When in Cuba
Nutrition tips for staying in shape whilst traveling Cuba. Myself and my yogi bending cousin @carol_atkin picked ourselves up a stash of pure home grown cigars horse back trekking through the tobacco fields of Vinalles in the hills, a different side and beauty to Cuba. Paired perfectly with the coco loco rum and some little short shorts.
Cuba is an incredible place with a phenomenal culture and people but I found it pretty tricky, more so than CA…
I’ve been to a gym 17 times in 230 days
How to travel, keep fit and workout. Below are 7 fitness tips I’ve consistently followed whilst travelling that I found aided and a proof in the pudding video.
I’m by no means ripped, overly strong or big but I have wanted to try maintain some level of fitness whilst travelling South America. Body weight. TRX and simple consistent nutrition can be all that’s needed.
You honestly don’t need to be member…
Mentally and physically I have experienced the following
15 life lessons I have learnt from making fitness a habit:
1) Reset yourself
Whether stress, anxiety, procrastinating, whatever is playing on your mind hitting the gym and really pushing yourself will clear it and help give clarity. If you’ve ever loaded a few plates onto a squat rack bar – set yourself up – squatted down – believe me your mind will not focus or think of anything else other than lifting that…
Who has time for diets? Incorporate some of these little wins into your daily routine.
30 foods that help fight fat.
Kale – The fibre curbs carb craving, iron and vit B
Pumpkin seeds – 30g = 2mg of zinc essential for fat cell reduction (and sexual function eeyyyooo!) eat them early in the morning for best results
Peanut Butter – Contains enzymes that cut appetite
Oatcakes – Eat them early, slow release carbs counter late energy fatigue
Grapefruit – blunts insulin spikes, helps liver…
Foods for gains, renewing and aiding your muscles after training
Foods to eat for muscle gains:
Low in fat and high in slow releasing casein protein to keep your muscles drip fed for hours
Oats (with a pinch of cinnamon)
Re stock your body’s glycogen levels. Adding cinnamon will stabilise your blood sugar levels for a more sustained energy supply
Vitamins A,C and E which support muscle recovery and its enzymes reduce inflammation too easing any soreness
The essential fats deliver valuable energy and it’s high…
And all from your kitchen cupboard
5 easy and natural fitness performance enhancers
Alkalises your body’s PH to boost energy. Add as much as you can to water
As well as helping with the old toilet breaks the betaine in the cereal improves cell function and helps prevent dehydration during your workout
Packed full of magnesium which is essential for muscle function
The sodium and potassium improve your electrolyte balance
Add a pinch to water and drink before exercise to reduce…
Why you should be going for a wide stance squat over a standard shoulder width stance
Why you should do a wide stance squat.
First up. Do whatever squat feels comfortable for you. And do it with proper form. A wide squat may not be right for your body composition
A squat should not be a specific muscle developer. The entire body should be activated during the exercise especially the core and posterior chain.
Most people use a shoulder width stance to target quadriceps, some…
Reset food recipe Roasted Root Medley. A simple recipe for a simple hostel kitchen.
¼ medium-sized yam, washed and cut into 1-inch chunks
½ large carrot, washed and cut into 1-inch chunks
½ large beet, washed and cut into 1-inch chunks
¼ yellow onion, peeled and cut into large wedges
2 tsp. extra virgin olive oil
Himalayan salt (to taste)
Preheat oven to 400° F. In a bowl, toss all ingredients together. Spread on a cookie sheet and bake for…
Negative lifts. Basically when you slow down the phase of lowering the weight towards you before exploding. Then pushing it away from you. Are where THE MAGIC HAPPENS.
The benefits of negative lifting and training.
Or the more coined sentence ‘Think negative to grow!’
If you’re interested in the science and rationale behind negative lifting. You can find a detailed post by Christopher Mohr on the bodybuilding blog here.
But, as always, here is a quick summary sourced from speaking to and reading articles by personal…
Add these tips to your life
17 little tips to enhance your training and gains
Variety is the spice of life
Mixing your rep counts increases bench press by approx 28% in one month. Try sets of 12 one day, sets of 3 the next
Bean me up scotty
Kidney bean enzymes stop carb breakdown. Meaning nailing some chilli con carne helps your body burn fat around your abs. Have it post workout with brown rice
The lowering (negative) phase of a move is…
Time magazine recently released an named ‘Sticking to a plant-based diet is a good way to avoid cancer’
Sticking to a plant-based diet is a good way to avoid cancer. It covers tips for avoiding cancer curated from scientists at the Physicians Committee for Responsible Medicine. It stems an interesting debate.
According to the article the main six tips are:
Limit or avoid dairy products to reduce the risk of prostate cancer
Limit or avoid alcohol to reduce the risk of…
As always go for quality in the leaf not quantity when choosing a brand. Many tea brands claim more than they deliver
Green black and white tea what do they do?
Not always the most palatable. Mixing with Elder flower boosts it anti-cancer EGCS’s by 50%. It also protects the brain from the plaque linked to Alzheimer’s disease. Steep a teaspoon of leaves for at least 3 minutes at 85 degree C’
Made from the buds of the first tea leaves so…
Think you’ve herb it all before? Think again.
8 health boosting herbs and what they do for you:
Rosemary – Brainpower, high levels of compound 1,8-cineole aid with faster and more accurate brain power
Sage – Lower Cholesterol, full of antioxidants that hit fatty deposits and cholesterol that builds in your arteries
Coriander – Banish cravings, stimulates insulin secretion balancing blood sugar
Oregano – Ease sore muscles, contains beta-caryophyllene which work as anti inflammatory
Thyme – Skeletal strength, full of vitamin K, manganese and calcium
Aside from your standard protein there’s a lot more to be gained from some un-assuming foods
Ten weird foods that build muscle.
Salt – Draws fluid into the muscle which is essential for growth
Ostrich – High in amino acids and low in calories
Tumeric – Curcumin in Tumeric stimulates cell growth in muscle tissue
Wheatgerm – Source of chromium which pushes calories into muscles
Watermelon – Reduces post gym soreness
Watercress – Alleviates the stress on your body from intense training
Sunflower seeds – huge protein…
These little seeds pack an almighty punch of health benefits
Benefits of adding a sprinkling of hemp seed to your meals.
Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance.
More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food
Rich in Vitamin E
Containing all 9 essential BCAAs, and rich in arginine.
Increases energy levels & metabolic rate
Lowers blood LDL cholesterol levels
Lowers blood pressure
Improves cardiovascular circulation & function
Reduces symptoms of…
When the winter sets in stick to these foods to aid in keeping your health in fighting form for Santa
Ten festive foods to booster your immunity defences.
Artichoke: Stimulates bile from the liver clearing out toxins and cholesterol.
Kale: Still around… Huge vitamin A RDA keep those toxin snaring membranes in your throat in full working order
Horseradish: Ten times the detoxing glucosinolates of broccoli it’s a liver cleansing beast.
Probiotic yoghurt: Team player bacteria beefs up immunity and constitution
Red onion: Vitamin B6…
A heavy night out leaves you looking like you’ve had a few rounds with The Rock. This wake up shot will help sort that.
Flush out toxins with this strong detox shot
1 inch Tumeric
1 inch ginger
pinch of cayenne pepper
small amount of water
Tumeric is antimicrobial and ginger is a top antidote to a puffy face. And we all know lemon is just a legend of nutrition. All combined together give a powerful detox, just make sure to capture a…
High in protein and 13 essential vitamin.
The benefits of taking Moringa the miracle tree. The Moringa tree leaf is a super leaf available in super powder form. Produced by drying out the leaf before grinding it. It’s benefits are
Morniga is regarded as the most nutrient dense plant on earth
Source of iron, vitamin A, Vitamin E, Vitamin K, riboflavin (B2), Vitamin B6, potassium, calcium, phosphorous, magnesium, niacin (B3), Thiamin (B1), and Zinc
Contributes to normal energy release…
bones and teeth
Boost energy & immunity, reduce fatigue and improve skin health with Baobab fruit
The health benefits of eating the baobab fruit. The baobab tree, otherwise know as the tree of life is an icon of Africa. It produces a dense nutrient fruit
A 100% organic fruit
Rich in vitamin C
Almost 50% fibre
High in Antitoxins
It contains calcium, potassium, thiamin and a source of vitamin B6
It has one of the highest antitoxin capacity of any fruit in the world. Five times that acai berries…
Be a lemon head!
15 health benefits of lemon water. Here’s why you should squeeze it in.
Lemon contains citric acid, which can be effective in treating acne. The vitamin C found in citrus fruits is vital for that healthy glowing skin. While its alkaline nature kills some types of bacteria known to cause acne.
Use as a weight loss aid. Because lemon juice is a digestive aid and liver cleanser.
Lemons contain many substances notably citric acid, calcium, magnesium, vitamin C….
We’ve all heard it said many times over
Why an apple a day?
An apple a day can block LDL oxidation, which results in 40% drop in bad cholesterol levels. Also being rich in soluble fibre it aids in clearing your arteries of fatty plaque deposits.
An orange a day keeps your digestive enzymes in good form.
How an orange can reduce fat storage.
These friendly little critters in turn will help reduce your fat storage.
Keep them in the fridge and you’ll improve nutrient availability by 20%.
Snacking? Try this healthy alternative
Macadamias healthy snack to ward off post-lunch carb binge.
Research shows that Macadamias have been found to be effective in aiding a healthy circulatory.
They are also high in protein which keeps your blood sugar level steady to ward off post lunch carb binge.
Stuck in an office chair all day? You need your metabolism firing fast to burn that fat
Why Cayenne Pepper is good for burning fat.
Sprinkle Cayenne Pepper onto every office meal to accelerate it and boost your metabolism whilst sitting at your desk. Higher metabolism = more calories burned.
Keep that precious bad boy in your office draw.