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Visit any health food store go onto Facebook, Instagram or Pinterest and apple cider vinegar (ACV) is pinned as a cure-all for almost every health ailment, but does ACV really have all the health benefits it’s recommended for, or is it all bluff? Read your Woking based Personal Trainer and Nutritionist Carol Winterborne’s view.
If living the ‘fit life’ were easy, everybody would do it. Most often it requires a change of lifestyle and is hard work. Being fit and healthy will help us live a longer, happier and more fulfilled life. It helps you get better sleep, increases energy levels and minimises trips to the doctor. Most importantly, it helps provide a sense of well being that comes from knowing you and your body are functioning at 100%. I encourage you to give it your best shot (no one is perfect) because the benefits of living a fit life are endless.
Here are the 9 secrets for living the fit life.
Below are six key evidence-based points that work alongside your actual weight/resistance training. These tips will make a difference to performance outcome, but that actually cost very little in time or effort.
I typically recommend that someone choose their ideal weight (taking into account muscle) and multiply that number by 10. This gives you a base number of calories in which you need to just survive.
Example: 5’10 say feels good at 145lbs
Make sure you fuel your workouts/runs effectively
Aim for 50/55% of dietary energy intake or use the formula below.
Remember that fruit and vegetables form easily digestible carbs in addition to grains, beans and pulses.
Well it’s not some 6 week cabbage or Atkins diet as so many of you are thinking. It’s one of those words that the supermarkets and advertising companies has got hold of and redefined the definition of, making themselves a load of money in the process.Diet actually means what we eat, the foods we put into our mouths. If we want to lose weight or adopt a healthier lifestyle long term, then we need to re-think the word ‘diet’!
Avoid eating processed convenience foods as much as you can due to their high sugar, fat and salt content. These are very addictive, this means takeaways as well!
Eat smaller portions (as much protein as possible) regularly, don’t limit yourself to 3 meals a day. Try to eat at least 5 small meals, this will keep your blood sugar levels constant so you won’t have those peaks and troughs.Make sure you eat like a king and have a good breakfast.
My previous blog posts have all been about how you can make those nutritional changes to help you lead a healthy lifestyle. Here is the conclusion to all those posts, follow this advice and you will be well on your way to being, fitter, healthier and happier!
So you know you have to train hard if you want to reach that PR in your 10k or excel in your weight training, if you want to work smarter, not harder, then these simple tricks/tips may help you to perform at your best and no extra sweat required:
There are few exercises that work the body better than squats. This high compound movement hits your quads, glutes, hamstrings, calves, core and back all in one hit.
So what do you need to know to make your squats effective, safe and challenging:
Planks one of those moves that you can do that will strengthen your entire core from top to bottom and all the way round the middle.
Planks either be done on your forearms or your hand wounds, the forearms are slightly easier and may be better for beginners.
Stretching must be a fundamental part of our routine, because it has great benefits for the body. Stretching out after your workout improves the gains of your hard work and prevents injury and is guaranteed to sculpt a long, lean you.