Quick, Tasty, Healthy Snacks For January

QUICK, TASTY, HEALTHY SNACKS FOR JANUARY:

fitness recipe

It’s January which means detox season! After a good couple of weeks indulging in some crazy food, many are looking for healthier options to kick start their year. Personally, I’m not a fan of “diets”. They are restricting and often don’t last very long. But being healthy does NOT need to be restrictive at all!

I’ve put together a list of my 4 favourite recipe videos so you can enjoy great tasting food without any guilt!

1. Avocado 2 ways:

 

One of the BEST fruits and definitely a kitchen staple for me. It is such a diverse ingredient in both savoury and sweet dishes.

Chocolate mousse ingredients:

– 1 avocado
– 1 ripe banana

– ½ cup cacao powder

– ¼ cup nut milk (or water)

– Nuts, seeds, raisins etc. for topping (get creative!)

 

Guacamole ingredients:

personal trainer fit Recipe

– 1 avocado

– 1 onion

– 1 tomato

– Lemon or lime

– Salt and pepper (to taste)

 

  1. Banana “nice” cream

     

     

    personal training Recipe

  2. One-ingredient ice cream; the MOST guilt-free dessert ever

    https://www.youtube.com/watch?v=YhMrXFMGaJ8&index=12&list=PLTnT8XuzoPyunZGeXuR1m6XRmf3no3AuNIngredients:

– frozen bananas
That’s it …

 

  1. Raw brownie bites

     

    city of London Personal Trainer

  2. Everyone loves brownies! And because of the clean ingredients in these ones, they can be enjoyed as a breakfast, snack or dessert.

https://www.youtube.com/watch?v=1ZvVCFyK1OA

– 1 cup of medjool dates
– Coconut sugar
– Cacao powder
– Almonds
– Mulberries

 

  1. Winter detox salad

     

    fat loss personal trainer

  2. I am not a salad girl at ALL but this is a recipe for a salad that actually tastes pretty amazing

https://www.youtube.com/watch?v=pCwT6f-lW7A
Ingredients:

– Kale
– Balsamic vinegar
– Lemon
– Honey
– Himalayan pink salt
– Cucumber
– Apple
– Walnuts
– Cashews
– Sunflower seeds (optional)
Following a whole foods, plant-based diet is naturally more nutrient dense than other diets and has SO many benefits:

– Keeps you fuller for longer
– Naturally low in cholesterol
– Can prevent and reverse heart disease, diabetes and cancer
– Cures eczema, acne and other skin issues
And the list truly does go on. For more information, read “The China Study” by T. Colin Campbell

Wishing you all the health, wealth, love and happiness for 2017 and beyond!

Love Jez xo

Link to “Face Mapping” e-book for healthy skin from the inside out: www.HipsterVeggie.com/e-books

For more recipe ideas, hit up www.YouTube.com/HipsterVeggie

 

If you would like to find out how to incorporate a health diet with personal training with one our City Of London personal trainers, speak with us today 

 

10 Tips To Help You Get Fit In The New Year

10 Tips to get fit in the New Year

City Of London Personal trainer

  • Make a plan
  • Ensure the Plan is realistic
  • Stick to the plan
  • Say no to dinner with Dave
  • Don’t go dry in Jan go damp
  • Hire a “good” personal trainer
  • Don’t Buddy up with the fitness know it all from the office
  • Eat all of the Christmas chocolate before you start
  • Don’t train everyday
  • Drink 2-4 litres of water per day

 

If you would like some more tip or advice on how our City of London personal trainers at Square Mile Fitness can help you achieve your goals in 2017 please get in touch we would love to help.

HIIT Interval Training Workouts

HIIT workouts

HIIT workouts

High Intensity Interval Training HIIT

 

We are all wired differently, some of us will be better at long distance cardio while others will do much better at short sharper interval training. Regardless of these two facts there is one thing we all have In common, and that is we where all born to move.

One of the great things about interval training is that it can be highly effective for a beginners but also to the more advanced individual. Our team of personal trainers at Square Mile Fitness have come up with a few tips on how to effectively include interval training (HIIT) into your current workout program.

 

The Benefits

Interval training is a fantastic way of getting into incredible shape, getting fit whist saving time in the process due to its great response within the body. The perfect interval program should deliver the following

 

  • Leave you feeling a mess but incredible after
  • Improve your conditioning over long and short distances
  • Better your bone density, lowering risk of injury
  • Burn a bucket load of calories
  • Last less that 35 minutes
  • Leave you burning fat even after your workout is over

More on interval training

Now even though HIIT (High intensity interval training) may seem easy on paper and the though of being in and out of the gym in less than an hour sounds awesome there is a catch, interval training is tough! HIIT will challenge you both physically and mentally, some days you may even feel to pull the pin during your workout, but don’t, keep going and you’ll reap the many rewards that interval training has to offer. On the other hand as this style or workout utilizes many different rest to work ratios you’ll notice that the sessions are over before you know it, this defiantly beats the mental slog of running at a steady pace for 60 plus minutes right?

 How To Get Started With Interval Training

If currently you do on include HIIT within your workout plan here are a few pointer on how to get you started. If exercise is very new to you and you do not feel comfortable running on the treadmill at high speeds you can start with a walking/ jog protocol. Try to incorporate interval training into your plan 2 times per week to help build your confidence and fitness levels. To mix things up try to alternate between incline walks then jogging flat. As a beginner you should utilize longer rest periods up to three times the amount of your working sets. You can use this approach to cardio on many forms of equipment like the bike or cross trainer to shake thins up a little.

 Short Intense Intervals

 If your primary goal is to improve conditioning or peak power then shorter intervals with less rest will work a treat. This sort of workout can have a great anabolic response, help you to build lean muscle and get ripped!

 

Here are a few examples of Interval training using shorter rest periods.

 

Sample workout 1

 

8x 10 seconds fast with 50 seconds recovery

6x 15 seconds fast with 45 seconds recovery

4x 20 seconds fast with 60 seconds recovery

 

Sample workout 2

 

7x 15 seconds fast with 75 seconds recovery

5x 25 seconds fast with 90 seconds recovery

3x 30 seconds fast with 100 seconds recovery

 

Endurance based intervals

If on the other hand endurance is the goal hand but you would still like to improve speed whilst retaining muscle mass your go to can still be interval training.

Here are a few examples of some endurance Interval workouts

 

Sample workout 1

6x 35 seconds fast with 30 seconds recovery

5x 45 seconds fast with 30 seconds recovery

4x 60 seconds fast with 30 seconds recovery

 

Sample workout 2

5x 45 seconds fast with 45 seconds recovery

4x 60 seconds fast with 30 seconds recovery

3x 90 seconds fast with 60 seconds recovery

 

HIIT Training with weights

Sample workout 1

 

Exercise                           Reps/Sets         Tempo       Rest

 

A1 Squats                        3×12-15                4010         30

A2 Lat pull-down           3×12-15               3010         30

 

B1 Leg curl                      3×8-10             4010           30

B2 Chest press                 3×10-12           3110          30

 

C1 Leg press                     3×15-20           2010           30

C2 Seated row                   3×15-20           2011           30

 

We hope this article has given you the motivation to safely try some interval training, if you have any questions please do get in touch.

 

 

 

Enjoy

How To Have A Happy Fit Christmas

personal training in the holidays

personal training in the holidays

 

 

 

How To Have A Happy Fit Christmas

With silly season fast approaching, the diary full of charismas boozy brunches, client dinners and weekend benders, the Christmas period can easily spiral out of control, turning into a calorific bonanza. At this point in time it may feel easier to hang up your gym shoes for your dancing shoes to then resume fitness training in the new year, but there is a solution or a few rather. Here at Square Mile Fitness our expert Personal Trainers have put together a few tips to help you have a happy health fit holidays.

Here are 5 tips to keep you in tiptop shape during silly season

Get Up And Go
Even though you may have time off or a few later starts than usual use this time productively. We all love the odd lie in from time to time but this time could be used for a trip to the gym to see your trainer, a buddy up workout or a nice early morning run. Planning ahead is the perfect way to shape up your day, make keeping healthy or just moving more a priority. Another benefit to training in the morning is that you can get a good workout done before all the invites for beers come swooping in. your training does not always need to last for an hour, making intensity a priority will net you a great session in 30-40 minutes like this fat loss program we have created.

Food Glorious Food
During the winter months when the weather begins to get much colder we all tend to lean towards comfort foods, some nice roast potatoes, pies, puddings, chips the lot! Now I am not here to say don’t ever eat these foods but the key is to know when to stop; you’re not 12 years old and it is ok to leave the table without cleaning the plate if you’re already full. Don’t be so hard on yourself; now this is something I come across everyday, you have one bad thing to eat then you right off the whole day, that isn’t how it should work. Here is a little tip, plan ahead, even if it is you planning to have something bad but you will also plan the other things you eat that will be healthier. Doing this will ensure that if you do have something a tad unhealthy you will also consume foods that are much better for you, don’t beat yourself up, life goes on!

Teamwork
If you are struggling for motivation why not get your partner, a work colleague, family member or friend involved in one of your workouts; you could even ask your personal trainer if you can bring a friend along to a session to give them some motivation. Surrounding yourself with like minded individuals or someone that’s has a similar goal to yourself will feel empowering, encouraging and you’ll be able to push each other though the more difficult workouts or exercises that you may not be too fond of. Whilst training with a partner you can put your heads together to create workouts that are challenging but fun, there will be exercises that one may prefer over the other but you can motivate each other to work hard and push through the pain

Goal Setting
Plan all of your workouts into your diary and set reminders if need be, make a few bouts of exercise per week a priority. Just as you would make plans to meet up with friends to go shopping or for coffee. A workout should also be slotted into the diary and given the same importance. Approaching the holiday period aimlessly with no actual plan to exercise is just asking for trouble. With no plan it is very likely that all forms of exercise will be missed, so plan ahead to stay in the game. Try to shake things up a little from the current workout schedule that you have. So if group fitness is what you usually do why not try a short dumbbell workout in the gym or a workout that requires no equipment at all.
An ideal week could look like this for you.
Monday – Personal training session
Tuesday – Interval run outside
Wednesday – Rest
Thursday – Buddy up gym Session – or Group Fitness Class
Friday – PT session
Saturday – Rest
Sunday – – Rest

Have Fun
For many of us working out is not just for the physical aesthetic reasons but for the release of the feel good hormones or for the mental clearance of a tough day. Training should be challenging but above all you should try to enjoy it or at least feel good once its over. Get involved in friendly challenges, simple things like “ go to the gym three times per week “ if this is not achieved then a friendly forfeit are put in place, buying coffee for the team is one that I like. Enjoying what you do whether you workout in or outside the gym is important, as the more fun you have the more likely you will stick with it for an extended period of time. Find out what it is you enjoy then give it your all.

We hope a few of these tips can be put to use in order for you to have a happy fit festive session, remember Keep Hydrated, plan ahead and remember to have fun.

If you have any questions about our Personal Training service or any fitness relates questions please do get In touch

Body Transformation

12 week Body Transformation

Amazing Body Transformation

 

What our Clients say, another great 12 week body transformation 

I searched around for a few different providers for 12-week body transformation courses, and Tirrel stood out from the beginning. He is friendly, knowledgeable, supportive and tailored a plan and approach for me based on my background. I think one thing that really helped was his ability to read how things were going and what type of person I am, to try and keep the program straddle a balance between pushing me as far as it could, but not being unattainable. Really great trainer, program and also a top guy. Couldn’t recommend enough

 

If you would also like to undergo a 12 week body transformation that will reveal incredible results, please do get in touch as our personal trainers would love to help.

 

Tirrel Grant Persoanal Trainer

The Square Mile Fitness Team

I Lost 2 Stones In 3 Months

City Of London transformation

City Of London transformation

 

“I have tried many personal trainers in the past but never had much success. Tirrel was recommended by the friend who had also faced a similar issue so I thought I’d give it a go for my wedding. He helped me every step of the way including the diet and exercise. I lost 2 stones in 3 months and reached my best ever weight. I would definitely recommend him to anyone looking for a true body transformation. He will guide you every step of the way and ensure you don’t lose your momentum and motivation.”

 

If you would also like get in shape for a  specific event or date please get in touch, it would be a pleasure to transport you to your best shape ever!