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Live Natural: Leeann Lok - Personal TrainerFitness | Nutrition | Weight Loss | Strength & Tone | Lifestyle Management | Croydon | Purley | Kenley | Coulsdon | Reedham | Woodcote
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November 12 PAMPER YOURSELFIv'e Teamed up with the in house therapist at Fitness First and we are offering a excellent deal for members and non members to try out my personal training services and then use the gym's sauna and steam rooms and finish it off with the choice of either a relaxing massage or a facial. All of this for only £55. This is a great gift to give some one for Chirstmas or if you are feeling the strain over the Christmas shopping period why not take some time out and treat yourself. Of course the Personal Training is great as I am speaking for myself, but the massage is fantastic when I tried my first one I was amazed I was so relaxed afterwards that I just wanted to go home and sleep. You have a choice of different massage techniques or you can go with the flow and see what the therapist thinks you need. Tip the hot stones are a must. September 25 ProteinWhat is protein?
Why do we need it? Protein builds and repairs body tissues and can also be used as an energy source. It can also be used as an energy source. There are 8 essential amino acids that we must get from our diet the others the body can produce itself. Isoleucine Leucine Lycine Methionine Phenylalanine Threonine Tryptophan Valine All animal proteins have all of these. Vegetable proteins don’t have all eight. But if you combine proteins with Carbs i.e beans on toast or with rice they do. Functions of protein Structural Skin and Hair Contractile Muscles Transport Involved transporting oxygen around the blood, fatty acids and electrons Protects Reacts with foreign particles and is important for blood clotting Regulates Helps to regulate you metabolism Stores Oxygen in you muscles Where can it be found? Red Meat Chicken Fish Dairy Eggs All are complete proteins often high in saturated fat and low in fibre.
Plants Fruit and veg Nuts Seeds Beans All incomplete Vegetable sources must be taken in large quantities. Vegetarian can obtain sufficient protein by eating a wide range and varied diet. How much do we require? Average person 1g or protein per kilogram of body weight. Endurance athlete 1.2 – 1.5g Strength /power up to 2.2g note 1.5 us an advisable safe limit. Heavy training can be from 1.6 – 2.4g Surplus protein is uses as energy or stored as fat. Too much protein can lead to calcium loss. Too little can lead to: Low energy levels Low stamina Poor resistance to infection Mental depre4ssion Slow healing of wounds Prolonged recovery from illness. Herbalife Proteins Can be found in Formula 1, Formula 3 Protein Powder , Protein Bars and Soya nuts Soya protein is the only plant protein that contains all of the essential amino acids. Formula 1 is soy carbohydrate and vitamins and minerals as well as fibre giving you a balanced meal keeping you fuller for longer and sustaining energy levels. Research shows that 25grams of soy protein a day can help lower blood cholesterol levels. I shake contains 10g protein 1 Level table spoon of F3 contains 5 grams 1 Protein bar contains 10grams protein 1 Packet of soya nuts has 11.2 grams of protein. For more information on Herbalife proteins visit www.herbalife.com/uk or drop me an email leeann@livenatural.co.uk September 24 Fitness First SuperstarsOn Sunday 21st I took part in a Fitness First Fitness competition. This was for staff and members and was held at Fitness First Beckenham. As Purley are such a dedicated group of people we had two teams that took part Beckenham had one and as for Epsom I don't know what happpened to them. Well your probably wondering what we did. It was a perfect day for it so most of the events took place outside on the football pitches surrounding the gym. We split into three teams in each event 3 members of each team had to take part including one female. Being that there were only 2 females on our team that meant that I had to take part in most of the events, which was daunting but turned out to be great fun. The events were as follows:
Squat Thrust 1 min Hanging til you drop
Rowing 1 min Penalty Shoot Out
Cycling 1 min 100 metre Dash
Press ups 1 min 100 metre relay
Sit ups 1 min
The idea is that you do as much as you can in a minute flat out or with the hanging two people hang at the same time until one drops. The rest is self explanatory.
I surprised myself in all the events I took part in as I either won or came second. I even manage to score 2 out of 3 goals in the penalty shoot out which blew me away. Which goes to show how important Personal Training is as I do train as often as I can with a Trainer,my collegue Barry and although I train hard on my own someone else may pick up on area's that you have missed and push to your limit which you can't always achieve on your own. It's not always about losing weight or getting fit, it's becoming the best that you can be physically be and maintaining that because when you get there you need to keep it up by challenging yourself in new ways.
Back to the event.
Everybody body gave it there all and the team spirit was great. We even had a barbi at the end of the event. Not only did I have a great day the family did too as my two girls decided to get a head start on their training too! After all that fun we even raised some money for charity as we decided to donate out winnings to Help a London Child, Fitness First's choosen charity. The day ended on a high for all of us and we hope that there will be many more of these events to follow in the future. The next event is not so fitness based as a group of us will be heading off to Amsterdam in for a weekend in October, if you work hard you got to play hard sometimes too!
September 17 Nutrition TipsLive Natural - General Nutrition Tips to get you started
I am always asked for general guidelines on what to eat, these are the rules that I follow and tell my clients to follow I hope this helps anyone who is confused.
Daily Meal Plan guidelines
7-8am Break fast – Large glass of water. Whole grain cereal, shredded wheat, weetabix, porridge, muesli, fruit n fiber add some fresh fruit. If you don’t like cereal make a smoothie, use milk or fruit juice as a base and add half a banana and a handful of frozen berries or fruit of your choice, experiment or try a protein shake, ask me for advice on protein shakes. Water 10-11am Large glass of water. light healthy snack – piece of fruit, protein bar, small handful dried fruit, small portion of nuts and seeds, light salad, ryvita or rice cakes with low fat cottage cheese or hummus or half and avocado. Water 12noon - 1pm Lunch – Large glass of water. This can be your main meal of the day or a lighter meal. If having a sandwich choose wholemeal, brown or granary bread. Try tuna and avocado and salad, smoked salmon, prawns. Avoid mayonnaise use hummus lightly spread or a squeeze of lemon. Try something different and take a light pasta or couscous to work with you cook roasted vegetables the night before cooked with a little olive oil, black pepper and tear in some fresh basil and a squeeze of lemon. Think lean, brown varieties of breads and pasta’s , and avoid prepared, micro waved meals and pastry based dishes. Avoid pork and red meat where possible especially and types of preserved sausage meat like salami, chorizo etc. Water 3pm Large glass of water. Light snack guideline above. 5-7pm Large glass of water. Dinner Choose lean protein, i.e. fish, chicken without the skin, turkey or game, tofu or pulses. Aim to have half of your plate full of vegetables aim for a colourful plate so 2- 3 different types which provide different nutrients. A quarter of your plate save for your starchy carbs e.g. potato, pasta, rice, couscous, pitta bread. Steam or stir fry your vegetable rather than boil. 9pm Large glass of water. Light snack guideline above.
September 10 Healthy SnackingWe started up our bi-weekly Herbalife Wellness Club today at the gym. The aim of the Herbalife Wellness Club is to provide members with information on Herbalife products and allow them to try them out. We offer free advice and also free weighing, measuring and bodyfat testing.
Today we decided to talk about snacking. Why it is important and what alternatives there are to snack on.
Snacking keeps your metabolism burning fuel (glucose), if you leave long gaps between meals your metabolism slows down hence you burn calories at a slower rate. When you do feel hungry you will be very hungry and have a tendency to make unhealthy choices and over eat. By snacking you are tricking your metabolism by keeping it working. I advise my clients to try to eat 6 meals a day, e.g eat little and often. You will have your 3 main meals being breckfast lunch and dinner but try not to leave longer than 2-3 hours before you have a small healthy snack, combining this with plenty of water should keep hunger at bay and prevent over eating or bingeing. Depending on how active you are will dictate on how much you will need to snack on.
What should I snack on? • Fruit, Bananas apples, berries • Raw Veg, cucumbers, carrots, half avocado • Ryvita • Rice Cakes • Hard Boiled Egg • Wholegrain melba toast • Low Fat cottage cheese or hummus • Dried Fruit • Unsalted nuts and seeds • Herbalife Protein Bar • Herbalife Roasted Soya Nuts • Herbalife Protein Shake • Flapjacks • Oat cakes olive oil based is better • 1-2 cubes of dark chocolate • Twiglets • Japanese rice crackers • Tuna or prawn salad • Chapatti’s • Low fat yogurt • Frozen Banana • Museli • Smoothie There will be further nutritional advise posted in the coming weeks.
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