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Fitness Regime Nutrition Tips

Cortisol soup anyone?

On Sat I spent the day learning about the parasympathetic nervous system. Another course delivered by the awesome Dax Moy. I spent the day learning about the brain and some amazing techniques that can dramatically improve range of movement + remove pain. More about that later!

We have two parts to our nervous system. The sympathetic branch which controls our stress responses. When we are exercising we are generally in the sympathetic nervous system, especially the type of training that we do which is go go go! But what a lot of you may not know, all the results we want to achieve like burning fat and getting stronger take place in the parasympathetic nervous system which is the rest and relaxation phrase.

Trouble is with all the stresses in today’s lifestyle some of us remain in a constant state of stress and completely sympathetic dominant

Meaning we never really calm down and enter the parasympathetic rest and relaxation stage

So matter how much ŵe train or diet we don’t get results :(

Eating is one of the times that requires us to be parasympathetic otherwise we cannot digest and receive the nutrients from our food. If we are stressed during meal times then no matter how nutritious our meal was we may as well not have eaten it.

How may of us wolf down our food on the go, check our emails and work as we eat?

I’ve been catching myself doing this all week

This is the equivalent to having a starter of cortisol soup before every meal!

You’ve all heard me talk about cortisol right? the stress hormone that makes us crave sugary foods and keeps us fat? Trust me not the effect you want before a meal!

So before your next meal. Take a few minutes before you eat and take 10 deep breathes. Deep belly breathes from your diaphragm. I know a lot of us struggle with this as we are so used to breathing from our chest. Put your hands on your belly and you should feel it expand when you breath in. As your eating just take some time out to just enjoy your food with no other distractions. No checking emails, working or watching TV! It’s just 10 mins out of your day.

This will improve your digestive function, and stimulate the correct hormones

Meaning your digestive function will improve, you will actually absorb the nutrients from your food, improve your immune system

I’m going to be adding more of these ‘parasympathetic’ techniques to our workouts at the end of class. I’ve already seen massive improvements to my strength, power and energy levels all week. Just from a few breathing exercises!

From now on we’re all going to learn how to breathe properly!

Kat (zen master) Bryson

Categories
Nutrition Tips Weight Loss

Losing inches

So 1 week into diet plan and heres how my weeks panned out

Training sessions 4

Lattes 0

Hot cho 0

Chocolate mon-Fri 0

Vodka + cranberry 1 courtesy of Martin Wasson at eh boxing show last Thursday

Lindor chocolates 7

Chips 1/2 a portion

Cheat day only involved a decaf coffee, some chocolate almonds and 1/2 a potion of chips. Not like my usual binges!

So I slipped up a bit on Sun and ate some Lindor chocolates too :(

but just done my measurements and I still got some results!

Overall inch loss 2 1/2 inches woo hoo. I told you this works!

Week 2 and it’s back on the food prep. Off to cook roast chicken, broccoli and sweet potato mash for tea.

New recipe for tomorrow prawn fried rice (yes rice!) training day tomorrow so a bit of carbs required.

This is really light yet filling dish.

Cook some rice then

Add some coconut oil to wok or frying pan, add 2 packets king prawns, 6 spring onions chopped, 1/2 bag rocket, 8-10 cherry tomatoes, chopped. Stir together and add juice of 1 lemon and lots of black pepper.

Then stir in rice and 1 egg.

Yummy!

Going to really tailor this plan for you guys next year. Can’t wait to see you all get results too!

Kat (2/12 inches smaller) Bryson

Categories
Fitness Regime Nutrition Tips Weight Loss

Eat some carbs…

Bet you never thought you’d here may say that!

When I talk about following a nutrition plan lots of people get put off as they think it means no carbs. You can still eat carbs. Just healthy low GI ones like sweet potato, brown rice and lots of veg! Vegetables are carbohydrates and also full of vital nutrients and minerals. So wouldn’t it be better to up your veg intake rather than reach for the pasta?

Last night I made the mistake of not eating any carbs all day then going training. (A combination of laziness and being unprepared) The result was I almost passed out during the session! I then had to come home and eat some muesli as I had no other carbs in the house.

Learn from my mistakes! Keep up your carb intake and especially on training days!

Kat (feeling faint) Bryson

Categories
Motivation Nutrition Tips Weight Loss

Going cold turkey

Its day two of my 28 day get back into my jeans plan.

I’ve gone cold turkey. No alcohol, no sugar, wheat or processed food.

I’m actually glad. I’m ready for it now. I’ve actually sickened myself of eating crap food and my body is craving the healthy stuff.

The hardest thing is going to be staying off those afternoon hot chocolates and lattes that have been sneaking in now it’s cold!

But the measurements have been done and all those afternoon treats have been adding up. Since the summer I’ve put on 1-2 inches on my waist, tummy and hips! In fact the only thing that hasn’t increased is my arms. Must be all that boxing!

So time to take those inches off. No more cheating and lying to myself.

Here’s my food plan for the week if anyone wants to join me

Mon:

breakfast: smoked salmon and scrambled eggs

Lunch: chicken breast and Greek salad

Dinner: chicken breast and broccoli

Tues

Breakfast: Chicken broth

Lunch: spinach, onion and feta frittata

Dinner: homemade burgers sweet potato wedges and salad

Wed:

Breakfast: spinach, onion and feta frittata

Lunch: left over burgers and wedges

Dinner: beef and veg chilli

Thurs

Breakfast: Protein smoothie

Scrambled eggs and tomatoes

Lunch: left over chilli

Dinner: turkey curry

Fri

Breakfast: scrambled eggs and bacon

Lunch: leftover turkey curry

Dinner: salmon steak broccoli and spinach

Sat – my favourite day

cheat day!

Roll on Sat!

I will post Saturdays diary too, just to keep me honest!

Kat (no more cheating) Bryson

Categories
Fitness Regime Motivation Nutrition Tips Weight Loss

Lacking Motivation?

I’ve had lots of emails from people agreeing that they’ve been lacking motivation as the winter nights come in.

Once you lose your routine, it’s always harder to get back into it.

We all do it, lie to ourselves saying we’ll start again next week. Then come up with a million excuses why we didn’t do anything about it.

We tell ourselves we’re too tired, forgetting that training will actually give us more energy, help us combat stress, lower blood pressure, the list is endless. We forget that exercise just makes us feel better.

We’re too busy. Really? You had time to watch Eastenders….

I can’t get away from work. With all the extra energy training will give you, you could get in an hour early tomorrow and actually be more productive…..

But don’t listen to me.

Hear it instead from the horses mouth. This is a fb post from my old PT client and good friend Emma about letting her Muay Thai training slide…

‘when am I ever going to learn that when I’m stressed anxious or depressed I need to prioritise exercise. I repeat the same pattern at least every 6 months and every time I finally manage to drag my very sorry arse (and brand new muffin top) back to Muay Thai I wonder why I waited so long’

Enough said. Don’t leave it till January!

Look forward to seeing a busy turnout at classes this week :)

 

Kat (no more excuses) Bryson

Categories
Nutrition Tips Uncategorized

There I was doing burpees on the beach

Last December I really piled on the pounds..

Seriously

It started with a chocolate binge on a girls weekend at the beginning of Dec and it didn’t stop until January.

I mean it. I ate chocolate everyday for a month.

I kept telling myself that I could get away with it as I train hard (how many times have I told you you can’t out train a bad diet?!) AND I would stop after Christmas, New Years resolution and all that.

After Christmas John and I went on a 10 day holiday in Costa Rica. We were meeting up with 2 of my ex clients who had moved back to the states.

So there I am all set for the beach in my bikini.

And I realized I was fat.

Ok so not obese fat but there we’re love handles that weren’t there before and lumps and bumps where I definitely didn’t want them. I was mortified.

Whats worse was my 2 ex-clients, Jamie and Lizzie looked amazing. The’d both lost weight and looked a hell of a lot better than me, the personal trainer.

Embarrassing or what?

Instead of spending the holiday relaxing, there I was doing burpees on the beach. I spent the week, trying to fit in training sessions and avoiding carbs and booze. Yeah I’m a whole lot of fun on holiday…..

Sometimes I get things back to front.

If only I’d had a bit of discipline in Dec I would have been in shape for my holiday. THEN I could have got fat on holiday like any normal person!

December is a killer, with Christmas parties, booze and so many chocolate temptations. It’s too easy to slip up and become demotivated.

So this Jan I’m going to sign myself up to a programme to lose the Christmas pudding!

I’m offering you the same thing.

This January I’m going to be running a 28 day guaranteed fat loss group programme

Here’s what you’ll get:

1.1 Goal setting session

Before and after measurements and photos

2 x Nutrition workshops telling you EXACTLY what to eat and when

Food plan + shopping list

Weekly support group where I will look at your food diary and suggest changes/improvements and take measurements

Unlimited email support from me

Cost = £97

If you follow this programme I guarantee you WILL get results or I will refund you every penny!

Stay tuned for booking details or contact kat@12roundsboxing.co.uk to find out more

Kat (staying off the choc this December) Bryson

Categories
Motivation Nutrition Tips Weight Loss

I’m giving up baking cakes….

I have 2 cakes leftover from the weekend in my kitchen at the moment. All being……reasonably healthy cakes, no gluten, flour (I got the spelling right!) or sugar. But still cake, rich, calorie dense cake.

Do you think I can walk past them without having a bit? I have zero will power. I can’t have treats in the house. If I know they are there I will scoff them!

So I’m binning the rest of the cake.

That’s your tip for the day. Go through your cupboards and bin all the crap.

I mean it. Biscuits cakes, cereal bars (even worse!) you’ll only be tempered to eat them. And don’t give them away to your friend/neighbour, unless you want to make them fat? That stuff is crap and bad for you, throw it away!

Parents I know you might find this one tough. I mean who hasn’t been eating the kids Halloween goodies? Try putting the kids treats in a lockable box or better still get the kids to count them, they will keep you right if any go missing……

On the run up to Christmas this is when we tend to fall off the wagon. Tomorrow I’ll tell you the story of how I got fat last December…….

and I’ll be putting together a 28 day nutrition group programme to keep you all on the straight and narrow on the run up to party season…..more about that tomorrow too.

 

Kat (I didn’t eat the cake honest) Bryson

Categories
Motivation Nutrition Tips Uncategorized Weight Loss

I don’t like water….

‘I don’t like drinking water, it’s too cold’

Really?

That was the response from my mum when I suggested drinking more water might help her lose weight.

Is that not the most ridiculous thing you’ve ever heard? (Sorry mum but it is!)

I don’t like a lot of things. I actually drink a supplement drink everyday that I’m not too thrilled about but I know it’s good for me so I get it down me!

Seriously though we all know we should drink more water. It really does help with metabolism and to flush out those toxins that are locked in our fat cells.

So no more excuses

Simple task for today drink minimum of 2.5 litres of water. Buy a 2litre bottle and finish it…….then fill it up some more.

Try it for one day and see how easy it is.

You might spend a bit more time in the loo but your body will thank you for it!

Kat (always in the loo!) Bryson

Categories
Motivation Nutrition Tips

I can’t spell and have no attention to detail…..

When I was studying for my masters my friend Rania had to edit all my essays, I be so busy focusing on the content I couldn’t see the huge grammar and spelling errors!

But if you’ve been reading me emails you’ll already know that. Yesterday John wouldn’t stop asking me what an AISlES was. You knew what I meant though right?

Anyway, that has absolutely no link to today’s task.

Today I just want you to cook something fresh and make enough for tomorrow’s dinner. We’re actually going out today so I’m going to cook a roast chicken for tomorrow’s dinner. It’s too easy, chicken in oven and I’m going to make potatoes a la pombre (potatoes cooked with onions and peppers) yum.

I’m also going to prepare tomorrow’s breakfast. Takes 10 mins. I make a large frittata which will do for breakfast for next 2 days. That way when I’m running in between clients I have food I can grab on the go.

To make the frittata:

chop up 1 red onion and fry in butter

add half a bag of spinach

Beat together 8 eggs in a bowl and add to frying pan

Add 1/3 packet feta

Pre-heat grill and once it’s almost cooked put under grill for 5 mins

There you go breakfast for 2 days

So that’s my food all prepared for tomorrow leaving me more time to write emails to you!

Happy cooking!

 

Categories
Motivation Nutrition Tips

Wandering round Waitrose on a Sat night….

That’s where you can normally find me. 10pm on Sat night and I’m getting my food shopping. Infact not even 10pm cos I’m in bed by then. More like 8.

 

Exciting life I lead!

 

You see the thing is I’ve learned that if I don’t plan my meals for the week ahead and make sure I have food in the house then it’s too easy to slip up. Then it’s down the slippery slope to takeaways and convenience foods. And telling myself I’ll start again next week.

 

Eating properly is really important to me so I have to be prepared.

 

So here’s your task for today. Go food shopping and buy some REAL food.

 

I don’t care when (I’m sure most of you have other plans on a Sat evening) but at some point today get some food in. You can even order online if you really don’t want to go out….

 

In the supermarket STAY AWAY FROM THE CENTRE AISlES with canned food and cakes and biscuits. Anything with a long shelf life is generally not good for you!

 

Fresh food is usually found around the outside aisles. This is where you want to be.

 

Buy enough food to cook a few meals as your going to be cooking tomorrow!

 

My suggestions would be:

Whole chicken or other meat for roast

Veg and potatoes for roast

Either beef, lamb or turkey mince – your going to cook a meal for Mon too

Spinach

Eggs

Feta

Cherry tomatoes

Red onion

Sweet potatoes

 

Or you can choose your own recipes but they MUST be made with fresh ingredients

 

Happy shopping!

 

Kat ‘rocking it on a Sat night’ Bryson

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