With spring knocking our doors, it is the perfect time to revisit your fitness goals, get motivated and embrace the outdoors.Read More
It's the middle of the Winter in England and while the festive season may have passed, unfortunately the cold weather has not. Central London offers a wide range of parks and green spaces (Mayfair has some of my favourites) Don’t let the cold weather deter you from staying active . . . read more . . .Read More
The internet is a wonderful thing. It has completely transformed the way that we live and work; making us more connected and allowing access to an unparalleled wealth of information. The internet provides a great resource for the information necessary to change the way that we live our lives. As a lifestyle consultant and personal trainer,Read More
The arrival of the New Year often gives people the push to try and turn their lives around, and for many of us, our New Year’s resolutions focus on ways we can change our lives in order to ensure that we become healthier. Making resolutions at the beginning of the yearRead More
Why you should try exercising outdoors in London throughout the year
Anyone that knows me and my philosophy towards health and fitness will know that I have always been a vocal supporter of regular gym attendance. As a personal trainerRead More
As a lifestyle and fitness consultant, I have provided personal training services to private and celebrity clients for over 15 years, both individually and with my company Crystal Clear Health. Finding a personal trainer that’s right for you can be a daunting task. Wherever you are located, these key points can assist you in choosing the right personal trainer for you.Read More
Who would have thought that our summer would turn out to be such a sizzler and I must say its brilliant to see such a positive mood in old London town. Enough though the heat is welcome, we still need to be careful with our health and make sure that with all the excitement we don’t over heat and compromise our ability to enjoy the season of joy that we love.
Here are my top tips:
1. Start your day earlier when sun rises to get the most of the day – I wake up around 5am and work until 2pm. It is not only cooler but your head will feel a lot clearer if you tackle the more difficult tasks whilst the phones are still quiet and the city has not fully woken from its slumber.
2) a. Like-wise with exercise – try to do this at the coolest part of the day (in the morning). The temperatures are not dropping enough at the moment in the evening to consider running after a day of heat. b. Reduce the intensity of your workout – running for long periods can cause heat exhaustion post workout so go for a light jog or run and make sure you cool down properly afterwards. Using a heart-rate monitor is a great way to help you regulate the intensity of your workout. c. Is it a great time to get involved with summer water sports such as swimming or aqua aerobics or even try walking a lot more to make sure you get a full hit of vitamin D to store for the winter.
3. Drink plenty of fluids including water and herbal tea – if you want to drink a hot drink make sure it has cooled to just above room temperature before consuming. I am still not a believer of drinking ice-cold drinks, even in the greatest heat due to its negative effects on the stomach.
4. It is important to not over consume cooked food. Summer is the optimum time to consume highly nutritious raw vegetable product without compromising our health. Salads, fruits, vegetable smoothies and lightly steamed vegetables are all readily available to add a much needed vitamin boost to our diets. If you do eat cooked foods, make sure that they, too, have cooled sufficiently before consumption.
5. Sugar addicts take heed – avoid refined sugars; there are plenty of naturally sweet fruits available full of fibre, vitamins and minerals to help reduce your sweet tooth.
And finally, remember that all fires can burn out! So try to pace yourself when you’re out and about: moderation is advised for alcohol, barbeques and sun exposure to help you to make the most of all the party invitations.
Bye for now,
The calendar, newspapers and media are all saying spring has arrived - just try telling the weather to catch up! The recent freezing snap has really made us all want to shrivel back indoor under the duvet… But don’t be fooled this situation will turn around inRead More
The big shift out of town has started as many of us head off on our annual trips to the sun to catch up and bond with friends and family, while in London many visitors are getting the opportunity to experience the city in all its glory during the Olympic month. During these festive times,Read More
I can’t believe how we’ve arrived at summer – half way through what has been a year of expansion …
Feeling slightly out of sorts – the excessive rain and dampness is really playing havoc with the old bod and those of my clients. Hot/cold, wet/dry – I hardly know what toRead More
Well it had to happen – we were having far too much of a good time to get away with not getting a bite from winter. Though I must admit the sub zero temperatures have been pure pleasure – walking in the freezing yet bright sunshine has been incredibly stimulating. The cold is brilliant atRead More
If you want to get fit – this is definitely the year to get on track!
The start of a year is always a very exciting time for many reasons, but more so in 2012 – we’re officially in Olympic Year. I can’t wait to see the events and competitions right on my doorstep, here in London! Never before willRead More
This month began on a high following the birthday celebrations of my 80-year-old Mum! Considering she had a health scare a few weeks earlier, I’m happy to report she was in fine form, surrounded by her brood of eight children, eight grandchildren and various in-laws – it was wonderful for the whole family to show Ivy our appreciation and love; I’m sure you’ll agree – Mums are special people.
Exercise – Circuit training
If you’re having problems getting into an exercise routine before the winter sets in or want to add a bit of variety to your weekly routine then a group exercise session could be just the ticket. I’m really into whole body conditioning and circuit training or classes which offer you the chance to try different exercises without getting bored. This is not to say that the workouts are easy – quite the reverse; they are a mixture of cardio moves with weighted resistance exercises, which are fairly high intensity. Circuit training is a great fat buster too and as temperatures drop we all need a bit of fire in our lives to keep our energies high as well as keeping us fit.
This season, clients are enjoying the challenge of these sessions but you can join my class starting January 7th 2012 – get in touch to reserve your place!
Increase protein in your diet without eating more meat
As a fully signed up carnivore in the middle of game season, it’s difficult for me to cut back on animal produce. But with so many reports suggesting that high meat diets are unhealthy and contribute to diseases like fatty liver, heart disease and certain cancers, etc, I’m always interested in ways of lowering my intake. To be fair, I only eat red meat or chicken once a week and otherwise I will choose fish, eggs and tofu and beans if I’m pushed as protein options.
The main issue is what to eat to increase your protein intake and gain the full eight essential amino acids which our bodies need to get from food. Animal produce offers this in one hit and are called complete proteins.
- Oats, quinoa, beetroot, tofu and avocados, should be your first port of call – these foods offer complete protein packed with other high value nutrients, such as fibre, vitamins, minerals and essential fatty acids.
- Brown rice, fresh and frozen green peas; chick peas and lentils all have fairly good levels of protein, but need to be combined with each other to form a complete protein – most cultures have a version of this; rice and peas are the great West Indian combo, and three bean salad or rice and lentils are other good options.
Assess your diet and think about adding a few of the above foods a couple of times a week – at the very least you’ll add more variety and nutrients to your daily intake while reducing the load on your digestive system which can’t be a bad thing!
We’re on the run into Christmas next month so be sure to look out for my tips on how to survive the parties in one piece.
Until next time
Luckily, I saw out the last of the September sun working at Il Borro – I met some lovely people including the ladies below. Paola Buchet and Inge Jensen from London, travelled to Tuscany for the weekend, we had such a laugh! Like many of my clients on site, they wanted to chill back and rechargRead More
Difficult as it may be to believe, another summer bites the dust and we’re in one of my best seasons of the year – autumn. I love the coolness after months of heat management and the general buzz that comes with September … it must be the back-to-school vibe of getting down to seriouRead More
If you’re one of those lucky people about to go on holiday, make sure you take enough sun protection – can you believe I actually got a bit of sunburn on my forehead recently without feeling a thing! Mind you, it was 44 degrees for a couple of days in the Tuscan heat of Il Borro spa – just back home after a very successful week teaching meditation,Read More