Unsuccessful Fat Loss

All too often, we (the media, ill-educated ‘fitness professionals’, and probably your favourite health bloggers) target incredibly specific aspects of nutrition, deeming them responsible for ineffective fat loss.

Consider the image below:

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How many times have you heard someone blame one of the above reasons (other than number one) for their inability to lose weight?

The truth is, gluten isn’t making you fat. Sugar, likewise, cannot be solely responsible for weight gain (unless of course you’re eating in a calorie surplus, and 100% of those calories are obtained from sugar alone).

Nine times out of ten, if a member of the general public ‘cuts out gluten’ or ‘goes sugar-free’, they will lose weight. Why? Because they are simultaneously (and subconsciously) cutting out a huge portion of their usually stodge-ridden diet, and likely replacing it with a less calorie-dense alternative. Does this mean that gluten/sugar were directly responsible for making them fat? No, no, no. But the daily cakes, sweets, take outs that contain gluten/sugar (which the subject has now renounced)?  Now we’re talking.

Demonising specific food groups, in itself, demonstrates a lack of awareness on the subject, and it’s a practice that instils unnecessary scaremongering relating to certain aspects of nutrition.

Likewise, blaming basic bodily/hormonal functions for poor weight loss is (in the vast majority of general population cases) just plain stupid. Sally down the road isn’t overweight because she’s insulin-resistant, and your colleague Jeff isn’t piling on the pounds because he skipped breakfast, and his body is subsequently operating in ‘starvation mode’.

Let’s look at the reality…

What Sally didn’t tell you about her diet, is that she spends her afternoon snacking on ‘just a few’ biscuits in the office, which easily total 400 calories every day. Over the course of her five-day work week, that’s an extra 2000 calories. Consider that figure per month – a hefty 8000 cals on biscuits alone. But they were just a ‘little snack’, right?

Jeff, on the other hand, forgot to mention that he makes up for his lack of breakfast by ‘treating’ himself to a sausage roll from the bakery in the afternoon. And we all know that sausage roll tastes better served up with a full fat cola.

Both Sally and Jeff are, of course, completely metaphorical in this instance. But, I hope you can start to understand my point: people are all too quick to seek a ‘reason’ for being overweight, in order to excuse themselves.

Fat loss comes down to consumption and expenditure. We’ve been over this before (if you missed it, read more about the energy balance equation here).

The more you eat, the more calories your body takes in. If an increase in consumption is not met with an increase in expenditure, the energy balance is somewhat out of whack. In simple terms, the excess of calories will be stored as fat.

So, what’s the point in going over the same ol’ nonsense again, Char?

My point is this… We NEED to stop targeting specific food groups, hormones and everything in between, and get to the facts on fat loss. As fitness professionals, it’s our duty to address false claims, marketing ploys and downright stupid theories on the human body.

So, my message is the same as always…

  • If you want to lose weight, stop eating like an ass.
  • Consume good, wholesome foods: a varied, naturally colourful, fresh dietary intake.
  • Base your meals around lean, high quality protein sources.
  • Eat treats to maintain your sanity, in whatever way works for you. Personally, I advocate little and often, as I feel this is the most realistic and reliable approach.
  • Move. Every damn day. However you want. Just move.

One day, it’ll start to sink in. Promise.

Peace xoxox

Why You Should Hire a Personal Trainer

Are you feeling uninspired, demotivated, or a little uncertain of what on earth you should actually be doing in the gym? Perhaps it’s time to get a little outside help.

Hiring a Personal Trainer could be just the kick up the backside you need. Here are a few reasons why…

  1. Motivation

It’s all too easy to talk ourselves out of exercise.

‘I’m too tired, I should probably get some sleep.’

‘Maybe my muscles need (another) rest day?’

‘It’s ok, I can just go to the gym tomorrow.’

Before you know it, you’re three weeks out of training, twenty seven donuts down and that bottle of rosé in the fridge starts to look a little too appealing.

However, if you work with a Personal Trainer, your sessions will be scheduled in advance. That, combined with the fact that you’ve probably paid in advance, should be motivation enough to get ya lil toosh to the gym. In short, a coach will help you to maintain consistency. No more excuses.

  1. Variety

Motivation from a coach extends further than just getting you to the gym. Each session will be structured to your personal requirements (and if it isn’t, there’s a 99% chance that you’ve hired a terrible PT).

It’s a coach’s job to ensure that any training regime is diverse, interesting and enjoyable. An individualised programme is likely to differ somewhat from the training you plan (or perhaps don’t plan) when you train alone. This variety can be crucial in maintaining focus and drive, not to mention helping to avoid plateaus in strength/physical appearance.

  1. Form

So you reaaaaally wanna do a deadlift, but you can’t hinge without hurting your back?

Perhaps you don’t even know what a hinge is…. In which case, it’s definitely time to get yourself some professional help.

In theory, no movement pattern should cause pain to an injury free, able-bodied person. If it does, chances are, you need to fix the way you move. A good coach will be able to assist with cues and guidelines you didn’t even know existed.

For Dubai-based Personal Training enquiries, contact me on 0527421966.

Exercise and Adherence

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Let’s talk a little bit about adherence…

It goes without saying that sticking to something (whether that be a training plan, diet strategy, or something entirely unrelated to fitness) is a whole load easier if you enjoy what you’re doing. I have multiple clients come to me, claiming to ‘hate exercise’. Not only does this baffle me, it also annoys the helllll out of me.

Why? Let me explain.

Exercise is commonly defined in the following way:

‘activity requiring physical effort, carried out to sustain or improve health and fitness’.

But I want to break it down into even more basic terms.

Exercise, as I see it, is movement. It’s that simple.

Walking: exercise.

Gymnastics class: exercise.

Playing with your dog: exercise.

Tennis: exercise.

Kiss chase: exercise.

Spinning: exercise.

Wife-carrying: exercise (it’s an actual sport… Google it).

Evidently there are various levels of exertion involved in the above examples, but you get my gist. You simply cannot classify all forms of movement into one category.

So, you hate running? God damn, I feel you! But your hatred for running doesn’t mean you hate movement as a whole. Why not try something new? A dance class, an obstacle course, paintballing. Heck, get out roller skating for all I care.

Test the waters: it’s a simple case of trial and error. You’ll never exhaust every option. There’s an old saying that goes a little something like this: ‘When you do what you love, you’ll never have to work a day in your life.’ The same principle applies to exercise… It’s much easier to sustain an active lifestyle if you enjoy it.

The body was made to move; don’t disregard its purpose. Find something you love as much as I love barbells, and maybe you’ll exercise with a grin (and double chin) as cheeeeeeesy as mine.

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

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

Fitness Life Hacks

These tips/rules aren’t necessarily just for the newbies amongst us. The seasoned pros can also do with a little help every once in a while.

  1. Don’t underestimate the power of a killer playlist. Those days when you’re just not feeling it (and even the days when you are), pop on some badass tunes and go be a gangsta in the gym. Get ya swag on. My go-to? Drake or Future – undoubtedly both way too cool for me, but they do the job.
  2. Buy some kitchen scales. No doubts, no guess work. If you’re tracking macros, accurate calculations are important, otherwise you’re not really tracking anything at all. Just think, there are 9kcals in just one gram of fat, so inaccurate estimations could take you way over your desired daily intake.
  3. Carbs are not the devil. No, no, no. They’re an essential macronutrient, and play a vital role in energy production. They’re also the primary source of energy that the brain uses to function (full blog post to follow on this topic, as there’s simply too much to say here). For now, all you need to know is not to fear carbs, or avoid them completely. Instead, research how best to incorporate this food group into your diet, to help you reach your goals, alongside your preferred style of training.
  4. Sleep sleep sleep. Both your body and your brain rely on a good night’s sleep to operate effectively. A lack of rest will leave you feeling flat, depleted, and unable to perform at your full potential. If you’re busting your butt in the gym, make sure you’re allowing yourself adequate time for muscle growth and repair. Aim for 7-8 hours per night.
  5. Understand that the best way to learn is by doing. This industry is full of contradictions. One opinion undermines another on pretty much every subject. It’s unbelievably frustrating and will leave you questioning what to believe. The solution is to do your own research, broaden your knowledge and then put things into practice. Every individual body is different, and you won’t know what works for you unless you give it a shot.
  6. Don’t allow yourself to get stuck in a rut with your training; change up your routine on a regular basis. If you don’t alter your workouts, the body will adapt and a plateau in progress is inevitable. Not to mention, you’ll soon become bored and lose interest. Mix things up, try a new programme – your body will thank you for it!

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!