Staying Healthy and Earning a Living

Staying Healthy Whilst At Work

Its important for many people to stay healthy while at work, however this often can be very difficult! Early mornings and late nights, endless work can leave you with no time to exercise, cook or think straight never mind prepare meals for the rest of the week.

That is where planning comes in!

Make sure you allow yourself some 'me' time! If fitness and health is an important factor in your life, then allow it time in your hectic schedule. After all, you cannot work if you are not well enough to.

Lesson today - do not prioritize the things in life which will not prioritize you!

                                       

35 minute meal prep for superior results!!!

I have just prepared 5 meals for the next two days so I can grab and go. 35 minutes of my day devoted to making elite nutrition for superior results. Rice for energy, vegetables for vitamins/minerals and protein for muscle building. All food sources covered to enhance my work in the gym and aid recovery. Plus, only 352 calories per meal, great for anyone wishing to lose weight.

Super low calorie dessert!!!

Try this low calorie dessert to curb those cravings whilst staying on track with your diet.

200g low fat Greek yogurt     108 calories

200g frozen summer fruits     54 calories

Walden farms pancake syrup  0 calories

Total 162 calories

Swap Up to Slim Down

Swap these commonly consumed foods for healthy alternatives and feel great for summer.

QUINOA vs RICE

Quinoa is full of protein and keeps you fuller for longer.

YEAST FLAKES vs PARMESAN

Yeast flakes are full of protein and fibre and very low in fat. They also contain B vitamins essential for optimal health.

SOBA NOODLES vs SPAGHETTI

Soba noodles is a buckwheat based carb and contains half the calories of a standard pack of spaghetti. Also contains properties that help balance blood sugar levels.

CIDER VINEGAR vs BALSAMIC

Cider vinegar raises metabolic rate and slows the release of glucose helping regulate blood sugar.

COCONUT vs BUTTER

Coconut contains healthy fats and revs up your metabolism

STEVIA vs SUGAR

Stevia is made from a plant extract and contains zero calories. 

GROUND ALMOND vs FLOUR

Ground almonds are high in protein and low in carbs.

RAW COCOA vs CHOCOLATE

Raw cocoa contains zero sugar and is a great alternative to high calorie high fat chocolate.

Stay tuned for more tips, advice and product reviews.

Feel free to comment and ask questions.

The Fitness Food Pyramid

The food pyramid is a tool used by many fitness enthusiast to develop their daily diet whilst training.

The pyramid is split into 7 catogories. Fruits, vedgatables, carbohydrates, calcium, protein, fats and junk food. The foods at the bottom of the pyramid should make up the majority of your diet whilst foods at the top of the pyramid should be eaten occasionally.

Fruit and vegetables - 5-9 portions

Full of vitamins, minerals and antioxidants  vital for overall health and peak performance

Potatoes and grains - 4-6 portions

Foods such as bread, cereals, rice, pasta, oats, beans, lentils and potatoes are essential for fuelling the body for daily activities and hard training. 

Calcium rich foods - 2-4 portions

Dairy products such as milk, cheese, nuts, pulses and tinned fish provide enough calcium for strong and healthy bones.

Healthy fats - 1-2 portions

Oils, nuts, seeds and oily fish contain healthy fats needed to improve endurance, aid recovery and protect you against heart disease. Omega 3-6 capsules are great for ensuring you get those healty fats whilst dieting and training hard at the gym.

Discretionary calories are the calories you have left once you have eaten recommended allowances from each food group. This may be around 200-300 calories for most exercisers. So as long as you stay within you daily calories limit you can enjoy foods such as biscuits, crisps, cakes and chocolate. 

So for fitness fanatics aiming to improve theor general health and fitness. Try to include a variety of foods from each group into your diet and aim for the recommended portions for optimal health. 

Compression tights that give you the Edge

Fitness fanatics are always striving to achieve that extra mile on the treadmill and that extra rep in the weights room. If only there was a way to achieve that extra push. Well, specifically for runners, compression rights might give you the edge you need to improve your training. Compression tighs provide lower body support and are ideal for compound movements such as running, squats and dead lifts. They keep moisture out helping you feel dry and comfortable during strenuous workouts. They map the contours of your body to help reduce friction and chaffing whilst providing a great range of motion. Can be worn as a first layer or a base layer, either way these tights are going to make a difference to your workouts and help you achieve that body you've always wanted.

Check out popular compression tights at www.nikestore.co.uk

Stay tuned for more product reviews

Feel free to comment and ask questions

What to have for tea hmmm...

Think this often? Me and you both. Sometimes you can't be bothered to make a fresh homemade meal and other times you may need to grab it on the run. 

There are healthy options out there, just don't be fooled by products which state 'low fat' or 'fat free' cause there will be sugar hiding in there!

So the question is.. What do you have when your on the move? Or when you can't be bothered?

Myself, I pre-prepare mine for the days when I'm on the run! 

Stay ahead, think fitness, think healthy

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