Fit To You Personal Trainer Liverpool, Crosby, Formby and Southport

2011-07-11T14:14:00.001-07:00

I am currently reading this, it is very wordy, as you would expect, but excellent and written as if Stephen Fry is actually reading you the book. You can hear him saying each sentence, A good, interesting read...

Injury - what a pain

2011-07-11T14:11:00.000-07:00

I recently played 5 a side football in a Dads tournament, and survived a whole 8 minutes till getting an injury. I hyper extended my knee, after it jarred into the ground under a tackle. The initial pain is bad enough, but in my line of work, and being self employed, alsorts of bad thoughts crossed my mind. A week later, 2 trips to Hospital and x-rays, there doesn't seem to be anything broken or snapped - phew. But ligament and tendon over stretching. Time seems to helping the healing process and hopefully in a couple of weeks I will be able to start running again and building up my fitness. I have not trained myself now for over a week and it is so frustrating. I have sympathy with anyone wanting to play, participate in a sport and not be able to due to injury.
So keep the faith, train hard when you can, and be positive.

Line Circuit - Tough one

2011-03-22T09:23:00.000-07:00

You will need a set of Dumbells, I did this with a female client this morning and she used 4Kg, and a marker (cone, football, stick). A mat and some space, preferably outside in the Garden. Set up your mat at one end and the marker at the other, about 15 - 20m if possible, or as far apart as you can fit in.

The sequence works like this: Do exercise 1 then sprint to marker and back, that would be one run. Then do exercise 1 & 2 then sprint to marker and back, Then exercise 1, 2 & 3 then sprint again......I'm sure you get the idea keep adding an exercise then sprint etc.
Use the dumbells for every exercise except the Bicycles. Have fun and try to complete in 30mins max.

Exercise Reps Sprints
1 Squat 12 4
2 Push Up 12 6
3 Shoulder Press 12 8
4 Lunges 12 10
5 Row 12 12
(in hand plank position throughout)
6 Abs Bicycles 12 14
7 Chest Flyes 12 16

Run all the way through then last set, circuit it from exercise 7 to 1 with 20 sprints to finish. This is a great way to combine resistance, cardio, fat burning and a massive amount of exercise in a short space of time. Give it a go and have fun.

Bad Week

2011-02-09T06:23:00.000-08:00

Been feeling really poorly this week, started last Friday, with headache, aching muscles, sore throat, and zero energy. Thought it was just the start of a cold so "toughed" it out, but steadily got worse over the next few days, was struggling to get of the sofa and couldn't be botherd eating (which is really scary for me). The final straw was when I was in bed and had to get out of it due to the amount of sweating I was doing had soaked the entire mattress and I was a wet as being in the bath - lovely!(sarcasm that incase you think I am a bit weird)
Called the Doctors the next morning - got through after 23 attempts, later that day I was diagnosed with Sinusitis, which I had never heard off, anyway got some antibiotics and starting to feel much better.
The biggest problems with being self employed is 1)letting people down, 2) no work - no pay and 3) hating being ill in the first place. Hopefully be back in full swing by Friday.

Gym etiquette - Advise or not

2011-02-03T06:03:00.000-08:00

Whenever I am in the Gym, I always see poor form and technique, people training to light and often way to heavy, to name but a few of the things that don't deliver what the Gym member wants.
I don't work at the Gym that I train in, but have never seen any of the staff speaking to the members in there about there training, I often get the urge to go over and speak to the person to offer a bit of advice and assistance, although I have never done it.
What would you think if someone came over to you, whilst you were training and offered advise, would you appreciate it or think what is it to do with you?
Shouldn't the people who work in the Gym be doing this, although Gym's are not very proactive once they have your membership, so not sure that will ever happen.

Biggest Loser - Biggest Dissapointment

2011-02-01T06:08:00.000-08:00

Watching the Biggest Loser UK last night I was stunned and dissapointed with a number of points throughout, so in no particular order I will just spill out my views.
The little if any weight losses measured was not understandable initially until the programme then hinted at the food must be a problem - I thought the trainers and nutritionist where getting the contestants to record what they ate on the ipads they keep showing and the website they keep plugging - have they not looked over the last 4 weeks, not very encouraging to say the least.
The tactical voting at the end to eliminate the Biggest Loser of the week, quite frankly stinks! so much for TEAM work. Surely if you want to be the best you have to beat the best...not just vote them off so you don't have to face them.
The temptation challenge is ridiculous, I know it is suppose to reflect the "outside world" but they won't be offered 4lbs weight loss if you eat some cakes, so hardly real - they would be better teaching people how to lose 4lbs or find better alternatives that could be chosen. I was hoping the programme would encourage people to lose weight, get fit and achieve great things for themselves, but leaves me thinking why should people bother.I hope this is not how it leaves others feeling who could do with losing some weight, as great things are achievable and many of my clients are achieving excellent results so don't be put off by a programme that must be put in the entertainment only category, rather than educational and encouraging.
It will be interesting to see what happens next week when we see what the contestants have been eating and what advice they have been given along the way, some may have intolerances to certain food groups will this have been tested? have they been eating high fat, low protein? will the contestants start losing the weight they deserve? lets hope they get the rewards and the programme, trainers and nutritionist step up and stop treating it like some Biggest Brother style programme.

A good Day

2010-08-14T12:23:00.000-07:00

Started the day kickboxing with a client, then went to the gym - chest day today so did 4 sets of 45 degree incline dumbell presses, 4 sets of 30 degree incline bench press (on smith machine) then 4 sets overhead rows. I followed every set/exercise with a set of chin ups. This is a great superset for the upper body and means you do a hell of alot of chin ups without realising it, till near the end.
I do a similiar routine when I train my back, but do push ups after every set/ exercise - just doing 12 push ups every time means you do 144 push ups in total, this would sound daunting, but isn't to bad when broken down into this routine.
I count this as part of my rest time so only take an extra 20 seconds actuall rest between the supersets.
Great workouts in double quick time and maintaining intensity - what more do you want.
This afternoon went to the Tate Gallery in Liverpool, well worth a visit, some really cool "art" in there as well as some stuff I really don't understand or can even appreciate, but it is all up to individual taste I suppose. If you go make sure you ask someone in there to explain some of the sculptures etc; we did and found a new perspective to it. There is a disco type room - with a tall lifelike girl leaning against the wall really freaky!! and one room has a cube mirror that you look in side which is awesome.
So get yourself training both body and mind!

Nike+ update, this weeks training

2010-08-09T07:30:00.000-07:00

The Nike+ trainers and band are working well, in fact the lunar glide runners are great, the best thing to say is I don't notice them - they are light, supportive, comfortable and have excellent feel under foot. For 80 quid I don't think you can find better, I have paid as much as 130 pound previously for runners and they haven't felt this good.
Loading the data up on the Nike+ website has become the first thing I do after my run - except stretches of course, whilst I have my recovery shake.
I have managed to knock over a minute of me 7km run, the competition (even though it is only against myself) is proving the main driver for me.
Do you set yourselves a Goal? what are they? do you achieve them? when will you achieve it? - always good to have something real to achieve to help keep you focused.
I have been training hard at home as well using my kettlebells and various push up combinations - it is harder to get to the gym with the kids of school - so I have been utilising more of what I preach to my clients, always useful to go back to the shop floor so to speak. The kettlebells are an excellent workout tool, utilising cardio and strength training and can give a really intense 20 minute workout. I do 15 two handed swings, 12 push ups, repeat 4 times - no rest. Then 1 min rest followed by 12 squat to shoulder press (using kettlebell) then 12 diamond / heart push ups 4 times no rest. 1 min rest then Single arm swing (switching at the top) for 16 reps then wide push ups (with legs raised) 4 times no rest, and then a nice long rest and recovery.

Reading for success

2010-07-17T09:15:00.000-07:00

I am often asked by clients what reading would I recommend for exercises and nutrition etc. I often find there is are hundreds more like thousands of books available, but most say the same things and show the same exercises to be honest.
So I have a basic library of books that I refer, which are easy to understand and use. Because Personal Training is my living I do use a number of more scientific journals,and sport specific books; but for general health and fitness, you don't need these to achieve results. So here is a starter list of my "everyday" books that you may find useful to give you some guidance and aid you to achieving great things.

Running Shoes, Gadgets, and Triathlon

2010-07-09T08:24:00.000-07:00

I competed in the Liverpool Triathlon a couple of weekends ago, I entered as a team, So a friend of mine did the cycle (40km) his girlfriend did the swim (1.5km) much to my relief - she actually enjoys it! and I did the run (10km). It was a very hot day, but we put everything into it and we won the Team event, which was great,and cheered me up following the England performance that afternoon, well done Daz and Katie. However this was the last action my Runners will see, they had worn badly and a hole had appeared over my big toe, on both shoes, not good at all.
So this time I thought I would try a different brand, and went for the Nike+ Lunar Glide 2. I also bought the Nike+ with wrist band. I have done a couple of runs in them know and they are fantastic, ultra light, good support and cushioning. Although time will tell if they maintain this high standard and if they stand up to wear and tear. The most exciting bit is the Nike+ system - now I think they may be a "bloke" thing, but a simple gadget can be inspiring and get you to push that little bit more. The Nike+ is nothing more than a glorified stop watch in reality, but because you plg it into your computer and it logs the run and graphs it etc, it seems more important, and so YOU MUST BETTER your last run.
There is nothing like setting a goal or a bit of competition, all my fastest runs have always come in a race, rather than in training, and this is the mental state a gadget or a trainer can add to your workouts, meaning you improve quicker and feel the benefits sooner.
If you have any great gadgets that have driven you to improve performance let me know, and if this is or isn't just a bloke thing then please comment, it is always great to hear feedback.

SLOW DOWN!

2010-05-10T06:12:00.001-07:00

It has been a while since I last put a blog up, I have been busy with work and moving house, which required a lot of refurbishment, building work etc, now the decortion is pretty much under control I can get back to training and focus on running my business 100%.

I have been running over the last few months and competed in the Liverpool 1/2 Marathon a few weeks ago, which was a very good event and well worth trying out.

Over the last 3 weeks I have moved onto weight training again, this stopped altogether with my house move etc, so it is good to get back. I am training somewhat differently this time by slowing all the movements down, so same exercises (predominately) but executing them slower and the strenghth gains have really been excellent.

Don’t get me wrong I am not going so slow I have to reduce the weight to much, but a couple of kilos less but perfect execution and taking just an extra 1-2 seconds during each lift with a split second hold at the half way point (takes all the momentum out and encourages the muscles to work that bit harder).

I still super or tri Set and don’t rest any longer between each rep, but execute the actual positive / negative part slower. Give it a go and feel the burn from rep 5 or 6 onwards.

Good luck and I promise not to leave it as long before the next post,

Weight Loss - The Secret

2010-01-22T04:18:00.000-08:00

This is a time of year where people look for the quick fix, "secret" method to lose some of those excess pounds, well I am sorry to disapoint you, but there is no "secret", but don't despair you can still achieve amazing weight loss by following some simple rules - so here are a few tips and ideas to get you going:

The best way is to reduce your energy intake a little (calories) and increase your energy output a little. It is a more effective strategy to do both of these together, rather than attempt to cut your calorie intake in half or exercise to extremes.

Research shows that drastic dietary changes result in only temporary weight loss. For sustained weight loss, it is best to make small changes that you can continue with in the long term. I know this sounds boring, and does not deliver a “quick fix” but we all know it makes absolutely perfect sense and will give you guaranteed, lasting results.

A well balanced diet will include the following food groups – Carbohydrates, Protein and Fat. Below is a shopping list for each of these groups which may well help you make some of those little changes required for weight loss:

Carbohydrates
Wholegrain Pasta New Potatoes Porridge Oats
Rye Bread Sweet Potato Muesli
Beans Malt Loaf Noodles
Oatcakes Brown Rice Dried Apricots
Basmati Rice Dried Figs
Protein
Extra Lean Minced Beef Turkey or Chicken Breasts
Eggs Skimmed or Semi-skimmed Milk
Low-fat yoghurt Sunflower or Pumpkin seeds
Salmon Fillets Mackerel or Sardines tinned in Spring Water
Red Kidney beans Lentils
Fat
Olive Oil Avocado Rapeseed or soya oil
Oily fish Peanut butter Low fat dairy produce

Remember watch those portion sizes, a FIST of Protein, a FIST of Carbohydrates and the rest of the plate in Vegetables. Drink plenty of water, particularly before you eat, and exercise regularly.
To learn more visit:www.fittoyou.co.uk or contact Stephen 07825 348961

Watch This and enjoy

2010-01-14T06:18:00.000-08:00

Not blogged for ages, however had to post this - watch it is beautiful!http://www.youtube.com/watch?v=Cbk980jV7Ao

Cash Conversion: Rugby Kick Hits The Jackpot | UK & World News | Orange UK

2009-11-18T06:43:00.000-08:00

what a great kick!!!!
Cash Conversion: Rugby Kick Hits The Jackpot | UK & World News | Orange UK

Relax and enjoy

2009-11-15T06:35:00.000-08:00

Oh yes RELAX and ENJOY, Relax when you are exercising, you should only feel the muscles that are activated in the exercise - for example I often hear people saying there biceps ache after a run - this is a sign of holding your arms stiff and raising your shoulders, just relax: think shoulders down while you run and let your arms flop to your sides occasionally to remind you to relax. Enjoy the results as you get quicker, ache less (at least in the wrong places) and what to do it again....this is important you should never feel put off by exercise, rather enthused and eager. If you feel put off you are either doing something wrong or something you genuinely don't like - the answer is seek advice to correct it or take up some other form of exercise - but never be put off - just relax and enjoy. http://www.fittoyou.co.uk

Client Progress - Results, Results, Results

2009-11-07T11:51:00.000-08:00

This is a copy of a Report I did last week, for a client of mine, these are real results and a reflection of what can be achieved no matter when you start or what your age is. I have removed her name to maintain client confidentiallity.

Prepared by: Stephen Davies

Progress Report for Bxxxx

Bxxxx is a 68 year old female, Bxxxx started a 1to1 Personal Training programme in September 2008, at that time her weight was 204lbs and her measurements totalled 195.5” (see table below for break down). Her BMI was 32.3 which falls in the obese categorisation.
We started training once a week for 50 minutes at a time; this was increased to 2 sessions per week in March 2009.

When we initially started training Bxxx found it difficult to maintain a constant work rate for longer than 5 minutes at a time, without feeling out of breath and increased pain in her right knee, overtime we have strengthened the leg and knee area and Bxxx is now able to undertake squats and running without suffering any knee pain, she is also able to maintain a high intensity work rate for the full 50 minutes.
On the 27th October 2009 her weight was 178lbs, a weight loss of 26lbs, which is a steady weight loss across the period of training, Her total measurement are now 173.25”, reflecting a loss of 22.25” (see table below for break down), and her BMI has fallen to 28.8, which has moved Bxxx into the Overweight category. Although Bxxxx has made massive strides forward I feel she could have achieved a little more to reflect the hard work she puts in during the training, we have discussed, and agreed that Bxxxx will keep a food diary, so we can analyse her eating habits in more detail. (update: I weighed Bxxx this week and she has lost an additional 3lbs, in 1 week, since keeping a food diary).

In July, I introduced walking into the programme on a regular basis, with the intention of building up to some running, Bxxxx has done exceptionally well with this, and we now walk/run once every week, Bxxx is now completing a brisk 35 minute walk followed by 1.4km of continuous running, and we increase this every week, which is superb.

Her functional fitness has improved immensely, so activities in every day life have become easier and more enjoyable, like keeping up with the grand children, gardening, training her dogs etc.

Overall all I am very pleased with Bxxx’s progress, and more importantly I know she is happy with her own achievements to date.

Arm Chest Waist Hips Thigh Mid Thigh
14 43.5 42 48 26 22
12.25 39.5 37 41 24.5 19

Go to http://www.fittoyou.co.uk for further details and information

Results

2009-10-24T07:49:00.000-07:00

Last night was weights and measures night for a client of mine, he has completed 12 1to1 personal training sessions with me, and has achieved the following results: inches lost = 7and a half inches and weight loss = 5.3kg (11.6lbs). Not bad in only 10 hours training - that equates to over a pound an hour and more than half an inch lost per hour. Armed with a few simple, but effective, diet rules.
Surely we all train for results, whatever they are for you, Fit To You is a results focused business, YOUR results are our success.

Seaside 10K - Southport

2009-10-19T10:28:00.000-07:00

I ran the Seaside 10k on Sunday in Victoria Park, Southport. It was a cold start, but dry, so great for running in. There were around 800 runners. I finished in a time of 42:47 which was a 50sec improvement on the run 2 weeks a go, so I am pleased, still have my sub 40min goal to complete, so will be working on speed this next couple of weeks, utilising some Fartleck training and interval sprints to help me. The event, although only relatively small was well organised and Marshalled, so well done to the organisers, Natterjacks Running.
If you want to learn about interval training or Fartlecks, contact me via the website.

Liverpool 10Km

2009-10-09T02:07:00.000-07:00

I ran the Liverpool 10km last Sunday, it was a decent event, started on time, a couple of thousand runners (at a guess). It is staged in and around Sefton Park, which is a good setting, it was well organised and managed,although there seemed very very long queues for the toilets. There where lane closures etc, just a pitty more people don't participate. My wife competed in the Manchester 10km earlier this year and that was a much bigger event. Why are there not more entrants in Liverpool? Is it the advertising? interest? etc The more that enter the bigger the event comes and so the better the facilities, etc.
It was good to see many people running for charity and well done to all who took part. When I got back to the car there was a flyer for the Southport 10km a week on Sunday, so I have signed up for that. I know have a goal to run a sub 40min 10Km, so will be entering a few races over the coming months, to see if I can crack it.
As I tell all my clients, have a SMART goal, rather than a general unmeasurable goal, otherwise how do you know if you are on the right track and have achieved it?
Hopefully a few more of you will set a goal, maybe look up a race somewhere and enter, it is a great feeling to achieve!

Burn 800 calories in 1 hour!

2009-09-28T03:51:00.000-07:00

Over the last year kickboxing has become one of the most popular forms of fitness training I teach to my clients. The reason for this is, you get a great cardiovascular and resistance workout and learn valuable self-defence skills at the same time, as well as it been great fun. Like boxing classes, that have become more popular. Fitness kickboxing offers the opportunity to train like a real kickboxer, gaining all the benefits without having to get in the ring. Studies conducted in the USA have revealed that a 45 - 60 minute kickboxing session can burn off 600 - 800 calories. You can have this benefit and learn the skills with a Personal Trainer from Fit to you.
In addition to the weight loss, you are building lean muscle which raises your metabolism burning calories at rest and toning the whole body. The kickboxing exercises concentrate on the thighs, hips and buttocks unlike any other workout. By utilising partner training you get the increased motivation and commitment that makes it ideal for couples wanting to workout together or with your personal trainer. Unlike the traditional aerobics class where everyone worksat the same pace, your intensity is determined by you and your trainer.
The use of focus pads provides a tremendous form of resistance training that again builds lean muscle and has the additional perk of incresing bone density. The mental aspect of the training build self confidence knowing that you can defend yourself as well as a stress reliever being able to blow of some steam after a long day. The stretching exercises enhance flexibility and range of motion that are crucial in our everyday lives. Kickboxing is also a great way to improve agility, endurance and coordination to carry over to other sports.
So why not get all these benefits and give it a go, contact fit to you through the website or call.

Marketing Strategy Needed

2009-09-21T09:26:00.000-07:00

I've been a bit quite on the posting front over the last couple of weeks, seem to have been really busy, without achieving to much, and not alot to show for it. starting to rethink my advertising strategy, again! having had the website improved and seen some dramatic results with my clients on the Drop A Dress Size guaranteed programme, I don't seem to be able to get the message out on what you can achieve. Surely if people knew they would sign up!....wouldn't they?

Anyway if any one has any great marketing ideas, systems or proven knowledge, I sure would appreciate it.

Thanks

Weight Loss - Winter Weight Management

2009-09-04T11:33:00.000-07:00

This is an article I read some time ago whilst in Canada and felt it was worth sharing;

The Winter Months are coming, and most of us will gain weight unless we have a strategy.

Blame the fact that most mammals gain weight over the winter due to colder temperatures or less daylight. The question remains, how do we avoid fattening up over the winter? Most attribute it to a lowering of metabolism; if so, how can we increase our metabolic rate in the winter months to minimize fat gain?
Metabolism is a combination of physical and chemical processes that are responsible for regulating and maintaining your body health. All of the nutrients responsible for these processes come from your diet. Your metabolic rate is the amount of calories you expend every day.
Three factors determine your total metabolic rate. The Basal Metabolic Rate (BMR) is the rate your body uses energy for vital body processes. The rate you burn energy during physical activity and the rate you use energy during digestion of food are the two other factors factors involved in your total metabollic rate.
Research has proven that in order to either lose fat mass or maintain your current state, your metabolic rate and calorie expenditure should be equal or more than the amount of daily calories you consume. If you accomplish several days of this negative imbalance, it is likely that you will lose body fat.
The notion of consuming certain foods that increase metabolism has some validity. Research has shown that chili peppers and spicy foods increases metabolism, but only slightly and only for a short period of time. Even green tea has been investigated, but researchers concluded that normal amounts would have no effect on losing fat mass. There are no foods that have been scientifically proven to increase your metabolic rate enough to shed unwanted pounds.
The entire process of eating food in general does increase metabolism. Therefore, eating frequently but small amounts is more advantageous than eating two or three larger meals per day. Furthermore, protein requires about twenty-five percent more energy to digest when compared to most carbohydrates and could be part of the explanation why high protein diets tend to have better weight loss results. However, there are some carbohydrates that are termed as negative-calorie foods. These foods use more calories to digest than the calories the foods actually contain! For instance, a 25 calorie piece of broccoli (100grams) requires 80 calories to digest, resulting in a net loss of fifty-five calories. In fact, a large number of foods combine low calories, delicious taste, and excellent negative calorie properties. Some of these natural foods are asparagus, apples, beets, berries, brocolli, cabbage, carrots, cauliflower, celery, chillies, cucumber, garlic, lettuce, grapefruit, lemons, mangos, onions, oranges, papayas, pineapples, spinach, turnips, zucchini, to name a few.
Of course, exercise must be mentioned as a major factor that will increase metabolism. Specifically, the higher the intensity and the amount of time spent at high intensity, the greater the metabolic rate will be elevated and the longer it will remain high. Simply monitor your heart rate after an easy sixty minute run, versus a ten kilometre running race, pushing your physiological limits.
Resistance training also increases metabolic activity and is responsible for maintaining and gaining muscle mass.Muscle tissue burns calories at rest. Even when not formally exercising, activating muscles by fidgeting, walking around, or wiggling your toes and fingers while watching TV increases your metabolic rate. So always keep moving!
The science is clear on how to ward off unwanted fat. Bottom line; you must focus on low calorie foods, eat them often in the day, but ensure that adequate protein and essential fats are consumed. Couple this eating strategy with regular exercise, pushing the intensity, and you have the formula to stay trim over the winter.

This article was originally published in IMPACT Magazine in February 2008 and written by Calvin Zaryski.

Super Porridge

2009-08-30T00:37:00.000-07:00

Super Porridge Recipe

1/2 cup of Oats (Scottish)
1 cup water
1 egg
1 tbs flax seed
honey
10 Almond nuts
10 Pecan nuts (crushed)
1 heaped tbs of whey protein

whisk the egg in a large microwave bowl
add the oats and water and mix thoroughly
microwave for 2min 20secs
remove and mix well add the nuts, flaxseed, whey protein and honey (to taste) mix well, add more water if required
microwave for 1min 1min 10 secs
then mix well, and add more water if required
microwave for 1min 10 secs
and eat up

If you feel reqally hungry slice a banana and put on top with a couple of tbs of live/natural yoghurt.

You can also replace the water with milk it makes it a very smooth, creamy porridge.

It will fill you up, kickstart your metabolism and deliver low GI carbs, protein and those infamous good fats omega 3 and 6, so give it a go.

For more eating and nutrition ideas visit the fittoyou website

New and improved website

2009-08-21T07:22:00.000-07:00

I have had my website rebuilt, to include lots more information and ideas to help you kickstart your "new" you lifestyle. There is nutrition and diet information - and exercise details, so take a vist and enjoy the free information, every month more content will be added so you can benefit from Personal Trainer knowledge free of charge.
http://www.fittoyou.co.uk/index.htm
PS if you spot any spelling mistakes or if you have any comments, please let me know via the blog.

Fruit, Veg and feeling great

2009-08-18T07:17:00.000-07:00

We all know we should eat 5 portions of fruit and vegetables every day, but why? Well here are 6 good reasons for starters:

 They are packed with vitamins and minerals
 They can help you maintain a healthy weight
 They are an excellent source of fibre and antioxidants
 They help reduce the risk of heart disease, stroke and some cancers.
 They taste delicious and there’s so much variety to choose from
 They are portable, easy to prepare and are great for snacks.

Initially this can seem alot, but with a bit of planning is easily achievable, and the benefits will help you look and feel great inside and out.
Here are a few ideas to help you achieve your 5 a day, and remember you can always eat more, when I lived in Canada they recommended upto 8 portion a day, so feel free to eat a bit extra.

So a quick snack, this gives you 2 portions of your 5 a day, all you need is 1 carrot and half a red pepper, wash them, slice them, seeds out of the pepper, peel the carrot, cut all into sticks and eat them, its that easy.

Homemade Fruit salad, this is enough for 2 people and will deliver 3 portions of your 5 a day (you can always make it and save half for tommorrow you will need 1 apple, 7 strawberries 2 kiwi fruits, 1 handful of sultanas, 7 slices of tinned peaches, 1 glass of apple juice. Wash, peel (were needed) chop everything into bite size pieces, mix together in a bowl, pour on apple juice, and keep in fridge, covered, until you want it, how easy can it be.

You can stir fry vegetables, take a banana to work, put extra kidney beans in your chilli, make a tasty salad, make up a fruit smoothy – water, fruit (I use frozen mixed fruits from the supermarket) add some natural yoghurt and blend, etc….there really is no excuse for not getting your 5 a day.

Did you know : Olives contain just 3 calories each as well as wrinkle busting vitamin E and anti-inflammatory antioxidants that can help protect against heart disease! If you want some more ideas on eating healthy, losing weight or exercise visit http://www.fittoyou.co.uk/fit-index.htm and enjoy.