Snack Attack!

I love a tasty snack. Always have and probably always will. Whilst snacks are not essential there is nothing wrong with the occasional snack if it is kept healthy and clean so here are some helpful suggestions for you to try out......

Snacks on the go:

Mixed nuts - unsalted.

Beef Jerky.

Fruit.

Small pot of yoghurt.

Leftovers like chilli or stew.

Celery with almond butter (or cashew)

Boiled egg.

Cold meat with mustard.

Olives

Vegetables dipped in salsa.

Coconut pieces.

Tin of tuna or salmon.

Pumpkin or sunflower seeds - unsalted.

Dried fruit - very high energy, to be used when training hard only.

Snacks at home:

Avocado and tuna (small meal really)

Smoothie

Home made soup

Stay Strong and post your own ideas below!

Ben

Brekkie Shake For Bootcampers in a Hurry

Cashew and Coconut Shake

Coconut Flesh

Cashew Butter - Unsalted and Unsweetened

Sprinkle of Cinnamon

Cup of Water

Ice Cubes

Blend it all together and there you go!

Batch Cooking For Lunches

Your packed lunch does not have to have a picture of Thomas The Tank Engine on the box and actually for most people who don't work at home or in a kitchen it is essential for maintaining a healthy diet wherever you are. It is all about prior preparation and planning, but does not have to be about lots of work every night. Chicken and vegetables is super simple and super healthy.

I try and do this on a Sunday night......

Roast a whole chicken or some chicken thighs. I find that breast goes a little dry in the fridge. I like to mix things up with the seasoning - sometimes a little oregano and basil, or sometimes a spicy number to keep me on my toes. Whilst the oven is on I also roast up a big tray of mixed vegetables with a little olive oil and garlic. I like to vary the veggies and try and get seasonal produce where possible.

Let everything cool and bang it in the fridge. It is usually ok for a few days and a whole chicken does me 3 lunches (GREEDY!!), but it may do you and your partner for 2 days. In the summer I sometimes substitute veggies for an avocado salad which takes 2 minutes to knock up in the evening or before work in the morning.

Having cooked vegetables in the fridge is also handy as you can quickly reheat in the pan to bulk out a breakfast like bacon and eggs. Sounds weird, but is actually lovely and super healthy. Lots of protein, healthy fats, and vitamins, but low in carbohydrates.

Stay Strong

Water Bottles, To Re-Use or Not?

I am always banging on to my bootcampers and personal training clients about drinking more water. It is crucial for health and losing weight, and is one of the easiest things to change in a person's lifestyle. I probably drink about 3 litres per day, sometimes more, depending on my training.

Today I am going to discuss the dangers of re-using plastic water bottles, and offer some alternatives so none of you have any excuses! Hahahah (evil laugh).

Contamination: The more you re-use a bottle without washing it out properly, the more you put yourself at risk form the bacteria that will be accumulating daily. Each time you touch the rim of the bottle with your mouth or hands you are transferring saliva, skin particles and other nice treats to the bottle. This then becomes a breeding ground for bacteria that migrates inside the bottle until it gets so bad it gives you a dose of the squits. No fun - although you might lose some weight!

Possibly Carcinogenic Chemicals: A water bottle is only designed to be used once and is totally safe to do so. The older it is the more likely it is to leach chemicals into its contents. The best documented and most researched is di(2-ethylhexyl) adipate, a carcinogen that has been shown to cause liver damage and reproductive problems. This is made even worse when the bottle is exposed to heat for instance when you leave it in a warm car. We all know that horrible taste of water from a warm plastic bottle that you found in the footwell of your car. That taste is the chemicals that are now in your body!

Solutions: Keep a glass on your desk and re-fill it from the cooler or water filter throughout the day and wash it daily. Buy a good quality metal bottle like the ones made by Sigg and remember to wash it. Only use a plastic bottle for a day or 2 before recycling it and getting a new one and never drink it when it has been warmed up.

Stay Strong

Ben

Anytime, Anywhere. A Basic No-Kit Workout.

Hammy the Hamster may need a barbell for a good workout, but you don't! Get fit and strong with your bodyweight.

So, you have just finished bootcamp and you are looking and feeling awesome, and you are off on your holidays or back to work and don't want to lose all the hard earned gains that you have made. As well as keeping the diet clean you will need to keep on training in order to keep on feeling and looking good. Here is a basic workout that you can do anytime, anywhere to keep yourself fit, lean and strong.

This is a circuit workout where you will complete all the exercises back to back without rest to raise the intensity of the session. If you have a stopwatch then use that and do each exercise for 30 to 50 seconds. If you don't have a stopwatch then do 10-15 repetitions of each exercise. For each exercise I will list a basic and advanced version depending on your ability.

Warm Up: Methodically move all of your major joints in all directions starting with ankles, knees, hips etc. Run or jog to raise your pulse and body temperature. Perform a few of each exercise with good form to prepare the body.

Circuit:

Squat/Squat Jump

Press Up/Narrow Hand Press Up

20 Metre Sprint (If indoors sprint on spot)

Lunge/Rear Lunge With Toe Touch

Jumping Jack/Jumping Jack with Ankle Touch

Mountain Climbers

It really is that simple! Complete the whole circuit and then rest for 2 minutes and repeat again. You can do it as many times as you want depending on time available and your fitness level. The key is intensity - do a good warm up and then SMASH the circuit - NO MESSING AROUND!!

Stay Strong

Ben

Hammersmith Community Gardens Association

I have just spoken to The HCGA and they will be the official charity for the event below on 21st July. Weight Loss - Myths and Truths! Let's raise some good money for a great local cause!

http://hcga.org.uk/

Stay Strong

Ben

Event: WEIGHT LOSS - MYTHS AND TRUTHS

What: Weight Loss - Myths and Truths

When: Thursday 21 May 8pm to 9pm, Followed by Q & A

Where: The Stonemason's Arms. 54 Cambridge Grove, Hammersmith, W6 0LA

Who: Ben will be presenting the seminar and taking questions afterwards. Anybody can attend, so just get some friends together and come down.

How: Email Ben to book your places. ben@trilogy-pt.co.uk

Have you ever wondered why you can't shift those last few pounds? Has your weight yo-yo'd for years with fad diets and doomed exercise regimes? If so you NEED to be at this event where you will learn the truth about how to get to and maintain a healthy weight from somebody who does this very successfully with many different clients. It could change your life!

Stay Strong

Ben

End of June Bootcamp!!

Well done to all of the June bootcampers who finished, leaner, meaner and firmer than when they started 4 weeks ago! Best weight loss went to Jayne - 11 lbs! Missing from the photo was Tory and Natalie. Next one starts on Monday......