Pre/Post workout…what should you eat? What should you avoid?

Its a question that comes up quite often, what type of food and how soon before and after a workout should you eat….well I hope this little article will help you out a bit.

PRE WORKOUT
The point of the pre workout is to give your body some energy from the right sources to be able to do your workout properly, but this should be 1-2hrs before training, to be able to allow the body to digest it. A Mix of complex carbs to ensure a slow release of energy, and also easily digestible.
Organic Peanut Butter (not sun pat) on Gluten Free Bread with Banana and a sprinkle of cinnamon
Seeds/Nuts (small amount as high in fat)
Fruit & Nut Style Trail Mix – handful
Smoothie
Oatmeal – slow release
Apple Wedges with Peanut Butter on
Helping to increase energy levels & avoid that sugar crash that you would get from sugary, crappy snacks

POST WORKOUT
The point of the post workout is to give the body nutrients to restore and rehydrate the body and aid with muscle recovery. The post workout food should be 30-45mins after.
Lean proteins – non bloating
Veggies
Salmon – inflammatory and helps regulate insulin levels
Sweet Potato – helps restore Glycogen levels
Spinach – lowers Blood Pressure, is an anti inflammatory and helps curb appetite
Eggs – aid muscle recovery
Avocado – Helps the body absorb minerals from veggies
Protein & Veggies rich juice/smoothie drink

I hope this has helped

Avoid any sugary snacks, that you think give you a high and also caffeine – its not doing the body any good and as much as you feel it is aiding a workout or recovery its just adding sugar to the body….also check out “protein bars & Shakes” if you are taking them – look at the sugar content, yes they may be full of protein BUT almost all of them are laden with sugar…so kind of cancels out the good stuff

Eat Right
Train Right
Recover Right

Jen x

IFS – In my words

So IFS – you would of seen me talking about this, but for those of you who aren’t aware of what it is….Its the “International Fitness Showcase” – this is an annual event for all Fitness Peeps held in the wonderful and beautiful Winter Gardens in Blackpool…..its a 3 day event. Its 8-6 Fri and Sat and 830-330 Sun. A class every hour, something different to chose from…..There are Lectures, Workshops, Masterclasses and everything from Yoga to High Intensity classes….from Lectures on Biomechanics to Pole!!

Its an unreal event and has been running for years and year….I wish it was more than once a year but hey ho…..the count down begins until the next one.

You wouldn’t believe it until you seen it with your eyes…..some sessions having up to 500 people in them…YES I kid you not!!

The thing I like about it most and what draws me to it….is that for those 3 days I am surrounded by likeminded, positive, happy and healthy people – everyone is there for the same reason…to learn, be inspired and have FUN!!! Now Im not saying Im always surrounded by miserable, negative people in “real life” (well sometimes I am)…but what I am saying is the atmospheres unreal….it really gives you a boost and inspires you…even down to 1 block of choreography can inspire so many ideas!!

Alongside all of the classes there is a corridor full of stalls….oh and did I indulge, well I mean whilst in Blackpool and all that! Stalls selling Fitness Clothing, Music, Equipment and Courses…its amazing…and of course decent prices.

YES you ache
YES you sweat
and YES you work hard

…..but do you know what its worth every drip of sweat and every aching muscle, because I have come away inspired and pumped and so many ideas buzzing round in my head, so much content taken away….and ready to take OneBody Fitness to the next level!!!

The Presenters (I suppose we can say Famous in Fitness…to a degree) – think going to learn to cook better from Jamie Oliver (for a comparison)….always inspire, their energy is infectious and there is always new fresh ideas to take away!!!…so a BIG THANKS goes out to them.

It was great to catch up with old friends, meet new ones and have so much FUN….

So IFS until next year…Thanks for the inspiration!
Jen x

This goes out to all the Class Instructors/PTs and basically anyone who runs their own business no matter what sector you are in….BUT more so the “Fitness Industry”

Do you ever hear this?

“wow you only do 2 classes a day….you much have sooo much spare time”

“wow you get £15-30 a session/class/hour….you must be minted”

“must be great to just workout for a living”

Yes I am sure you have heard all the above (and more) hundreds of times……and I suppose in a way we cant really blame the public for this, because after all this is all they ever see. Ive had clients/class members/friends and even family tell me I am s lucky cos I only “WORK” (being the word) a few hours a day…..hmmmm if only they knew

YES working for yourself is amazing, you can pretty much pick and choose when you do/don’t work, who you work with/for…..and how much you want to work…its amazing and its been my dream forever but people never ever see the other side…..on top of all the classes we teach/clients we train, we spend hours and hours outside of class preparing routines, writing programs, researching, reading, studying looking for specific music and creating class lesson plans…. and guess what believe it or not they don’t just miraculously come to us in class…..but again this is the side no1 ever sees. When we sit at home creating all the above and practising routines and are practically lashing the laptop out the window cos we have “instructor block”, when we stress about programs/routines….no one pays us for this, the endless hours sat in front of the laptop, in a studio or heads in a book…again no money here….

The Life of a Fitness Instructor/PT/Class Instructor is full of fun. laughs, smiles, new challenges, confidence, happiness and the chance to meet people…and this is the side everyone see’s and admires (and the side we thrive off of course), when in truth the other side of the Life of a Fitness Instructor (the side no1 see’s and understands) is full of sweat, tears, nerves, injuries, mental and physical draining, self doubt, fatigue….carrying on when you are sick and having the balls and confidence to stand up infront of a room full of people and be the 1 everyone is concentrating on and looking at when inside you are falling apart….that is the hardest part ever! Its like show business…standing up and basically performing and for that hour (or whatever) putting a smile on your face and forgetting everything. Also Standing up infront of a room of women, who look up to you and feeling a like a big frump in your clothes and feeling like a fraud….even though no1 else in the room feels that way but YOU……thats a toughie too….. There is a lot of misconceptions around the Life of a Fitness/Class Instructor…..the majority of people think because you are a Fitness/Class Instructor then life is all rosy and that we are perfect and eat perfect and don’t need to worry about our weight and how we luck…….OMG how wrong is that! A lot of people also expect that all Fitness/Class Instructors should be size 8 skinny minnies wearing crop tops……oh please as if!

As well as this consider that I personally (and I am sure others do to) do all of this on top of teaching a class:
Tax/Accounts
Routines
Website
Emails
Newsletters
Music – buy and prep
Write Programs
Articles
FREE videos for youtube and clients
Blog
Research
Read
Attend Courses/Online Seminar
And much more

The knowledge a true Fitness Professional has, doesn’t just come from 1 course or reading 1 book (if only), it comes from years and years of endless “unpaid” (and to some extent) unappreciated hours of hard work, research, reading, planning, preparing.

So ALWAYS appreciate the time given to you by anyone……because you never know what goes on “behind the scenes” of a business until you have been there yourself……and this does apply to most business that you deal with (especially small businesses) – always consider that the person behind this business puts in hours and hours of hard work…that you don’t see…its not a case of “abacadabara” and there it is…..this ain’t no fairytale shizzle….this is real life.

Cut your instructor a bit of slack because like me – inside they could be breaking and falling apart but for you they will always have a smile and I love all my class members and a smile I will always have for them

Jen x

So when it comes to Nutrition I am a pretty Plain Jane – I don’t really add spice to stuff and I never use any sauces or anything processed to my food BUT….below I have outline my 3 absolute fav and I wanted to share them with you and also outline some of the amazing Health benefits from using them

Ginger
I have Loose Leaf Tea, Fresh ginger and add to cooking, smoothies and juices
* Has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain
* Contains very potent anti-inflammatory compounds called gingerols.
* Gingerols, the main active components in ginger and the ones responsible for its distinctive flavour, may also inhibit the growth of human colorectal cancer cells.
* Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumour effects on cells.
* Warming on a cold day and can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification.
* Very effective in preventing the symptoms of motion sickness, especially seasickness
* Anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy
* Ginger has been shown to be effective against exercise-induced muscle pain
* Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

Tumeric
This is strong in colour and flavour and I don’t add much, but I sprinkle on scrambled egg, steamed veggies, add to smoothies and juices!!
* Long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine
* Significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin and curcumin produces no toxicity.
* Has powerful antioxidant & Inflammatory effects.
* It’s combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly
*  Curcumin’s antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA
* Curcumin also helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. A primary way in which curcumin does so is by enhancing liver function.
* Amazing effects of turmeric on the liver’s ability to detoxify
* Good source of vitamin B6
* Cholesterol-lowering effects are the result of the curry spice’s active constituent, curcumin,
* Growing evidence suggests that turmeric may afford protection against neurodegenerative diseases.

Cinnamon
I had to my smoothies, porridge oats, herbal teas and any baking…always get that warming feeling from it
* Lower blood sugar levels, reduce heart disease risk factors
* Loaded with powerful antioxidants which protect the body from oxidative damage caused by free radicals and the antioxidants in it have potent anti-inflammatory activity
* It helps the body fight infections and repair tissue damage.
* It can dramatically reduce insulin resistance, helping this incredibly important hormone to do its job
* Well known for its blood sugar lowering effects.
* Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease
Not only does consuming cinnamon improve the body’s ability to utilise blood sugar, but just smelling the wonderful odour of this sweet spice boosts brain activity

Im pretty sure there are thousands more benefits but I just want to outline the main ones (in my opinion)

Hope this helps

Jen x

Heart Health

So February is often seen as the LOVE month…..where everyone suddenly decides they need a date….but actually there is more important matters of the Heart – YES PUN totally intended

February is Heart Month for another reason – so I am here to talk about HEART HEALTH

You can go on to the British Heart Foundations Website and get publications, leaflets and much more….but I wanted to write this little article about Heart Health

How a healthy heart works

Your heart is a muscle about the size of a fist. It is in the middle of your chest tilted slightly to the left.

Each day, your heart beats about 100,000 times. It pumps about 23,000 litres (5,000 gallons) of blood around your body.

This blood delivers oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Your heart is a vital part of your cardiovascular system.

How can you help keep your Heart Healthy?

Exercise
Helps keep the heart strong
Reduces risk of heart disease
Reduces Cholesterol
Reduces Blood Pressure
Increases Energy
Reduces Stress
It doesn’t have to be a big challenge you set yourself…small steps of you are starting out:
Small Changes
As little as 10mins a day counts
Be realistic with your goals
Make it part of your day (take the stairs, walk on lunch)
Variety – mix it up
Reward progress with a massage
Join a group and get support

2. Healthy Eating
Regular Meals
Veggies in your diet
Reduce Salt Intake
Eliminate “Bad” Fats
Eat Fish
Stay Hydrated
Eat “Good” Fats
Don’t go crazy, and don’t avoid food….just change your lifestyle and eat healthy:
Keep a food diary
Plan and Prepare Meals
Resist Temptation

3. Eliminate/Reduce Stress
Stress isn’t a direct factor but it is a contributor. The more you stress, the more stress you put on your heart and it’ll also have an effect on your diet and exercise….so really it all needs to work hand in hand
Make positive Lifestyle Changes
Relax
Exercise
Positive, Healthy changes to Diet
Seek support if needed
Take time out

All the above points work hand in hand and they all support each other.
Start small and prioritise and work through a way to lead the happiest and healthiest lifestyle you can

You Deserve it

Your HEART Deserves it

Give it the love it needs….not just for February….for LIFE!!!

Jen x

Good Fats ‘v’ Bad Fats

So – fats always seem to be outed as the “bad guys” and the devils in the waistline wars…but you may be surprised to hear this is not necessarily the case.

There are actually “good” and “bad’ fats out there…now Im not going to bore you (or myself) with all the science jargon…Im just going to keep it simple and tell it how it is and hopefully shed some light on the Fat debate

Now lets just clear this up the Saturated fat found in coconut oil (as I know this is all on trend at the minute) is different to that found in a pizza!!

All Fats contain 9 calories per gram, but they all have very different effects on your health and your weight. Trans/Bad Fats are the unhealthy ones,

Lets start with the Bad Guys….The “Bad” Fats

Bad Fats increase cholesterol and increase your risk of certain diseases.
Bad Fats or “trans fats” or “saturated fats” (but not all….) are the type that cause:- weight gain, clogged arteries, heart disease and much more.

Bad Fats are found in:
Processed foods
Commercial baked goods (cakes, pizzas, biscuits, bread)
Packaged/Processed Food
Solid Fats (margarine)
Friend Foods
Pre-mixed Foods (cake mix etc)
And anything with “partially hydrogenated” oil on the ingredients list

So basically any food you love to binge on….think again! It contains all these Bad fats, but lets be honest we all know this anyway don’t we??

Now the Goodies…..The “Good” Fats

Fats are essential to our physical and emotional health – well the Good Fats are. Heathy Fats play a huge role in helping you manage your moods, fight fatigue and even help control your weight.
Good Fats aka “monounsaturated” and “polyunsaturated” fats can help improve blood cholesterol levels, lower your risk of heart disease and also benefit insulin levels, therefore controlling blood sugar (helpful for anyone with diabetes)

Good Fats are found in:
Avocados
Olives
Nuts
Natural Peanut Butter
Seeds
Flaxseed
Fatty Fish (Omega 3)
Coconut oil (YES I KNOW)

Omega 3 Fatty Acids are a type of polyunsaturated fat and they are superheats for the brain and emotional health. Omega 3 Fats help:
Protect the body against memory loss and dementia
Reduces the risk of heart disease, stroke and cancer
Eases arthritis, joint pain and inflammatory skin conditions
Supports a healthy pregnancy
Helps balance mood and sharpen mind
These amazing fatty Acids can be found in Fish, Seaweed, Fish Oil, Walnuts, Flaxseeds, Sprouts, Kale, Spinach and Parsley, Olive Oil

Low Fat?? Whats all that about – its a chemical sh*tstorm thats what it is….

Nowadays there are so many “low fat” options, but these have only helped increase the obesity rate…not as healthy as they sound. The problem is people are swapping the “fats” and opting for “low fat” – which are just basically full of refined carbs and sugars…which have negative effects on the body, meaning we’ve swapped 1 bad thing for another…..how does that make sense? I mean come on…how did you think the food would have taste when the “fat” was removed?? SUGAR SUGAR SUGAR!!! THE REAL DEVIL

Red Meat?? To eat or not to eat?
With the environmental damage and treatment of industrially raised cattle, the fact they are pumped with growth hormones and antibiotics and denied much outdoors time….what else could put you off? Oh and they are given GMO Feed grown with pesticides… If you must eat red meat – limit the amount and also go for organic/grass fed/free range as these don’t pose the same health risks.

So what can you do?
Increase your intake of the Good Fats
Use Coconut Oil
Have Omega 3 Fatty Acids everyday
Avoid processed Sat fats
Don’t replace fat with sugary foods
Vary your diet
eat your veggies
Go Organic
Don’t fry your foods
Snack well

Remember FAT isn’t the devil here……maybe look at your sugar intake and before you grab that “low fat” meal….THINK!!

Fat is needed and is can be god for you…choose wisely

Jen x

Friday TOP TIP!!

Stay Hydrated!! it can be easy when the wind is blowing and cold snap is here to think you need Tea and Coffee all day long…NOOOOO!!!

If you have a hot drink opt for Hot water with a slice of lemon or a herbal teabag (Ginger Tea is lovely in this weather and definitely a fav of mine)

Add Lemons, Limes, Mint, Cucumber to cold water and pop i your water bottle…refreshing, detoxing and helps you drink more water

Have a water bottle on your desk at work or on the go….so it always reminds you to stay hydrated

Staying hydrated helps flush toxins, lubricate and hydrate the muscles and stop any headaches brewing and also keeps off hunger pangs…..even more important when exercising

Jen x

Coco Loco

You may see Coconut normally as being in a Bounty, but it has soooo much to offer the body in its natural state….and now it is becoming so much more popular than it was a few years ago, more people are realising the amazing benefits for your health, skin and hair….it really is an amazing product!!!



Now when I talk about this I mean pure, 100% natural organic Coconut Oil….as you can imagine it costs a lot more than a Bounty or some Coconut Shampoo…but the Health Benefits are out of this world…and definitely worth the investment 

Lets get the sciencey bit out the way.

Coconuts contain Lauric, Capric and Caprylic Acids…the properties of these acids are:

* Antioxidant

* Anti-microbrial

* Anti Fungal

* Anti bacterial

* Soothing

Lauric Acid gets turned into Monoalauien, which helps the body deal with Virus’s & Bacteria that attack the body….and here’s where the sciencey bit ends, because lets be honest we want the nitty gritty stuff!!!

Coconut oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil, or add it to your food

It is mainly found in Saturated Fats (ARGGHHH The Bad Fats)….but stay with me…its not all ba. If you are still concerned about saturated fat, consider taking a second look. Even if you still avoid/limit saturated fats, it is important to note that not all saturated fats behave the same way in the body. Coconut oil, due to its high lauric acid content, is actually beneficial to the body.

Health Benefits:

* Hair & Skin Care

* Stress Relief

* Maintain Cholesterol Levels

* Aid Weight Loss

* Increase Immunity, Digestion & Metabolism

* Reduce Kidney problems, Heart Disease and Blood Pressure.

* Can help boost metabolism

* Can increase bone strength by allowing better absorption of calcium, vitamin D, and other minerals

* Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion

* High lauric acid content can help lower cholesterol and blood pressure. It doesn’t increase LDL and helps keep arteries flexible and prevent atherosclerosis

* Can help fight infection and flu due to its antibacterial, antiviral and antimicrobial properties

* Helps relieve the Body of Stress due to its Soothing benefits

* Helps control Blood Sugar and increases the Secretion of Insulin

* Reduces the workload on the Liver and prevents the accumulation of Fat
And the list can go on….but I wont bore you

Benefits to Weight Loss:

Contains short & medium chain Fatty Acids that help strip excessive Fat. Easy to digest and helps Healthy Functioning of the Thyroid and Enzymes. It helps speed up Metabolism by removing Stress on the Pancreas, resulting in burning more energy!! The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term. BINGO!!!

Benefits to Hair:

Coconut oil can effectively get rid of dandruff when rubbed into the scalp a couple times a week. It does make hair oily, of course, but I recommend massaging into the scalp before bed and leaving in overnight before rinsing out in the morning. It also helps strengthen hair and add shine

Benefits to Skin:

It is an effective moisturiser that prevents dryness. Can be helpful to some Skin Conditions (seek advice from GP)
Coconut oil is without question a favourite body lotion. It absorbs quickly and doesn’t leave an oily feeling at all. It makes skin incredibly silky and has wonderful antibacterial/antimicrobial properties

Benefits to Medical Conditions:

The Lauric Acids prevents Heart Problems occurring, despite the high levels of Saturated Fat. It decrease the incidence of injury in the Arteries. Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.
Studies have also shown that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

Benefits to Digestion:

Helps prevent IBS, deals with Bacterias and helps the Absorption of Nutrients (Vitamins & Minerals)
Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion

OK the bit you’ve been waiting for….

As I mentioned above it is mainly found in Saturated Fats…so I bet that put you off, but I am glad you stayed around to hear the good bit….
Coconut Oil contains Less Calories that other Oils out there now BUT The Fat content is easily converted into Energy and does NOT lead to the accumulation of fat in the Heart and Arteries…..helping BOOST Energy, Endurance and Performance and PROMOTE FAT LOSS!!

It can be bought nearly everywhere now…online, groupon, costco and most supermarkets and ALL health food shops….YES it is more expensive than a normal oil , but can you really put a price on your health???

Ensure it is 100% Coconut Oil and NO added Stabilisers or E Numbers…be very careful!!!

How can it be used:

* In Stir Fries

* Smoothies

* When cooking most foods….as a replacement for the usual oils you use.

* Cooking and Baking

* On your Skin

* Added to hot drinks

* Hair product

* Added to Epsom Salts in the bath

* Massage Oil

If you are worrying about a very strong taste…it isn’t, Im not really a fan of coconut on mass but it is absolutely GORGEOUS in cooking and especially Stir Fries and Smoothies

get investing in some….if you are serious about your health! I know £10-15 can sound expensive but you spend tons of money on crappy food and alcohol every week….this is an investment in your health

The choice is yours

Jen x

The past week the temperatures have really dropped so why not make up a winter warming soup….you can take along to work and share with all the family and its Healthy and Tasty

Broccoli & Apple Soup

Serves 4. You need:
1 tablespoon olive oil
2 cups fresh broccoli stalks, peeled and diced
2 tablespoons fresh thyme, finely chopped
1 cup onion, thinly sliced
1 cup red cooking apple, peeled and diced
½ cup celery, diced
4 cups all-natural chicken stock
¼ teaspoon ground pepper
¼ cup plain, active culture yoghurt
2 tablespoons minced parsley
1. Heat oil in a large pot with the lid on. Add broccoli, thyme, onion, apple and celery.
Cover and cook over low heat 10 minutes
2. Add chicken stock and pepper and cook 30 minutes more
3. Remove from heat and cool slightly
4. Puree the soup one portion at a time in blender or food processor
5. Serve hot or chilled and garnished with a dollop of yogurt and sprinkling of minced
parsley

Epsom Salts/Magnesium Flakes

So I quite often bore everyone with my bath routine – I use Epsom Salts for pretty much every bath I have and especially after a big training session or when my muscles are just aching.

So why? and what is it?

Epsom Slats are made up of a mineral compound of Magnesium and Sulfate and through the salts are easily and readily absorbed into the skin. Magnesium is a crucial mineral to all of our body’s functions.

What are the benefits?
Relaxes body
Replenishes levels of magnesium in the body
Improves Sleep
Relieves muscle pain
Reduces Inflammmation
Softens Skin
Eliminate Toxins – helping to detox the body
Good for Sports people
Reduces Stress
Helps to ease migraines
Increases Energy
Good for tired/sore feet
Improves Blood Flow
Helps promote healthy joints and skin
Good for muscle aches

Lying in an Epsom salt bath, or simply soaking your feet, for 20mins is going to massively improve your wellbeing, and if you train and exercise a lot then this is a MUST!!!

Epsom Salts can be bought from Amazon, Home & Bargains and most online retailers.

I absolutely LOVE using it and swear by it, helps me after a busy week of classes, when I change my training or just on those days when your body is aching!!

Invest in yourself and your body….after all its the only place you have to live

(the ones in the picture is a 5kg pack from Amazon and was only £10.99)

Enjoy the Soak

Jen x