Juice Cleanses, Bone Broths, Skinny Teas: The Myths, Debunked

This morning, our work group chat went offfff. Someone shared an image that had been posted on Instagram, promoting juice cleanses and bone broths as a photoshoot diet strategy. Enough is enough. It’s time to call out the bullsh*t.

Firstly, I want to address the issue of social media itself. Our social platforms (Instagram, Facebook, Twitter etc) can be incredibly informative. However, with the rise of influencer marketing, we have to be aware that not everything we see is 100% truthful. In reality, I’d estimate that about 70% of the ‘health and fitness’ related content over Instagram is factually inaccurate.

Why? Money. It’s amazing what some individuals will do/say/promote in return for a little cash. Now, don’t get me wrong, I appreciate that this is some people’s livelihood, but come on… Let’s retain a little bit of integrity. Kudos to the influencers that only work with brands they genuinely believe in, you guys are the real MVP. However, far too many people are willing to promote ‘fad’ products, which have little-to-no value to the consumer.

On that note, let’s get to the nitty gritty. We’ve been here before. It’s a conversation that’s all too familiar for me now, and hopefully, it’s getting that way for you too.

Here it is: a single ‘weight-loss’ product is not an adequate diet strategy.

A juice cleanse is not a sustainable way to lose weight.

Bone broth is not the reason you dropped some body fat.

‘Skinny tea/coffee’ DOES NOT MAKE YOU SKINNY.

So, you want to go on that juice cleanse which is advertised to help you ‘drop 10kg in 5 days’… Firstly, let’s just point out that it’s physically impossible to drop 10kg of body fat in three days. Here’s what will happen:

  • You’ll drop some water weight.
  • You will lose a small percentage of body fat.

But… continue reading for the important stuff.

A juice diet, bone broth cleanse, or skinny coffee regime will not, itself, stimulate a reduction in body fat. Despite some very clever marketing strategies, none of these products have a mystical effect on your internal state. They will not ‘flush out’ your gut, or promote an increased metabolic rate.

The real reason you’ll drop some body fat? Because you switched up an excessively calorie dense diet (which made you overweight in the first place) for lower calorie liquid alternatives. Now, I know exactly what you’re thinking… Ah, so liquid must be important to lose weight then? Nope! Wrong again. The fact that these ‘weight loss’ products are liquid is totally irrelevant.

So, what does this all boil down to? Calorie deficit. This topic must be somewhat fresh in your minds, remember my post ‘Calories and Fat Loss’ a couple of weeks ago? Same same. But I’ll say it again (and seemingly again and again after that).

Fat loss occurs through a caloric deficit. Fat loss does not occur because you had your fruit and vegetables in liquid form. Fat loss does not occur because you drank animal broth. Fat loss does not occur because you consume skinny coffee. Expend more than you ingest, and you will lose weight. That’s just science.

Don’t be a sucker for consumer marketing.

Peace xoxox

Calories and Fat Loss

How many times have you heard a statement along the following lines?

  • ‘I need to lose weight, I’m going to cut out bread’.
  • ‘Ooh, no chocolate for me, that’s fattening’.

These statements are wildly outdated. Not only that, they’re damn right wrong.

So you want to lose weight? Let’s break it down. When it comes to fat loss, it’s about establishing the correct energy balance to align with your goals.

If you’re unsure what I’m talking about, consider the following:

‘Energy in’ = calories.

‘Energy out’ = energy expenditure (through tasks such as living, moving etc).

  • If energy in is equal to energy out, weight remains the same.
  • If energy in is greater than energy out, weight will be gained.
  • If energy in is lower than energy out, weight will be lost.

Energy-Balance-Diagram

So, as you can see from the picture above, fat loss boils down to calories in vs. calories out. In this sense, whether you decide to obtain your calories from chocolate or lean meat/vegetables is neither here nor there. Obviously, there is a logical approach to fat loss (which basically just consists of not being a moron), but whatever approach you take, calories remain as calories. Now, this is not me suggesting that you shouldn’t consume good, wholesome foods. Let me explain…

Your body does not have a magical trigger system to identify the calories obtained from ‘naughty’ (hate that label) foods, to immediately store them as fat.

Evidently, some foods (typically those which are also ‘hyper-palatable’ – v yummy and totally desirable) are more dense in calories. This means you can eat a much lesser volume, whilst still consuming a relatively high caloric intake. Other food groups (often classified as ‘healthy’ – think lean meats, veggies etc) are not nearly as hefty in calories. What does that mean? You can eat a whole lotta volume and still keep the calories low. In other words, you get a lot more bang for ya buck.

What am I getting at? I want to debunk the idea that certain foods are deemed to be ‘off limits’ when trying to shift some fat. Why? Primarily because I bloody love chocolate. No one should have to live without chocolate. Or pizza. Gal likes her food yo.

So no, dieting doesn’t have to mean absolute avoidance of all hyper-palatable foods. In fact, I’d personally argue the complete opposite. In my experience, the inclusion of more calorie dense foods, often identified as ‘treats’ in this context, can be highly valuable.

For me, and most of the clients I’ve worked with, a small, regular ‘naughty treat’ (for want of a more appropriate label) acts to maintain sanity. Look at the bigger picture: if a small bar of chocolate is going to stop you craving a big dirty binge, then surely that chocolate bar can be identified as a pivotal part of your progress?

It’s about establishing a balance that will keep you on track in moving towards your ultimate long-term goal, but also maintain your sanity in the short term. So, perhaps rather than searching for a single identifiable food source as the cause of your weight gain, why not look at the bigger picture?

Consider your nutrition as a whole. Chocolate or bread will not halt your progress. Weight gain will not occur unless there is a surplus of calories. So, providing you are able to establish a calorie deficit (through either moving more or eating less), then you will lose weight. It’s as simple as that.

In fact, it’s as simple as this:

Use your brain.

Don’t be a moron.

Eat your protein.

Don’t be scared of bread.

Your body loves micronutrients.

Don’t be a moron.

That’s pretty much it.

Peace xoxox

Absolutism in the Fitness Industry

Nowadays, the fitness industry seems to be the home of new trends, and everyone is quick to jump on the bandwagon. However… They don’t just jump, they seem to leap head first, and lose sight of everything else along the way.

Consider the following:

  • Ketogenic dieting
  • Herbalife
  • Fasted cardio
  • Veganism
  • Dare I say it… CrossFit

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keto       herbalife

What do all of these health/fitness trends have in common? A cult-like following: a somewhat all or nothing approach. Now, I appreciate that this is one hell of a sweeping statement, and I’d like to point out that I have nothing against CrossFit… In fact, I bloomin’ love it. I’m merely using it as an example.

Back to my point, which is this: whilst the fitness industry broadens, it ironically, simultaneously seems to lose it breadth. As more trends become available for the consumer, the more immediately the consumer becomes literally ‘consumed’ by that trend. Am I making any sense? I’m not sure.

Let me expand in the simplest of terms…

Have you ever tried to have a conversation with a ‘ketogenic’ dieter about anything other than the wonders of their keto diet? Me neither.

How about the bodybuilder that advocates only ever doing cardio on an empty stomach? … Because those fat stores wouldn’t be burned as efficiently if you’d eaten something beforehand, duh (sense the sarcasm, pleeease).

Cynical though this post may seem, I’m not attacking the actual trends themselves, per se. What I’m addressing is the idea that people misunderstand the value of variety. If you find success in one area, that’s great. Share your success, but don’t preach it beyond necessity. Why limit yourself to just one avenue, when there’s so much to learn from everything?

Your fitness journey is more than only ever attending Crossfit classes for the rest of your life (although that would be pretty damn great to me), or fearing carbohydrates in an attempt to reach a physiological state of ketosis. Who are we kidding, 90% of keto dieters don’t really care about ketogenesis… Y’all just wanna shift some weight! In which case, ‘keto’ isn’t required at all – calorie deficit is KING. But that’s a story for another day.

If ‘fasted cardio’ (or perhaps just a newly established overall caloric deficit – again… I’ll save that post for another time) has worked for you, congratulations. If you like to cook everything in coconut oil, great! But that doesn’t mean it’s the blanket solution for everyone.

I’ve said it before and I’ll say it again… There’s no one-stop shop that leads to optimum health. To be open, malleable and willing to learn is essential. Don’t inhibit your progress by limiting your perspective.

It really is that simple, which is why I’m confused as to why people are so intent on being gobbled up by emerging trends. Consumerism at its finest, eh?

Just a little something to think about. Ponder away.

Peace xoxox

Motivation

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Let’s talk motivation…

It’s a conversation I have with people day in, day out.

‘How are you so motivated all of the time?’

‘Why do you always have so much energy?

‘Don’t you get bored of going to the gym?’

When you work in the fitness industry, people seem to think you’re a crazy superhuman machine, who’s full of beans 100% of the time.

The reality is, that just isn’t true! When you’re waking up at 5am, and finishing work at 9pm most days, of course you get tired. Heck, sometimes tired is an understatement. There are days when I feel like an absolute zombie, and the last thing I want to do is drag my butt to the gym.

Don’t get me wrong, some days the temptation to nap surpasses my desire to train. So I’ll let myself catch up on some Zzzs, and skip out on the gym – and that’s totally okay! Depriving myself of sleep is arguably going to be more detrimental than missing one session.

However, you have to draw a line. When motivation levels are low, it’s all too easy to talk yourself out of training. At times like this, you need that extra bout of dedication to help pull you through. I’m fortunate in that I genuinely enjoy moving, and never want to make a habit out of inactivity. If I don’t train, I feel blergh. Motivation levels drop, diet starts to slip and everything goes a little downhill from there.

This is a trend I see in others as well. That ‘day off’ soon turns to a week, then a month. Next thing you know, you’re five months down the line, 10kgs piled on and you’re ‘not sure where it all went wrong’. Hmmm.

For me, wellness and motivation come hand in hand; one spurs on the other. I’ve managed to establish that lovely little thing (and wondrously overused term nowadays) called ‘balance’, where my diet and training routine are flexible to fit with my lifestyle. I drink (occasionally too much) wine at the weekends, and take days off from the gym when I need/when my schedule dictates that I can’t fit in a session for myself.

So, returning to the question: how do I remain motivated?

Firstly, I freakin’ love my job. Yes, the early mornings can be a nuisance, but ultimately it’s very rewarding to help people make positive changes in their life.

Secondly, it’s about structure and organisation, but simultaneously about freedom. Somewhat counterintuitive, I know. The element of structure comes in making a habit out of the good stuff. My body knows that exercise is positive, and the gym is now a foundational part of my routine. I feel kinda lost without it.

Freedom lies in not punishing myself for the little things. If you don’t hit the mark every time, that’s ok. Skipping a session or having a day of questionable nutrition really isn’t the worst thing in the world. It’s not going to be hugely detrimental to your progress, so long as you get back on track at the first opportunity. Use the setback as a chance to push forwards.

Be ya own motivation and all that.

Feels gooooood to be back writing! Hope you enjoyed reading this, and feel free to post any thoughts below.

Peace xoxox

Review: Black Tap Craft Burgers and Shakes

If you live in Dubai and you’re searching for the ultimate cheat meal, look no further. Black Tap Craft Burgers and Shakes, located in Jumeirah, is home to the most monstrous grub you could ever imagine.

We’re talking American-sized portions of the most dense, delicious and downright nawwwwwti food. This New York eatery is everything you could want in a cheat meal (and a whole lot more).

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The Milkshakes:

Feeling brave? I hope so. Imagine the biggest and best milkshake you’ve ever seen… And then multiply that by a million. Stick some FULL SIZE snacks on the side of the glass (quite literally – none of this ‘miniature’ business), and jump right in.

The verdict: creamy, velvety, and totally worth every single sugar-laden calorie. If food could deliver you to heaven, this would be the one (in regards to both its tastiness and questionable nutritional value, oops).

We tried ‘The Cookie Shake’ and ‘Brooklyn Blackout’ (pictured below). I’m not sure what was more difficult… Deciding which drink to order, or overcoming the sugar high and consequential food coma caused by this demon of a shake. If you’re in Dubai, you’ve simply GOT to try one. No questions.

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The Burgers:

Admittedly, I didn’t actually eat one for myself. You’re probably wondering why the queen of burgers would go to a burger joint and only order a milkshake. Well:

  1. Have you seen the size of those shakes!?
  2. Only I could be stupid enough to go to Black Tap on a whim, just moments after having eaten a lunch of two chicken breasts and a whole load of sweet potato fries. Cheat day at it’s finest.

Although I can’t comment on how the burgers taste, one thing’s for sure… They look UNBELIEVABLE. Juicy, cheesy and super fresh.

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No doubt I’ll be back soon to check them out for myself. Next time… On an empty stomach.

Find Black Tap in the Jumeirah Al Naseem Hotel.

15 Gym Girl Problems

Whether you’re a newbie to the fitness world, or an avid gym-goer, I’m sure you can relate to a few of these struggles. If you haven’t been faced with these problems just yet, then take my word… They’re REAL.

  1. The moment when you unthinkingly pour boiling water directly onto your protein powder, and your proats consequently become a disastrously-textured mess. Yuck! (Fitness life hack: mix in the protein powder after you’ve combined the oats and water, duh.)
  2. The constant struggle between your love for peanut butter and the desire to have visible abs.
  3. Coffee or preworkout. Is it acceptable to have both? Probably not, but let’s do it anyway… BAD IDEA.
  4. *WHY IS MY SKIN TINGLING?* Oh wait, that’s probably the result of consuming coffee and preworkout at the same time. Caffeine overload – SEND HELP.
  5. Not being able to sleep properly because of said caffeine, and stressing because sleep is the home of gainzzz.
  6. The battle between the aforementioned need for sleep (for muscle growth and repair purposes, not laziness – obviously) and that 5.30am workout you’ve scheduled.
  7. When you get to the gym and realise you forgot your headphones. Nightmare.
  8. Let me just pull my now somewhat sweat-laden phone out of my sports bra. Oh great, did he just see me do that?
  9. Learning to accept DOMS as a part of your everyday life… Cannot sit down like a normal human being. Cannot get up without looking like a grandma. Cannot climb stairs at all. Cannot comfortably raise arm above shoulder height.
  10. Cancelling social plans that don’t involve exercise or healthy food, in order to exercise or eat healthy food.
  11. Owning 487,000 pairs of leggings, but very few normal clothes.
  12. Wearing the same 3-5 pairs of leggings most of the time, despite previous point.
  13. Buying more unnecessarily expensive leggings, so the other 487,000 pairs can sit in your drawer for eternity.
  14. Wearing gym kit all of the time; even when you’re not going to the gym. Judge me all you like, I’m free to high kick in public whenever I feel like it (always).
  15. Need to wash my hair, but haven’t worked out yet today. Is it acceptable to leave the house like this?

‘Quick Fixes’ to Weight Loss

I bet that title caught your attention, hey?

Well, I’m sorry to be the bearer of bad news, but you may have guessed what’s coming… Despite what you see on tv, or read in the media, there simply aren’t any quick fixes to weight loss.

Don’t be fooled by the beautiful models and Instagram celebs who promote these products; it’s amazing what some people will do to get a little cash in their pocket.

Trust me, these girls didn’t get abs like that by drinking three cups of detox tea per day. A strong, healthy body is the result of hard work, effort and determination. If you want to reduce body fat, you’ve got to put in the work. It’s that simple.

Here’s a list of key words that you may want to be wary of:

Cleanse: ‘purify your digestive system, with our three day juice cleanse’.

Hahahaha – nope. Consuming only juice is not a healthy or sustainable way to reduce body fat. Whilst your overall bodyweight is likely to drop whilst on a juice diet, this will primarily be water weight. It’s impossible to lose 10lbs of actual body fat in three days, despite what some very clever marketing campaigns will lead you to believe. Not to mention that reducing micronutrient-dense fruits and veggies to a juice depletes them of much of their fibre content – the very thing your gut loves about them in the first place… Work that one out.

Detox: ‘a miracle tea which will help you shift stubborn belly fat’.

Really!? No… Just no. If you believe these ludicrous statements, you’re the ideal target consumer for large corporations, who seek to make money through marketing ‘wonder’ products, which absolutely DO NOT WORK. Yes, a detox tea will have you sitting on the loo more than usual – so, again, you’ll shed a few pounds of water weight. But REALITY CHECK: your ‘stubborn belly fat’ (or any other fat for that matter) ain’t gonna shift as the result of a cuppa. Get to the gym, lift some weights and/or smash a short, high intensity cardio session. Done.

Low-Fat/Fat-Free: I’ve talked about this a lot before (check out my rant here), but it’s a fact that some people just can’t get their heads around. We’ve been driven to believe that fat is the root of all evil in the nutrition world, because people equate the word directly to body fat. However, fat will not make you fat. Fats are an essential macronutrient, which the body needs in order to function efficiently. Products stripped of their fat content are nearly always full of sugar and artificial ingredients, in order to compensate for the lack of fat(which is actually much more useful to our bodies than a whole load of chemicals), and make them as tasty as possible.

Protein: *WARNING* – just because a product is advertised as ‘high protein’, doesn’t necessarily mean it’s healthy! There are too many ‘health food’ products on the market which are ridden with sugar and packed full of preservatives. The only way to find out is to always read the label, thoroughly. You know my rule by now, if you can’t pronounce it or don’t know what the ingredient is, you probably don’t want to put it into your body.

So there you have it. Nothing can replace discipline. Stop searching for a quick result, and instead focus on the bigger picture.

‘Fitness’ is all-encompassing. There is no set destination, no end date. This is a lifestyle, and when you’re in it, you’re in it for the long haul. But trust me when I say, you’ll learn to love it.

 

Finding Inspiration

For me, inspiration and motivation go hand in hand. That being said, they don’t always exist naturally. Sometimes, you’ve got to get out there and find them for yourself.

I’m often asked how I maintain the motivation to eat good food and get my butt to the gym, so I’ve put together a few handy tips to help you find inspiration when you need it most!

1) Social Media Influencers.

Too many people focus on the negative aspects of social media, without appreciating its value. Fill your timeline with those who share the same interests as you – those who are already where you aspire to be.

If you’re looking for healthy recipes and meal inspiration, there are countless amazing profiles. Equally, if you’re searching for workout ideas, do a little research and discover your favourite fitness bloggers.

Don’t compare yourself to these people, but allow yourself to be influenced by their good habits. You’re much more likely to drag your perky little butt to the gym if your timeline is full of gym girls, than a group of old pals you haven’t seen for ten years on a drunken night out.

2) Utilising your own social media for good.

This leads on from my last point. Social media is more valuable than just selfies. Sure, the occasional progress update/sweaty gym snap is great, but don’t forget to also include quality content that can be genuinely useful to your followers.

We’re talking workouts, recipes, your favourite healthy cafés, or a new gym class. Even a motivational quote may be exactly what one of your followers needs to help them stay on track. By creating quality content, you’ll inspire others. That will, in turn, inspire you at the same time… I promise!

3) Don’t sweat the small stuff.

You had a bad day, and ate half a tray of Krispy Kremes? Yep, we’ve all been there (except when it’s me, it’s most likely two trays of KK, a double cheeseburger and 14,000 bags of Haribo, but who’s counting anyway?).

It happens! Don’t beat yourself up. If you let a blip like this drag you down, it’s going to be much harder to re-establish the motivation to get going again.

Stay positive, and try not to overlook how far you’ve come. Get back on track as soon as possible, and avoid letting that cheat day turn into a cheat week, because it’s a downwards spiral from there. You’ve got this!

4) Tuuuuuuuuunes.

Never underestimate the value of a killer playlist to get you going. Music can totally transform both our mood and mentality. Find the tunes that make you feel like a badass, put your headphones in and zone out. It’s just you and your workout. Get it done.

5) Schedule your training.

If you’re a busy bee (who isn’t nowadays?), the best option is to allocate specific time slots within your week where you can go and workout. My recommendation is always to get up, get out and get it done in the morning, because that way, life can’t create nearly as many hurdles, temptations and excuses to interfere with your session.

Making the Most of Your Workout

As a Personal Trainer, I come across plenty of people attempting to lose weight, but going about it in the wrong way. I’ve come up with a few tips to help you make the most out of every workout.

1) Plan Ahead:

I’ve said it before and I’ll say it again (and again). Getting to the gym with no session plan will lead to time wasting, and plenty of it. Arrive with a structure to follow – it’ll make your session a whole lot easier. If the machine you want to use is occupied, switch up the order and come back to it later. At least the session will be written down for you to see, so there’s no danger of mindblanks… We all know it happens!

2) Form:

Completing an exercise with bad form can make the movement much less effective, not to mention the extent to which it increases risk of injury. Deadlifting with a rounded back, or squatting with excess anterior (frontal) tilt places severe, unnecessary stress upon joints. To ensure you know how to perform exercises correctly, I recommend visiting a reputable website (such as bodybuilding.com), where you can watch a video that demonstrates perfect form. This will help you to gain more out of every movement.

3) Ditch the Phone:

You know as well as I do that taking a phone to the gym is the ULTIMATE distraction. Yet, we all still do it! Whether used for selfies or Facebook stalking, a phone simply isn’t helping you to get results. In order to maximise your time in the gym, leave the damn phone in your bag. You’ll survive without it for an hour…I promise.

Now it’s time to put these into practice. Enjoy!

High Intensity Interval Training – HIIT

High Intensity Interval Training is a topic I’ve discussed before, but I’ve never dedicated a post solely to the subject. So, it’s about time for a little explanation! No doubt you’ve heard of HIIT – it’s everywhere nowadays. But for those of you that don’t really understand the concept, I’m here to help.

HIIT is an ideal form of exercise for those aiming to shed some body fat. We’re talking maximum calorie burn, minimum amount of time. It all sounds a bit too good to be true, right? Keep reading to find out how it works…

What is HIIT?

It’s a method of training which involves alternating between timed periods of high and low intensity. For example, circuit training with 40 seconds of hard work, followed by 20 seconds rest. The idea is to exercise at maximum capacity during the ‘work’ phase, before allowing your muscles to partially recover, and then repeat.

How does HIIT work?

Training at maximal effort shifts the heart rate into its anaerobic zone, meaning that muscles are forced to work without oxygen for a short period of time. An ‘oxygen debt’ is therefore established.

However (alike to all debts) this must be repaid; a process referred to as Excess Post-Exercise Oxygen Consumption (EPOC). This is the increased rate at which muscles take in oxygen, after having performed strenuous exercise. The result? The body’s metabolic rate will remain elevated for hours after you finish working out. In simple terms, you’ll burn more calories whilst at rest, all because of that HIIT session.

The Benefits:

  • No gym? No problem! HIIT can be done at home. Basic, functional movements, such as squat and lunge variations (jumps are ideal), push ups and mountain climbers are all suitable.
  • HIIT doesn’t have to be hours long. It can be short and sweet – even just 25 minutes will do the job, provided you’re working at maximum capacity!

Now, get out there and give it a go for yourself.