Killing Bad Habits, Creating New Ones

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Part of achieving a lifestyle change and making it stick is killing old habits and creating new ones. When I began my weight loss journey a few years ago, I had to break some bad habits and adopt some new healthy ones. Everyone made it sound easy, like I could just flip a switch, but it was really hard. Along the way, I found some tricks and short-cuts that really helped me reinforce my behaviour changes. For anyone who has just started their weight-loss journey or is struggling to break bad habits, this post is for you.

Stop Snacking.

A lot of people who are overweight struggle to lose the weight because they are constantly eating, snacking, picking, grazing and consuming a few hundred extra calories on top of their regular meals. Food is a drug, it releases feel-good chemicals in our brain and our senses are heightened. Snacking is a bad habit when it is preventing you from losing weight or causing you to gain weight. But there are a few habits you can introduce that will help you stop your snacking habit. The most effective for me is chewing gum. I go through about 50 pieces of gum every 1-2 weeks. Yes, that’s a lot of gum. I also have very healthy teeth, according to my dentist, so maybe this gum-chewing habit is doing more good than I even realise. The second best habit to introduce is drinking more water. Every time you feel like a snack, drink a bottle of water. You will pee a lot more often so prepare for that, but your body will thank you for an increased intake of H2O. The third best habit to combat a bad snacking habit is introduce more physical activity. Change your routine. Are you snacking while watching Netflix in bed? Go to a class at the gym instead. Go for a walk and listen to a Podcast. Go walk to Starbuck’s and grab a decaf Americano. Replace your snacking with a different activity that will make you feel just as good, if not better, than that shitty kit-kat.

Drink less alcohol. 

Alcohol messes your body up. It sends your blood sugar levels sky-rocketing, only for them to crash and burn the next day. It is a depressant. It can change the composition of your gut bacteria. It increases your heart rate. So yes, it’s fun and it can make for a fantastic night out with friends, but it does not do the body good. If you struggle with your weight, alcohol may have an even greater impact on you than someone who doesn’t struggle with their weight. But there are a few new habits you can introduce to help kick the alcohol habit. Sign up for early morning gym classes on the weekend to avoid the temptation to go out boozing on a Friday night. Or sign up for a Friday evening gym class for the same effect. Alternate between champagne or red wine and water, so you consume half the amount of booze you normally would on a night out. If you’re going out for dinner, order a Diet Coke or sparkling water instead of boozing. You’ll still get a mental kick from the caffeine in the Diet Coke but without all the calories. Sounds boring, I know, but it will help you shed the pounds. Don’t stop socialising altogether, this isn’t good for your happiness, but find a way to cut down on booze while still being social.

Cut down (or out) refined sugar. 

When I was younger, I loved sugar. It was my drug. I drank it, in the form of Dr Pepper or Mountain Dew. I ate it, in the form of candy. I snacked on it, in the form of brownies, cookies and cakes. I had a terrible sugar habit and when my weight peaked at 210 lbs. in 2009, I knew I had to do something about it. It took years before I got to a place where I was consistently eating a low-sugar diet. I gradually cut down. Then I pretty much cut it out altogether. Then I got stuck in a restrict and binge cycle (e.g. no sugar for a week, followed by a big bag of Pic n’ Mix at the cinema on the weekend). Then I got to a place where I was having it semi-regularly but in extremely low amounts (e.g. a few squares of chocolate a couple of times a week). Refined sugar is the reason that most overweight people are overweight. So, how do you kick this habit when sugar is on pretty much every list of ingredients in the supermarket? Again, I go back to chewing gum (bubblegum flavour to be precise). Drink flavoured sparkling water (not too regularly though, it’s full of artificial sweeteners). Eat more berries or any other low-sugar fruit. Drink black coffee after large meals to help re-balance your blood sugar levels. Exercise more, to help maintain level blood-sugar levels. Eat complex carbohydrates like porridge or rye bread with breakfast for slow-release sugars and energy. Learn to think with your stomach and not your mind. Your stomach doesn’t want refined sugar, it will completely destroy the good bacteria in your gut. Your brain wants it because it’s a drug. My biggest piece of advice here is to not replace all sugar with artificial sweetener, because that’s not good for your body either. Also, don’t replace it with honey, agave nectar, maple syrup, etc. because those are all just different forms of sugar.

There is so much more I could write here. Instead, I’m giving you my perspective on the top three bad habits of overweight people and some top tips for creating and sustaining new healthy ones. I’ll save the rest of my thoughts for a future post! For now, you can check out fitness and food tips on my Instagram and Facebook page. Thanks for reading and have a happy Sunday!

Four reasons to try plant-based eating

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Two years ago, if someone had told me to go vegan or have meals without meat or fish, I would have laughed in their face. Then I suffered months of health issues, which wreaked havoc on my hormones, digestion, mood and life. So I decided in January 2018 to do a trial period of eating less meat and more plant-based foods. I wasn’t quite sure how it would go… would I be hungry all the time? Would I become morbidly obese? Would I have enough energy to exercise and lift heavy things? Would I waste away? Would my digestive system love me or hate me for it? Would I spend more money on food or less money on food? So many questions.

A few things happened, some positive and some negative, and I’m going to share the main benefits and drawbacks of plant-based eating, from my experience, with you today.

Five a Day

If you struggle to get your five-a-day, then go plant-based for a while. Making sure you get enough vitamins, protein and fibre in a diet that is mostly made up of vegetables, fruit grains and a few dairy products is not easy. I found myself making lunches with things like eggplant, butternut squash, carrots, chickpeas, tomatoes, courgettes, broccoli and brown rice. My snacks were apples and bananas on a good day, and dark chocolate covered almonds on a bad day. I drink almond milk and apple juice pretty regularly anyway, so I kept these in. Yum.

Digestion

Eating vegetables does not give you the same bloat as eating meat. And if you suffer from any form of IBS or IBD, you’ll know that digesting meat can sometimes be painful and difficult. After six weeks of plant-based lunches, I can honestly say that I felt the difference. My meals didn’t sit like heavy rocks in my stomach. And I didn’t suffer from any uncomfortable gas either. My body liked them and digested them well. Sometimes I felt a little bloated after a carb-heavy meal but green tea and black coffee helped ease that symptom. My body struggled with some foods like broccoli and cauliflower, which are extremely fibrous, but as with any dietary adjustment, it just needed time and patience.

Satiety 

It is possible to feel full on this diet but you need to really pay attention to your protein and fibre intake. This was the only problem for me. I wasn’t always full after a plant-based meal. Sometimes I found myself hungry a couple of hours after lunch and honestly, I hate snacking during the day. It messes with my metabolism and messes with my mealtimes. If I don’t pick the right snack, it also sends my blood sugar levels all over the place resulting in crashes and mood swings and all sorts of horrors (yes, I’m human and sometimes I make bad choices.) I played around with meals including more chickpeas sometimes or lentils or quinoa. I don’t know if I ever nailed it but again, it takes time, patience and tweaks before you get it right and find your flow.

Carbs

Plant-based eating means that you get to eat more carbs, which is great. Bananas, sweet potato, squash, carrots, berries, apples, brown rice, quinoa, oats, etc. More carbs means more energy, and fuel to thrive. If you’re a runner, you are probably used to eating a high-carb diet anyway. And if you’re not, then you’ll find you have more energy to burn in your workouts and cardio sessions. The only down-side to this way of eating? Sometimes, I did find myself over-eating or going too carb-heavy or too fat-heavy. It’s easy to fill up on bread and starchy carbs, but if you’re not using those to fuel yourself physically, the weight will start to creep back on.  And on the flip side, it’s easy to go too fat-heavy and gorge yourself on nuts and avocados. But if you’re not burning fat in HIIT-based workouts or balancing that out with a lower carb intake, your body will turn that fat straight into fat. DISCLAIMER: Every body is different. My housemate can eat an entire baguette every day and still stay a size UK 6. If I even look at a baguette, my hips and arms grow by like six inches.

Plant-based eating is great for getting your five a day and your stomach and bowels will thank you for it. But beware of over-eating, under-eating and eating too many calorie-dense foods. It’s easy to eat a banana peanut butter sandwich and think, “this is plant-based so I’m a beacon of health.” But you should probably be having raw carrots and homemade avocado dip instead — unless you’ve just run a 10K of course. If you’re strength-training, you’ll need to load up on protein like chickpeas, beans, tofu and peanuts. In fact, my body craved yoghurt after gym sessions, which told me that I needed more protein. If there are two key reasons to really try this, it’s: (1) to challenge yourself to eat more fruit and veg and (2) to find a way of eating that is good for your body and good for the environment.

Look… just try it. Give it a few weeks and then let me know how you get on. You can find me on Instagram or Facebook.

100K in 10 Days

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Running is exhilarating in every sense of the word. Part of the excitement is the physical challenge and sensation of feet pounding the concrete. Then there’s the feeling of sucking in fresh air, sweating and feeling a chill at the same time, fast heart beats and traveling freely at speed. But one of the most fantastic parts of running is the moments you experience when the world is waking up or going to sleep. Seeing the sun rise before everyone else has awoken. Seeing the grass still frozen as the planet warms up. Views of untouched snow and the sound of morning bird song. A road with no traffic or a lone plane in a cloudless sky. There’s something striking and powerful about experiencing these moments on a run.

When you become ill or someone in your life becomes ill, you suddenly realise how beautiful the world is. You look back at all the moments you took for granted. And all the things that seemed so important at the time, now seem so insignificant. You capture every possible moment of beauty that you can, from sunrise to sunset. Life is so fast, so full of stress and so burdened with unnecessary pressures. It is only when you slow down and make a conscious effort to really look and see what is around you, that you realise the extent to which life is filled with special people, special things and special moments. It is sad that it takes hardship or illness to make us stop and appreciate these moments, but it’s during the tough times that we feel gratitude the most.

When a friend approached me and asked me to run 100K in 10 days, I did not hesitate to say ‘Yes.’ He informed me that the mother of a girl I went to university with had been diagnosed with pancreatic cancer. Rather than accepting the rubbish options the NHS offered her, she chose to undergo an experimental treatment involving lots of nutrient-dense supplementation and juicing. And it’s improving her quality of life dramatically. Being someone who is deeply passionate about holistic health and nutrition, I felt really strongly about Julie’s journey. It’s so promising to see a few select medical professionals embracing nutrition as a healing mechanism. We live on a planet that heals itself, the animals and plants that inhabit it. Why not use the planet to heal ourselves?

When Euan, Sam and I first started our 100K in 10 days, we felt great. The first couple of 10Ks were easy and enjoyable. But personally, my joints were on fire by day 3 or 4. On day five, I could only manage 5K due to a very intense day/week at work. I lacked energy and I lacked time. This meant I had to make up these kilometres at the weekend, which meant two 12K runs in a row. By this point, I was popping ibuprofen just to get through and my body felt extremely inflamed. On the final day, it was just about finishing without stopping or quitting. After ten days of non-stop running, we had done it. Ticked the box. Achieved. Off the bucket list. And we were already planning what we would do next! Every time my mind told me to quit, I pushed through. I told myself that my pain was insignificant and that I was stronger than I gave myself credit for. My ankles were crying, but they got their rest when all was done.

This running challenge was so much fun, because I was part of a team. The team effort was greatly motivating and we could track each other’s progress using Strava and Instagram. I made sure to take probiotics every night to help regulate my sleep and energy. My diet consisted of a lot of vegan protein, turkey, veggies, avocado, apples and bananas. Oh and of course, the odd bit of chocolate-covered nuts (#addict). Challenge yourself. And if you do, do it for a good cause. Please check out Julie’s story here and if you can, donate a couple of quid. It’s a giving time of year after all! Thanks for reading and if you do 100K in 10 days, please do share your experience with me here.

Flexitarian: What the F***?

Last week, I noticed an Insta-celeb posting about a new diet he has designed for weight-loss and it’s called ‘The Sweet Potato Diet.’ This is when I realised that, with the help of marketing and advertising, we have truly taken the word “diet” to new extremes. It has become really, really fashionable to eat a diet that is gluten-free, dairy free, paleo, vegan, raw and the list goes on. The more you restrict your diet, the more trendy you are. And don’t get me started on how some people’s restrictions are simply a cover-up for eating disorders*. Oh, you’re dairy-free but you still eat fro-yo on Leg Day? Cool. Oh, you’re gluten-intolerant but you still allow yourself a granola bar after you’ve run an ultra-marathon and have “earned” the carbs? Sure. Picture that scene where your girlfriends look on in horror as you eat a piece of bread, as in “How could you put that poison into your sacred body?” Speaking as someone who has also demonized bread in the past and then realized that bread isn’t the enemy; all refined, processed foods are in fact the enemy! If the ingredients list is a mile long, it’s not really ‘real food’ is it? We have become obsessed with putting a label on our personal nutrition, branding it in a way that fits with our social image. This is something I have never advocated and will never support. Eat real food, eat foods that will nourish you and help you flourish, eat intuitively and only supplement if/when you need to.
The newest fad is ‘Flexitarian.’ This is defined as a person who has a primarily vegetarian diet but occasionally eats meat or fish. So… you have adopted quite an ordinary, regular approach to your nutrition then? Meat is not essential to our diets; protein is. We should all eat less meat and play our part to save our planet and her resources. There is no need to put a label on it and make it into some sexy, ultra-cool trend. Hashtags like #meatless are cool and help spread awareness of this new cause and how people can change their diet and still maintain healthy nutrition, all while contributing to environmental sustainability.
Veganism and plant-based nutrition have soared in popularity in recent years. For most people, veganism is a huge adjustment and it is very challenging to eat this way and still get enough protein in your diet. If you aren’t getting protein from meat, dairy or eggs, you need to find it from other sources. Many people turn to soy products but if consumed in great excess, soy can disrupt the reproductive hormones in women. Chickpeas, lentils, beans, quinoa and other vegan-friendly foods are high in protein but also high in carbohydrates. Nuts and seeds are high in protein but also high in fats. Vegans and vegetarians can often find themselves gaining weight because they eat more foods that are high in carbs or high in fats. The best approach is to make sure the majority of your diet comes from green, leafy, fibrous veggies dressed in healthy fats like avocado, extra-virgin olive oil and seeds. Check out Instagram for vegan food inspiration and tips on how to cook healthy, filling vegan meals. If you’re London-based, I recommend making a trip to Tibits, Ethos Foods or Wholefoods for some delicious vegan inspo.
Paleo is a diet that I tried for the good part of 6-8 months and ended up gaining weight because I was eating so much fat. Paleo is one of the most restrictive diets I have ever eaten. You cannot eat grains or dairy or any processed foods. All meals are made from scratch and all ingredients must be 100% natural. It’s very meat-heavy and the exclusion of beans, nightshades and many other foods can result in a diet that is deficient in fibre. This diet, if too low in carbohydrates, can disrupt the menstrual cycle in some women so proceed with caution. Or take the principles of paleo but don’t restrict too much! Some attributes of the paleo diet make sense, like not eating refined carbohydrates and grains, but other attributes like avoiding many fruits are not necessary if you’re extremely physically active. Fruit is not going to make you sick or fat.
Try not putting a label on your diet or the way you eat. Diet and food is very personal to the individual and we all have different nutrition needs based on our physical activity, physical and mental health and internal biology. Eat to achieve your goals, feel good, thrive and to maintain a strong, stable immune system.
*If you feel you may be struggling with an Eating Disorder, please contact BEAT who can offer you advice and support on 0808 801 0677.

Bish, Do You Even Lift?

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The left image was taken in 2009 and the image on the right was taken a couple of weeks ago. There have been a lot of ups and downs in between these two photographs and the journey, and progress, has not been linear. 

Most of the time, I prefer to look forward, but once in a while, I need to look back to remember that the girl on the left (pictured above) is still part of who I am today. I must not hate her or resent her, but rather feel proud of how far she has come. How did I transform my body and my lifestyle? It started with teaching myself about nutrition and exercise. The nutrition piece has always proved challenging but exercise has become a strong passion and major part of my life. For a long time, I was a runner and cardio-lover. But my body really started to change when I began lifting weights. Hopefully, the above pictures are proof that lifting weights won’t make you fat. It will change the shape of your body and will help you build muscle. Muscle is not something to fear; it makes you fast, fit and strong. It gives you shape and definition and helps avoid injury.

With that being said, I want to share a workout for strength which includes weights and body weight. Interspersing exercises with weights and body-weight movements will help burn fat and build muscle. Sounds easy, right?! It’s not easy but it is well worth the hard work!

  • Sprint for 60 Seconds / Rest for 30 Seconds (Repeat for 6 minutes)
  • Clean and press 20kg (20 Reps)
  • Lunges with 20kg (20 Pulses each leg)
  • Straight Leg Deadlifts 20kg (20 Reps)
  • Power Jacks  (30 Reps)
  • REPEAT 3 TIMES

 

  • Side Step-Ups on Bench (20 Reps each leg)
  • Squat Jumps (20 Reps)
  • Sumo Squat with 20kg Kettlebell (15 Reps)
  • REPEAT 3 TIMES

 

  • Front Squats with 2x 6Kg Kettlebells (15 Reps)
  • Leg Extension 39kg (15 Reps)
  • Hip Abductor 45kg (20 Reps)
  • REPEAT 3 TIMES

 

  • Jumping Lunges (100 Reps)
  • Running at 10.0Km/h for 10 minutes to Cool Down

 

Remember to adjust the weight to fit your own personal strength. Don’t forget to stretch at the end of this workout and use a foam roller if necessary. Have a hot bath to relax those muscles and make some Golden Milk to help ease an inflammation. Have a high-protein dinner, get lots of sleep and make sure to recover the next day. Recovery doesn’t have to mean no exercise at all, a gentle run may be OK, but don’t over-exert yourself. Have fun with your fitness and have a great week!

Five Ways to Motivate Yourself to Stay Healthy

Motivation is a term used by many as if to signify some obscure mysterious, stranded concept or object that we must dig and search wide to find. Where can you find motivation? What does it look like? How do you maintain it?

Recently, I met a wonderfully passionate PT in Covent Garden who shared with me something called the Emotional Threshold. This is the exact point when someone becomes emotionally ready to commit to achieving a goal. Many people want to lose weight or get fit but are not ready to commit and make the sacrifices necessary to achieve their weight loss goal. Many people want to get healthy but deep down, they don’t want it enough.

In January 2015, I reached my emotional threshold and committed a sum of money to Personal Training as well as a huge amount of time to reaching my fitness goals. I committed to the diet, the personal research on nutrition and health, the time spent exercising and I sacrificed my social life and any activities that involved alcohol! I had reached a point where I was willing to do anything to lose weight and lean out. I wanted it more than anything and I remember standing in front of my personal trainer and saying, “I am ready. Let’s do this.”

Fast forward a year and a half later and I found myself slipping back into bad habits. My motivation and willpower to say “No” to treats has been virtually non-existent. And I find myself asking, “Why?” What has gone so terribly wrong? Why am I eating treats every day and why can’t I say “No” when someone dangles a piece of chocolate in front of me? I am a logical, rational person and I know that the chocolate has zero nutritional value and the bad ingredients in them will have all sorts of terrible effects on my body including acne, cellulite and excess body fat.

My frustration with myself got me thinking and reflecting on how I acquired such strong motivation last year. What motivated me? How did I stick to my plan for achieving my goals? What got me to the gym on the mornings when I was tired? What stopped me saying “Yes” to that piece of cake? My motivations were very personal to me and I have shared them in previous posts, but for this post, I want to share my five steps to motivation so you too can achieve your goals.

The Why. 

Before you can even begin, you need to ask yourself why you want to do this. Are you truly doing it for yourself? Is the reason strong enough to get you out of bed in the morning at 5:00am on a rainy day in December? The “Why” is the most important part. It can’t be too superficial and if there are multiple reasons why, even better. The stronger this is, the more likely you are to succeed.

3 Reasons.

Consolidate your reasons and decide on the three most important ones. You can’t have a list a mile long. This is too much and you will feel overwhelmed. Decide on your three top reasons for committing and write them down. Remind yourself every single day of these three reasons and drill them into your brain. Repeat. Repeat. Repeat.

Baby Steps.

Start small. If you can stick to your diet for 1 day, that’s a win. Then one more day. And one more. And before you know it, you will have hit a week. That is fantastic. One week will turn into two and when you hit the 21-day mark, it becomes a lifestyle change. Try cutting out alcohol for the first short while to avoid messing with your body’s hormones, hunger signals, sleep, etc. Start small and take it day by day, week by week. Don’t overwhelm yourself with saying things like, “I’m going to cut out candy for 6 weeks.” You’ll fail. Start with, “I’m going to cut out candy for 6 days.” This is more realistic and the small wins will strengthen your motivation rather than leaving you feeling deflated.

SMART Goals.

Goals should be Specific, Measurable, Achievable, Realistic and Time-bound. Use tools like a journal, a calendar, a spreadsheet or post-it notes to help keep you on track. Write down your goals to hold yourself accountable. Create short-term and long-term goals. Try setting goals daily, weekly, monthly and quarterly to stay focused and to make sure you always have things to work towards.

End Result.

Decide what your end result should be. Is this a weight? A percentage of body fat? A dress size? A marathon? A Bench Press? You need a specific box to tick when you have reached your ultimate goal. This doesn’t have to be the end of your lifestyle change but you need this point to know that you have succeeded. From here, you can celebrate your achievement and figure out what your next goal and challenge may be.

Why Monday Morning Workouts are so Effective

 

After a weekend of sleep, rest, good food and good company, Monday mornings are the best time to get a really powerful workout in. Your body will be well-rested, well-fed and able to push through a harder workout than you’d ever manage at the end of the week. I enjoy completing my HIIT workouts earlier on in the week and leave my LISS until Thursday or Friday when I’m a lot more tired and struggle to push through any form of high-intensity workout. Currently, I’m training for a Tough Mudder so I’ve been gradually increasing the intensity of my workouts. On Monday morning of this week, I challenged myself to squeeze in as much as I could in 45 minutes.

Below is my Monday Sweat Session Workout:

  • Rowing 1000m
  • 75 Burpees with Press-Ups
    • Complete this circuit in five separate sets split into 200m and 15 burpees. You can do regular burpees or try a variation. I did burpees with press-ups but you could incorporate star jumps, squat jumps, jumping lunges or any explosive exercise to make this exercise even more challenging!
  • 60 Second Stairmaster Sprints
  • 60 Second Planks
    • Repeat this circuit four times and if you want to up the level of difficulty, add in Kettlebell swings after the planks.
  • Running at 11.5km/h on 1.5 incline
    • Run for a constant 20 minutes or split this into four 5-minute sections with rest periods or wall-sits in-between.

Sounds easy, right? Try completing this circuit as fast as you can with no more than 20 seconds of rest at a time to catch your breath. You are guaranteed to leave the gym feeling the burn! Remember, to burn fat and build or maintain lean muscle, HIIT is more effective than long periods of steady LISS/cardio. For optimal results, combine HIIT, LISS/cardio and strength training incorporating 1-2 rest days for recovery. Nutrition and fitness is personal so the same approach won’t work for everyone. Most importantly, results take time so be patient, stay focused, work hard and never stop believing in yourself.

 

Sunday Fun-day: Golden Milk and Meal Prep

Some of you may be reading the title of this post and thinking, “Hmmm… what the hell is Golden Milk and meal prepping is the last thing I would label as Fun.” Today was not a typical Sunday, it ticked a lot of little happiness boxes for me. And Golden Milk was something I had been wanting to try for a while after putting turmeric in my tea and chugging it with my nose closed. Turmeric in hot tea alone isn’t great… but Golden Milk was actually quite drinkable. What makes me happy/content in life? My family, my friends, good coffee, a nice morning run, a super training session, dark chocolate covered rice cakes, a great vintage find, a successful meal prep… to name a few. Today, I had all of the above.

What is Golden Milk? This is a concoction of Turmeric, Ginger, Cinnamon, Honey, Chilli Flakes and Almond Milk. From browsing online, there are so many variations you can make; some people choose to use coconut milk and some people use black pepper rather than chilli flakes. I used what I had in my cupboard. Then I heated it on a hob for 7-10 minutes on a medium heat so that it simmered. It was then somewhat of ‘Golden Tea’ as I consumed it whilst hot. The key benefit of turmeric is that it’s an anti-inflammatory. This article explains some of the other health benefits really well.

Meal Prep this week was simple, clean and healthy. Turkey breast seasoned with cumin and cayenne pepper, raw kale, boiled broccoli, roasted courgettes and parsnips seasoned with coconut oil, salt and pepper. My carbohydrates will be incorporated into breakfast (Winter is now going to be known as “Porridge Season”), snacks (Rice Cakes: the basic bitch’s snack) and dinner (ALL the veggies). Last week, I met with a nutritional therapist who recommended I try Rye Bread so that may work it’s way into my diet this week too. More to come on the Nutritional Therapist meeting in a future post so stay tuned!

Now I shall leave you with my Sunday routine and my workout for all of you who want to try training GFARS style.

8:00am – Woke up and felt overjoyed that I had gained an extra hour of sleep

8:45am – Ran just over 6K through foggy Gladstone Park for some #fastingcardio with my sister

9:30am – Made some Avocado on rice cakes for breakfast with a side of banana, coconut and yoghurt… and a side of dark chocolate rice cakes with peanut butter. Oops, that’s a feast.

10:30am – Said Goodbye to my sister 😦

12:00pm – Hit the Puregym in Victoria and trained legs

1:45pm – Post-workout Phd Diet Whey Protein Shake for recovery

2:00pm – Walked down to some Vintage shops in Pimlico / Victoria area and had a browse… OK fine, I bought a cashmere Reiss sweater in a Vintage store (£15 = Bargain).

4:15pm – Bought 4 Sainsbury’s chicken drumsticks and demolished them (#PROTEIN)

4:30pm – Took the Underground home

5:00pm – Went to Sainsbury’s, bought food for the week and meal prepped

6:15pm – Made Golden Milk for the first time

6:30pm – Laundry, organisation for the week, email, etc.

7:00pm – Sat down and realised I still had a couple of hours to #NetflixAndChill but instead I’m blogging and reading because I have zero attention span for TV

 

Sunday “Fun-Day” Workout: 

Split Squats – 12kg (10 reps), 10kg (14 reps), 8kg (18 reps), Bodyweight (25 reps)

Step-Ups on a bench – 20 Reps X3

Jumping Squats – 15 Reps X3

Full-Body Clean and Press – 20kg // 15 Reps X3

Curtsey Squats – 20kg // 15 Reps each leg, X3

Leg Extension – 32kg // 10 Reps X4

Dumbbell Swings – 10kg // 20 Reps each arm, X3

Mountain Climbers – 40 Reps X3

Sit-Ups – 100 Reps

Russian Twists – 6kg // 30 Reps, X3

Leg Raises – 15 Reps // X3

Stretch and Foam Roller !

Sunday Workout: Full Body and HIIT

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Do you ever feel like you live your life in gym clothes? I do! On the plus side, that means I’m always ready for a workout!

Weekends are not for resting! Unless you’ve smashed gym sessions from Monday to Friday, in which case rest those muscles and reset yourself for the next week. During the week, I find my workouts are at half or two-thirds capacity and I always find myself wishing I just had one more hour or a little more energy. But when you live and work in a city like London, you essentially live your life from one alarm/reminder/calendar event to the next and spend on average an hour each day commuting. As a result, I find that Saturday and Sunday are perfect days to get some ‘Train Insane’ sessions in. After a lie-in and some extra sleep on Friday night, my body is ready to hit the gym hard. This weekend, I decided to stay booze-free and give my body a break. I caught up on sleep, had a few rich Americanos and had two fantastic training sessions at Puregym in Piccadilly and Victoria.

My early morning weekday sessions are typically 45-60 minute HIIT sessions with light to medium weight and a lot of cardio. Think: burpees, sprints, lunges, press-ups, and lots of short bursts with short rests. My pre-workout is black coffee so my body simply doesn’t have enough “fuel” to lift heavy. On Saturday and Sunday, I have an Americano and 20-30g of oats with protein about 45 minutes prior to my workout. This gives me the fuel I need to lift heavier weight. Recently, I’ve been making a formula of Green Tea, Water and BCAAs to fuel me through my workout, which means I can do longer sessions of 90-120 minutes.

If you have been following me a while, you will know that I LOVE sharing recipes. But healthy eating is only half of my weight loss story. The other half of my story is all about the hours I have dedicated to working out, lifting weight, running and staying fit. Over time, I have seen the physical and mental benefits of exercise and it has had a hugely positive impact on my life. For anyone who is not a regular gym-goer or who spends their life on the cross-trainer (that was me a few years ago…), it is hard to know where to start! I hope that through sharing some of my workouts, I will give you a little bit of inspiration to try something new in the gym, challenge yourself and get more creative with your exercise. And if you aren’t sure what an exercise is, YouTube it! If you try the workout below, please let me know how it went. You can find me on Facebook and Instagram. Happy Sunday Health and Fitness Lovers!

Full Body and HIIT:

90 seconds running 12.0Km/h

20 burpees

REPEAT X6

 

27, 21, 15, 9 cals on Rower

27, 21, 15, 9 Thrusters 15kg

 

20 Reps 39Kg Hip Abductor

(20 second rests inbetween)

REPEAT X5

 

Rope pull-downs 12Kg X15

TRX Inverted Rows X15

60 second plank

REPEAT X3

 

Kettlebell Swings 16Kg

Ball Roll-ins X10

Ball Hip Thrust X10

REPEAT X3

 

40 Russian Twists 6Kg

15 Leg Raises

20 Sit Ups 6Kg

50 Crunches

20 Bicycle Crunches

REPEAT X3

 

15 Minutes Crosstrainer

Stretch! 

Saturday Workout: Legs and HIIT

Gym Selfie

Checking out my progress in the mirror at Puregym following an upper body session. Shout out to all the ladies who lift!

There is nothing I love more than waking up on a Saturday morning hangover-free, having an Americano with Calorie-free Walden Farms caramel syrup and hitting the gym for a huge training session. Many of my commutes, lunchtimes or evenings are spent scanning personal trainers and fitness models on Instagram for ‘Fitspiration‘ and ideas for new exercises and workouts. Why not take #inspo from the best?

While I am on my way to the gym in the morning, I plan my workout in my head or on the Notes app on my iPhone. One of the joys of living in London is that the Puregyms in Zone 1 are virtually empty at the weekend because everyone who lives in Zone 1 probably has their own gym! For this reason, the weekends are when I typically get some of my best sessions in. No queuing for machines and more space to do explosive exercise and to create my own circuits.

More on the benefits of Weekend Workouts next Sunday, but for now, below is my Saturday Session. Remember to adjust the weight to your own fitness goals and always prioritise form over reps. Rest when you need it but try and keep your heart rate up. If you cool down, smash out 20 burpees to get warmed back up! Let me know if you try it and what you think. You can reach me on Facebook and Instagram. Happy Sunday Fun-day!

Legs and HIIT:

90 seconds Running 13.5 Km/h
15 Kettle bell swings 14Kg
10 push-ups
60 second plank
REPEAT X3

15 Reps Leg extension 45Kg
30 jumping jacks
REPEAT X3

15 (each leg) Split Squat 10kg (20Kg total)
15 Jumping squats
REPEAT X3

15 Full Clean and Press 20Kg
30 seconds Mountain Climbers
15 (each leg) Curtsey Squats 20Kg

REPEAT X3

12 Smith Machine Squats 60Kg
REPEAT X3
6-8 Reps @ 70Kg

90 seconds running 12Km/h
15 Burpees
REPEAT X5

Stretch! 😊