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04:00

Time to control 'bad' snacking




We all probably snack more than we realise. It's so easy to grab a bag of crisps or a chocolate bar if we are hungry rather than reaching for something healthier. If the snacks are there, we eat them, so first and foremost, you need to recognise what your snacking temptations are by asking yourself these questions:

- What is your favourite unhealthy snack?
- What is so good about it?
- How do you feel after eating it?
- Now, what is your favourite healthy snack?
- What do you love about it and how does it make you feel?

One way to avoid "bad" snacking is to always have healthy options to hand. Think about what will give you the most energy and will make you feel good. This could be anything from nuts, fruits to raw veggies with houmous or nut butter. It is these snacks that will give you the little boost you need and not the highly processed candy bar or sugar-laden pastries! 

Here are some simple steps to apply to your daily routine to keep your snacking an enjoyable experience:

1. Stay hydrated - Often when you feel the need to snack it is more to do with being thirsty. Drink a tall glass of water (add lemon for some flavour) and see how you feel afterwards. If you are still hungry grab a piece of fruit and a handful of almonds.

2. Relax - Unhealthy eating often happens when we're stressed out or rushing from one event to another. Sit down and take a minute to do some deep breathing exercises.

3. Chew - This is an important practice that most people forget to do. When you pick out the snack to eat, sit down and chew it properly.

And finally, here are some healthy snacks that are easy to have to hand:
Nuts, fresh cut veggies, fruit, rice cakes or dates with almond butter, smoothies or juices from the health store (or make your own), coconut yogurt, chia pods, fresh turkey with swiss cheese roll ups, hard boiled eggs, avocado on rice cake, Love Raw bars.

Happy Snacking!



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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.


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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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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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