Smoothies…nutritious or devilish?!

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So many people think that having a smoothie is a great way to get the recommended 5 a day portion of fruit and veg into their diet, and they aren’t wrong! It’s quick and easy to drink, tastes fruity and doesn’t take up much time to prepare. HOWEVER, sometimes smoothies can be misleading, so be cautious if you plan on buying one from a supermarket as they are usually filled with sugar. Yes, natural sugar but there is usually full fat milk, cream or even ice cream added to make it taste better in order for the company to make sales. 

If you are trying to loose weight and are currently just eating fruit (which I personally think is madness) maybe have a re-think. I’m not saying that fruit is a sin but maybe have a look at the sugar content within the amount you are eating as this will effect your weight loss. As I always say, everything in moderation. So try and limit high sugar fruits such as grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit and instead try and replace them with low sugar content fruits like blueberries, avocado, melon and grapefruit. When fruits have been dried out they also contain excessive amounts of sugar to preserve them for a longer amount of time. 

When on a liquid diet it doesn’t satisfy you as much as if you had a solid meal, meaning later on you will end up eating more, thus, not loosing weight and possibly putting your body into starvation mode where it stores fat as it doesn’t know when the next meal is coming. Liquid diets aren’t the best idea. You can not stay on this kind of diet forever and in the end will gain the weight back and sometimes even more. 

Personally I have a smoothie every now and again during the week, just to make sure I am getting all the necessary vitamins, minerals and fibre I need as I am on the go most of the time and it’s quick and simple, so I understand where people are coming from. But what I would recommend are ‘green smoothies’. A mix of fruit and veg with all the right greens! Check out my 2 recipe ideas below (I use a blend active blender which I think is awesome but you can use any blender!). They may not sound the most appetising but they do genuinely taste good! 

  
Blueberry and Kale

1 cup of kale (boil first to soften otherwise it’ll be hard to digest!) 

1/2 cup blueberries (fresh or frozen)

1/4 cup of coconut water

AND BLEND!

Avocado heaven

1 ripe avocado

2 teaspoons of honey

200ml low fat milk

Squeeze of lemon juice

AND BLEND!

Try them out and send in pictures/comments of how they went! Hope you enjoy them as much as I do! 

LBOG x

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“I want Abs”

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This is something I hear a lot as a personal trainer and the faces I get when I tell them that it’s the hardest thing to achieve. I’m not saying that it’s impossible, because nothing is impossible if you dedicate everything to it! But have you ever heard the saying ‘Abs are made in the kitchen!’ ? that’s because they really are, if you want abs you really have to re-think your diet and limit your fat and carb intake. Everyone has abdominals it’s just you can see the muscles on the people with very little body fat!

If you want to strengthen your core as a whole and have a great abs workout, try my below 10 minute routine everyday!

1 minute knee crunches targeting upper abdominals

1 minute Leg raises targeting lower abdominals

1 minute flutter kicks targeting all abdominals

1 minute Russian twists targeting oblique abdominals

1 minute plank targeting whole core

Do this routine twice through with no break, the harder you work the stronger you will get and the less time your abs will have to relax and contract again. Try and get someone to count your reps once a week to see improvements.

Let me know how you get on! 2 week challenge, lets see who can do the most reps by the end of July!! LET’S DO THIS!

LBOG x

Work? What work?!

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The past few weeks have been manic to say the least so that’s why it’s taken me such a long time to catch up on my writing! As you will see from my last post I have now started work as a full time personal trainer and guess what…I LOVE IT. Going to ‘work’ has never felt quite the same, even the early mornings of waking up at 4.45 I enjoy…I know you are probably all thinking I’m completely mad when I say that! But if you enjoy what you do then you will never have to work a day in your life. That’s how I feel right now! Everyday I get to meet new people and help them with something I am completely knowledgeable about and it actually benefits them, that’s a feeling you can not beat.

I’ve only been ‘working’ for 3 weeks now, so I have finally completed all the training, paperwork and coursework I had to complete as staff procedures and I actually have my first official client :)))))) WOOHOO (wish I could use emoticons on here because it would be a huge smiley crazy face!). She’s a lovely woman who wants some help losing weight, which of course I specialise in. The feeling when I got my first client was just phenomenal, fingers crossed it won’t be long until I’ve got many more.

As cheesy as it sounds I became a personal trainer because I wanted to help people before things got too bad a life threatening. Yes, I enjoy going to the gym and it’s apart of my life but my last job just made it more apparent that I wanted to reach out to those people in need of a life change health wise. The other day at ‘work’ I met a man who is severely overweight, has sleep-apnea and  has had 3 crashes in 2 weeks last year due to being in this state. You see, when he goes to sleep, the excess fat blocks the tube which releases the hormone to allow him to go to sleep, so when he sits up and starts driving that tube is then open making his brain switch to sleep mode. He was thankful that it was early mornings as otherwise he could of killed someone. But this man has accepted he needs help and needs to change his life around, and it’s people like him that I need to help. It’s people like him I became a personal trainer in all honesty!

Anyway, enough of the emotional stuff! It’s been a great few weeks and I cant wait to have many more client’s who need my help in whatever their goal! If you need any advice on nutrition or training just let me know and I will do my best to get back to you as soon as possible! Check out my instagram for meal ideas @axell_PT

LBOG x

Never say you can’t becuase you always can

exercises, fitness, gym, health, lifestyle, motivation, workout

So for me, tomorrow is D-Day! It’s the start of a new and exciting journey in my life as a Personal Trainer. I only qualified a few weeks ago and I can not believe how lucky I am to be working in one of the top gyms in the country!

The past few weeks of training have been intense but I have learnt so much and now it’s finally time to put it all into practice. I’ve been waiting for this day all year and to say that tomorrow I start work as a personal trainer is just mind boggling!

I can’t deny that I am a little nervous, but that’s natural right?! I’ve wanted to do this now for such a long time and now my time has come I just want it all to work out. But then, it’s all down to me and how hard I work. I’m a very motivated and determined person with a positive attitude who never says ‘can’t’ because everyone can. You really can do anything you set your mind on no matter how big. I personally agree with the statement ‘the only competition in life is yourself’ because you are your worst enemy, if you believe you can do it, you will succeed, and of course it’s always nice to prove those people wrong who don’t think you can do it!

Everyone is different, that’s very important in life. Just because something works for one person doesn’t mean it’s going to work for another, and that counts for everything you do. In a training sense, some people need to be told they are great to boost their confidence to succeed, however other people need that competition and negativity to give them the drive to prove people wrong and succeed, and as a personal trainer I will need to recognise those things.

If you are a Personal Trainer reading this or just one of my lucky followers, any words of advice for my first day?!

I’m hoping that the next time, actually I will re-phrase that, the next time I post I will tell you how much I loved it, because I will…just all very daunting at the moment!

Cross your fingers for me!

you can

LBOG x

Banana and Medjool Date ice-cream

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Check this out it looks amazing! Will be whipping some of this up soon for sure 😍

IMMI

 banana

I’ve been dying to make this for so long, and tonight I finally did! Healthy banana ice-cream or as it’s popularly known as ‘nanaice-cream‘, made simply from frozen bananas and a splash of almond milk. So easy to make, and a delicious dessert without the calories!

To make, all you have to do is slice up some bananas and put them overnight in the freezer, then once out, leave to stand for 5 minutes before putting them in the blender. I added medjool dates and a bit of almond milk to help them blend better, but then had to pop the mixture back in the freezer for a while because it had turned to a consistency more like melted ice-cream. Obviously, since it isn’t a real ice-cream, you can’t expect to have perfect scoops, as I’m sure you can tell from my photo! It may not look the prettiest of dishes…

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Breakfast for thought…

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I’m sure you’ve heard of the saying, ‘Breakfast is the most important meal of the day’, but what do you think? Surely breakfast is just as important as every meal. Surely it all depends what you have for breakfast? What do people class as breakfast? It’s a confusing subject isn’t it!?

I am a true believer that a clean, nutritious breakfast is the way forward and everyone, no matter who you are, needs this first thing…and yes before that morning coffee! If you think about it, breakfast is the first thing that enters your body. The first thing to be digested. The first thing that your body will use for energy. So it really does make sense that a good breakfast will get you through the day! Your body has been starved from food for the last 8 hours of sleep and it needs food, ideally within the first hour of waking. I have lot’s of friends which say they can not eat breakfast at such an early hour, but this is when your body needs food the most. If you let your body starve for even longer you will lack concentration, start to crave that tea and biscuit and most importantly end up gaining weight as your body will go into starvation mode and start to store fat as it does not know when the next meal will be!

People assume that the less you eat the less you will weigh, hence why lot’s of people skip breakfast, but this is not correct! Provide your body with a substantial amount of nutrients and energy first thing in the morning and you will snack less, stop those sugary cravings and ultimately boost your metabolism helping to maintain or loose body weight! I know it’s not as simple as it sounds and people get into their habits, but you can break a habit and create a habit in 22 days so just hear me out!

Breakfast doesn’t have to be your boring cereal everyday, there is so much more you can do, and that’s why I am here, to enlighten you to take my 30 day breakfast challenge! Check out my breakfast ideas and let me know how you get on! Try using skimmed milk with 50g of porridge and low fat yoghurt and cheese where I’ve stated. I’ve tried all of the breakfast ideas in my challenge so any questions and feedback please let me know! If their is anything I’ve missed off just leave a comment and I’ll get back to you as soon as I can!

Hope you enjoy and good luck!

LBOG x

30 day breakfast challenge

Training: Kettlebell 30 minute workout at home

exercises, fitness, gym, health, workout

kettlebells

Kettlebell workout’s are getting more and more popular around the UK for both men and women! Kettlebell workout’s are for all abilities, don’t assume you will be using 36kg like the professionals just yet! You don’t need lot’s of strength as there are different weighted bells so hear me out. Kettlebells are a great whole body workout and are one of the most versatile pieces of equipment which you can use for pretty much anything. They are great to for toning and also improving overall fitness.

Before I became a kettlebell instructor I did have my doubts! Strength is something that I need to work on and I did have my worries about being judged by the ‘meat-heads’ in the gym! After doing my course it just made me realise that kettlebells really are for any age, gender and capability so if you have been wanting to try a class at your gym, go for it! If you haven’t got a gym membership but feel ready to take on the kettlebells why not try my quick 30 minute workout below! Before you do anything with a kettlebell please have a look on youtube channels or comment if you are not sure of the movement as we don’t want to cause any injuries!!

30 minute kettlebell workout

Work 45 seconds

Rest 15 seconds

x2 circuits of each round

Where I have stated Right/Left, do the first round all using your right side then on the second circuit of that round change to left.

Round 1

Walking Kettlebell (KB) Swing

Deadlift KB Straight Leg

Lunge with KB pass under

Single Leg Deadlift Right/Left

*1 MINUTE REST*

Round 2

Single Arm Row Right/Left

Shoulder Press Right/Left

Sling Shot Right/Left

Turkish get Up Right/Left

*1 MINUTE REST*

Round 3

Squat and Press

Figure 8’s

Windmill Right/Left

Standing KB Swing

WELL DONE YOU’VE COMPLETED THE WORKOUT!

How did you find it? I’d love to get your feedback 🙂 Make sure you stretch after, you may be hurting a few days later but this just means you did it right…as long as it is the right kind of pain!

Let me know if you have any questions about any of the exercises and I will explain them as best as I can!

Enjoy!

LBOG x

Home Gym Essentials

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No Excuses - Workouts With Nikki

gym-mirrorsEvery home gym is different – not only by size and aesthetics but what the person is really going to use the space for.

Here are a couple of questions I think everyone should ask themselves before buying items for their home gym.

  • Will this be my primary workout location?
  • How often/how much time will I spend in this space?
  • Will one or more people be using the space at the same time?
  • Will the space be used for workout DVDs?
  • Will there be the need for machines?
  • What is the primary focus?
    • Strength Training
    • Core
    • Aerobics
    • Cardio Mix

Once you figure out your plan and goals, you should choose what machine or machines you would like to have in the room.  Of course, you will need a TV or projector if you will be using workout DVDs.  Music is also a very good motivator – and

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Free Weights are…

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Hello world!

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This is my very first blog. My little blog of goodness. I’m a newly qualified Personal Trainer who has an undeniable passion for health and fitness. I know what you are thinking, here we go again, another Personal Trainer who is going to ram healthy food and exercises down your throat. BUT that is not why I am writing this blog. Yes, I will post recipes and workouts but they will all be fun and available to anyone! You don’t need a gym to workout, just motivation and a positive attitude…but then that’s what you need for everything in life isn’t it??

I have always been a sporty person and have pretty much done every sport you can think of, but more recently my passion for health and fitness came apparent when a family member became ill and just made me realise that life is too short to sit in an office watching the days go by! I needed to get out and do something I truly loved, where I could help people with health issues to get fitter, healthier and happier! I’m also a keen runner and ran the London Marathon in April this year which was my best achievement. It was a long journey getting to the finish line but after that you really feel you can do anything. I’m undecided as to what my next challenge can be so any recommendations would be great!!

Being a Personal Trainer is hard work (I hear you all laughing!) but it really is! There is so much to plan and understand about each individual client. Everyone is different and you have to realise everyone has different needs and ways of training. But I can safely say that I really do love my job and everything that comes with it.

I’m a HUGE food lover! There is nothing that I wouldn’t eat…I don’t think! Healthy nutritious food doesn’t have to be boring and expensive! It’s easy! I know it is easier said than done but buying lots of junk food which isn’t going to fill you up will cost just the same amount as buying healthy food which will fill you up and keep your insides in a lot better condition for now and the future! I will help you along the way to introduce you to simple easy recipes I use on a daily basis and also my guilty snacks which I make to cure my sweet cravings.

This little blog of goodness will hopefully enlighten you to get moving, get cooking and get motivated!  Enjoy! 🙂