Top 10 Damage Limitation Tips For The Festive Season..

The season of excess is upon us, and with it the inevitable weight gain that buffets and copious amounts of alcohol can bring.

However, with a little effort and just a touch of self-control, you can minimise the damage. It doesn't have to be torture either. Little things can make a big difference. Anything you can do to will help.

Here are 10 top tips for fighting off the flab without forsaking the fun. They are easy to follow guidelines that need no props or special equipment and require little extra effort. So no trying to wriggle out of them!

1: KEEP MOVING

If you know you're going to over-indulge, set yourself little forfeits. Do 20 squats before every meal, for a start.

A trick that I do with clients who like a drink is to get them to do ten squats for every drink they have. Not at the time, obviously, but when they get home. Three drinks means 30 squats.

It won't burn off all the calories, but it makes you think about what you're consuming and makes you accountable.Just use your own bodyweight - don't worry about using weights - adding a prop is only likely to make you find an excuse to skive off.

2: HAVE A SNACK BEFORE YOU START DRINKING

Alcohol is largely sugar.

Eating some fat or protein before you drink alcohol slows the rate that sugar enters the bloodstream, which will prevent a spike in your insulin levels and help with the glycaemic load. It'll help you not put on so much weight, and as a side-effect, means you'll get drunk less quickly.

Before you go out, have a little snack, preferably a handful of nuts, with berries if possible. Natural unsalted nuts are best, but if you don't have any around, any nuts will do - it'll be infinitely preferable to going out drinking on an empty stomach.

A little pot of natural yoghurt is also good. It lines your tummy and again helps slow down the rate the sugar goes into your bloodstream.

3: EAT AS MUCH, OR AS MANY, GREEN VEGETABLES AS YOU CAN

Try to eat as many healthy greens as possible throughout the festive season. Those sprouts really ARE good for you!!

If you really can't manage green vegetables regularly, take a fibre supplement. It keeps you regular and your system cleaner than if you avoided greens all month. Your body will keep working more efficiently despite the indulgence elsewhere.

4: MAKE THE FIRST DRINK A NON-ALCOHOLIC ONE

You're likely to be thirsty when you have your first drink, so you'll drink it much more quickly. Quench your thirst first and you'll find it much easier to sip your second drink and make better choices with food.

5: EAT A HEALTHY BREAKFAST

Eat a healthy, hearty breakfast - it will fill you up and you'll be less inclined to really overdo it later on in the day, whether that be with the post-breakfast chocolate, a heavy lunch or the buffet table. The worst thing you can do is go to a drinks party starving hungry.

6: STAY HYDRATED

Drink plenty of water - it's so important.

8: WHEN YOU HIT THE BUFFET, EAT PROTEIN BEFORE SWEETS

As much as possible go for the protein options at the buffet and keep away from the really sweet things - doughnuts and cakes. But if you are going to eat them, a good mental strategy is that if you are going to have something sweet to eat, promise yourself you're going to start with protein.

Have some cold meats, some cheese. Not only will it satiate your appetite so you don't hit the sweets on an empty stomach, but it will help prevent a spike in insulin levels.

9: TAKE A FISH OIL SUPPLEMENT

Possibly the most important rule of all: take a fish oil supplement regularly. They're called essential fatty acids for a reason - they're essential!!

From a party point of view, they are great for your hair and nails. But they also lubricate your whole body and nourish your system.

10: AVOID SUGAR-LADEN MIXERS

Missing your spirits with fizzy drinks like full sugar cola are a calorie double-up, so go for 'Diet' varieties.

REMEMBER...ENJOY YOURSELF!!!

WE ONLY GET CHRISTMAS ONCE A YEAR, SO MAKE THE MOST OF IT!!

MERRY CHRISTMAS & A HAPPY NEW YEAR TO ALL YOU YOU.

Andy

Keeping Things Simple

Nutrition has to be simple.

Many people have a misconception that maintaining a healthy diet is some kind of alchemy akin to rocket science in it's complexity.

Nothing could be further from the truth.

Most people tend to limit their diet around 12 to 17 foods. It's not a deliberate act, it's just that we all tend to fall into habits.

With many people, especially the young, french fries or chips are the most commonly eaten vegetable.  With ketchup being often the only fruit product they consume.  For obvious reasons, this isn't the basis for a nutrititious diet.

A trick I use when working with new clients is to give them this homework: "next time you go grocery shopping,  put three new colors in your shopping basket”.

Why?

Colours are associated with Phytonutrients

What are phytonutrients?

Phytonutrients are plant-based compounds that offer multiple health benefits through their antioxidant, anti-inflammatory or other properties. Many of the bright colors, flavors and aromas in fruits and vegetables are attributed to phytonutrients.

Here are the associations you can make for three specific colors:

• Beta-carotene can be associated to the color orange: mangoes, sweet potatoes, butternut squash, apricot, cantaloupe, carrots. Beta-carotene is most beneficial to the eyes and skin.

• Lycopene is associated with pink/red: tomato, pink grapefruit, guava,  watermelon. The greater the content of lycopene in your diet, the lower your risk of cancer.

• Anthocyanins are associated to the colors reds and purple. Anthocyanins protect the brain, heart and eyes. You will find anthocyanins in cabbage, purple or red grapes, raspberries, red apples, blackberries, blueberries, cherries, cranberries (or sauce), red wine, eggplant, plums, prunes, red pear, red pepper and strawberries.

Of course there are more colors in nature such as green and yellow, and hence more phytonutrients. The point being very simply, that if you vary your colors, you broaden the source of phytonutrients.

Andy

Could CV Exercise Be Making You Fat?

Now that I got your attention, let me clarify; Cardiovascular (CV) exercise doesn’t directly make you fat. However, it can work against you if you are trying to lose fat.

A few key facts about cardio exercise and resistance training'

Cardio exercise
• Cardio is your best source for expending calories per unit of time.
• Cardio also can be catabolic (destructive process of breaking muscle tissue down for fuel) relative to maintaining lean body mass.

Skeletal muscle
• Muscle is your metabolism.  The more you have, the faster your metabolism.
• Muscle is where body fat is metabolised (burned) for fuel in presence of oxygen (aerobic exercise).
• Muscle at rest is metabolically active.  It burns calories throughout the day when not exercising or at rest.
• Muscle occupies less space than body fat. This is essential if you are trying to lose inches and get thin!

Individuals who only do cardio exercise, because of its catabolic nature, may over-time sacrifice muscle in the process. When this occurs, individuals are basically making their metabolism less efficient to burn calories. This is why it isn’t unusual for individuals who fall into this category to find themselves doing more and more cardio exercise to just maintain their current weight.

Also, as you increase your level of cardiovascular fitness, you body becomes more efficient at using calories.  This is a natural  part of the fitness improving process.  Basically, it means that you have to do more and more in order to burn off the same amount of calories.

All quite vicious and circular!

This is not to say not to perform cardio exercise; as it plays a key role in losing and/or maintaining weight.

Rather this statement is to bring attention to effective body transformation and long-term weight management. This can be accomplished by activating skeletal muscle with progressive resistance exercise in conjunction with your cardio workouts and can be the difference between getting the results you always wanted and spending more time doing cardio exercise while not seeing results.

Another worry with this lack of concern for muscle is when an individual has to reduce their cardio activity due to various reasons (illness, injury, work, vacation, etc.) they gain weight back much easier and quicker because of the less lean body mass and lowered metabolism.

So keep on moving those weights!

Ladies, don't worry, lifting weights won't turn you into Mrs Arnold Swarzenegger!  HONEST!!!

Andy

A Recipe For Failure?

Very often, when we make the decision to lose weight, we start off with the best intentions and a focused, unflappable mindset that, this is it – this time will be different. However, many of us frequently find that only after a few days into the plan we begin to slip back to old habits and then eventually back to square one.

But have you ever thought that you are simply making the same mistakes over and over again? If this scenario sounds familiar, then look no further – here are some of the top dieting blunders that may be holding you back...

Missing meals – a major problem for many people who commonly believe that by missing a meal they are actually reducing their calorific intake. This is often counterproductive; as you may become so hungry that at your next meal you overindulge.

Skipping carbohydrates at meal times – All salad, vegetables and fruit are carbohydrates.  Many people mistakenly assume that only bread, cereals and pasta are classed as carbs.  While being careful about the amount of the latter three we consume is a good idea, leaving out carbs completely will do far more harm than good.  Always include a portion of salad, vegtables or fruit with every meal.

The belief that you have to eat less when you want to lose weight – Many of us believe that we should be cutting back on food to lose weight whereas we really should be eating more. The most important foods that we should be filling up on are salads and vegetables – so make sure that you get plenty!

Not increasing your exercise levels – upping your exercise levels will maximise your loss of fat and minimise your loss of lean muscle. It will also help you maintain your weight long-term and prevent weight re-gain. Try to do around 30 minutes of moderate intensity physical activity at least four times a week.

‘All or nothing’ – this approach is the downfall of many – don’t make the mistake of thinking you should never have a treat. A pizza is okay, there is nothing wrong with having a pizza – just make sure that you don’t follow it with a large helping of chocolate fudge cake and ice cream!  Oh, and make sure that you don't have a 'treat' every night.  Once a week only!

Make realistic changes to your diet that you can stick to - dieting severely is not advisable in the long term; it may seem boring, but making a few small changes that you can stick to is far more likely to result in a weight loss that can be maintained over the long term.

Buying foods such as crisps and chocolate for the kids could be holding you back - having these types of foods in the house can be a temptation; you are more likely to reach for a chocolate biscuit if it is to hand, whereas if you had to make the effort to go to the shops – you probably wouldn’t bother!

Being influenced by others - are there saboteurs in your house? Are you being held back by your friends or family? It may be uncomfortable to address these issues as family members or friends may not want you to change – think about talking through your plans with them.

Is your routine holding you back? - do you pass Starbucks every day and can’t resist their carrot or chocolate fudge cake? If you were to take another route to work would that help you curb your habit of nipping in to buy something for elevenses?

Planning – this is often where successfully slim people do well; they plan their meals and write their shopping list accordingly each week.  Remember; fail to plan, plan to fail.

Andy

The Blind Leading The Blind.

There is one food out there that provides natural vitamin A, D, calcium and vitamin E. This particular superfood is crucial in pregnancy & fertility and in supporting a healthy immune system & thyroid gland, it is high in antioxidents, especially selenium, and it TASTES great.

This superfood is BUTTER and now the idiots in governemt want to impose a fat tax on it and get more people eating synthetic margarine, which is one molecule away from plastic, with serious consequences on our health!!

If ever proof were needed that the term 'political leaders' is an oxymoron, this is it!

A Prime Example Of Dedication

I've seen a few newspaper stories this week about Jodie Marsh and her escapades in bodybuilding.

Apparently, it's all to do with a fly-on-the-wall TV series that's due to be shown on DMAX in January.

Anyone who knows anythig about competition bodybuilding knows that those involved don't stay in competition condition long term.  The ultra-low fat body fat level would be seriously detremental to health if it was maintained for too long.

However, regardless of what you think about women bodybuilders, you have to admire her results.  Admittedly, she was never what you'd call 'fat', but to get into this kind of shape in just 50 DAYS is pretty amazing by anyone's standard.

It just shows what you can do with dedication and hard work!

Having a personal trainer 7 days a week also helps, of course!! (clients, please take note ;->)

Andy



New FitBall Exercise

Here's a new fitball exercise that I've found.

I'll be incorporating into my client's sessions over the next week or so.

Remember: practice makes perfect!!  ;->

Sports Drink, Anyone?

I have always advocated the use of milk-based protein drinks for post workout recovery rather than 'sports drinks', such as 'Lucozade' or 'Powerade'.

My rationale being that, as well as providing evergy via various scources, they also contain the nutrients, calcium and, of course, protein that the body demands post-workout.

However, thanks to good old fashioned marketing, most people seem to automatically reach for sugar-loaded sports drinks.  Yes, the processed sugar within them may well replenish your body's glycogen stores, but that's all it does.  Nutrition wise, they are as packed with goodness as a house brick!  You may as well drink full-sugar Coke.

It appears that I have finally been proven to be correct.

A recent study at the University of Texas in the US, which included 32 healthy amateur male and female cyclists, found that those who had been given a milk-based post workout drink built more lean mass, shaved off more fat and had improved VO2 max results compared to those people give sports drinks over the period of the study.

To me, it's common sense.

Unfortunately, in these days of product placement and multi-million £ marketing campaigns, many people, including other fitness professionals, seem to take the sports drink route.

As always, natural is best!

Andy

Don't Avoid Fat!

Avoiding fat is advocated in many diets but it may do us more harm than good.

Fat plays an important part in the formation of the cells in our body as well as hormone structure. Avoiding fat can therefore cause issues with our metabolic function meaning that processes such as our immune system cannot function appropriately.

About 30% of your diet should come from a variety of sources of fat.

By far the most healthy fats are 'monounsaturates', such as those found in olive oil and nuts. In fact, these are FAR more healthy that the 'polyunsaturated' fats that have been touted as 'healthy' for the last few decades.

Personally, I never use any fats apart from extra virgin olive oil and fresh butter.

Yes, butter contains, dare I type the words, SATURATED FAT.  However, saturated fats have had far too much bad press in recent years.  There is nothing unhealthy about including a small amount in your every day diet.  In fact, butter is far preferable to any type of margarine or low fat spread simply because it is a natural product. 

I would recommend that everyone takes an Omega 3 supplement.  It provides the types of fats that we tend to struggle with getting enough of in our regular diets.

Obestiy Epidemic?

We hear much about the 'obesity epidemic' these days.

Having spent many years dealing with people of all ages and backgrounds, much of the blame can be laid at the door of the food industry and government for putting profit before people's health.  There is simply so much mis-information out there that it's hardly surprising that people don't know what constitutes a healthy diet, even (in many cases) if they think that they do.

However, that is far from the only reason.

Good old fashioned LAZINESS also plays a huge part.

I was watching 'Pushy & Proud; Fast Food Mums' on Sky Living last night and I was truly appalled at one woman in particular.

She had four children, all of whom appeared to be under 5 and who's diets consisted of McDonalds fodder and whatever she could buy at the chippy.  Her reasoning being that it was 'quick and easy' for her.

Wonderful.

Neither she, or her husband, worked, so it's not like she had a hectic lifestyle that prevented her from cooking decent food for her kids.  She simply couldn't be bothered.

The fact that they could actually AFFORD to get take-away food for 6 people whilst living on state benefits is a subject that I won't go into here, but I found her 'can't be ar**d' attitude staggering, but far from surprising.

Eating healthily isn't difficult.

In fact, it's both easy as well as cheap.  Far cheaper than living on fast-food 7 days a week!!

If you'd like to know more about adopting a healthy lifestyle, check out my 'definitive' program at;

 http://www.apmoore.co.uk/definitive.htm

Andy

The First Post

This is my new blog.

I'll be posting here with the latest news & offers, as well as advice about nutrition and exercise.

If there's anything that you'd like to know, or you have any questions regarding your own lifestyle or workout regime, feel free to leave a comment.

Andy