Monthly Archives: April 2016

Refined sugar defined and unrefined is fine . 

 Confused? Here’s a simple breakdown of what sugar is good sugar.

So what is a refined sugar? Basically anything refined means it’s been processed or tampered with. Refined sugars are used to make things tastier at a low cost. They can be found in almost everything. You may be familiar with labels that say no added sugar, or sugar free, but most of the time when a product harks these phrases it just means it’s been replaced with a sweetener chemical substitute. You never see no added sugar on packets of fruit and vegetables as it’s common sense we should be eating those things, but things we are not so sure about need these labels to reassure you that you are not being unhealthy. That’s marketing and it’s evilness.So what’s an unrefined sugar? This is natural sugars that can be found in fruit. Unfortunately once you have lived in a sugar engrossed world , your taste buds have become accustomed to artificial sweetness. It’s as if fake sugars and chemicals put a shield over your taste buds so you can never fully appreciate how sweet an orange is for example. Having given up sugar I’ve been amazed at how different things taste without the fake sugar shield. I started to enjoy coconut water , and drinking my coffee with a spoon of honey instead of brown sugar. The beauty of eating less sugar, is the opposite of what you would expect. Society justifies sugar eating by suggesting it increases energy levels and boosts alertness. However it’s quite the opposite. Refined sugar causes blood sugar to spike temporarily ( this is when you feel alert and energetic) . After an hour or so this high will soon become a low and you will feel a sugar crash. You will feel tired and drained. That’s when you reach for another chocolate bar or sugary drink to give you another hit. It’s a vicious cycle. Once you become accustomed to natural sugars only , you are no longer dependent on sugar hits as your sugar levels are never dramatically raised or dropped. These dramatic sugar level changes are what alerts your body to store fat. Sugar doesn’t make you fat it’s the intensity at Which you consume it. That’s why some people reject the idea of fruit because of it’s high sugar levels but as long as you aren’t eating 5 bananas all at once, your sugar levels should be fine. This is why even though pressed fruit juices are good, their high levels of sugar can increase blood sugar levels too dramtically. 

 A good example of how this happens with refined carbohydrates is with white potato. Have you ever had a big jacket potato, or had roast potato with your Sunday dinner then not long after felt the over powering urge to have a nap? This is a sugar crash, and due to the high levels of sugars in refined carbs it spikes your sugar levels. Stick to slow release energy carbs like sweet potato. So when you get that low energy feeling, stick to black coffee and a banana not red bull and a snickers. 

Hard work leads to acceptance

I’ve been working out since probably the age of 15. I’ve done sports since I could walk ! So it’s fair to say I’ve never been unhealthily sized or hated my body . Looking at myself naked has never been upsetting and clothes shopping isn’t horrendous. But realistically I don’t have the perfect body. My legs could be slimmer, my stomach more toned , and I could not have kankles. I believe the reason I’m content with what I have is because I know deep down, I couldn’t put in much more than I already do to make my body what it is. 

The reason we get upset and angry with what we see in the mirror is because you know you don’t try hard enough to change it, and you are frustrated with yourself. 

I get a lot of people saying , I workout and I eat well but why have I not got results? The reality is , I know you had a sneaky chocolate once or twice. I know you skipped gym yesterday because you felt tired, and I know you had just a few drinks at the weekend. 

Unfortunately all this adds up and the results from previous hard work is lost. 1 spin class and a salad – 1 snickers = 0 . Simple . 

Obviously I’m only human. I did just eat a Creme egg because it’s Friday and I did hiit training this morning. But this week I ran, wrestled , boxed and weight lifted , and ate nothing refined. So with all that in mind, for myself I’ve worked hard enough to be satisfied with what my body is right now, + the Creme egg. 

You don’t need to look like Gigi hadid to be happy (although she has banging legs). At the end of the day, you aren’t her, and you never will be. But you are you, and you can do the best with what you have got! If you do your best, you can be satisfied. 

So put in the effort, train to your limit, eat clean and accept the results. You can only love your body if your body loves you. Feed it water it and work it. 💪🏼

Sweat before Brek

Obviously Brek is not a word or how you spell breakfast but it rolls off the tongue better. 

This article is about motivating yourself to burn body fat before the day has even begun. I’ve learnt from weight cutting and general trimming down that I’m more successful at weight loss when I train first thing in the morning. 

Many people argue there’s not enough time or they couldn’t do it all before work. But who can’t get out of bed 30 minutes earlier? It’s all it takes. 

When cutting for my last fight I would get up at 5am instead of my usual 5.45am and throw on a tracksuit and trainers and pound he streets for only 25 mins. I had a little circuit and even did a couple of body weight exercises inbetween. It made a lot of difference. I lost body fat quicker and also became more cardio fit. Just 45 mins less time in bed it was definitely worth it . 

Working out first thing does a number of things to benefit you. Firstly it boosts your metabolism so you burn for the rest of the day. Secondly it boosts your happy hormones so you are more positive in the morning. It will also encourage you to make more sensible decisions of food to eat as you know it wouldn’t be worth getting up early just to eat the progress away. 

To extend your morning burn try having a shot of ice cold lemon juice and a sprinkle of cayenne pepper to spike that metabolism even further. Not for the faint hearted but it brings back the lost electrolytes and the Icey coldness wakes up your digestive system. 

So push it that extra mile and sweat your Brek before you’ve eaten it  ✌️