What We’re Normally Eating

Loads of you are now back on the training and healthy eating for the new year, and have been asking what we are eating a normal day. As we normally try and log most of our training and diet it would be easier to just take a random day and lay it out. So here they are:

Luke’s

Breakfast 1
4 whole eggs scrambled.
3 slices of back bacon.
150 grams of baby button mushrooms.
all cooked in butter)
Protein shake made with water.

Breakfast 2
2 Raw tomatoes
50 grams of green olives
Quarter pot of full fat hummus
2 Espressos
Handful of cashews

Training
2 hour road ride based on HR zones
Zone 1 = 7%
Zone 2 = 10%
Zone 3 = 15%
Zone 4 = 65%
Zone 5 = 8%

Post training food
Protein shake
2 oranges
chocolate recovery drink


Lunch
200 grams of boiled broccoli
175 grams of pork chops cooked in sesame oil and 5 spice
1 yellow bell pepper cooked with the pork
1 Espressos with MCT oil


Dinner
200 grams chicken breast - roasted
100 grams of cherry tomatoes - roasted
1 large red onion roasted
Spinach salad with mozzarella and balsamic vineger

Snack
Full fat cheddar cheese 4 slices
Table spoon of hummus
10 red grapes
10 almonds

Si's

Breakfast
3-4 Scramble eggs with butter
Smoked salmon  
Half a red grapefruit
Linseeds
Multivitamin
Double espresso with coconut oil
Ton of water

Snack
Almonds/Brazils

Lunch
Spicy Chicken
Roasted peppers. courgettes and aubergine
More coffee

Training - (running/cycling)
1-2 hours
Zone 4-5 where necessary
1-2 Flapjacks

Post exercise recovery shake
Turkish Lahmacun if it's been a tough session!

Dinner
A stack of Chilli con carne (no rice)
Fresh fruit
Glass of red wine

As you can see it’s nothing too dramatic. We’re not too concerned about calories, but mainly the quality of food we eat when we’re hungry. The main thing to take from this is we avoid refined sugar, wheat and make up our calories with good quality fats. If you’re trying to make a start on eating healthier and losing some weight just start by cutting out sugar for a week, then start getting rid of the wheat the week after that, you’l be amazed at how quickly start feeling better and losing weight. Or even better and go back and take a look at our old blogs on Ketogenic Eating, and the 30 Day Slow Carb Challenge. Or even better book in for a session where we can take you through it


 

2014 – What fitness goals will you achieve this year?

Another year, another resolution, another chance to re assess your fitness goals.  Personally I think this is a good thing – we run busy lives and it’s easy to get distracted or feel overwhelmed.

CHAMPION

Here are a few examples of fitness goals that may help to inspire you.  Remember goal setting needs to be measurable and attainable without being too easy.  Simply ‘get fitter’ or ‘lose a bit of flab’ does not cut it.  Often some sort of in built reward will help..

  • Always wanted to play a particular sport? Use that as motivation – this could be set out as…get fit in the gym until May or lose that excess 2 stone around the middle, then join the local tennis club and have coaching through the summer.
  • Weight loss – this could be as simple as, overhaul the diet and increase training levels with a goal measurement, then book a holiday at the end to show off that new body!
  • Swimming is a fantastic way to get fit – maybe a block of swimming lessons would help, and while you’re at it book the pier to pier swim in the summer.
  • The same could be said for running. Start now and build up through a number of events to run a half marathon later in the year.
  • Often we see people about to have kids, or grand kids.  Suddenly they realize they aren’t going to keep up, they want to live longer and also set a good example to their offspring.  This is a powerful goal which can easily be achieved even on an hour or two a week.
  • Many goals can be easily broken down into smaller goals.  The ultimate goal may be to become a decent cyclist and compete.  This may take months of leg work, mileage building on the bike, flexibility, bike handling skills etc.

The list here is endless, but the message is clear.  Having a motivational reason to improve fitness really helps and it has to be personal to you. Now is the time to think where we want to be in 6 months, then act on it.

See you in the summer, peace I’m outta here!

For Personal Training in the Bournemouth area which offers more motivation, fitness and nutritional advice visit the website www.bourne-fit.co.uk