Archive | nutrition RSS feed for this section

Meals I’m loving at the moment

8 Sep

A friend asked me for some meal inspiration the other day so thought I’d share a couple of meals I’m LOVING at the moment:

FRENCH TOAST AKA EGGY BREAD

2 slices wholegrain bread
3 egg whites
tsp cinnamon, nutmeg and Stevia
tsp honey (optional)

Whisk egg whites, cinammon, nutmeg, stevia together. Soak bread one side then the other in the mixture and pop in a hot pan with spray oil. Turn over after about 45 secs and repeat. Drizzle with tsp honey.
This is my current off-season breakfast staple at the moment.

 

MEDITERRANEAN WHITE FISH

150g White fish
tsp red pesto
4 olives
50g rice

Cook white fish, cook rice, pop in tupperware with a teaspoon of red pesto over the fish (for good fats) and 4 olives in the box. The pesto and olives work really well together and make white fish a little less boring, again for off-season.

 

Last part of my post – my pat on the back: Don’t laugh, but I tried my first Nectarine yesterday! (Kirsty -is that what they’re called?) I’m not a big fruit eater but when challenged by two babies under a year and their mums, I didn’t feel like I had a choice! Thanks K and thanks for the tip on when to eat them after buying!

Have a great weekend and remember, play hard, train harder,
Flick
x

Quick me update WITH PICS!

12 Mar

Many of you are asking me how I’m getting on with my own prep. Well, I’m 15-weeks out from my first qualifier, the BNBF Southern on June 24th.

This year is all new to me, because I’m doing my own prep, and doing things pretty differently in terms of my nutrition.

All is heading in the right direction, I’m losing slowly and steadily, week on week out, whilst still getting strength increases. In terms of how I’m looking, I’ve been taking photos every 3-4 weeks and this weekend was the first real time I could see a real difference (even though everyone else could before that). My bikini almost fits me! Speaking of which, do you like my new top? New T-Shirt
T-Shirt close up

 

 

 

 

 

 

 

As I don’t yet know what category I’ll be doing I’ve been practising my Figure work like crazy. I’m confident in my Physique posing; but those shoes for Figure are a challenge! One I’m determined to master and look lady-like and amazing all at once!

My next big challenges ahead are “the walk” and to pick a song to walk/pose to! Physique-wise, I need to focus on my Shoulders and the fat around my glutes/hips (don’t we all!) I’ll keep you posted on my progress.

The Arnold Classic

28 Feb

It’s 03:28 and I can’t sleep. I’ve got to be up in 30mins anyway so thought I’d quickly share my thoughts. The reason I’m awake so early?

Today is a bodybuilders Christmas Day; I’m flying out to Columbus, Ohio for the Arnold Sports Classic. The Arnold or ASF as the cool bods call it, is a 4-day celebration of individual sports from weightlifting to Zumba classes – there’s something for everyone. Held every year in the Veteran’s Memorial Center, it culminates in the Arnold Classic, the second-most important bodybuilding competition in the IFBB Pro calendar.

I’m excited because it’s my birthday and I went in true style, and got a VIP Ticket – I’m meeting 4 good bodybuilding friends out there to go with, and I get to meet my bodybuilding heroes like Tanji Johnson, Adela Garcia, Phil Heath, Alina Popa but to name a few – who knows, I may even get a glimpse of the man himself Mr Arnold Schwartznegger (it’s 4am, apologies for possible incorrect spelling – there’s a reason it’s not called the Schwartznegger classic you know!)

I’m the most excited, because I get to meet this man, Hall of Famer Matt Hughes -like him or hate him, his work ethic is amazing. Watch the blog for further updates!

While I’m gone, have a think, what are you going to achieve in the next 7 days?

Play hard, train harder,

Flick
x

New Foods!

7 Dec

I recently discovered there is a wholesale fishmongers near me in Hove Lagoon
http://www.brighton-fish-sales.co.uk/ 

and I LOVE fish so I had to go there. The prices were competitive and there were fresh and frozen options available, so I picked up some fresh salmon and some frozen tuna steak yum!

 

I then, on a never-ending quest to try some of the exotic meats me bodybuilding counterparts have been raving about – found, tucked away in Boundary Road, Portslade – Henry’s Meat Market (excuse the name).

I bought some dried Biltong (as I needed some protein as was out longer than expected) and some Goat meat. Henry also informed me that once the festive season is out of the way, he will have some Ostrich Steaks and anything else I’d like to order HURRAH! Anyone who knows me, knows, I hate buying online, unless the words ‘Free Delivery’ appear.

So back to my selections. Dried Biltong, is basically dried out Beef. It takes 200g Beef to make 100g Biltong. Mine was full of flavour, although it took a while to chew! The macro’s are as follows:
Per 100g Biltong:
300kcals
55g protein
3g carbs
7g fat

With my Goat meat, the macro’s are as follows:
Per 100g goat meat:
103kcal
20.6g protein
2.31g fat
0g carbs

So, my Biltong fed me whilst I was out of the run; and my Goat is going to make me a mild Goat curry on Friday. My butcher suggested I brown the meat off first and use plenty of Onion as it has an enzyme that helps tenderise the meat.

I’ll keep you posted on my food findings!

What new foods have you tried recently? What would you like to try?

Play hard, train harder,

Flick
x

Not all fish are created equal!

24 Nov

Yesterday, I was doing research for some diet planning and I was finding out macro’s for varieties of fish. If you’re not a fish eater, this may not be the post for you, but if you are, or are thinking about trying fish – read on.

Primarily, there are two different types of fish – oily and non-oily fish:

Non-oily fish, is pretty much everything that’s white fish – cod, haddock, whitebait etc.

Oily fish are those such as Salmon, Mackerel and Sardines are rich in Omega-3 essential fatty acids (EFA’s). They are called essential as they can’t be manufactured in our bodies and so have to be supplemented in our diets by food or vitamins and minerals. EFA’s can help memory and brain function; and are used in cell repair of reproductive, cardiovascular and nervous systems.

But fats are bad right?

Wrong!

Omega-3’s can help improve the chances of survival after a heart attack. Infact, consuming oily fish twice per week may also help prevent sudden death due by heart attack by preventing irregular heart beats (Leaf, A. et al. (2003)).

The Food Standards Agency (FSA) however, recommends 1 portion a week. Tinned fish doesn’t count. Also be aware of mercury levels associated with certain fish.

Here are the calorie counts and macros per 100g for a few oily fish:

Salmon 215 21.6 14.0 2.7 0.1
Smoked Mackerel 310 21.5 24.9 6.7 0.8
Trout 170   19.6 9.6 2.3 0.1

Now I thought all Oily fish was pretty much of a muchness – you can see from the above that Mackerel is much higher in fats and thus overall calories than Salmon! It was that fact that prompted me to write this post. This little gem of information, I only learnt YESTERDAY! It just goes to show that you learn something new everyday!

Do you eat fish? What’s your favourite? Do you have any fish recipes you’d like to share?

Play hard, train harder,
Flick
x

 

Online training

27 Oct

I’ve recently embarked on work with my first online PT client! As a REPS-registered Personal Trainer, there are all kinds of codes of ethics we have to abide to when it comes to online training.

I felt comfortable in agreeing to training Sam online, because she’s actually one of my previous face-to-face clients, from Portsmouth. Since she left Portsmouth, Sam joined a new gym, but said she didn’t feel particularly ‘inspired’ by any of the trainers there – I know the feeling Sam! Her exercise knowledge and form when doing exercises has always been exemplary; she finds it easy to watch someone doing something, take on the teaching points, and then apply it herself. For these reasons, I was confident enough to take her as an online client.

Online training can take on a variety of forms, depending upon the individual. In this instance, I’ve had long email chats with Sam about her current situation, and where she’d like to be. From there I’ve designed a series of programmes for her, which I’ve then video-recorded the exercises for, including teaching points. I’ve given approximate weight selections based on our previous time working together, but Sam’s not afraid to adjust these accordingly.

We’ve also done an online, nutritional analysis – giving her statistical information about her current eating habits in line with Department of Health recommendations; and given her some tips and ideas/recipes if she wants to make improvements to her health.

We’ll do an online check-in once a fortnight, and she knows she can call me whenever she needs with any questions/comments.

Do you think you could cope with online training? Have you ever had any experience of online coaching in the past? Do you ever need your workouts spicing up, or just someone to be answerable to in your quest for your fitness goals?

Play hard, train harder,
Flick x

Fasting during sleep

29 Sep

Last night, I did it, I became part of the strange circle that wakes up in the middle of the night and takes in some protein. Am I crazy? No, not quite – there is method to my madness. I actually woke up at 3am, bolt upright, hungry. This is rare for me. It could’ve been the brutal leg session I did yesterday. I lay there for a while, still hungry. There was only one option: lay in bed thinking of food or go downstairs and eat.

I went down to the fridge and peered inside. My number 1 choice? Cottage Cheese. Cottage Cheese contains casein protein – a slow acting protein which is predominantly found in milk. The cottage cheese in my fridge didn’t belong to me and looked like it may have developed an alien life form. Option 2: Protein shake. Now I didn’t realise this until I looked it up online, but the protein I actually buy is a really decent blend of slow- and fast-acting proteins. It also has L-Glutamine in it – which is known to aid recovery. So I chucked a scoop in a shaker, added some water, made it into a paste, ate it off a spoon, washed down some water, and back to bed I went!

So why take in protein at night? When you go to sleep, your body’s proteins grow and repair themselves. Sleep goes on average 7-9 hours without any food being put in – there is always a danger of catabolism (muscle breakdown). Your body recharges itself for the following day. Without adequate nutrition –how can your body fuel this process?

Do I have to set my alarm to eat? No! A restful night’s sleep is much more important to recovery than breaking that sleep to eat. The body builds proteins while you’re asleep so the trick is, if you’re awake, down a shake, if you’re not – don’t bother!