Post-Workout Nutrition tips

Nutrition is important for the Fitness Chances are you’ve given more thought to your Pre-Workout meal than your post-workout meal. But consuming the right nutrients after you exercise is just as important as what you eat before. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. If you want fast recovery, concentrate on proper after workout nutrition and give your body rest. POST WORKOUT TIPS Stay hydrated When you exercise heavily, you lose water and salts in your sweat. Replenishing electrolytes  (potassium, magnesium, calcium and sodium) during and after intense workout help with recovery and performance. If you are choosing between different energy drinks, choose one without artificial, harmful additives and if you are trying to lose weight look for less sugar content.  I personally drink mineral waters high in above-mentioned minerals or coconut water. If you want to add some more taste, add some lemon or if you need extra carbs, add some honey or other natural sweeteners.  Timing of your post-exercise meal Your body’s ability to rebuild glycogen and protein is enhanced after you exercise. For this reason, it’s recommended that you consume a combination of carbs and protein within 30 – 90 minutes after your session. However, you can extend this period a little longer, depending on the timing of your pre-workout meal. If you are trying to lose weight, don’t skip meals. Instead, limit your portion by choosing correct plate size. In this way, you will keep your metabolism working efficiently and blood sugars  (also your mood) levelled. You will also be less likely to overeat during your... read more

Pre-workout Nutrition tips

A good way to think about food is to remember it’s your body’s fuel. Like a car running on fuel, if your body is running on empty, it doesn’t operate well. The way you fuel your body affects your performance and also your mood! We’ve all been in the situation when we realised we didn’t eat properly and therefore suffered throughout our workout. We felt irritated, impatient, dizzy, close to fainting (hitting the wall). On the other hand if we have eaten a big meal just before the workout we could experience belly pain, stitches, heavy body. PRE WORKOUT TIPS Stay hydrated Make sure you’re well hydrated by drinking lots of water in the 12 hours before your exercise. Try to avoid drinking big quantities directly before your session. I personally only sip water last 1-2 hours immediately before more intense exercise, otherwise I suffer with stitch. Don’t eat too much directly before the workout Don’t eat large volumes of food for at least two hours before exercise (perhaps even three to four hours before if you’re especially prone to stitches). Fuel your body properly Fuelling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise. Which type of macronutrient shall I concentrate on? CARBOHYDRATES Carbs are vital during shorter high-intensity exercise when the body cannot process enough oxygen to meet its needs. Carbs keep the brain and nervous system functioning—When... read more

5 Tips on how to stay motivated this Autumn/Winter

Quote from Billy Connolly “I hate all those weathermen, too, who tell you that rain is bad weather. There’s no such thing as bad weather, just the wrong clothing, so get yourself a sexy raincoat and live a little.” If you’re anything like most of the people, you’ll be all too familiar with the following scenario. You lay out your workout gear before bed with virtuous intentions for the next morning. “I’ll definitely feel like getting up in the freezing cold for a 7 am HIIT class!” you tell yourself. Then your alarm sounds and it’s the last thing you feel like doing. “It’s fine, I’ll do a run after work” you convince your inner couch potato, only to cave into a colleague’s invitation to after-work drinks instead. Or opt for a cosy night in front of the TV with a bowl of something beige. Of course, it’s fine to do this every so often. But as we know, it’s all about balance, and it’s worth doing at least some exercise in the colder months, for the sake of both your physical and mental health. When was the last time you felt worse after a workout? Exactly. Shame it’s so damn hard to get ourselves in the mood. So here are my tips on how to motivate ourselves to get moving when the mercury plummets. Book a class or join a club It is arguably the best time ever to be a fitness fanatic in Guernsey right now with so many fun and interesting classes at our disposal. Try Jumping Fitness classes, they are a really fun way of... read more

Why shall we take care of our GLUTES?

When it comes to getting your behind into shape, it’s about more than liking how you look in your clothes. We know that the glutes can do so much more than look great in jeans. Think about it… our glutes help us stand, walk, bend, get on and off the sofa and in and out of the car. To learn more about functions and exercise tips for Glutes click here: Why we should take care of our... read more

How to overcome a hangover

Well, you partied from sunset to sunrise, and now you’re paying the price. You’ve got the pounding headache, the queasiness, the dizziness, the sensitivity to light and sound, the muscle aches and the irritability that comes from overconsumption of alcoholic beverages. How quickly last night’s fun turns into next morning’s nightmare when you have a hangover! Those all too familiar symptoms can hit hard! Most of them arise from dehydration and depleted minerals and water-soluble nutrients like B vitamins and vitamin C. So here is some advice: Yes to Ice  Put an ice compress on your aching head; place crushed ice in a plastic bag, wrap in a dry towel and apply it to where it hurts. Or just rinse a washcloth under cold water; place it on your forehead and rest. Yeah, it feels good! No to smoking Science has proven what we’ve all known to be true through our own anecdotal evidence: smoking cigarettes during a night of drinking will take your hangover from “my head hurts” to “somebody kill me.” Think twice, before you pick up a cigarette. Aspirin or ibuprofen – careful with pain relievers  If you know me you know I am a NO NO to pills! Some people who drink also take an Aspirin or non-steroidal anti-inflammatory drug before bed, though some experts warn taking the pills may increase the risk of stomach bleeding and liver damage. No to Sauna Think you can “sweat out” the alcohol and other toxins you may have consumed during a night of partying? Think again. A sauna can cause potentially dangerous blood vessel and blood flow changes... read more

Diary of my Transformation – Yoga Instructor course

I’s not all about the stretching, in fact I am in better shape now than I was ever before…  and I do all sorts of physical activities. To know more about my physical and mental transformation read my article:  Diary of my Transformation – Yoga instructor course If you enjoy reading it, feel free to share and remember, your comments are always... read more

Let the fire burn inside your heart, follow your passion, your joy

The spark of fire creates warmth from the inside out. It helps us burn through self-doubt and karma, it’s what makes us feel alive. It’s the natural urge that’s associated with being inspired, dynamic, animated, engaged, alive and motivated. We are all motivated by fire, well, unless it’s burning below our feet. Is your fire too big or too little? TOO MUCH FIRE? You are in danger of burn out. You take careless risks and miss the nuances of a situation. You open yourself to backlash, if you surge forward without consideration for others. You start many projects, but have trouble finishing them. It’s hard to sustain your enthusiasm past the initial stage. WAYS TO BRING FIRE BALANCE INTO YOUR LIFE: Use candles in your meditation. Tell stories round the fire. Sign up for a class that scares you, because you know it’ll change you. Spend more time with inspired people. Seek out funny angles or entertainment for one heart-healthy laugh per day. Wear more warm colors — reds, oranges, yellows. Bring warm lighting and colors into your home. Speak your truth, even though you know it’s going to rile people up. NOT ENOUGH FIRE? Passion doesn’t always come knocking on the door to drag you out, when you are sitting on the sofa feeling bored, depressed. WAYS TO IGNITE FIRE: Get the blood pumping with more oxygen, through exercise and fresh air. Stop talking about your dreams and take one small step to make it real. Go on a brisk walk when you feel mentally fatigued. Throw a festive party. Make time for creative self-expression. Find healthy ways... read more