Hi Fit Fam

I hope that you had a great week filled with good training and healthy eating!!

Today for you bakers out there I bring to you a gluten, soy and 
dairy free alternative to apple pie that is super healthy and taste delicious…..

What you will need

For the base

 

• 1½ cups pecans


• 1 egg


• 1 tablespoon coconut flour

Grind all the ingredients and press into a pie dish



For the filling

 

• 4-5 medium red apples, peeled, cored and sliced ⅛-inch    
  thick


• 1 tablespoon fresh lemon juice


• 1 tablespoon of honey


• 1 tablespoon ground cinnamon

Slice the apples into shape you want on the pie and mix then with all the other ingredients and arrange them on your base.

Then baked in the oven for around 30-40 minutes depending on how crisp you want the apples…..


 This should serve 4-6 people!!

I hope you enjoy it.

Until next week stay healthy

Jx

Hi Fit Fam 

I hope you had a great week…

Topic for today’s blog is coffee… this is often a topic of discussion.  People often ask when should I take it, how should I take it and how
much…


Now for those that know me will be well aware that I enjoy a coffee…


So I will cover today

Is Coffee Safe?
When is best and not best to take
it??
Benefits of Coffee
Is coffee safe?


Believe it or not Coffee is among the most consumed beverages in the
world. Some people cannot metabolize it properly so it’s ideal they avoid it but
for the rest of us there are a range of benefits to be gained. 



Coffee is a crop however is less like corn or soy, and more like cacao.  It’s typically grown and processed in smaller batches by smaller-scale farmers and producers.



Coffee is a stimulant and it interacts with many hormones such as cortisol, and insulin. Therefore timing your cup of coffee can be complex.


When is best to take and not to take coffee?

Coffee is a stimulant and will do that exactly, it will make you feel more active an alert, therefore it is best to consume it first thing in the
morning- midafternoon, and pre exercise. Ideally it’s best not to consume coffee late in the evening.  Effect of coffee can last up to 6hrs


Caffeinebefore exercisestimulates the central nervous system causing the adrenal glands to release adrenaline, which will make your heart rate increase, your pupils dilate, your muscles tighten up, and release glucose into your blood stream for extra energy.


Caffeine also increases Cortisol levels.  As we know from previous blogs that cortisol is a hormone produced by the adrenal glands. It increases blood pressure, spikes blood sugar and prepares the body for “fight or flight”
mode.


Although Coffee can increase cortisol levels it will depend on several
factors, including when you drink coffee and how often.  Cortisol levels are normally high in the morning, therefore if you drink coffee first thing then it shouldn’t interfere with cortisol levels too much as they are already high!!! However as cortisol levels drop in the day your body may not appreciate coffee as much, therefore maybe consider something decaffeinated

Also as I mentioned before if you are sensitive to caffeine then limit
your intake.  Large consumption of caffeine has been associated 

Poor sleeping patterns
Can worsen PMS symptoms
Can increase blood pressure, even in people without hypertension

However on the plus low caffeine consumption still seems relatively
safe for most people so a few daily cups in fact, may greatly boost your
wellbeing!.

Benefits of Coffee

Coffee has been shown to improve endurance and long distance endurance physical activity.

May help prolong the development of colon cancer.

Can help improve cognitive function.

Well fit fam until next week stay healthy

Jilll

 Hi Fit Fam

I hope that you had a great week filled with good training and healthy eating!!

Today I have the pleasue of writing this from my home away from home Riyadh... Wonderful to be back.....

So Today!!!

How well do you know your ABC’s???  

You are probably thinking I’ve gone a little nuts!!! Not quite.  Today I am giving you my Fitness Alphabet!!!

Each letter will be related to fitness in some way… Also can I say it was much harder than you may think!!!

Hope you enjoy



A-    Vitamin A, a powerful antioxidant essential doe healthy skin, hair and immune system. Found In foods such as eggs, oily fish and liver!!!


B-  B Vitamins, B vitamins help release energy from your foods and are required for a healthy nervous system.  You should get adequate B vitamins from a balanced diet.  Vitamin B12 however ismainly found in animal sources.


C- Calcium- that’s what’s your bones are made of!!! 
adequate calcium is required to support bodies nervous system, muscle function and of course your bones.


D-    Vitamin D- low levels of vitamin D are linked to high blood pressure, cancer and depression. Up your dose by getting some sun, as your full vitamin D cannot be obtained through foods alone!


E-     Exercise- as it says exercise is a requirement for all those able.  Exercise to maintain health and wellbeing!


F-     Fats- Fat is not a bad word, your body requires fat to function properly and eating the correct healthy fats in Nut, seed, lean meats oily fishes, healthy oils can help with weight loss.


G-    Goals- Do you have them?  Research shows that people
having set goals and targets will more likely achieve them! (see my previous post on goal setting)


H-    Hormones- Endorphins and hormone that is released when you exercise.  Often called the HAPPY HORMONE.  Also released when you eat sweet
goods.  So instead of getting that feeling from food get moving and get your
fix from exercise


I-       Iron- required by the body to produce red blood cells that transport oxygen to the muscles. Low levels of iron and people with
anemia may feel tired and lethargic making exercise hard. 
Best source of iron are found in red meat.


J-      Juices- not a fan of juices.  They are often filled with additives and sugar.  If drinking juice make sure that is close to 100 % pure.  Or better make it yourself!


K-     Vitamin K- required for blood clotting and to maintain strong bones.  Found in foods such as broccoli and other dark leafy vegetables.


L-      Love handles- women’s worst enemy- excess stomach fat can be an indication of higher levels of the stress hormone cortisol (see previous log).   Try and stay as stress free.  Allow time for you, relax and enjoy your
time.


M-  Magnesium- often over
looked but a crucial mineral needed to help with calcium absorption and vitamin c.  Found in Nuts and seeds.


N-    Nutrition- my ration
when looking to get in shape is 70% Nutrition and 30% exercise. If your nutrition is not right all the exercise in the world will not get you where you want to be!


O-    Organic- everyone thinks that organic foods are better and they often cost more.  In an ideal world they SHOULD be better however there is a lot of dispute regarding this.  So until there is sound evidence I’m on the fence.


P-     Potassium- an important mineral that works with sodium to regulate fluid in the body.  It helps move nutrients in and waste product in and out of the
cells.  Found in bananas, watercress and pumpkin.


Q-    Question- if you have
read this far, leave me a question on anything for another blog.


R-     Rest- I can never
emphasize enough that rest is just as important as working out. 
Overtraining can lead to injuries, hormonal imbalances and demotivation!


S-     Sleep- in line with the above tip.  Sleep and recovery is where your body get stronger. Try and maintain a regular sleep pattern, irregular sleep andinadequate sleep can effect cortisol levels.


T-     Tunes- I don’t know
about you but music and feel good music makes me workout.  Top tip put a playlist together for the type of workout in mind!!!


U- UV rays and natural sunlight are required by the body for vitamin D production.


V-    Variety- it’s the spice of life, doing the same thing day in day out can be boring.  Top tip, eat a variety of foods, and try different forms of
exercise.  You might be find a passion!!!


W-  Water- I don’t need to go on here!!!!


X-   X rated-try and avoid Trans fats, and foods containing artificial sweeteners andpreservatives.  Eat as if you would have many years ago. 
Natural from the ground!


Y-   Everything that you do make sure that you are doing it for you. 
Set your goals on what you want to achieve.  Don’t do something that
you feel is unrealistic for you


Z-     Zinc another important mineral required for healthy nails, skin and hair. Can help fight colds




Well there  you have it Jill Calverts Personal Training Alphabet of
Fitness!



Until next week stay healthy.

Jill

Hi Fit Fam

I hope that you had a great week filled with good training and healthy eating.

Today’s blog is focused more on Ladies, sorry Gents.  I am not alone and can speak for most PTs in saying that one of the main reasons why female clients cancel sessions, is due to their monthly menstruation (period).  
 
Unfortunately its human nature, and ladies we will have these from teens to adulthood!!!  There is no escaping them.   You should try not to let them ruin normal life!!! 
 
Albeit everyone is individual and there are specific cases where
periods can effect normal living, but for the most that’s not the case!!!!

I often get asked should I exercise during my period.  What type of exercise
etc?

So today I will cover….


What happens to the body at that time?
Tackling the Cramps?
Should you exercise, and what type of exercise?

What happens to the body at that time?

Menstruation is a woman's monthly bleeding. When we menstruate, our bodies shed the lining of the womb (uterus). Most menstrual periods last from 3 to 5 days.  Regular menstrual cycles indicates that important parts of your body are
working normally. It also prepares your body for pregnancy each month. The
average menstrual cycle is 28 days long.

During and possibly prior to your period you may experience some not nice symptoms…..


•        Cramping, bloating, and sore breasts,
•        Water retention- this is one of the reasons why we may weigh heavier just before and during menstruation
•        Pelvic pressure
•        Backache
•        Food cravings
•        Difficulty concentrating
•        Mood swings and irritability
•        Headache and fatigue

With all these symptoms the thought of exercise may not be the most appealing, I understand but I also understand the importance of consistency
in training!


Tackling Cramps

The main and most complained about side effect of the monthly P is cramps.  Below I have listed some tips on how to cope with them.

Exercise… YES research shows that carrying out regular exercise and exercising during your period can alleviate the symptoms.

Ensure that you sleep well.

Supplements such as magnesium and B1 may reduce the symptoms.

Exercise such as yoga and meditation can help.

Not a favorite of mine, but painkillers may also help.

Hot baths to ease cramps may also help.

Should you exercise, and what type of exercise?

Here is my advice….

Listen to your body.
Try and continue to exercise, Yes I understand it can be uncomfortable however it is equally as important to exercise!  You may just need to
reduce the intensity of the session.
Exercises such as walking, yoga and moderate strength training are great.  
If you can.. then do it… speak with your trainer… they will understand, they are well equipped to modify the session to suit your energy levels.
Stay well hydrated.
Eat well as sugar levels tend to be lower during you period resulting in light headedness and feeling tired.

This was a simple and honest blog and I think that it is always good to go over the small things that can make a BIG difference…

Until next week

Stay Healthy
Jill

Hi Fit Fam

I hope that this finds you well and have had a great week.....

This weeks fit bit is a delicious and healthy recipe to satisfy your sweet tooth!!!!

The picture above are my Carrot Muffin/buns.  They are gluten and dairy free!!!!

What you will need

I made three Muffins

3x Egg Whites
200ml hazelnut milk ( or any other nut milk)
3x carrots (precooked with cinnamon)
1.5 Dessert spoon of coconut flour
teaspoon of 100% raw coco powder.

I then blended these and was able to form bum like models.

Placed them in a tray lined with coconut oil and sprinkled seseme seeds on top.

The finishing touch was a Walnut on top.

The total marcos for the whole mixture would be 300 calories

One bun would be 100 calories


Carbs 10g from the carrots
Protein 10g from the egg whites
Fats 2g (healthy fats from the coconut oil, hazelnut milk and walnut on top ;)


Hope this little recipe inspired some to get baking!!!

Until next week stay healthy

Jill

Hi FitFam

Hope you are all well and have had a great week of great training and good nutrition???
 
Today's Blog is a little bit of information regarding Protein Powders.  This was also a request from a blog follower so here you go :)
 

I often get asked should I take them and which one do I take Whey, or Casein?

So today I will explain the benefits of both and when and how to take them.

Differences

Both Whey and Casein are the main proteins in Milk and provide many essential amino acids, however both are very different in they way they are digested.

Whey Protein

Whey Protein is rapidly absorbed.  It empties from the stomach very quickly, which results in a rapid and large increase in protein in the blood which in turn
translates into a quick but transient increase in protein synthesis (muscle
building)

Whey has higher levels of leucine.  Leucine is on essential amino acid that stimulates protein synthesis.

Casein Protein

Casein is the most abundant protein in milk. 

Casein is slower to digest and empties from the stomach at a slower rate.  It supplies amino acids to the bloodstream at a slow and steady rate, which again prevents muscle breakdown. 

These are the main differences between the two.

How to use them.

Both have their benefits and me personally use both types.  It is about the timing when you will use them.

They both have different but complementary effects, I would recommend whey in the morning and after workouts and casein before bed.


Should you take them.

Like all supplements that is what they do! Supplement, they should never be solely relied on and in an ideal situation, getting your nutrients from whole foods is better however, if you are training hard, these product may help you on the road!!!!

Research shows these proteins *support* greater increases in lean body mass and decreases in body fat as part of a resistance training program.


Well I hope that you enjoyed this little snippet of info.

Until next week

Stay Healthy

Jill

Hi Fit Fam

I have the pleasure of writing this blog from the comfort of my lovely Parents home back in the not so sunny Northern Ireland.

Today's blog is inspired by a client.  Whilst performing a normal stance TRX squat, she asked me....Jill why does it matter where my feet are?  Will it effect where I feel it?  Or is it better, do I burn more calories another way? 

So after answering her question, it lit a light bulb..... NEXT BLOG!!!!

So Squats!!!!

Squats are the Mummy (for the ladies) Daddy (for the boys) of leg exercises.  They are a compound, full body exercise. 

A compound exercise is one that involves more than one muscle group.  The muscles involved are.

Glute Muscles.
Quadricep (front thigh).
Hamstring (back thigh).
Calves (back of the lower leg),
Many stabilising muscles in surrounding moving joints,
Trunk muscles.

In order to squat movement needs to occur at three joints.  The hip, knee and ankle.  Each of these joints enable movement in all planes!!! (confused about planes check my past blogs :) )  Therefore there are many squat variations and you may well feel that certain squats target certain areas more than others.  Hence the reason for this blog!!!

As a Personal Trainer I am aware that the legs need to be trained in all planes so there is balance in the muscles to prevent injury and provide shape, and
definition.  But as to what stance????

Here it goes.   In my opinion there is no "right" or specific foot position for targeting specific areas, in essence all the above mentioned muscles should be engaged.  If however you want to isolate your quadriceps only... do leg extensions, these are isolation exercises!!!!

" In a study published in the Journal of Strength and Conditioning Research, scientists studied different foot positions during squats and found they made no difference in the muscles activated (which include the glutes, quads, inner and outer thighs). " taken from about exercise.com

You may have read this and are a little disappointed.  You may have wanted to know how to shape your inner thighs with a specific squat... sorry!!!!

The reality is that all the mentioned muscles are targeted when you squat.  However your foot position may effect the range of movement.  For example a wide stance may enable greater range of movement!!!

So what it simply means and my advice is to try various squats in your routine.  This will add variety to your training.  We are aware that the body does get used to certain exercises.  So changing stimulus eg the foot position, plane, movement pattern, repitition range and weight etc will be the key in getting the shapely lower body you want!!!!!!

Hope this cleared things up a little!!!!

Until next
week

Stay Healthy

Jill

HI Fit Fam

Hope this finds you all well, and you had an awesome week....

This weeks blog is all about eggs in light of it being Easter soon.  Most of us associate Easter with Chocolate eggs, but I can assure you that the health benefits of eating normal eggs outweigh that of the chocolate ones (however a little treat will not hurt).


Over the years eggs have had alot of bad publicity from claims that they contribute to high cholesterol, and that you should stay away from
them, or limit your intake etc.... But like everything you read and hear it is
generally based on stand alone facts. 

Over the years the word fat has become public enemy number one!! It has beencited as the reason for an increased risk of heart disease. As Eggs contain an amount of fat in the yolk,  people then condemned eggs.  They then gravitated toward eating egg whites as a substitute.  However the yolk is where many of the vitamins and nutrients are found.

SO with that in mind I want to highlight the benefits of full eggs and why you should include them in you balanced diet.  NOTE the word balanced!!!!  Eating 12 full eggs everyday, may not be balanced!!!
 
 

Benefits

Eggs are an excellent source of protein, they provide a number of key vitamins such as

Vitamins
A: good for the skin and  growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation. 
B1: helps properly release  energy from carbohydrates.
B2: helps release energy from protein and  fat.
B6: promotes the metabolism of protein. 
B12: an  essential vitamin in the formation of nerve fibres and blood cells.

Minerals
Iron:  essential in the  creation of red blood cells.
Zinc:  good for enzyme stability .
Calcium:  most important mineral in  the strengthening of bones and teeth.
Iodine:  controls thyroid hormones.
Selenium:  like vitamin E, it protects cells from  oxidation.

Honestly there are very few foods have the same diverse nutrients as eggs do.  These nutrients are  specifically needed for the health of the nerves and the brain.

They are also extremely diverse, hard boiled, scrambled, poached, baked.... the list goes on!!!!


Eggs and Cholesterol

Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.  One being eggs.

Issues regarding cholesterol can be very confusing. Dietary advice on the subject often promotes avoiding foods with cholesterol in them. However like I mentioned the body needs to achieve a balance when it comes to cholesterol consumption. Consume fat from healthy sources such as eggs not cakes and pies is the key.

Recent Research has documented that eggs do not appear to promote heart disease risk.   However one group of people should avoid high consumption of eggs that being diabetics as they might show some increases in cholesterol with higher egg consumption.

Well I hope you enjoyed this little bit of information about eggs!!!!  So what's for breakfast, lunch or dinner????

Until next week

Stay healthy!

Jill

Hi Fit Fam

I hope that you had a fantastic week.

Today I wanted write about a condition called Adrenal Fatigue!  Many of you may be re reading the condition and thinking what is that?

I had heard about this condition and often seen other Trainers mentioning it, but I never really fully understood what it was, how it effected the body and how it can effect anyone.  This was until a new client of mine
reported that she is recovering from it.

So today I will look at

What is Adrenal Fatigue?
How it effects the body?
Symptoms.
Ways to safeguard against it

What is Adrenal Fatigue?
 
On the whole Adrenal fatigue is a collection of signs and symptoms.  It causes the adrenal glands to function ineffectively. As we are aware the adrenal glands are vital for hormone regulation in the body, key for stress response, metabolism and balance or water and salts.

Your adrenal glands are responsible for

They are  the "fight or flight" regulators that give you that adrenaline
surge you need in an emergency situation.
They regulate cortisol levels.
They help regulate glucose levels


Adrenal Fatigue can have a major effect on your life with serious cases
resulting in difficulty  getting out of bed.  Adrenal Fatigue is often
associated with intense or prolonged stress, however it can also arise during 
or after acute or chronic infections. The word Fatigue indicates that sleep may
help relieve the symptoms, but its is a condition that is often not easily
identifiable. You may look   relatively normal  and may not have any obvious
signs of  it but you live with a general sense of achiness, tiredness or  "gray"
feelings.


How it effects the body?

Adrenal Fatigue effects the balance in the body.  It effects the balance of carbohydrate, protein and fat  metabolism, fluid and electrolytes in the body, and the cardiovascular system.  Your body is an awesome machine and does its best to cope with under-functioning adrenal glands, but at a cost long term. 

A person suffering adrenal fatigue finds that their adrenal glands cannot adequately meet the demands of stress. Stress can come in many forms, an emotional crisis, a  physical crisis such as major surgery, or any type of severe repeated or  constant stress in your life.

Symptoms

They are many signs and symptoms.  Here are a few.

You feel tired for no reason, even though you are sleeping well.
Getting up in the morning is a struggle, regardless of the
hour you slept.
You constantly feel rundown or overwhelmed.
Your recovery from stress or illness is long.
You crave salty and sweet snacks.
You feel more awake, alert and energetic in the evening time more so than in the day.
Weight gain.
Hypoglycaemia low blood sugar.
Light headedness, dizzy spells.
You feel worse after exercise.

Treating Adrenal Fatigue

If you have adrenal fatigue, you do not have to live with it for the rest of
life.  You can make necessary lifestyle and dietary changes to treat your 
disorder.

Here are some tips to recover,

Rest during your work breaks (preferably at 10 a.m. and again anytime  from 3 to 5 p.m.)

Sleeping until 9 a.m. as often as possible.

Laughing

Exercising, however exercise selection nust be modified as you do not want
to over stimulate the adrenal glands.

Minimizing stress, maybe this means changing job? Partner? taking more time
for you.

Taking negative people out of your life

Eating regularly and healthy

Add fun daily

Avoiding junk food- self explanatory

Taking calcium and magnesium supplements

Taking  vitamin C each day

Supplementing vitamin E 

Taking B-complex supplements 


I hope you enjoyed reading this article and are slightly more aware of the condition.  If you have any questions about this, or you are concerned, contact your doctor or get in touch and if I can guide you in the right direction, I am more than happy to!

Until next week

Stay stress free

Jill

Hi Fit Fam

Hope you all hard a great week.

Sometimes you get bored with plain tuna, so today I am giving you a tasty way to spice up your tuna ,it is healthy, filling and nutritious.....

Jills Tuna Patties

Ingredients can make one large or two smaller ones

1 can of tuna in water
2x egg whites
1 Tbsp of Paprika, or spice of your choice
1 Teaspoon of flaxseeds
1 Teaspoon of low fat philadelphia cheese
Small amount of mixed veg.  I used a little carrot, spinach and frozen veg.


Mix all of the ingredients together in a bowl.  It will be very soft, but they will form into patties. 


Once you have them in a patty shape, sprinkle with sesame seeds.

You can either cook on a skillet or as I do microwave until firm.  They will be
soild.
 
Calories approx 200Calories for full mixture.

Enjoy.  If you make them let me know if you like them

Until next week stay healthy

Jill