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14:09

Think, feel and be healthy




Do you want to live a healthier lifestyle? Do you want to make better food choices? Do you want to lose weight? Do you want to feel better about yourself? Do you want to be the best you can be?

If you've answered yes to any of these questions then read on. You can adapt a healthier lifestyle rather than a quick fix diet by making small changes because these lead to big results. Your ultimate goal is to think healthy, feel healthy and be healthy.

Think:
Knowledge is power, right? Knowing the benefits of what you're eating will help you make better food choices, plus when you eat healthy you feel healthier and that sets the tone for the rest of the day, week, month, etc. Start by eating pure, clean, unprocessed, unrefined foods. So, for example: fruits, vegetables, whole grains (quinoa, brown rice, rolled oats), beans and legumes (chickpeas, lentils), nuts and seeds, superfoods (goji berries, flax, hemp and chia seeds). Almond milk is a great dairy alternative and actually contains more calcium than cow's milk, and pure maple syrup, honey, and dates are great replacements for sugar. By educating yourself you will start thinking of ways to incorporate healthy foods into your diet and that's the first step.

Feel:
Once you have the thought process of how to approach healthy eating you will start to feel more energised. What better way to use that energy than to start a fitness regime? By incorporating regular exercise into your life ,you will give your body a reason to crave all those pure and clean foods. It's a merry-go-round of health and wellness!

Be:
A well balanced diet is about moderation and portion control. By using a food journal you are able to document what you eat, when you eat, how you feel after you eat. This will help you keep tabs on what you're putting into your body as well as show you what you may need to add or eliminate. Temptations? Of course, so allow yourself a treat, but keep balance in mind. When you fully commit to thinking and feeling healthy you will naturally be healthy.


freshly picked



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13:47

Deconstructing cravings



Your body is amazing!

It knows when to go to sleep, when to wake up, and when to go to the bathroom. It maintains a temperature of 98.6 degrees, repairs itself when wounded, and knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super computer, and it never makes mistakes.

Look at the foods, deficits, and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it.

Ask yourself, what does my body want and why?

Here are a few primary causes of cravings:

1) Emotional eating - It can be used as a substitute for entertainment or to fill the void of primary food.
2) Lack of water - It can send the message that you are thirsty and on the verge of dehydration which can manifest as hunger, so the first thing to do when you get a craving is drink a full glass of water.
3) Imbalance - Eating a diet too rich in sugar may cause craving for meat so keep a well balanced diet at all times.
4) Seasonal - Often the body craves foods that balance the elements of the season. For example, in the summer we crave cooling, fresh foods & in the winter we crave warming, heated foods.
5) Lack of nutrients - If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings.
6) Self-sabotage - We crave foods that throw us off which often happens from low blood sugar. Remember to include a protein, complex carb (i.e. whole grains, sweet potatoes and beans) and healthy fat during each meal.

Eating well is essential to maintain your health - exercise can only increase the benefit and that is what we are all about at the MOOSE!

LOVE YOUR BODY, WE DO!

healthy heart

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04:00

And now a little light food for thought



Two of the toughest challenges in picking up an exercise routine are persistence and perseverance. Sound familiar?

We all know – and read everywhere, day in, day out – how good exercise can be for us. It does not just boost our mood (especially at this time of the year when eating and drinking seems to become the norm, along with watching rubbish on the telly) but it also strengthens our mental wellbeing. Exactly what the doctor would prescribe given the grey skies and the shorter periods of daylight.

Light deprivation during the winter months and its knock-on effects can have quite a debilitating effect on us all. Outdoor exercise, or ecotherapy as it is referred to in a wider context, can be as effective as antidepressants to counteract negative thoughts and anxiety. Unlike the gym or other enclosed environments, the great outdoors stimulates our senses. Such exposure to the colours, sounds and smells of nature can boost confidence and self-esteem, both of which are natural precursors to those two challenges mentioned at the start: persistence and perseverance.

Getting physically fit and achieving personal goals then follow on more easily.

At the MOOSE we believe in working with our clients to get the most from your training sessions. We keep it fun, friendly and fabulous. It’s a great opportunity to work out, enjoy some fresh air, laugh and have a break from family and work.

Even better – WE come to YOU! Very persistent and persevering.





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12:17

High Intensity *what*?



You’ve probably heard of high-intensity interval training (HIIT).

It involves short, brutal bursts of movement, brief rest periods and a lot of sweat.
MOOSE aficionados already know that it’s an effective way to build muscle mass and cut fat, but it also increases your baseline fitness fast!

Those ‘in the know’ will talk about Tabata training, which was devised by a Japanese professor – Izumi Tabata – based on a study of Olympic speed skaters. We won’t go into the details (because it involves lots of facts and figures and we are all way too busy to deal with that) but suffice to say that the results from Dr Tabata’s research showed that high intensity interval training has more impact on both the aerobic and anaerobic systems than other conventional exercise.

“Help! But what does that actually mean?” we hear you cry.

Worry no more, the MOOSE will distill the eight HIIT key elements for you:

  1. Efficient – HIIT is the ideal workout for a busy schedule, as it delivers maximum results in minimum time
  2. Burn more fat – intense exertion makes your body consume more calories after the workout, for up to 24 hours (yes, really!)
  3. Healthier heart – extreme training produces extreme results: making your heart work that bit harder means you are then able to do more (lengthier runs, longer bike rides) at the same pace
  4. No equipment – your body is an amazing thing, and it’s all you will need for an HIIT workout
  5. Lose weight, not muscle – the HIIT regime allows you to preserve hard-earned muscles while ensuring most weight loss comes from fat stores
  6. Increase metabolism – HIIT stimulates the production of your HGH (human growth hormone) which slows down the aging process, inside and out
  7. Do it anywhere – yes, just like it says on the box
  8. Challenging – no time for chit chat, reading a magazine, catching up on the news: HIIT demands your full attention to be effective, but the good news is that each session is short, sharp and seriously hard!

So, are you game to try HIIT out?

The MOOSE can tailor a program specific to your needs, within the timeframe you require, and – you guessed it – deliver it straight to your door.

No excuses accepted!


 


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10:39

Mums to run



3 October 2014


Any mother knows that there are never enough hours in a day.

Between waking up (after an interrupted night’s sleep), getting ready, sorting children out with a myriad of paraphernalia – uniform, bags, PE kit, permission slips, homework, creative art projects – and ensuring they have washed faces/brushed teeth and hair/put shoes on correct feet, before even heading out the door, is it any wonder that we are already exhausted before our first cup of coffee? And it is only 9am!

If there is one exercise guaranteed to lift your spirits and your mood, energise your body and mind, and get you some valuable ‘me’ time away from your beloved offspring, it is running. And running outside, in fresh air, whatever the weather is by far the best way to keep healthy and get into great shape.

But what if you want a running companion, something more than a set of headphones or a one-size-fits-all training program in your ear?

Fear not, the MOOSE is here!

Not only do our intrepid trainers join you for the duration of your trek along the towpath, they tailor each session to your needs and will pepper the run with interval training, core exercises and great chatter to keep you motivated. A workout ‘on the go’ that will deliver results faster than you can say Usain Bolt.

Or almost.

Whether you are a newbie or a seasoned marathon runner, we can put you through your paces – the huge benefit of having a personal trainer come to you and dole out encouragement and energy, whatever the weather!

No excuses when the MOOSE shows up on your doorstep!




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04:40

The “French Diet” is good. Getting exercise is better.

cheese

17 July 2013

 

For several years, the diet conscious have been intrigued by the "French Paradox": How is it that the French can indulge in cheeses, pastries, and all those rich sauces and yet stay so thin? Yes indeed, the French are gastronomy lovers! They love their food… buying it, preparing it, and most of all, eating it, particularly with friends and family… with the perfect accompaniment of wine of course.  And, in spite of all of this eating and drinking, the French still manage to be slim and to look great.  Is this all too good to be true? 

 

Well, perhaps it is.  You see, we often forget that the French practice moderation.  It may seem like they eat fat laden foods endlessly, but they only have a little bit at a time.  Portion sizes are small.  Whereas many of us may consider chips, cakes, and chocolate a treat, or worse as a means to indulge or as a source of comfort, the French rarely do so.  They eat for the right reason; they eat to satiate hunger.  And, because the food is delicious, it is also satisfying. In turn, they rarely overeat; they are not gluttons. 

 

Furthermore, the French are also keen sportsmen.  While gyms are less ubiquitous in France than in the UK, the French still manage to incorporate a lot of exercise into their daily lives, whether it be playing a game of tennis, going for a bike ride, joining a football match, or just walking from place to place.  To exercise, casually or competitively, is to be healthy.  It is the best way to achieve the body that you want and to feel good in it, not to mention to enjoy the icing on the cake, ie the endorphin highs that exercise yields.  Best of all, you can eat what you want…in moderation…and not feel guilty about it. 

 

So, yes, you can have your cake and eat it too…but just one slice… and don’t forget to throw in some fitness for good measure too!

 


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03:41

Chocolate Milk: The post exercise re-booster

 

 Milk Photo-Smallest

24 April 2013 

  

The Sun not proving quite enough incentive to kick start your fitness regime? Well The MOOSE has a delicious post exercise recipe tip that is definitely enough incentive to get us moving!

 

 

Do you ever find yourself using incentives to get yourself to work-out.  I can’t tell you how many times I have managed to drag my-very reluctant-self to the gym by a much over-used lie.  It is a familiar story, I tell myself all I will have to do is a few minutes jogging on the treadmill, maybe attempt (and fail) a press-up or two, read some of my new favorite book on the cross-trainer, I won’t even break have to break a sweat. I lure myself over to that playground of physical delights with the faithful promise that after a relaxing, half-hearted workout I can have a complete spoiling session in a spa. I start to imagine lounging in the sauna, soaking my tired body in the Jacuzzi, and maybe even treating myself to a glass of red wine afterwards; everything my exhausted-post-work-self thinks it is craving. It always works. But more often that not I end up having an awesome workout and once I’m energized, sweating and completely pumped up by my exercise I skip the pampering altogether, replace the wine with juice and head off for a productive, fun and energetic evening! It’s a subconscious tactic, it’s an over used lie, but it works and I know I am going to keep fibbing my own psyche.

 

We have recently heard, however, of another incentive that is actually not a lie at all. A post work-out treat that is essential to maximizing the effects of that grueling conditioning. Chocolate Milk.  Studies have shown that it can be just as if not more effective then recovery drinks. It contains the carbohydrates, protein and sugars that your body needs to replenish itself after exercise. Furthermore the potassium, calcium and vitamin D are excellent for your body whether you have been active or not. 

 

Recovery drinks are often over-priced and the taste isn’t that much of an incentive to get you moving! Chocolate milk is cheap, delicious and the best bit is that it is exactly what your body needs straight after exercise.

 


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02:51

Spring Fitness Tips...

 

springsun

 

3 April 2013

 

The sun has finally made an appearance! In the last post, we talked about the benefits of outdoors exercise, and now is the time to break away from that boring gym routine and reignite your motivation.

A spring fitness plan might be a challenge if you have been indoors for a few months and struggled to haul yourself off the couch. You have a better chance of reaching your fitness goals if you start slowly, choose enjoyable activities and increase your activity as your fitness level improves.

Here are some tips to get you started:

  • Be realistic. If you have taken a step back in your fitness regime over winter, don’t try and do an hour of cardio, six days a week. You’ll only get frustrated and will be more likely to give up on your routine. Set realistic goals that will build you up to your desired level of fitness.
  • Bring your regular gym workout outdoors. One fun way to freshen up your exercise routine is to take your typical workout outside. Treadmill runner? Hit the river path or park for your jog. Class regular? Look for outdoor classes in London Parks. Try to set a goal to take your workout outdoors at least once a week – a change of scenery will do wonders for your motivation.
  • Train and sign up for a race or an event. Spring is the ideal time to train for an event. There are a lot of summer events to take part in whether you’re a walker, runner, cyclist or looking for something even more challenging like the Tough Mudder. Adding positive goals to your fitness routine will give you an added reason to get fit besides losing weight, and it’s great fun and an accomplishment to complete a challenge.
  • Spring clean your pantry. Throw away foods with low nutritional value, like chocolate (yes, even that sixth Easter egg you’ve been hiding), chips, sugary cereals etc. Load up on low GI, healthy foods that will give you energy and help you stick to your workout routine and fitness goals.

 


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