6 Ways I Balance Indulgence & Fitness over Chritsmas

   Christmas is one of my favourite times of year - the magical decorations, the time spent with loved ones & of course THE FOOD! But with so much delicious temptation about, it's hard not to over-indulge now & worry about it later. Or there's the other route - be super strict, avoid all temptation, stay fit & not necessarily enjoy Christmas fully. Neither sound like the best idea to me! So that's why I thought I'd share with you my plan for this Christmas - how I intend to both enjoy my festive favourites & stay lean throughout.

1. GUILT This is the first & most crucial point to address. If you feel guilty every time you eat a mince pie, that needs to change. This negativity will only drag you down. If you work hard, see that mince pie as a reward instead. For example, if you train hard & eat healthy 90% of the year, a few festive treats won't hurt. Equally that doesn't give you the excuse to over indulge for the entirety of December. That brings us onto my next point...

2. Balance Just the same as any other time of the year; balancing your energy intake (food) with the energy your body needs is key. Try to stay consistent with your training, or even increase it slightly to allow for a greater intake of food. Or perhaps eat with a small 200-300 calorie deficit most days, if you know a big meal is coming up, to allow you the room to indulge. If you prefer small, frequent treats instead, try keeping to the calorie deficit in general, but adding a little Christmas treat each day - like a portion of chocolate. Just be sure to not ruin the excitement of the Christmas meal; just because there's little over a week till Christmas, don't use it as an excuse to continuously over indulge, or when Christmas day comes, the food won't seem quite as appealing. So just chose your treats & your indulgent meals wisely.

3. Schedule in Exercise Write the days & times down in your diary of when you WILL work out. Be realistic though, but stick to these appointments with yourself. If you have to miss one, it's important not to beat yourself up about it though, but continue going to all your other sessions. A good way to ensure you'll work out, is to book into a class or with a personal trainer - then it's harder to cancel! Also consider adding an extra training session into your week, or upping the difficulty of your training - for example add HIIT training or weights, to use your time most efficiently. 

4. Hydrate Be sure to drink a lot of water over the festive period - not only does is help flush out toxins, but it can also curb snacking. Lemon water in particular is fantastic for relieving bloating & has amazing health benefits. Green tea is another fantastic option. But it's not just about what we should be drinking, but also what we shouldn't. It's good to be aware of just how much sugar & calories are in our favourite drinks - hot chocolates, coffees, juices & fizzy drinks. Even if you're drinking a diet coke - there may not be as many calories, but you'll still feel bloated from too much fizz. Once again, it's all about balance.

5. Plan Plan to be going to the gym 'x' amount of times a week. Plan what you'll be eating for a normal, healthy day of food. Plan when you are most likely to indulge - Christmas day, work party, visiting friends etc. Then you know how to plan the balance of keeping fit & enjoying your food. A few good tips here are not to stock the cupboards with lots of unneeded Christmas snacks - only buy the food you've planned to eat. Then if you want to treat yourself to a mince pie, you can, as you didn't just that afternoon help yourself to a whole box of Quality Street for the cupboard! Also if you absolutely love - for example apple crumble - you can plan ahead, to find a healthier option to make, so you can enjoy it guilt free. But as much as planning ahead is a fantastic idea, if you fancy a spontaneous Christmas walk or an early morning jog, do it!

6. Drink Some people find staying away from alcohol easy, others enjoy a drink with family & friends, especially around the festive period. You can still drink alcohol & be fit - just like you can still eat a donut & be fit - it's all about moderation. So chose wisely when you want to celebrate the most, don't just attend every club night, because it's Christmas themed. Also stick to clear spirits, the purer & higher the quality the better, mixed with soda or tonic water, as these types of drinks will be the least damaging to your fitness. Prior to drinking, be sure to eat high protein based meals, as fat & carbohydrates can be easily stored by the body whilst drinking, as your body will be prioritising burning the energy from the alcohol, in order to remove it from the body first. Another great tip is to order water - if after every 2 alcoholic drinks, you have water, your helping to not only keep your body hydrated, but to also remove the alcohol toxins from your body sooner.

   So they are my top tips & how I am going to do Christmas this year. Remember it is all about the balance - if you exercise hard & eat well, you can also treat yourself, completely guilt free.
   P.S. So today is Save the Children's annual Christmas Jumper Day! So if you haven't already, it's not too late to jump in your jumper & donate to Save the Children! christmasjumperday.org

Your Body Was Made to Move - Q&A with Matthew Miller

   Following yesterday's post on the importance of taking care of your body, in order to keep active, I've asked former bodybuilder & creator of Broga - Matthew Miller - his advice on the topic. Though only a short Q&A, he offers invaluable advice on how to stay fit & the importance of yoga when caring for your body!

"Yoga can be revolutionary in not only increasing other sports performances but prolonging the lifespan of an athlete & preventing injury"

 Hi Matt, thank you for chatting with me today. I know my readers are all keen to know your advice on keeping active & injury free, but first, I'd love to know how the transition from weight training to yoga came about?

   Yoga was never even discussed, much less on the table as an option when I was playing Football in California. Even when I later moved into competitive bodybuilding, the emphasis was only on aesthetics & never on mobility, injury prevention or longevity. I only made the transition when I was working on a television show called Fat Fighters on Channel 4 & was asked to be the first male ambassador in Europe for Lululemon. It was only then, with the help of a private tutelage from two of the female ambassadors (& yoga superstars in their own right) that I had a lightbulb moment of what yoga could do for someone like me.

I couldn't agree more! So do you find yoga helps aid other aspects of your training? For example mixing yoga & weight training?

   Yoga is an invaluable tool for not just career athletes but to any sport minded person. Most sports are rooted in becoming highly efficient with very specific movements. This is ostensibly at the expense of all the rest of the range of motion not used in the activity. And it is these imbalances that are typically the cause of pain & injury that develop. Yoga can be revolutionary in not only increasing other sports performances but prolonging the lifespan of an athlete & preventing injury.

As for those post exercise aches & pains, what would you recommend to keep active & ensure you're ready to take on your next workout?

   Although I like the idea of a quick 5 minute pre or post workout stretch, it is in no way addressing muscle & joints as they need. Stretching is a dedicated activity that requires the same level of attention paid to the actual sport you do. Dancers are a fantastic example of this. A warm up will typically be an hour even before an actual practice session begins! My advice is make the effort to plan a yoga session in your week as an "active recovery" day & take that just as seriously as you do your sports activity.

That is fantastic advice - I will be sure to practice the active recovery day this week! Talking of weekly activities, what does your typical week of exercise look like for you?

   My day of pro sports competitions & the physical abuse that comes with that are long over. Now my concern is maintaining a youthful mindset & body for as long as I can. To that end I practice a varied approach to my workout week. This means I want to address my muscular strength/conditioning, cardiovascular fitness & mobility every week. So I try & get in 3 resistance training sessions, one flat run, fill or spin session & one yoga session a week.

And finally, do you have any motivational words to keep us going strong?

   It is never never too late to be better than you are. And it is never to late to turn back the clock on some of the physical problems we have caused ourselves!

Eat green, your cells will be nourished.

Stop smoking, your lungs will heal.

Walk or jog, your heart will strengthen.

Get into a yoga class, your body will lengthen.

Try a sport or new activity, your muscles will strengthen.

   Thanks, that is some truly inspiring advice you have left us with. Very honest & very helpful. If anyone would like to know more about Matt or Broga, then check out www.millerthepillar.com- it's worth the visit! Plus Matt has a new Broga DVD out now, so go have a look - www.broga.uk.com

Thank you to Solgar for a fantastic event - themed around mobility & your body's health - and for introducing me to some inspiring people!

Your Body Was Made to Move - Exercise & Supplement Guide

   It is remarkable really, just what our bodies are capable of doing! But do we truly make the most of it? Be it a gentle stroll or a hardcore HIIT session, exercise of any kind is fantastic for our bodies. And as long as we challenge our own personal bests, we continue to reap the rewards. However, despite the benefits of frequent exercise, it can cause increased stress on our joints. So I went to go & meet with the team at Solgar to discuss exactly what can be done to keep our bodies as healthy as our lifestyle!

   "Joint health is no longer something that the over 50's have to worry about. An increasingly active younger population & the rise in people taking up competitive sports & training in their leisure time means that we all now have to focus on how our physical activity might impact on our body in the long run - especially on our joints!" - Laura Williams, Fitness Expert & PT.

What happens to our bodies when we exercise?

   Although there are millions of benefits from exercising, there is a couple of downsides. The more we push ourselves in our workouts, the more stress & impact the exercise will have on our bones & joints, which in time may lead to injury or a decrease in mobility. During extreme exercise, our bodies also produce 'free radicals', which increases oxidative stress within our bodies & can over time effect our health. BUT for every problem comes a solution - this time in the form of exercise & supplements. It is good to note that free radicals can also be fought with a healthy diet - for example eat foods high in vitamin C & E.

Exercise that can help us stay flexible

   It is often said that you should compliment your main exercise or sport with something different, to either improve your strength, mobility, endurance... in order to thrive at your main activity. For example, I do weight training 5-6 times per week, but I also compliment this with some cardio to increase my endurance & yoga to keep me flexible. So I spoke to bodybuilder & creator of Broga, Matt Miller, about the best exercises to keep you flexible & active...

7 Stretches to Keep You Flexible

   It is important to remember not to force yourself too deeply into stretches, only go as deep into the stretch as your body can handle - we all have different ranges of flexibility! And in time, we can improve.

My Supplement Guide for Joint Health

   As effective as a well balanced diet can be, added supplements & vitamins can be a great boost. Here are just a few from Solgar that are a particular favourite of mine...

Solgar 7

What? 7 natural ingredients, for a noticeable difference in 7 days. This once daily supplement can be used to target the occasional pains that occur from physical activity. It targets both structure & function of the joint, by supporting the collagen building blocks & sensitive joint cartilage, to strengthen & repair, whilst targeting joint inflammation & pain, to enable the natural range of motion & flexibility.

Why? I would use this if I had an ongoing twinge, to help support the over stressed joint, to allow me to recover & continue with my normal training. For example if I had a twinge in my lower back or knees. I would take them a little longer after the pain had gone away, to ensure full recovery.

Solgar Full Spectrum Curcumin

What? With 185 times greater bioavailability - meaning that our bodies can more easily absorb the benefits from the curcumin - this is one of the most advanced curcumin products on the market. Derived from turmeric, it is known for it's anti-inflammatory, antioxidant & anti-microbial properties, which can help bring relief to joint pain & tenderness.

Why? To be taken when feeling a little sore, or as a daily supplement, to help support joint health, especially when taking part in demanding exercise.

Solgar Extra Strength Glucosamine Chondroitin MSM

What? Our joints are subject to daily wear & tear, so when you factor in physical activity too, they can be put under extreme stress - the solution, to keep them nourished in order to keep them healthy. While cartilage can protect our joints to a certain extent, chondrocytes (found within this supplement) can help repair damaged cartilage. Meanwhile the glucosamine ingredient helps to stimulate the production of collagen, which is a strong, fibrous protein matrix that forms the foundation of cartilage.

Why? I would take this supplement to aid me when taking part in demanding physical activity, to ensure I am protecting my body, whilst challenging myself. 

Solgar Ultimate Bone Support

What? A supplement providing high levels of key minerals calcium & magnesium, in an organic with key ingredients to make the minerals easy to absorb & utilised within our bodies, to help towards strong, healthy bones.

Why? To be taken as a daily supplement, to help keep bones at their healthiest.

YOUR CHANCE TO WIN!!!

   As it is the season of giving & to coincide with all your new years resolutions, I am giving away a goody bag full of supplements, vitamins, drinks etc to help kick start your new years healthy living! Solgar will be featuring in this goody bag! So keep your eyes peeled to my social media for more details. I will be picking my most engaged follower to win - so whoever shares, likes, follows, comments the most! Good luck :)

Clean Eating Made Easy - What I Eat in a Day

   I see so often people falling short of their goals because they're either constantly dieting & depriving their bodies of what it truly needs, or they just feel at a loss as to what to eat. So I thought today I would share with you exactly what I eat in a week, to show you just how easy it is! So ditch those naff diets - its time to fuel your body with what it needs, to enjoy what you're eating & to understand why you're eating it!

   Before I begin, there's a few important things to note...

1. These portion sizes are specific to my macros (currently on 2090 cals, 261g carbs, 58g fat & 131g protein). So take a note of your height & weight & enter them into an online calorie calculator to give you a rough idea of your daily intake. You can also use a calorie counter to help stay on track.

2. If you wish to gain weight, increase your calories & to lose weight, try a calorie deficit of 200-300 calories, to make it more sustainable. It's as simple as that!

3. PLEASE DON'T cut out a whole food group! Carbohydrates are an important source of energy, especially on training days, whilst fats also provide energy & are utilised on rest days. Calories are one of the easiest forms of energy to keep tabs on though, so don't be shy of them - your body needs the energy! Meanwhile protein is important for muscle growth & repair. This is a very broad explanation, but it's to help you understand the importance of each food group.

   So here is an example of what I eat in a week - it is easy to prepare, nutritionally rich & most importantly very tasty! Plus the smaller portions & frequent snacks keep me full all day & on track from bringing on sugar!

BREAKFAST

Overnight oats + Green Tea

* TIP - Try making porridge with coconut milk to add flavour, so you won't need to add a topping, such as honey *

MID-MORNING SNACK

Oat Biscuits + Homemade Cappuccino

* TIP - Make your own cappuccinos, lattes etc instead of buying them - you can use skimmed milk & water & less sugar, making them a lot healthier (& cheaper) than buying one *

LUNCH

Soup + Black Coffee

Carbs from my pitta, protein for my cottage cheese & soup & a square of dark chocolate to help prevent blood clots, whilst the black coffee picks up my energy & metabolism for the afternoon. An easy yet well thought out lunch - everything has it's purpose!

MID-AFTERNOON SNACK

Apple + Peanut Butter + Lemon Water

Banana's are also a fantastic alternative!

* TIP - I aim to drink 2 litres of water a day. Add lemon for flavour, great health benefits & to decrease bloating! *

POST WORKOUT SNACK

Tuna + Salad Cream

* TIP - It's important to intake protein after weight training, to repair & build your muscles. Tuna is extremely lean & high in protein, but other good options are chicken & protein shakes with water *

DINNER

Oven Cooked Peri Peri Salmon + Mozzarella Stuffed Mushroom + Baked Veg

* TIP - Reduced fat mozzarella, cottage cheese & Greek or Icelandic yogurt are great alternatives to meat, to increase your daily protein intake *

BEDTIME SNACK

Sugary Tea + Protein Yogurt + Chocolate

I know bedtime is the worst time to treat yourself, but it keeps me motivated all day! So why not!

   I hope this helps to give you new ideas of how easy healthy eating can be! If you'd like to know more or want more inspiration of healthy meal plans, contact me or leave a comment bellow! 

AW 16/17 Trend Report - Part 3 - Concept

Part 3 - Concept

   This season I have noticed 4 recurring themes, inspired by culture, OTT personas & locations. These have included the overly feminine, minimalism, Eastern florals & Western fantasies. My personal favourite is the overly feminine. Take a look & see what inspires you the most this season...

Twin Peaks

If you have never seen the David Lynch TV program, Twin Peaks, then go watch NOW! This surreal crime drama, set in a small American logging town, is anything but usual. It is an eerie, disconcerting & extremely addictive classic that you'll never forget. Anyway, enough of the program, it is it's styling we're interested in. This is small town early 90's American fashion, where diner dresses, bulky hand knits & your boyfriends letterman's jacket are your style staples. Watch the program & you'll understand!

 Scream Queens

Another TV program where I could see it's styling matching so well with what is on the runway this season. Once again, if you haven't seen... watch! This is more fun, colourful & OTT,  but it is brilliant all the same. It's time to channel your inner Chanel Oberlin (or inner sorority queen if you still haven't watched) - but leave her attitude at home! Look for statement pieces, feminine, fun, bright, sparkly, textured... creative-couture-like pieces. Chanel, Versace & Dolce & Gabbana are great to look to for inspiration - they're so rich in concept & individualism.

She's A Lady

Last but not least of the feminine trends. This is inspired by a certain persona, ladylike, overly feminine & supposedly the epitome of perfection. Look out for beautiful feminine cuts, bright florals & prints & detailed embellishments. Complete the look with styling, by adding a dainty bag, statement jewellery & even a pair of cats-eyes sunglasses to really perfect the persona.

In A Galaxy Far Far Away 

With the success of Star Wars last year, another film coming out this year & the promise of a fresh new year looming, futuristic minimalism has never been so key! Once again, please refrain from mirrored metallics, sharp silhouettes & robot-like garments. Instead look for subtle hints to futurism & optimism - bright whites, clean lines & beautiful drape. For example Gabriele Colangelo's waist tie, Adam Selman's strong silhouette & Jacquenmus's cape all have nod's towards Star Wars' futuristic styling. Whilst at Valentino & Wes Gordon, the beautifully feminine cuts are reminiscent of Princess Leia's effortless styling.

Oriental Bloom

Delicate, decorative & colourful. In a season without bloom, the designers have given us a feast of florals to brighten up our  wardrobes. Feel free to be as busy or as subtle with your florals as you like, but look to the East for inspiration on prints & cuts, to really capture this trend.

 Pride of America

From East to West... A contrast to the delicate florals, we are now looking at the unapologetic American pride. Colour palette - the American flag of course; don't be afraid to clash the colours together, as this look as all about being bold. Naturally stripes are key - from the business man's pinstripe, to varsity prints & slightly more subtle checks. Add some stars in for good measures, or if you want to tone it down a bit, opt for a varsity jacket or a simple colour clash to capture an essence of the trend.

American Ranch

Time to head down south now, to celebrate the history of America. A key detail here is to focus on the cut - like the shirt details at Mary Katrantzou - & mix that detail with print & colour, to create something completely new, that is still obviously inspired by cowboy styling. Fausto Puglisi successfully combines key cowboy detailing with rich colours & print, whilst at Jeremy Scott, the theme is obviously conceptual & playful.

AW 16/17 Trend Report - Part 2 - Cut & Fabric

Part 2 - Cut + Fabric

 Tie It Up

This trend is all about adding layers & texture to a garment, through knots, twists & ties, to manipulate the look of a classic garment. Fabrics with a weight or a certain stiffness are best here, as they allow for more extravagant silhouettes & creative sculpting of the fabric. This is quite a unique look, so if you can't find anything like this, try manipulating simple garments yourself, to create something much more memorable!

All About Contrast

Colour blocking is always a fantastic way to demand attention. Either go for a fierce contract, such as the yellow lining at Delpozo, or try juxtaposing very similar colours, such as bright pink & red, that fight for the attention, like at Iceberg. Or if you feel particularly daring, pick colours that feel uneasy on the eye when placed together, such as at Salvatore Ferragamo. Want even more of an impact? Then throw in a strong print too!

A Delicate Touch

Unlike some of the bolder trends this season, this one has a much softer appeal to it. Chiffons, silks & light weight fabrics are key here, with feminine shapes & delicate drapery. This is all about a gentle beauty & a floating silhouette.

Layers of Interest

This is all about creative styling. Instead of choosing a single garment, the interest comes from layering a garment in an unexpected way. Try mixing weights of fabrics, contrasting colours & mixing textures, to create an outfit has so much detail, the eyes won't know where to look first. Rachel Zoe's & Mary Katrantzou's layers work particularly well as they've mixed textures, colours, prints & fabric weight, to create a unique & intriguing look.

Life's A Frill

Another trend carrying through from summer - the frill. This season it has been developed into both thicker & thinner styles - with a chunky knit frill at Philosophy di Lorenxo Serafini & a delicate lace & tulle frill at Rodarte. 

Luxurious Loungewear

Loungewear comes in many styles this season - from an evening's sultry slipdress to silky smart co-ords. In the season where all we want to do is snuggle up in our PJ's, fashion has found a way to bring that comfort & that sexiness out from the bedroom.

Youth Culture

Relaxed. Sporty. Effortless. With bold colours, skimpy cuts & supposedly fuss free styling, this trend is about capturing the essence of what it is to be young, free & confident.

What To Expect? AW 16/17 Trend Report - Part 1 - Colour

   What do they say? Some things are worth the wait... And this is one of them! I have scouted all the shows from AW 16/17 to bring you an edit of the most creative, individual & spectacular pieces the designers have to offer for this season. So sit back & enjoy this 3 part series, that I hope may inspire you to explore fashion, even in the most bleakest of weathers!

Part 1 - Colour + Print

A 70's Hue

There's no mistaking that when the weather turns cold, we find warmth in our colour choice. My particular favourites are the burnt umber, coppers & fiery oranges seen this season. This colour palette combined with a nod to the 70's - which was hugely popular in the summer - offers us a range of beautiful dresses, suede boots & statement knitwear. 

Animal Instinct 

Always a favourite, but with a twist... we have abstract coloured zebra print, giraffe print, textured prints & scattered leopards on a beautiful Dolce & Gabbana dress. This trend is all about making an impact, in a sea of dull winter coats! So have some fun & experiment with your animal prints this season.

The Darker Side of Love

Delicate lace, sheer chiffons & a whisper of florals on a backdrop of black. This trend might have quite a gothic appearance, but it is the soft details that make it beautiful, with a juxtaposition of darkness.

Blood Orange 

Bright. Vibrant. Unmissable. If this doesn't put a smile on your face, what will? Try adding a touch of blood orange to your outfit, or go for a full colour clash. This season, orange is power!

Razzle Dazzle 

As delicate as snow & as dazzling as fairy lights. It is all the magic, all the promise & all the glitz & glam that this season has to promise. However this is far more subtle to the ordinary glitter & OTT sequins. Instead metallic woven fabrics, delicate beading & shimmering tassels are what to look out for.

Fresh & Natural

Nudes, blush pinks, tans & olives... with a sharp dash of white. These light shades allow us to see through the supposedly minimal garments & instead concentrate on the beauty of the cut, the draping & the added details & to celebrate the art of dressmaking. This is all about beauty, simplicity & cut.

Pretty In Pink!

Baby pink. Pastel pink. Dusty pink. Bright Pink... We are mad about pink! So take your pick. Either go subtle with light pastels from head to toe, add print, glitz or texture for detail, or create a colour clash - try adding reds, oranges & even greens! 

100% Natural Peanut Butter Protein Bars

   If you're like me, there is only one thing that keeps clean eating a sustainable life choice - and that is a treat! We all have different cravings for things, but mine is for anything sweet, particularly freshly prepared desserts. So perhaps it's time to indulge your cravings, to control them, by having a small daily treat. And what better than a treat that is sweet, full of energy & 100% clean? A perfect pre gym energy boost or a well earned post gym recovery snack.

PEANUT BUTTER ENERGY BARS

Serving Size 16

Calories 112.9    Fat 2.9g    Carbs 17.1g    Sugars 11g    Protein 4.5g

Ingredients

150g       Oats

100g       Dates

100g       Honey

50g         Raisins

50g         Good Hemp Protein Powder

30g         Peanut Butter

1 Tbsp    Chopped Almonds

1 Tbsp    Cinnamon

8 Sprays Coconut Oil Spray

1. Preheat your oven at 220 degrees celsius. Melt together the peanut butter & honey in the microwave, stirring at 45 second intervals, until liquid becomes smooth.

2. Mix together all dry ingredients - oats, dates, almonds, seeds, cinnamon, raisins & protein - in a separate bowel.

3. Slowly mix in the dry ingredients into the liquid, until all is evenly covered.

4. Spray a baking tray with coconut oil or use grease proof paper. Evenly lay your mix on the baking tray & bake for 20mins, checking half way. It will depend on how thick your bars are, as to how long you need to cook them. Cook until oats are brown.

5. Allow it cool, then cut into 16 bars & enjoy!