about both process (“walk every day for 30 minutes”) and outcome goals ("Lose 5 kg"). It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake.

Consuming more plant-based food - fruits, vegetables and whole grains is one way you can lower your calorie intake. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

• Eat at least four servings of vegetables and three servings of fruits daily.

• Replace refined grains with whole grains.

• Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.

• Cut back on sugar as much as possible, except the natural sugar in fruit.

• Choose lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

For more help on achieving your weight loss goals contact me today.

25 Cardio Exercises For The Best Total Body Workout

25 Cardio Exercises For The Best Total Body Workout: The Ultimate Guide For Training At Home Without A Gym

We might be on lockdown but that doesn’t mean you can’t get your sweat on! Below is a collection of my favourite 25 cardio exercises. You can whizz through them all in 25-minutes or pick a few to do as and when you feel up to it.

Get fit and feel happy now…

1. SIT OUT’S

   Keep going for 45secs

2. Jumping Split Squats

Hang in there for 20-30secs

3. Fast Feet Drop

Let’s go hard for 45secs

4. Banded Vertical Jacks

You’ve got this 45 secs

5. Skaters

Power through for 45secs

6. Beast Shoulder Taps

30 secs & keep those hips still as you tap your shoulder!

7. Broad Jumps

Leap like a frog for 45secs!

8. Jump Rope

Get fancy with those feet for 45secs

9. Bench Runs

Get those legs up high & give me 45secs

10. Mountain Climber Push Ups

Just when you thought push ups couldn’t get more fun! 30-45secs here please

11. Burpee 180

You never realised how long 30secs was until you had to burpee!

12. lateral Toe Taps

Get tapping for 45secs

13. Squat Thrust Split Jumps

30secs here

14. Mini Banded Frog Jumps

Jump like a frog for 30secs

15. Lateral Shuffles

Get moving 30secs

16. Plank Jacks

Let’s go 30secs

17. Plyometric Wood Chops

20secs each side

18. Devil’s Press

Pressing for 45secs

19. Split Squat Snatch

Complete 8 reps each side

20. DM Thrusters

Hit these up for 30secs

21. DB Squat Cleans

1 minute here

22. DB Sea-saw

Beast it for 30secs

23. Push Up Bent Over Row

45secs of these bad boys

24. Forward Lunges

Burn those legs for 45secs

25. Rollbacks

Last one you’ve totally got this for 30secs

Turn Your Body Into A Fat Burning Machine: Intermittent Fasting:

Turn Your Body Into A Fat Burning Machine: Intermittent Fasting:

Do you want to burn stored body fat, feel less hungry and improve your overall health? Of course you do! Well, interment fasting could be the way to go for you (it’s not right for everyone); this is not a diet but a way of life, let me explain…

What is intermittent fasting?

Intermittent fasting is a general term for various eating patterns that involve fasting for short periods of time. Fasting has many proven benefits such as burning stored body fat for energy, feeling less hungry and improving your overall health.

I must stress it has absolutely nothing to do with starvation; you give your body what it needs when it needs it but you simply push your first meal later in the day. By doing this you can virtually optimize every system in your body.

The easiest way to do this is either skipping breakfast or dinner; you need to work out what option would suit your lifestyle best. By doing this you’re fasting for up to 14-20 hours, during this time you’re forced to break down body fat to use as a form of energy. As a result you lose weight, stabilize your energy levels and hormone levels are normalized meaning you feel less hungry.

Why fast?

Fasting retrains your body to become fat adapted. This means you burn stored body fat for energy, rather than being dependent on sugars from food.

This is great news because your body becomes self sufficient, you lose weight, have lots of energy and will no longer require your caffeine or sugar fix throughout your day. Moreover, you will feel less hungry.

Fasting teaches you to tune into your body. You will start to understand what “real” hunger feels like, something that occurs every 16-24 hours not every four hours!

Being in a fasted state promotes incredible changes in the body. It’s how our ancestors ate when food wasn’t readily available, now we rely on sugar for energy and mid-morning and afternoon energy dips are the social norm – I promise you this is so unnatural. We have a phobia of having an empty stomach, but rest assured amazing things happen in the body when it is!

All you are doing is pushing your first meal later into the day and then enjoying two filling meals in the afternoon.

The geeky science techie bit:

When you extend periods of non-eating some amazing things happen:

• Ghrelin (“the hunger hormone”) levels are normalised.
• Cortisol levels are at their peak in the AM, eating when cortisol is raised has been linked to increased insulin resistance and increased post meal hunger. By intermittent fasting individuals find it easier to control cravings.
• Growth Hormone (GH) increases, helping preserve muscle mass but can also help cause growth in muscle, bone density and cartilage. An increase in GH effects adipose tissue (Fat) by breaking stored body fat into fatty acids which can be used for energy throughout the body; in fact, they are worth more than carbohydrates (explaining the stable energy levels).
• Norepinephrine increases, which has been shown to have an effect on the mind as well as the body. High Norepinephrine levels have been shown to increase mental alertness, and boost the metabolism of fat. Conversely scientists now think that low levels can cause depression.
• Insulin Sensitivity increases. Short term this can benefit you by directing carbs to your muscles for muscle gains, rather than being converted to fat. Conversely being insulin insensitive long term can lead to Type 2 diabetes, Alzheimer’s and heart disease.

As well as these processes going on in the body fasting has been show to:

• Decrease the risk of Alzheimer’s
• It enables ketosis – where the body burns fat for energy rather than sugar, which has significant links to reducing the risk of chronic diseases.
• Increases gene and cell repair
• Increase longevity
• Decrease oxidative stress
• Improves cardiovascular health
• It lowers triglyceride levels and improving other biomarkers of disease
• Being insulin sensitive boosts mitochondrial energy efficiency (all cells are more efficient at using energy)

Are you ready to turn your body into a fat burning machine?

The human body is naturally a fat burning machine, but because of clever marketing and an abundance of ‘food like products’, we have become dependent on sugar to supply us with energy. Every time we have that mid- morning snack we create a bloody sugar spike, which causes the hormone insulin to be released. Too much insulin not only causes us to put on fat, but it actually stops us from burning the fat we already have. Long term this can lead to type 2 diabetes, obesity, Alzheimer’s and heart disease.

Eating ‘little and often’ or ‘grazing’ has become the social norm with the myth that it keeps the metabolism high. Unfortunately, we are encouraged to snack in between meals by companies who create ‘food like products’ which are cheap, nutrient sparse, and highly processed. To achieve your fat loss goals, avoid these products.

What you are trying to achieve is turning your body into a fat burning machine – this is called ketosis. It’s vital you fuel your body with nutrient dense food, especially if you’re exercising.

Eating plenty at meal times is key so you aren’t tempted to snack on low quality food in-between meals. Digestion takes up a lot of energy and contributes to energy slumps throughout the day. Fasting will help stabilize blood sugar levels and force your body to draw on its own fat reserves for energy, rather than being dependent on a constant stream of food.

The body will take time to adapt to this way of eating and for some people you'll find it very difficult. However, once your body goes into ketosis you will quickly reap the benefits of stable energy levels, feeling “real hunger” (every 12-24 hours), dropping body fat, and not being a slave to hunger.

Good luck! 

What does it mean if I'm not sore after a workout?

What does it mean if my muscles aren't sore after a workout? I get asked this question a lot and I don’t believe that post-workout soreness should be used as an indicator of a good workout. 

This is what you need to know...

What is post-workout muscle soreness and what causes it? 

When we exercise, our muscles are continually contracting (shortening) and extending (lengthening). When a muscle is lengthened a little more than it's used to, for example by lifting a heavier weight, then it can experience small tears (micro tears). This can cause dull, achy pain and stiffness in your muscles 12-72 hours later (otherwise known as DOMS - Delayed Onset Muscle Soreness). 

During a new exercise program, post-workout muscle soreness might occur quite often for the first few weeks because the muscles are being used in a new way and are learning to adapt. 

What does it mean if you don't get sore after a workout?

After doing the same exercises or exercise program for a while, you may find the frequency (how often it happens) and severity (how ‘bad’ it is) of post-workout soreness is reduced. This is because your body has adapted to the style of training and has become fitter and stronger!

Having a consistent workout routine is likely to lead to you only feeling sore when you do a new exercise that forces you to work your muscles in a different way. Or maybe when you do a targeted workout that requires you to work the same muscles (or muscle groups), such as your arms, over and over.

Although DOM's might make you feel like you've had a great workout, you must remember that not being sore in the following days doesn't render your workout as time wasted or useless.

If post-workout soreness isn’t the only indication of a good workout, then what is?

So if I'm not experiencing DOM's, how do I still know if I'm making progress with my workouts?

1. Is your workout routine is making you fitter? 
2. Can you do more reps or lift heavier weights than when you started? 
3. Is your body more toned? 
4. Are you able to push through a tough workout better than you used to? 
5. Do you leave your workouts feeling like you’ve given it your all?

If you answered yes to most of the above, then it is likely that your workout routine is still working for you and your body, even if you’re not experiencing DOM's. 

Have a good week. 

Zara xx

Essential Guide to Losing Weight

Weight loss is one of the most popular goals amongst my clients, I’m going to share tops tips for successful weight loss. First and foremost, you’ve got to believe in yourself and realise losing weight requires small changes you can stick to so they build up over time, eventually leading to a healthier lifestyle and a trimmer you.

How does weight loss happen?

Calories in minus calories out: That’s the simple, age-old equation for creating a calorie deficit to lose weight. Burn more calories than you consume and you’ll lose weight, right? If only it were that easy!

The key to creating a calorie deficit is to burn a little more (or eat a little less) than your body requires for weight maintenance. The calories burned through exercise + non-exercise activity + basal metabolic rate need to be more than the calories consumed through food to produce weight loss. In general, you’ll need to create a deficit of 250–500 calories per day to lose 0.25 kg to 0.5 kg per week.

Since your basal metabolic rate (the calories you burn at rest) accounts for 60–70% of the calories burned throughout the day, it’s important to calculate that as a starting point if you’re wanting to create a deficit. How much your body burns at rest depends on many variables such as genetics, age, hormones and muscle mass.

Two ways to lose weight:

OK, so now you know about creating a calorie deficit; let’s talk about how to achieve it. There are two ways to lose weight: changing what you eat and changing how you move. Most people find a combination of the two leads to the most effective weight loss.

1. CHANGE WHAT YOU EAT AND DRINK

Reducing how much you eat and turning to more healthful foods are the prime directives for anyone looking to lose weight. That said, if you don’t just want to eat healthy, but want to lose weight, you’ll want to consider these five tips as well:

    •    Track What You Eat: What you put into your body makes a difference in your health and your weight. That slice of banana bread at the bakery looks divine. But choosing it over a banana adds more than just extra calories — you’ll be piling on more unhealthy fats and added sugar. As you track your intake, you get the bigger picture of what your food contains: carbs, fats, proteins, fiber, vitamins and minerals. To get the biggest nutritional bang for your calorie buck and create a bigger calorie deficit, consume the majority of your calories from unprocessed, whole foods. While it’s important to be as accurate as you can with food tracking when trying to create a calorie deficit, don’t lose your mind in the process. It gets easier with practice. Stick with it: Logging your food consistently (even if it’s not perfect) is one of the most effective ways to lose weight. I recommend clients to use the My Fitness Pal app downloadable from Itunes.

    •    Skip Soda: Added sugars — sweeteners added to foods or beverages when they are processed or prepared — are little more than empty calories that can lead to weight gain and even obesity, which increases the risk for chronic diseases like diabetes, heart disease and cancer. Soda is one of the leading contributors of added sugars in the diet, along with cakes, pies, ice cream and even breakfast bars and cereal.

    •    Drink Water: Hydration is important for everyone, but it can also be a key component of your weight-loss efforts. In addition to keeping your body’s engine burning, water helps to stave off hunger: The more you drink, the less room you have for consuming calories.

    •    Plan Your Meals: Planning healthy meals ahead of time is one of the easiest things you can do to set yourself up for successful weight loss. It not only curbs the last-minute pizza delivery and fast-food drive-thru but will also help you save time, calories and money. It might even inspire you to introduce new meals into your daily routine.

    •    Practice Mindful Eating: Multitasking while eating — munching in front of the TV, snacking while writing emails or constant “sampling” while cooking — makes it challenging to be aware of what you’re putting in your body. Mindful eating is being aware of the taste, texture, smell and your body’s hunger and fullness cues. Knowing your cues and mastering the art of patience and mindfulness is the secret to losing weight for good and keeping it off.

2. BURN THOSE CALORIES (EXERCISE)

Reducing how many calories you eat is the best way to create a calorie deficit, but working it from the other way — burning more calories — works, too. Plus, regular exercise can boost metabolism, making creating a calorie deficit easier.

8 Simple Weight Loss Strategies:

It’s easy enough to say eat less, move more, but often more difficult to do. Here are a few ideas on how to make it easier:

1. REMOVE TEMPTATION: If you’re trying to set yourself up for success, keeping donuts and chips around isn’t doing you any favours. Give your pantry and fridge a little makeover to stay on track with your goals.

2. STOP EATING AFTER DINNER: Late-night noshes are usually high-calorie, large portions or snacky foods eaten mindlessly out of enjoyment to unwind from the stress of the day. It’s a recipe for weight gain and disaster. 

3. LEARN HOW TO ORDER AT RESTAURANTS: Eating out can rack up the calories, so knowing how to make healthy menu swaps is key.

4. MASTER CALORIE SWAPS: Whether it’s swapping hummus for mayo or zucchini noodles in lieu of traditional spaghetti, the calories you save really add up when you’re trying to create a calorie deficit.

5. CONSIDER NON-SCALE VICTORIES: Your weight is determined by a variety of factors, including hydration, climate, when you last ate, bathroom habits and exercise. In other words, weight fluctuation is common, and there’s much more to good health than a number on a scale.

6. GET ADEQUATE SLEEP: Sleep is undervalued. Getting enough quality sleep is holistically tied to your health and weight-loss goals. Sleep offers our bodies a chance at restoration and rejuvenation. When we’re sleep-deprived, we tend to eat more, exercise less and make poor food choices.

If you slip up....

Get right back on track as soon as you can. I get it, we all fall off the wagon sometimes. It’s OK — what’s more important is understanding why you blew it and getting back on track. Try, fail and adjust … it’s a journey.

Good luck xx

The best fitness gifts for girls 2017

Get wrapped up in the spirit of giving this Christmas; check out my top fitness gifts for the female wellness warrior in your life.

1. Ultracor Leggings, £230

2. Happiness Planner, £40

3. P.E.Nation Sports Bra, £90

4. Jimmy Choo Trainers, £395

5. Varley Leggings, £90

6. Apple Watch, £329

7. MZ Wallace Yoga Mat Bag, £98

8. Neom Candle, £45

9. Kenzo Jumper, £175   

10. Lulu Lemon Socks, £18 

11. Pro-Tech Athlectics Ball Roller, £8.08

12. Canda Goose Gilet, £300

Eating for fat loss

Sweating up a storm with cardio, lifting heavy in the weights section, 5+ times a week. NEWSFLASH: While this is critical to your ultimate success, it’s not enough for you to lose the fat you want.

To reach your fat loss goal, you must also follow a fat loss meal plan. Why? Even if you workout hard for an hour every day, that still leaves more than 23 hours for you to wreck all your hard work in the gym with just one slip up: a beer or a vino with your friends after work, a cheeky 4pm chocolate bar. Diet is a huge part of the fat-loss equation.

The macro split for fat loss, as with any particular goal, varies greatly and there are many different protocols that people will champion. However there is one dominant theme that runs through most protocols, the reduction of carbohydrates in the diet.

There are two basic reasons for this:

1.    Carbohydrates are converted into glucose by the body, spike insulin and are stored as glycogen. The body has a small capacity for storing glycogen so once these stores are full this excess glucose is stored as triglycerides in adipose tissue = increase in body fat.

2.    The ingestion of carbohydrates inhibits the oxidation of fats at rest and during exercise.

The macro split used in nutritics for fat loss, is 20% carbs (1g per Kg of body weight (BW)) 40% Protein (2.2g per Kg of BW) 40% Fat (1g per Kg of BW).

This split is therefore low carb but high protein/fat. The high percentage of protein is important as not only do most people lack an adequate intake of protein in the diet but also because it is the nutrient, which helps the body repair, grow and function in many different ways. Although protein is mildly insulinogenic it has a very minimal effect on our insulin levels and therefore does not promote fat storage. Instead when it is ingested it is broken down into amino acids, these amino acids either enter the liver where they are synthesised back into protein or they enter the muscle. If the latter occurs the amino acids are synthesised into protein for use, either for grow or repair. A diet high in protein will promote recovery, maintenance of lean mass, which will in turn sustain or drive up metabolism and muscle growth. All these elements help an individual when training for fat loss.

The split is also high in fat. Although fat has got a lot of negative press in the past we now know that it isn’t a macro to be afraid of and is in fact incredibly important for optimal health and fat loss. Fat is slow digesting with means it keeps you fuller for longer improving satiety levels. This is useful when working towards the goal of fat loss as staying fuller for longer will discourage you from over eating and help you reach the appropriate calorie intake to burn body fat. Fat, like protein, is essential to support different functions in the body, it is vital for synthesising hormones, maintaining cell membrane health and giving the body slow releasing energy.

It is important however that you understand the importance of getting your fats from good sources and not from processed foods. As the body can recognise natural fats and then use them appropriately, processed fats aren’t natural and therefore the body doesn’t respond to them in a natural way, which leads to cholesterol issues, fat storage and many other potential health risks.

Stay on track easily with your macronutrient split using the myfitnesspal app.

Good luck!

ABS-OLUTELY FABULOUS

Check out this killer abs circuit, it can be done almost anywhere & you can do as much or as little as you like. Go on, give it a go....

Have fun, have a great weekend. X

Burn & shred 2017!

Burn & shred this January with this quick workout, no equipment required, so no excuses - get it done!

Round 1:  30 seconds each exercises 

Rest 30 seconds

Round 2: 45 seconds each exercise

Rest 1 minute

Round 3: 1 minutes each exercise

Exercises:

1. High Knees
2. Calf Raises
3. Single Leg Hip Thrusts
4. Squat Jumps
5. Jumping Lunges
6. Jump In
7. Burpies
8. Press Ups

Have fun :-)

#fitfluential

In 2017 I will….. well for at least the first 5 days I will….. & obviously weekends don’t count, do they?!  Like clockwork each January millions of us set out for our annual re launch.

‘THE YEAR OF THE FIT TIGER’

Health is a usual contender when it comes to New Year’s resolutions. I mean it has great credentials & packs a mean punch, so it’s no surprise:

I want to share with you a few key #fitfluencial sources that keep me motivated, so at the end of 2017 you can say ‘I did.….’! Here we go… 

Brian Johnson

I’m a big fan of his ‘Optimal Living 101 Master Classes’; sign up & receive daily thought provoking emails that look to optimise every aspect of your life, so you can realise your potential.

Headspace

Mindfulness – what, ex-squeeze-me?! Life can be (is) mental, taking 5 minutes each day to meditate, can enhance your life no end. This free nifty app, holds your hand & walks you step by step through the process of meditation.

Furthermore.com from Equinox

Move over dailmail.co.uk, office web browsing is having a makeover, check out furthermore.equinox.com. Equinox’s banging blog is 100% click worthy, covering the science, the food, the style, movement & more – LOVE!

Ben Coomber’s Podcast

Nothing like a podcast on the way to work, this full fat weekly podcast covers everything from nutrition, to mind-set, exercise & human performance. Plug in your headphones; it gets thumbs up from me!

http://www.wellandgood.com/

A cracking website that nails the good sweat, good looks, good advice & good food.

My Fitness Pal

The hall monitor of nutrition apps, scan your vino blanco bottle & hey presto the ‘nutritional’ content appears in a log, tracking your daily macros.

SUPER CHARGE YOUR IMMUNE SYSTEM THIS WINTER

(Photo by Anil Iltas)

I'm delighted to share this delicious, warming, Winter broth recipe by Eloise. Eloise is a naturopathic chef who's philosophy 'let food be thy medicine and medicine be thy food' is the basis of how she cooks.

Tasty, nourishing and so easy to make this Braised Leek Broth with Celery Leaves, Baby Radishes, Fried Garlic, Carrots, Turmeric, Parsley and Dill will give your immune system the boost it needs to help fight off any sniffle germs that might be lurking around...

(recipe by Eloise at www.eloiseeats.co.uk)

 

Ingredients

1 Red Onion (sliced)

2 Cloves of Garlic (1 sliced, 1 crushed)

3 tbspns Coconut Oil

2 medium Leeks (cut in to 2inch batons, washed with outer leaves removed)

2 tbspns chopped Leek Tops (chopped from the end of the inside section of leeks above and thinly slice 2 sticks of celery (washed thoroughly, chopped, leaves picked and set aside)

3 radishes (thinly sliced)

2 tbspns Flat Leaf Parsley (roughly chopped)

3 tbspns Organic Vegan Bouillon

2 tbspns Dill

1 tsp Dried Chilli Flakes

1/2 tsp crushed Fenugreek 

1/2 tsp Turmeric powder (or x1 3cm stick of peeled fresh turmeric if available)

500ml Water (hot)

Gently heat the oil then add the sliced garlic clove and fry until golden brown on both sides. Set aside. Add the red onion to the pan with the turmeric, chilli flakes and crushed fenugreek seeds. Let the onion and spices sweat down until translucent and soft, then add the chopped garlic, celery, leek batons, carrots chunks, pinch of himalayan salt and a couple of cracks of black pepper. Let the vegetables caramelise, then add the hot water and vegetable bouillon. Leave this all to to simmer over a low heat until the veg is tender to bite into but not completely falling apart. Taste and add a little more salt, pepper, bouillon or water as desired. Once ready add the fresh herbs, sliced radish, celery leaves and chopped raw tender leek tops, then ladle into your bowl adding the crispy garlic slices just before eating. Enjoy!

For events or more delicious recipe ideas contact Eloise: info@eloiseeats.co.uk

Kettlebell Workout, Battersea Park, London

1. Kettlebell Swings | 1 minute | 20 seconds rest | 3 sets
2. Kettlebell Squats | 15 reps | 20 seconds rest | 3 sets
3. Clean | 15 reps | 20 seconds rest | 2 sets each side
4. Kettlebell Lunges | 15 reps | 20 seconds rest | 2 sets each side
5. Kettlebell Bent Over Row | 15 reps | 20 seconds rest | 2 sets each side
6. Alternate Hand Kettlebell Swings | 1 minute | 20 seconds rest | 3 sets
7. Upright Row | 15 reps | 20 seconds rest | 3 sets
8. Around the world! | 30 seconds one way, 30 seconds the other way round | 20 seconds rest | 3 sets

Have a great week. X

Nutrition under the microscope: Special K

Good morning sleepy heads!

Wipe those bleary eyes, drink your espresso and possibly take a look at the nutritional content of your cereal box! 

Under the microscope let’s take Special K the cereal notorious for its advert featuring a gorgeous lady in a sexy red swimsuit, who supposedly oozes health & happiness, having consumed her morning bowl of Special K.

Will Special K really leave us feeling happy, healthy & swimsuit ready?

A 30g serving (a large handful to you & me) is 113 calories (not including the milk). In goes 150ml of skimmed milk, now we total 190 calories.

If you consumed 30g everyday whilst restricting your calorie intake at lunch and dinner, you would look good in that red swimsuit!

The nutritional content (or lack of) would suggest however that you’d unlikely reach your daily nutritional recommendations for a healthy & happy life! Let’s delve deeper….

Special K has 5.1g of sugar per serving (4.2g = a teaspoon). Would you wake up and put over a teaspoon of pure sugar in your mouth? After one serving, you have reached 17% of your daily-recommended sugar intake. If you have more, do the maths; this is an alarming amount of sugar before 9am.

The high sugar levels in Special K indicate that it has a high glycaemic index, meaning that when these carbohydrates are consumed, they will quickly increase your blood sugar (glucose) levels. Cells can’t absorb large quantities of glucose quickly, so it’s deposited in carbohydrate reserves (as glycogen) or in lipids (aka FAT).

That post breakfast ‘sugar crash’ (feeling tired & hungry), is due to the excess insulin that is produced, to bring a sharp decline in blood sugar levels (which need to be constant to meet the energy requirements of the body, especially the brain). This sudden decline acts as a stress signal on the hypothalamus (as it requires sugar to operate), to combat this it creates a neurological reaction that stimulates hunger, so you’re going to want to eat again soon!

Protein is essential for the body to grow and repair itself; it’s recommended we have 1g of protein per 2.2kg of body weight. Special K has 2.7g of protein per serving (in comparison a medium egg which has 13g). However add in your skimmed milk (+5.11g) and the protein levels are ok. Protein in the morning will help keep hunger at bay for longer.

Fat is an essential nutrient; a source of energy, an energy store, a transport for fat-soluble vitamins A, D, E & K, it helps maintain healthy skin & other tissues. Special K Is low in fat, only 0.5g per serving, thus offering little assistance to the above functions of fat!

It has only 1.4g of fibre, which is crucial for a healthy gut and disease prevention. It’s recommended woman consume 25g of fibre per day and men 38g. As one of your 3 meals per day it is doing little to contribute to your daily fibre goal.

The main problem I have with Special K is it lacks the necessary nutrients and phytochemicals to start the day off right. If you usually choose a cereal such as Special K for breakfast, you might want to think again. Choose something with lower sugar, more protein, fibre and healthy fat.

Have a great day X