Workout BEFORE Breakfast?!!

While the benefits of exercises are known to everyone, many tend to give the morning fitness regime a miss due to the heavy work schedule or late-nights. However, morning workouts have more benefits than any other workout during the day — from controlling weight, enhancing mood and keeping you fit and healthy. Did you know it also helps you find your inner creativity?


Whether it is in just writing an article, painting a canvas or churning out ideas for your office meeting; physical activity activates the creative juices and once they start flowing, there is nothing to stop you.You start to look at things positively and feel refreshed and energised to start a new day at the end of a morning workout. To get that much-needed creative boost, set up a regular exercise schedule and see the difference

Once you take a decision to start, stick to it and ensure you get a good night’s sleep.

We exercise Monday to Friday at 06:15 and we’re ready for the day by 07:00. 

Saturday’s we meet at 08:15, every session is different – no boredom with our workouts! 

No 12 week repeating workouts that your body adapts to within just a few classes, your brain goes automatic and you find yourself daydreaming when you should be engaged, working so hard you just about complete each interval. 

If you’re really lucky you’ll work till you fail! That’s when you get fabulous results, not when you coast through as an invisible part of a big group. 

Next time you decide to do something about your fitness and you really mean it – come and join one of our pre- breakfast Fatloss Fitcamps – group Personal Training as its best. Personal attention in a small group – every repetition coached to perfection, every exercise adapted for best results. 

We look forward to seeing you before breakfast soon

Book NOW by text 07831 680086

Or email me : jaxallenfitness@gmail.com

Visit my website : http://www.jaxallenfitness.com

Train Smart.  Eat Clean. Expect Results 

Jax 

Advertisements

Green Smoothies- why?

13 Ways Green Smoothies Help You Feel Great All In Less Than 13 Minutes

What if you could have a drink that would revitalize you, clear your system of unwanted toxins, and take less than 13 minutes to make? Green Smoothies can do just that, and much more.

20131121-082318.jpg

1. All you need is a blender and an open mind.

The great thing about green smoothies is that it doesn’t require much to get started. (You could invest in a smoothie maker for silky-smooth shakes, but that’s totally optional.) My biggest suggestion is to give green smoothies a try before you get a better blender. That way you’ll be convinced of their effectiveness.

2. Green Smoothies are quick to make.

If you’re in a rush you can get a green smoothie ready and blended in less than 13 minutes. Have your ingredients prep’d and ready and that time comes down to less than 5! You can just blend and go while you drink the green smoothie on the run. You could even make a green smoothie ahead of time. Then store half of it in the fridge it will still taste great one day later or take it to work with you in your shaker and enjoy!

3. You get a steady stream of energy. (No crashing!)

You won’t experience the up-and-down spikes that you might from an all fruit smoothie when you make it a green one. That’s because the fibre rich greens slow down the absorption of fruit sugars, providing you with just the right amount of energy and nutrition at a pace that your body really loves.

4. Green smoothies can be enjoyed year round.

When your garden is overflowing with greens, just whip up a couple of batches of green smoothies and enjoy these inexpensive nutritional drinks. You can also benefit from green smoothies in the winter, by using frozen fruits and greens that you might have preserved from the summer. Green smoothies provide you with a lot of options all year round.
Make friends with your local green grocer and buy his bargain selections!

5. Green smoothies are ideal for weight loss.

Whenever you feel a craving coming on, make yourself a green smoothie instead of indulging your craving. (If you’re having a lot of trouble with cravings, book onto our mini- workshops and we’ll eliminate them together.) Green smoothies help cut cravings because they are satisfying and provide your body with tons of nutrition.

20131121-082446.jpg

6. Greens are the most Under-appreciated Superfoods.

We all know green tea is great as an antioxidant. What is green tea made of, if it’s not greens? Skip the middleman and just increase your intake of greens. Green leafy veggies are great because they have tons of cancer fighting properties, immune system boosting vitamins and minerals. Upping green leaf intake has been shown to reduce heart disease and prevent other degenerative diseases. That’s what I call super.

7. Satisfy every taste bud.

If you have a sweet tooth you’ll enjoy making green smoothies with lots of fruit. If you want something a little edgier, you can add some Raw Chocolate powder and make it a nutritiously devious dessert. If you want to replace a meal, you can make savory green smoothies using ingredients like tomatoes, cucumbers, celery, and even spices to make it a satisfying hearty meal. If you like thick smooth soup you can add homemade stock and warm through. Not quite raw – but a fantastic meal with many more veggies than you might have had.


8. You Get to be a Green food chef!

Modern cooks use blenders to make their smoothies if you really get into it you can find fantastic machines – just make sure they’re are easy to clean. That’s an important factor for me in choosing smoothies over juices- what to do with the waste pulp?

9. Get your daily portion of fruit and vegetables.

One green smoothie probably contains more fruits and vegetables than most of us eat in a day. It’s one of the easiest ways of increasing your fruit and veggie intake. Our 5 a day target really isn’t enough. You should aim for 9 or 10 a day- mostly veggies. Plus you don’t need to carry an easily bruised banana around.

10. Chock full of amino acids.

If you’re worried that you’re not getting enough protein, increase your green smoothie intake. The more greens you eat, the more amino acids that you provide your body with. Your body uses these amino acids to produce protein. But remember there no complete vegetable proteins, you will need to add whey or casein protein powders to your smoothies. ( I don’t encourage you to use soy products)

11. Indulge your creativity and experiment.

You can throw almost any fruits or veggies into your blender and it will turn out tasting pretty good. (It helps if you follow some basic guidelines, of course.) Green smoothies give you the flexibility to create your own recipes, but they’re also a great way to use up leftovers.


12. Green smoothies are chimney sweepers for your body.

Green smoothies act as a chimney sweeping brush to flush out any waste. The more green smoothies you drink, the cleaner your bowels will become, and the better your elimination. If you want to feel great, make it easy for your body to take the trash out. Oh, and that helps with releasing weight too!

13. Green smoothies are a great addition to any eating plan.

What I like about green smoothies is that they can act as a “gateway drug” to raw foods. It’s so easy to just add a green smoothie to your current diet. There’s no reason not to give it a try. If after a couple of months you’re feeling great, you might choose to increase your raw food intake a little. That, my friend, is the power of green smoothies.

The Basic Green Smoothie Recipe

20131121-082712.jpg
Feel free to use this basic green smoothie base and experiment. (Remember #11!)

2 Bananas
1 Peach, apple or ripe Pear
5 Strawberries or other Berries
Handful Spinach (increase greens gradually over time, and you’ll find you crave more of them!)
1 cup water

After you make your first green smoothie, you’ll want to learn about trying new recipes and rotating your greens.

What Are YOUR Favorite Green Smoothies Recipes?

I’d love to hear what your favourite green smoothie recipes are! I know there are tons of variations out there, but which one is YOUR favourite?

Eat Clean, Train Smart, Feel Fantastic!

Like the post? Please follow my blog.

Thanks. Jax x

Workout Nutrition Myth! – Eggs

Workout Nutrition Myth!
Ditch Egg Yolks
Egg whites, alone, are a terrible choice due to their low fat and lack of vitamins.
The yolk, which is tastier part of the egg, has all the vitamins and half the protein.
Eating just whites is bad for your health as a lack of fat soluble vitamins wo effect your immune system, recovery potential, will spike your insulin and energy swings throughout the day. The EXACT opposite aim of post w’out nutrition.
Go for Whole Egg. Snack on Boiled Eggs!
Eat Clean – Train Heavy – Feel Great.

Eat More & Lose Weight!

What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low.

Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy.
Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive.

So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

1. Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

2. Decreases muscle mass – Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

3. Lowers testosterone levels – An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction. Testosterone helps to build muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.

4. Decreases leptin levels – Leptin is one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments.

5. Decreases energy levels – There are many physical actions your body takes when you’re not eating enough calories to lose weight, but there are also some mental ones.

6. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

So, avoid simple low calorie regimes – as soon as you start eating again – and you have to eat (unless you are planning an eating disorder) you will be back where you started, but with more body fat, less vigour, less resolve and feeling a fat failure.

Think – how long did it take you to get to where you are now – years? probably.

Consider – your diet history – have you tried every fad going? probably.

Ready for a different approach?

Add some exercise – YES
Restrict portion sizes – YES
Maintain Protein – YES
Smart Fasting – YES
DON`T EVER STARVE YOURSELF

follow me Twitter jaxallenfitness
friend me Facebook jax allen

For Amy, Nibblers & Snackers

For Amy and everyone else that cant stick to their diet!! Nibblers and Snackers take note!

4 Key Strategies for Killing Food Cravings
adapted from an article by Chad Tackett

When you’re constantly hungry, it makes choosing the right foods
at the right times really challenging.

Staying full and energized while eating fewer calories—that’s the
secret to long-term fat loss success.

Here are 4 key strategies for feeling satisfied after a healthy meal
and staying full longer. You’ll not only have a lot more energy, you’ll
crave (and eat) less later. . .

1. Eat your water. Yes, eat. Drinking water is great, and you should throughout the day, but it doesn’t provide the same level of feeling satisfied as when you eat foods high in water.

There is a separate mechanism in the brain that controls hunger and thirst. If the food you eat contains water, it will stay in the stomach longer while it’s being digested.

PLUS, foods high in water are naturally very low in calories – making them ideal for fat loss.

Many fruits and vegetables contain 90 – 98 percent water! The following are some of the most hydrating foods. . .

– Watermelon contains 92% water and electrolytes, such as calcium, magnesium, potassium, and sodium – all of which (positively) influence your metabolism!

– Grapefruit contains only 30 calories and is comprised of 90%
water!

– Cucumbers are 96% water and contain just 14 calories in an entire cup!

– Cantaloupe is 89% water and contains only 27 calories per 1/2 cup!

– Strawberries contain just 23 calories per 1/2 cup and are made up of approximately 92% water. Plus, strawberries rank as the 4th strongest antioxidant-rich fruit!

– Broccoli contains 90% water and anti-cancer nutrients that help to detoxify the vast number of potential toxins that we encounter each day. Plus, it’s a great source of fibre!

You may have noticed that these water-dense foods are all carbs.
Because they’re natural (and not processed), I’d suggest the portion
being about the size of your fist. So, a small grapefruit or a cup of sliced strawberries, for example, would work well.

2. Fill up on fibre. Fibre is critical to fat loss in several ways: first, fibre contains only 1.5 to 2.5 calories per gram, while other carbs contain 4 calories per gram (fat contains 9 calories per gram I always estimate 10 cals/ g).
Essentially, you can pile your plate with plenty of high-fibre foods without worrying about caloric-overload.

In addition to being low-calorie, high-fibre foods are more filling.
Fibre is absorbed by our bodies more slowly than other foods, which means we feel full longer.

Foods high in fibre are fruits and vegetables, beans, lentils, legumes,
and natural whole grains. Aim for at least 25-35 grams each day to
help reduce your caloric intake and keep you feeling full and energised for longer.

3. Include protein at every meal. A meal with carbs alone causes blood sugar spikes and crashes, which leave you feeling tired, hungry,
and weak. Protein helps prevent this happening, so that the carbs you eat aren’t converted to body fat, and allows energy to be
released slowly.

Great protein sources are lean meats, fish, lowfat dairy, legumes,
and unprocessed soy products.

Your choice of protein should be approximately the size of your
palm. For example, a medium-sized chicken breast.

4. Don’t leave out healthy fat. Since fat is so calorie-dense, it’s important that you eat it in moderation . . . BUT in small amounts,
it provides flavour and has a positive impact on slowing insulin response, like protein.

My favorite healthy fat source are nuts and seeds because they are also a great source of protein and fibre. Other excellent fat
sources are avocados, olives, and fatty fish (e.g., wild salmon).

The fat source you choose should be about the size of your thumb. This is about 5 almonds for the average-sized woman or 7 almonds for the average man.

Put this into Action NOW – you know which foods keep you feeling full and satisfied throughout the day, here are some great ideas that combine them all together for one super fat-burning snack or
meal:

1. Stir in a little peanut butter (healthy fat) and protein powder
(protein) into oatmeal (fiber), topped with strawberries (water).

2. Dip cucumbers (water) in hummus (fiber and healthy fat) and
cottage cheese (protein).

3. Marinate broccoli (water and fiber) and boneless, skinless
chicken breast (protein) in a little olive oil (healthy fat) and
balsamic vinegar and wrap it in aluminum foil on the BBQ.

4. A bowl of Greek yogurt (protein) with pieces of watermelon
(water), topped with flaxseeds (fiber and healthy fat). I add protein powder to this too.

These are my tips for planning my meals so that I can stay focused on
my weight loss goals. I love seeing people take control of their health,
and I’m so happy to be able to be a part of that.

Like I said, staying full while eating fewer calories is the secret to success. Do that, and avoid the daily pitfalls, and you will succeed.

A few small,
easy changes in your daily routine will have profound, lasting effects
to reach your weight loss goals. End the self sabotaging now.

This information has worked for my clients and myself. If you want, it will work for you.

Follow me Twitter @jaxallenfitness for daily healthy tips.

Friend me on Facebook Jax Allen
For more info and to join my fitness groups.

Shopping List For Healthy Fat Loss

Are you ready to take charge of your weight and your health once and for all?

 

Are you ready to feel the best you have ever felt?

 

Don’t let one more day go by without living the incredible life you’ve dreamed about.

 

Shopping List  – Basics Part One

Bread

Choose gluten free or organic sprouted whole grain products, spelt flour and breads.

Sources include main supermarkets and health food stores ( look for frozen options in smaller stores)

 

Dairy

Choose organic dairy products, especially milk.  Beware always choosing fat free dairy – you need the fat soluble nutrients from this food group.

 

Meats and Poultry

All of the animal protein you choose should be hormone- and antibiotic-free,

Free range, grass-fed, and if possible organic. Sources include local farm markets, your local Butcher or supermarket meat depts. Try to buy local if you can..

 

Nut Butter

Choose nut butters (e.g., almond, walnut, cashew, or macadamia nut) made from raw (not roasted) organic nuts.

 

Oil

For high-heat cooking, coconut oil is your best choice.

It should be certified organic, unrefined, no chemicals (including hexane), unbleached, not deodorised, not hydrogenated, made from traditional coconut palms only (no GMO varieties), and cold-pressed (no heat used in the extraction process).

Sources include local health food and Asian and Eastern Supermarkets.

 

For no-heat cooking (sautéing) and use straight from the bottle (on

salads and cooked foods), choose organic extra-virgin olive oil.

It should be cold-pressed, cloudy (unrefined), and sold in a dark bottle. Sources include local health food stores.

NOTE: some of my recipes state EVOO – Extra Virgin Olive Oil.

 

Omega-3 Supplements

 

Krill Oil is the Gold Standard  as it is high in Omega 3 and low in Omega 6 – (6’s are linked to increased inflammatory diseases.)

Cod liver oil should be taken in the winter because of its higher vitamin D

content. (Although our bodies synthesize vitamin D from the sun’s ultraviolet

rays, sun exposure typically is insufficient during the winter.) Softgels are more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle.

 

Fish oil should be taken in the summer because of its lower vitamin D

content. The softgel form is more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle, or 1millilitre per 10 pounds of body weight (1teaspoon=5 mls).

 

Salt

Choose Iodised salt unless you have a diagnosed heart problem (you should discuss this with your health care professional)

I don’t believe there’s any point spending extra money on Sea Salt.

NOTE – if you eat fresh or fresh frozen veg or grow your own you probably won’t need to add salt at all.

 

Aqave Nectar

This is available (as a liquid, like honey). The liquid extract is ideal for all beverages.  Sources include Tesco, Sainsbury’s etc.

 

Stevia

A natural, calorie free sugar –from a plant source –  Truvia etc…good for cooking and sweetening drinks. DON’T use aspartame or other chemical artificial sugar substitutes.  Fructose is no better for you and is often manufactured from Corn Starch – and not in good way – don’t touch it.

 

Water Filtration Systems

Our bodies absorb water not only from food and drink but from food too.

You can buy water filters quite cheaply now… under £5 – they will give you lovely drinking water for months at a time.  Add a lemon or lime – luuvlee..

 

Remember…

Do the very best you can with whichever foods are available to you. You may

not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural”.

 

I know from experience with many clients that following the plan 90% of the time gives amazing results.  You will have more energy, concentrate better, your hormones will settle and weight loss – especially fat loss will be easier than ever.

 

You need calories to train hard – so don’t avoid meals – if you run out of time, supplies or imagination have a protein shake/smoothie….

 

Train Hard  *   Eat Clean  *   Expect Results