Newsletter Vol 34 Feb 2016, Stratford Upon Avon
So yesterday I told you about Charlotte.
A regular gym goer, eating in a way that she thought was healthy.
Low fat everything, avoided fatty foods, started her days with carbs to give her some energy for the day...
But, she was at her wits end about having no energy... ever.
And couldn't workout why?
As I told you, we put together a plan for her - both exercise and nutrition.
If she had no energy, why did we get her exercising and using more of it...
Exercise makes you feel more energized because it releases endorphins into the blood.
It’s hard to believe sometimes, but even if you’re having the worst morning, just getting out there and doing just five minutes will make all the difference. Or just in your own home in your “comfies” will do.
I had a Kick Start lady turn up this week and say straight away "Urrggh, I feel so lethargic today, I nearly didn't come, but I knew this session would give me the massive energy boost I need, so I dragged myself here."
The other mindset shift I mentioned yesterday was when you are flagging, put down the coffee or energy drink, step away from the biscuits, and pick up one of the 10 brain health foods - for an alternative (and better) way to get a healthy, natural energy boost.
Top Ten Energy Foods: 6 - 10...
- Nuts & Seeds
These are an amazing source of healthy fats, fibre and protein. Packed with magnesium too which plays a key role in converting food to energy. Being low on magnesium can drain your energy.
A brilliant (and often over looked) source of Omega 3, which like the salmon I mentioned yesterday boosts energy. You can never have enough of this cruciferous veggie.
Popeye was bang on! Loaded with iron (twice as much as other leafy greens), which is essential for keeping your energy levels up. If you ate a salad for lunch, based around spinach leaves, added a boiled egg and some smoked salmon, I can almost guarantee you won't have your afternoon energy slump.
Has been found in studies to help support mood and energy levels. As well as relaxation. Go for oregano, thyme, basil and sage too. All proven to support brain health. Brain health = energy!
- Dark Chocolate <==== Get in!
The darker the chocolate the better. It provides a boost in concentration and mood and can improve blood flow to the brain. Sadly, not the sugar fuelled Dairy Milk or Kit Kat. Not all chocolate is created equal. Go for at least 75% cocoa.
Oh... It’s still very high in calories. So just one chunk.
If you have eaten well during the day... completed the exercise session you said you would do. NOT snacked on anything else bad that day and drank your three litres of water.
One square is not going to do you any damage.
Just one though...
On our Forever Kick Start Challenge ladies use it as a “Pre emptive cheat” a great way to combat cravings!
So here is your plan going forward:
Ditch the carb-tatic cereal and toast for brekkie. Go for Greek yoghurt and berries instead. Sprinkle a bit of ground cinnamon on it too for a bit of flavour and reduce the insulin spike impact of the sugar in the yoghurt.
The energy boosting spinach, salmon, boiled egg, avocado and pumpkin seed salad is a daily winner for lunch! You can of course mix and match the leafy greens and use chicken, turkey, tuna etc instead of salmon for a bit of variety.
Dine in the evening on a nice piece of meat or fish ( protein alternative if you’re vegetarian), with an abundance of green/cruciferous veg eg. Broccoli, cauliflower, beans, spinach…sauted in a bit of coconut oil. Add some spice, ginger, garlic, chilli, herbs…
And of course, if you can do this AND drink 2-3 litres of water... then it is chocolate treat time.
Put the revels and minstrels down.
Go dark and bitter. One piece will be just enough to curb any late night cravings!
Try it and see. Monitor how you feel afterwards. If you are not assessing, you're guessing.
P.S. And a brilliant way to increase your CONSISTENCY with all this is to come and join us for the next Forever Kick Start Challenge. We tackle your EATING challenges, you take part in 18 time efficient and effective EXERCISE classes to raise your metabolism and we work on your EMOTIONS with food. The full package all in one place.
CLICK HERE to grab you FREE Taster week place
Be You...but even better.
Allison Harding,Fitness & Motivation Coach
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