Just like many of you, I want to live a healthier life but I struggle to find a routine or diet to stick to. However, I live quite an active life, so for the time being I don’t concern myself with how much I weigh as long as I still fit in my favourite jeans that I bought five years ago. But yes, I know that this might not be the best standard to live by. However, most diets tell you what you can or cannot eat and that is just not how I want to live my life. I simply detest the word ‘diet’ by the way, but I do realise that living a healthier life will mean some sacrifice. So when I read something about getting the most out of a workout and what foods to eat before or after, I was intrigued. As I said, I don’t need or want to lose weight, but it might be good to make some small changes when it comes to my eating habits if that means maximizing workout results without much effort.
I do ballet and I go running from time to time and though my outfits are always thoroughly planned – e.g. grey and pastel green workout clothes to match my trainers – I still lack the motivation to make sure that my body actually benefits from the exercise. So when I finally did some research on when and what you should eat if you really want to make a workout worth the effort – or, as the pros like to call it, nutrient timing – I was quite surprised by what I learned. Best of all, I wasn’t even going to have to make any big changes!
But first, coffee! You couldn’t believe my excitement when I found out that I wasn’t going to have to give up my daily morning coffee. Just like a car, fuelling your body is important. But before you all start cheering, I’m not talking about your usual Large Soy Caramel Macchiato that you get from the coffee shop across the road. Your new best friend will have to become black coffee. Starting your day with a small cup will improve your stamina and reduce muscle pain. By the way, this will save you money which you can spend on that cute yoga top that you’ve had your eyes on for forever.
Instead of breakfast cereal, why don’t you try oats? You can pretty much do anything with them and they are a great source of fibre. One of the basic rules of exercising is to never do it on an empty stomach and thanks to oats you also won’t run out of energy during your workout. Most people think oats are boring and flavourless, but add some fruit, greek yoghurt or even a tablespoon of honey or peanut butter and soon you’ll never want anything else for breakfast. By the way, the reason I mentioned greek yoghurt is because compared to regular yoghurt it has double the protein and only half the carbs. Oats are also a great ingredient for making energy balls. These are usually very easy to prepare (no baking!) and if you make them in advance you can just quickly eat one or two before your morning run. You can now find them in most grocery shops as well, but where’s the fun in that? This is a great recipe for you to try at home.
Before: Wholewheat Pasta
Obviously you won’t have this for breakfast but if you prefer running in the afternoon or evening, then you should definitely consider having wholewheat pasta for lunch or dinner. Wholewheat pasta contains carbohydrates and fibre which suppress your hungry feeling. It’s one of the easiest swaps you can make in your food cupboard and trust me, your body will thank you for it!
Before: Green Smoothies
I always crave fruit juice or a smoothie after a workout. Of course any chilled drink can do the trick, but for me the sweetness of it is just so satisfying. So this will be the greatest challenge for me: start drinking green smoothies. These are a lot healthier than just fruit smoothies because of the antioxidants and increased fibre intake. There has also been a lot of debate about whether fruit smoothies are good or not. For example, by drinking a smoothie you consume a lot more fruit than you would actually eating them, so what everyone should definitely know is that in a fruit smoothie you get all (and quite possibly too much) of the calories and sugars from the fruit that is in it, but not necessarily all the fibre. Apart from the vitamins that are definitely good for you, you might as well drink a soda. But back to the green smoothies now, because most of the time these are 100 percent healthy. On top of the already mentioned health benefits, they give you a clearer skin, are easily digested and increase your energy levels. Even though I’m a little bit put of by the kale or spinach smoothies, I will definitely try one next time I go running. Keeping in mind all the health benefits, I might even end up liking them.
Make sure to come back next week to find out which foods will help your body recover after a workout!
I was asked yesterday what I thought it takes to successfully stick to an improved diet. My answer, to keep it VERY SIMPLE.
As a coach I’m always researching the latest studies and techniques being used in the health and fitness industry. Of course, you’d expect me to be doing this, as I want to stay ahead in my area of specialty. Although new information is always useful, I’ve come to realise that nobody is ever going to re-invent the wheel.
There’s a reason why I don’t write about the latest trending topic like ‘carb cycling’ or ‘alternative day fasting’ any more. Because it will never beat keeping your diet as simple as possible and sticking to the fundamentals. This was just recently reinforced to me, when a HPL member, Jola, contacted me to say she had lost 2 stones in less than three months. I asked Jola what information or guidance I had given her that helped the most with losing weight.
“What helped me the most?” Here’s her reply:-
having consistency in eating small daily meals;
drinking 2 litres of water each day;
daily exercise such as cycling to work and back;
eating more protein and lots of fruit and vegetables;
sleeping 8 hours per night;
visual motivation through the HPL community – inspired by other people’s success;
staying positive and realising that it will take time to lose weight”
That’s the power of keeping your diet as simple as possible for maximum results.
There’s no mention of tracking food intake, calories counting, food restriction, excessive gym routines or gimmick supplement plans. And Jola didn’t need to starve, or follow a boring meal plan, and she definitely didn’t stop eating her favourite foods. Instead, she decided upon the key areas of her current diet and lifestyle routine that were holding her back the most, and applied some basic daily new habits to combat them.
Not only did Jola focus on the ideal starting point for her; she made small and incremental changes at first. It wasn’t a total diet and lifestyle overhaul that was required, it was simply the application of a few improved daily habits. This is essential if you really want to stick to a better diet. Because motivation is what gets you started, habit is what keeps you going.
So you too must identify, implement, and maintain the habits necessary for creating the results you want, while learning how to let go of any negative habits which are holding you back from achieving your true potential.
Whether you realize it or not – your body, your health – has been, and will continue to be, created by your habits.
If you don’t control your habits, your habits will control you. The problem is, most of us have never thought about tackling our nutrition like this before. It’s usually a single focus around boring meal plans, tedious training programmes and food restriction. Because we have never learned to master our habits, most people fail at virtually every attempt to control them, time and time again.
Why is it so difficult to implement and sustain the habits we need to be in shape, healthy, happy and successful? Well, our existing habits have become so reinforced through endless repetition that they have become very difficult to change. One of the primary reasons most people fail to create and sustain new habits is because they don’t know what outcome to expect, and they don’t have an effective strategy in place to work through hard times.
This lead to two key problems:
They change too many habits at once
They don’t give the new habit enough time
Both result in quickly returning to old, bad habits!
My personal experience and the real world results I’ve seen working with hundreds of coaching clients has led me to the conclusion that it can take around 30 days to change a habit. Also, the primary focus should be only on one habit at a time. Focusing on too many habit changes at once can lead to failed attempts after failed attempts. I encourage you to apply this same approach to adapting your diet and lifestyle.
So how can you become a master of your own habits?
You’ll succeed with the help of an effective, proven strategy. It should include the correct information, some guidance and a great community to provide the support you’ll need.
High Performance Living by Ru Anderson
High Performance Living is a complete lifestyle book with healthy recipes and strength training program. The book helps you build up a routine that best suitsyour body, and motivates you to be at your best.
Ru Anderson is a performance nutritionist, writer, speaker, competitive athlete, and owner of Exceed Nutrition. He helps motivated and driven people to be at their best, to look, feel, and perform better all day every day. Anderson is also the founder of Exceed Nutrition, an online nutrition coaching website. Anderson has also toured the UK to deliver his High Performance Living nutrition seminar.
For further inquiry, voucher copies, high res images, features or interviews please contact Rebecca Goodyear Health & Beauty email@example.com
An Illustrated Guide to a Safe & Effective Core Training Program
As an athlete or a fitness fanatic, how much thought do you give to your core, other than the goal of getting a six pack for the summer? Functional Anatomy of the Pilates Core illustrates the essential connection between functional anatomy of the body’s core and its application during Pilates’ fundamental core exercises.
Dr Evan Osar and Marylee Bussard combine the most current research around core stabilisation with six fundamental Pilates principles to offer simple, easy-to-use strategies for relieving discomfort and improving pain-free movement. The book offers both Pilates practitioners and professional teachers alike a comprehensive understanding of how the core functions and how stabilisation helps promote health and proper movement patterns through the development of balanced muscles, joint alignment, and core control.
The authors apply current research on neuroplasticity, the brain’s capacity to reorganise itself by developing new neural connections, and on the function of fascia, the matrix-like connective tissue of the body, to explain the six fundamental principles of Pilates – Centering, Concentration, Control, Precision, Breath and Flow. They show how to avoid muscle imbalances, chronic tightness, and pain by incorporating the principles of functional anatomy during exercise.
achieve the alignment, breathing, and control required for developing optimal posture and movement
alleviate non-optimal habits that relate to common postural dysfunction, muscle imbalances, and chronic tightness
integrate the fundamental Pilates exercises in order to develop a more stable core and eliminate the risks of common injuries whilst accomplishing one’s health and fitness goals.
Dr Evan Osar is an internationally recognised author and industry expert in the fields of functional anatomy, corrective exercise, and functional rehabilitation and training. Osar has authored several books, manuals and DVDs for the health and fitness professional, including the highly acclaimed Corrective Exercise Solutions to Common Hip and Shoulder Dysfunction. He is the developer of the Integrative Movement SystemTM, a principle-based approach to training and conditioning of the general population.
Marylee Bussard has been teaching Pilates since 2003. She is a graduate of the Soma Institute for Clinical Readers will learn how to: Massage Therapy in Chicago, a certified Integrative Movement Specialist (IMS), and a certified KMI Structural Integration Practitioner.
For voucher copies, high res images, features or interviews contact Rebecca Goodyear Health & Beauty – email firstname.lastname@example.org or call 020 3651 7360..
The Complete Lifestyle Book with Healthy Recipes and Strength Training Program
Are you ready to look, feel & perform your best?
Then you are going to need Ru Anderson’s High Performance Living (HPL) System.
Right now, no matter what shape you are in, your body is an amazing machine. But it has the potential to be even better. And knowing how to take care of that body is the most important information you can learn. Ever.
“Training” and “nutrition” are not just words: they are tools. By understanding how these tools can work for you, you can rapidly fine tune your powerful body so it looks, performs, and feels the way you have always wanted it to.
The HPL System shows you exactly how to do this, and much more:
discover the 10 essential HPL Cornerstones- you will quickly improve your body using these proven, powerful, yet actually pretty simple cornerstones.
create your own bespoke nutrition plan for any goal- this is a system that can be tailored to your specific needs and requirements.
follow the full twelve-week HPL training program- as created by two-times British Natural Strongman Champion, Jack Lovett.
try over 100 great tasting HPL recipes- meals not just friendly to your body, but to your taste buds too.
So, what can you look forward to?
you will quickly improve your body, whether your goal is fat loss, muscle gain, or to generally look great naked.
you will feel healthy and energised.
you will be able to perform to your maximum ability, no matter what sport, hobby, or general activities you participate in.
About the Author
Ru Anderson is a ‘performance’ focused nutritionist. He helps motivated and driven people to be at their best, all day every day. Oh, and he’s about to make you more awesome – welcome to HPL.
Raspberry Ketones kicked off in a big way last year in the UK, but did you know that many supplements do not use real raspberry ketones instead they synthesise this chemical. Nature’s Answer Raspberry Ketones is a natural extract and has been combined with L-Carnitine, Amla, Capsicum, Ginger, Green Tea and Green Coffee Bean to create a super blend of fat burning promotional chemicals. Rebecca has just started trialling this product so watch out for her take on it on Biteable Beauty in the coming months. For now, read Nigel Summerley’s take on last year’s launch from Nature’s Answer below.