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04:04

Now that Easter's over...



Here are a list of simple do's and don'ts to incorporate into your day-to-day lifestyle:

Do:
  • Eat well-balanced meals - include a lean protein (eggs, chicken, pork, fish, quinoa, houmous), complex carb (whole-grains ike oats and brown rice, beans, sweet potatoes) and healthy fat (olive oil, avocado, nuts, nut butters) into each meal, one of each of course!
  • Eat more whole foods - foods that come from nature (fruits, vegetables, nuts, seeds, grains)
  • Eat more vegetarian based foods - lentils, beans, almond butter, houmous

Don't:
  • Skip breakfast - this sets the tone for the entire day, if you skip you will set yourself up for over indulging later in the day
  • Eat processed foods - these foods contain so many chemicals that screw up your body's natural flow
  • Eat refined sugary foods/drinks - sugar that isn't burned turns into fat

An easy sample menu for you:

Breakfast:
Porridge with banana, flax seed, almond butter, cinnamon & honey
Scrambled eggs with 100% whole grain bread and avocado
Smoothie: 1 banana, 1 handful of spinach, 2 handfuls of frozen berries, 1/2 cup almond milk, 3 tbsp of oats, 1 tbsp of protein powder, 1 tbsp of flax seeds and add 2 medjool dates if you crave something more sweet. Blend together and enjoy.

Lunch and Dinner:
Grilled chicken or fish with brown rice and broccoli (any green veg will do)
Grilled pork with baked sweet potato and side salad
Vegetable chili with guacamole
Mezze platter
Large salad with quinoa, veggies and vinaigrette dressing
Brown rice pasta with spinach, peas and homemade pesto

Snacks:
Handful of almonds
Apple with almond butter
Houmous with veggies
A few turkey slices rolled up with swiss cheese
All natural yogurt with a few walnuts

Dessert:
Frozen banana ice cream
*Freeze ripe bananas then blend. Add nuts and fresh berries

Dates with almond butter
*Remove stone and spread some almond butter inside

Peanut butter cookies
http://www.greenkitchenstories.com/peanut-butter-spelt-cookies-2/
*Add a touch of sweetness with jam, simply press your thumb in the center of the cookie and put in a bit of jam (strawberry, blueberry, raspberry)

Sweet Potato Brownies
http://deliciouslyella.com/recipe/vegan-sweet-potato-brownies-gluten-free/

Think, Feel & Be Healthy!


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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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04:00

It's all about the kids!



Before school, after school, half term, end of term, holidays, any days. Keeping the kids entertained during out-of-school hours can be a laborious and time-consuming task. That awful phrase "I'm boooored!" is one no parent likes to hear. And you shouldn't have to hear it either - we are not supposed to be our children's source of entertainment!

Research is plentiful showing how levels of obesity in the young generation is at dangerously high levels. With fast food, poor diets, organised play dates and helicopter parenting now being almost the norm, free-form exercise often falls by the way-side as every hour of every day is accounted for by some pre-organised schedule. 

At the MOOSE, we firmly believe that the best enjoyment for any age is to be had outside. And if structure and success - and enjoyment, of course - is what you are after for your child, then look no further! Kids love routine, they love things that make them laugh, and they love being engaged in activities that challenge them. Whether as individuals in one-to-one sessions or as part of a group, exercise and fresh air will invigorate and stimulate a child to perform better in many aspects of life. Their attention spans are higher, their health and resistance to common colds and bugs increases, and their fitness improves noticeably. What's not to like?

Plus, we take pride in our flexibility and not only can we work around your child's schedule, we come to you, so no more 'mum's taxi service'.

Children are our future. Let's start looking after every aspect of their lives that will reap healthy benefits.


monkey bars

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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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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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11:10

Time to spring clean… your exercise routine!

 

dawn-hyde-park

 

13 March 2013

 

Outdoor exercise provides many benefits

 

It’s just about that time of year to dust ourselves off, emerge from our hibernation and stretch our limbs outdoors! Some of us may have been motivated enough to get to the gym over winter, and that’s admirable. But let’s face it – it’s so much more inspiring to be able to breathe fresh air and feel the sun on your skin when you’re working out.

 

And if you need any more convincing, there are loads of reasons why outdoor exercise is more beneficial to health than sweating it out in a crowded gym. Here are just a few:

 

  1. Mental health: Outdoor physical activity has a 50 percent greater positive effect on mental health than going to the gym. Researchers from Glasgow University found that walking, running, biking and other outdoor activities in green space lowered stress. Outdoor exercise has been associated with greater decreases in tension, confusion, anger and depression when compared to indoor activity. Even just five minutes of exercise in a green space can improve mood and self-esteem.

     

  2. More energy: Exercise itself is sure to reinvigorate you when you're feeling sluggish, but fresh air can up the effect. Just 20 minutes outside can rev you up as much as a cup of coffee… and is far more beneficial.

     

  3. Higher Vitamin D Levels: After the winter, we could ALL use some more of this mood-boosting vitamin. It also plays an important role in improving how our bodies are able to fight off disease and infection. It may be especially helpful for people with a few pounds to lose, since overweight people are almost twice as likely to not get enough vitamin D.

     

  4. More activity: It has been observed that people who exercise outdoors are more likely to stick at it. The fresh air, the sunlight, the scenery and the open space all seem to inspire more activity. It’s simple - the more you enjoy your workout, the more likely you will be to do it again.

 

So now that the weather is getting warmer, put these benefits to the test. You’ll be happier and healthier for the effort!

 


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18:00

Tips on catching better... zzzzzzz

 

Sleeping woman

 

27 February 2013

 

We are never short of excuses to justify our sluggish attempt at working out– too much drinking, too full, too hungry, too tired…the list goes on. But what’s the most common reason holding you back from having the best workout ever? A bad night’s sleep. 25% of the UK population suffers from some form of sleep disorder, which means there are quite a few sleepyheads out there not functioning to their full potential. We have a few tips this week which should help you get that great night’s sleep you’re in desperate need of.

 
1. Ban the use of laptops, phones, iPads and TV before bed.

This is something 99% of us are guilty of and it is a serious disrupter of sleep. The more our brains process images from our personal handheld devices the longer it will take for our brains to “switch off”. So make it a household rule – ban the use of all electronic devices one hour before bed. Not easy to do especially if you’re like us and constantly need to be working or doing something. If you are antsy before bed and need that extra something to do, then reading a book is a good alternative.


2. Schedule your sleep for the same time – every day.

We are great at scheduling meetings, hangout sessions and play dates with our kids; why can’t we schedule our sleep? This is a hard one to tackle every day, especially for busy professionals or people with young families – but it is key. And by “every day” we mean every day – weekends, holidays and days off inclusive. Make it a priority.


3. Go easy on the caffeine during the day and alcohol and night

Cup of coffee in the morning = not a problem.  Cup of coffee in the late-afternoon/evening = bad idea. Ingesting stimulants like coffee, sugar and alcohol should always be done in moderation, especially towards the late-afternoon/evening. And although alcohol does make you feel relaxed and sleepy, it can massively disrupt your sleep. So in the evening put down that nightcap and go for a small cup of caffeine-free herbal tea instead.


4. Get active during the day

You hear us preach this day-in and day-out but we do it because we love you: a proper exercise regime will do you wonders. Exercise helps in a variety of capacities, and can promote healthy sleep. But be strategic with what time you exercise – exercising too close to bedtime may leave you too energetic to fall asleep.


Sleep deprivation can have terrible long-term effects on your body and mind, so make your sleep a priority. And always seek professional medical advice if your sleep issues continue.


PS - Quote MOOSEBLOG on your next purchase and receive 10% off everything on offer at Moose X-Training!


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18:00

Benefits of Kickboxing for Women

 

Kickboxing woman

 

20 February 2013

 

Ladies, think kickboxing is too rough and un-ladylike? Think again! For women, kickboxing is the ultimate total-body workout.  It strengthens, tones and reduces fat – and all in one go.  Kickboxing also improves flexibility, coordination and gets your cardiovascular fitness levels in tip-top shape. Kickboxing quite literally kicks your butt into shape. There are plenty of reasons why both men and women should add kickboxing into their workout mix.  But today, ladies – this list is dedicated to you.


It’s the “Total Package” workout: 
Kickboxing engages the entire body, not just the usual target areas. This combination of martial arts techniques and heart-pounding, calorie-burning cardio will turn any “jiggly bits” into sculpted perfection.


Self-defence: 
One of the more well-known facts about kickboxing is that it can be used as a form of self-defence.  After a few classes you’ll gain confidence in your punching, kicking as well as bobbing and weaving skills. With the techniques you pick up from your kick boxing class you’ll be well-equipped and empowered knowing that you can defend yourself in a dangerous situation.


Promotes relaxation: 
Get that extra endorphin kick you’re in desperate need of with a kickboxing workout. Can you think of a better way to work though the day’s frustration than punching and kicking? We didn’t think so.


Works on your outside beauty – and as well as your beauty within! 
There’s no better feeling than accomplishing a challenging workout.  After a session of intense kickboxing working your entire body, you’re guaranteed to feel more confident which will help you truly appreciate the awesomeness of *you*.

Now, are you convinced this isn’t just for men?  So get off your rear and start kicking some serious behind.


PS - Quote MOOSEBLOG on your next purchase and receive 10% off everything on offer at Moose X-Training!


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18:00

The Buddy System

 

Workout couple

 

13 February 2013

 

With Valentine’s Day looming, have you noticed everyone and everything pairing-up these days?  We’re all about strong, independent people here at the MOOSE but sometimes we do think there is strength in numbers. Especially in winter, when we'd much rather be curled up underneath the duvet waiting for spring instead of working out and battling the elements outside. If you’re in need of that extra little shove to get you out and exercising, then a workout buddy is your solution. Here are a few reasons why you need a workout buddy in your life:


1. Time will fly by.


How is it our lives seem to speed past quicker than Usain Bolt but when it comes to working out, time...just....drags...? We guarantee if you exercise with a friend, your workout will whizz past you in a blink. And on a good day you won’t want to stop. 


2. You're less likely to bail.


Did work drag on longer than you were expecting? Or does a glass of wine with a friend have more appeal than a run to de-stress? It’s easy to reschedule again & again your own workout when our professional or personal lives gets in the way. But when someone else's workout depends on you, you will be less likely cancel or search for excuses.


3. Catch up on all the goss.


The social aspect of a workout buddy should be more than enough reason to get you out there and active!  We hardly get to spend enough time with our friends anyway, so why not swap your usual hang-outs for a run in Hyde Park?

Don’t get left sitting on the side lines alone!  Get up, get active and go find yourself a workout buddy.


PS - Quote MOOSEBLOG on your next purchase and receive 10% off everything on offer at Moose X-Training! 


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