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

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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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

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?

Review: Ivy Park

Let’s be honest… If you haven’t heard of Ivy Park by now, you’ve probably been hiding under a rock. So when the opportunity arose to review some items from the collection (stocked by JD Women), I just couldn’t say no.

The brand, co-founded by none other than Queen Bey (yep, the Beyonce), aims to take you from the street, to the gym and back again – in allllll sorts of style. We’re talking lux activewear, at high street prices. The best part? There’s no scrimping on quality either.

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The Leggings:

Any gym girl knows what she wants when it comes to a pair of leggings:

  • A thick-but-stretchy material, which SURE AS HELL ain’t see-through.
  • The squat-proof guarantee: when we drop it down low, do the leggings stay up? Don’t want to be giving any onlookers a cheeky (pardon the pun) peep at your peach.
  • A chunky waistband, because it’s most flattering, and also contributes to extra stay-uppiness.

Check, check, check – these leggings have got it all. Whilst the waistband doesn’t have a tie adjustment for extra peace of mind, they’re reliable enough at staying up on their own, because of the resilient, almost scuba-like material. SO GOOD.

They’ve even got a pair of built in undies – seamless of course, so no VPL issues. What more could you ask for!? I mean, really…

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The Top:

An oversized fit, teamed with drop armholes and a statement print. It gives off the kind of gym-chic vibe as seen on your Instagram girl crush (you have those too, right?).

This piece (along with most of the collection, when I think about it) is all about the little details. The tape trim gives just the right amount of sass, and a monochrome colour scheme is always a winner in my eyes.

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As a whole, the brand suggests a pairing of ‘technical innovation’ and ‘fashion led design’ throughout their collections; a very fair claim, I’d say!

I’ll definitely be buying some gym clothing from their collection (and you probably should too), stocked both in store and online at JD Women.

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‘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.

 

How to Stick to Your Resolutions

Over a week has now passed since we welcomed the New Year, and some of our good intentions may be starting to fade away. But not to fear! I’ve come up with a few tips to help you stick with your resolutions for the long-haul.

1) No quick fixes. Focus on the bigger picture.

Don’t try to transform your entire life overnight. Cutting out every morsel of bad food, or going to an early morning fitness class every single day may not be the most sustainable solution, if it’s not at all what you’re used to. Not to mention, it will probably become a bit of a chore (psychology is essential with this stuff – you’re training your mind as much as your body).

Instead, implement smaller, more realistic changes, which you can maintain and adapt over the course of the year. For example, why not start with 3 gym classes per week, but also focus some attention on your nutrition? That way, you can adjust your schedule as necessary when your body feels ready. No absolute shocks to the system, and less risk of crashing and burning right away.

2) Write down your goals.

There’s plenty of evidence to show that those who write down their goals are much more likely to achieve them. The very act of writing something down makes it concrete; it’s like a confirmation of what you’re striving for, from yourself, to yourself.

You can even take it one step further and go public… Stick your goals onto a pinboard or attach them to the fridge. If it’s written down for you (and others) to see, it’ll keep you accountable, and also act as a much-needed reminder when you feel you’re about to go off track.

3) Get your pals involved.

Resolutions aren’t all that fun if we have to go at it alone. The prospect of trying something new can be daunting, so why not rope in a pal? (I say rope in like it’s a bad thing, but remember the whole idea is here is ‘self-improvement’… For everyone involved!)

With a buddy by your side, you’ll be able to push and encourage each other, and motivate each other to stay on track. Not to mention, everything is more fun with a teammate by your side!

New Year’s Resolutions

When the New Year comes around, we all jump at the opportunity to make ourselves a better person. As basic as these are, I thought I’d share my resolutions with you, just in case you’re struggling to come up with some for yourself.

1) Stress Less:

Despite generally being a very positive person, I tend to put a lot of pressure on myself, because I’m also an undeniable perfectionist. This year, I’m challenging myself to seek out the good aspects in those situations where things haven’t gone quite to plan. The reality is, life is pretty damn great, and there are a whole load of things to be thankful for, always.

2) Sleep More:

This leads on from my last point, because for me (and most of us) lack of sleep is directly related to stress. In fact, even the thought of too little sleep stresses me out! As a Personal Trainer, my hours are pretty antisocial… 5am wake-ups aren’t ideal for your sleep pattern. However, better organisation will mean that I can get to bed earlier and catch those much-needed zzzs.

3) Minimise on Procrastination:

We’re all guilty of it, but I really am a first class procrastinator. When I have a to-do list as long as my arm, I’m too good at passing the time doing something arbitrary, as opposed to focusing on the task at hand. I could save a hell of a lot of time (and unnecessary stress) by getting it done straight away.

4) Make Time for People:

Living life at 1000 miles per hour means I all too often neglect spending time with those closest to me. So this year, I’m determined to spend more quality time with my loved ones. It’s all very well living out here in Dubai, but you’ve got to get out there and indulge yourself in all the city has to offer, if you want to make the most of your experience.

5) Content:

Last but certainly not least… Content, content, content. A blog without content really isn’t a blog at all, and I’ve been really slacking of late due to work commitments. So January is the month to get back on it, and hit you with some interesting info! Stay tuned…

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.