Guilt-free Christmas Cocktails!

Guilt-free Christmas Cocktails!

Precision Movement's KT shares her favourite healthy Christmas cocktails so you can enjoy the festivities without incurring too much damage!

Hot chocolate that helps your healing & recovery

As the days and nights get colder it's tempting to reach for warm foods that give your comfort but may not be nutritionally beneficial.  Nutrition is an integral part of recovery from injury and pain as well as supporting a healthy happy lifestyle.  

You really want your food intake to be doing the following:

1.   Reducing inflammation in your gut and in your body overall.  Inflammation stresses your immune system which means healing and recovery are compromised.  You want to promote healing and recovery by reducing inflammation.

2.  Nourishing your body with antioxidants, vitamins and minerals for healing and recovery and for all the vital processes for a healthy, happy functioning body.

3.  Fuelling your adventures or your rehabilitation is that's where you are currently at!  Whatever your life is filled with you want your food intake to support you so you have the energy to enjoy it.

A quick and easy way to fulfil all these criteria and even take with you on your adventures is with this incredible rich hot chocolate drink.  It's loaded with anti-inflammatory foods such as coconut cream and super antioxidant rich cocoa powder containing maca and cacao as well as plenty of vitamin E from the fresh almond milk.  I drink it as a bedtime warmer when I make my hot water bottle at night.

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Rich Hot Chococo

Ingredients

* 1 cup fresh pressed almond milk

* tablespoon coconut cream 

* 1-2 tablespoons Of The Earth Superfoods Hot Chocolate powder

* Stevia to taste 

Instructions 

Place the almond milk in a saucepan on the stove and heat gently so as not to burn it.  Place the almond milk and all the ingredients in a blender and whizz up.  Drink with joy and let the nutrients heal you!  

Why are you tired all the time?

Why are you tired all the time?

Precision Movement presents Samantha George from H Personal Coaching to explain what Adrenal Fatigue is and how it adversely affects healing and recovery.

My secret antioxidant loaded winter warmer drink!

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I have a secret to tell you... I've been drinking this super amazing antioxidant loaded drink every morning this year.  And it makes me feel super virtuous! So I thought I'd finally share it so you can be virtuous too.  Also it's more of a winter warmer than a spring/summer refresher so it's more apt for October. 

 

KT's super antioxidant Winter Warmer drink 

juice of 1/2 a lemon 

juice of half a lime  

1/4 teaspoon of Clear Spring matcha green tea powder  

A slither of fresh ginger grated  

2 teaspoons of baobab powder  

manuka honey to taste  

Boil the kettle and place all the ingredients except the honey in a mug. Fill the mug with hot water and stir until all the ingredients are blended nicely. Add making honey to taste.  You're good to go!  I take mine in a KeepCup so I can enjoy on my morning commute :) 

Precision movement philosophy phrases to live by

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After last weeks blog about checking in with your goals for the last quarter of the year, I thought I'd follow that with some motivational inspiration. Sometimes we get so bogged down with the day to day stuff we forget the big picture reasons for living and enjoying life. So here are the Precision Movement phrases to live by... Everybody say Om! 

 

1. You are what you absorb 

Sadly just eating the right foods is now not enough if you are not absorbing their goodness! How do you know if you are absorbing the nutrition you eat? Well you should feel good for eating highly nutritious food but most of us don't know what good feels like if we have only what we feel like now to compare it to. So my recommendation would be to get your gut tested and see how functional it is. See our partners page for contact information on Karen Maidment and Hannah Richards who can help with this. 

 

2. Movement is the foundation of life 

From the movement of blood and transport of nutrients and removal of toxins to getting around town movement is absolutely essential for life. It's also really important to move well, efficiently and effectively to minimise injury and discomfort. I believe movement is as important as breathing, eating and sleeping.  Stagnation leads to injury, depression and indifference.  So move more and move well - if you need some help with this you know where I am. 

 

3. Your body is a thoroughbred 

We can take our body for granted. We don't think about what it does every day to enable us to live, to see, to hear, to communicate, to move, to breathe, to digest food. Our body is a gift, it is our house and we should take care of it like it's a thoroughbred race horse or a top of the line sports car. You wouldn't put sludge in a sports car so don't put rubbish in your body. You want to nurture your body, feed and water it well, give it sunlight and fresh air, move it regularly and give it a bit of challenge every day to make sure it can withstand the toughness of life. 

 

4. Study your user manual 

Too many people assume they know how to move well. Here's what happens - we are born, we teach ourselves to move (amazing!), we continue to learn good movement and sports in childhood and hopefully our teen years. Then we go to university and we either continue (super amazing!) or we stop moving. Then we go to work and it's basically all over. I'm generalising here but you get the idea. When we enter the work place we teach our bodies to adapt to the sitting work environment which can give us all kinds of issues. The greatest gift you can give yourself is re-learning good movement either through a sport like martial arts or dance or working with a movement specialist to support you and get you back to your sports. 

 

5. If you don't use it you lose it

I am a personal testament to this! If I don't exercise regularly I start to lose my strength, my stability my tone and my shape. Many of the people I work with begin to lose their postural endurance and flexibility.  You've got to make an ongoing commitment to yourself to maintain your body. You'll live a longer happier life if your body is agile, functional and well taken care of. It really comes down to loving yourself enough to take care of yourself. 

 

6. Get in your discomfort zone

Comfort doesn't lead to growth or change. I purposefully placed myself in some very uncomfortable situations this summer to remind myself what it's like for my clients to change movement patterns and posture - it can be frustrating and uncomfortable both physically, mentally and emotionally. So I do know what it's like to start something completely new - I highly recommend it regularly. The joy comes when you master something that you've been struggling with - that's growth, that's change, that's a life worth living and an example worth setting to your children, friends and family around you. 

 

7. Movement is a constant teacher 

I'm finding more and more as I work with clients watching them learn and connect with their bodies that movement serves as a fantastic teacher. No matter how long you have been training you can always learn some new movement or reconnect with how movement feels in your body. To me, mastering movement is not about just exercising it is about really understanding how your body works and serves you. I highly advocate using movement and sports for challenge and personal growth. I am still humbled by movement - it's always been my greatest teacher. 

 

8. Mind over matter 

Firstly the brain is the control centre of movement. We don't move unless the brain is motivated towards something. Many things are involved in the motivation of movement. One of the important factors is how you feel about/towards that intention. If you dislike what you are doing your brain gives a different output in contrast to if you do like what you are doing. So, when moving, even if the movement or exercise is something you don't particularly like, train your mind to find the benefit in it and feed that information through the brain and attach it to the exercise. The brain/mind/body will avoid things it doesn't like - so override the dislike factor - reframe it. The saying mind over matter is never more true than it is here! 

 

9. Be present 

When anyone comes to work with me in the studio yes there are reps and sets and alignment and gains and goals etc. But what I really think they gain is the experience of being present in their body. It might sound a little kooky but going to the studio or the gym and just going through the motions, the reps, the sets, thinking about work or what you'll do afterwards is really not as beneficial as being present with your body for your workout. Movement is an enriching educational experience. It's an outlet, a form of expression, a release of energy or a way of conjuring up energy. But all this good stuff only happens when we are present in our movement. It's like anything really - when you are present you are alive and the experience is banked. When you are somewhere else you're just wasting what you're doing in the present. 

 

So there you have it - 9 magical philosophical paragraphs to live by.   Now go forth and conquer... :D 

An hour with KT how can I help you further?

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My work as a rehabilitation specialist is an important but relatively small part of health and wellness. I always try to give as much verbal advice as I can along with reading material and tonnes of motivational and moral support! But sometimes we need a little extra... Freebies anyone? ;) 

I'm offering an hour of my time throughout the months of September and October (to the first 15 people who sign up) to sit down and ask me anything about your health and wellness that you feel will support your work with me in the studio - (coffee and treats included obvs). If you are not currently a client of Precision Movement you can still book in with me - we don't discriminate here! 

All you need to do is:

1. Think of up to three topics you would like help with or would like to change. It could be a nutritional question, how to optimise your sleep, how to fit your home programme in to your life more optimally, to a new goal such as climbing Everest! 

2. Email me direct to book yourself in and list the topics you would like to chat about with me so I can prepare accordingly. 

3. Meet me at The Atrium restaurant at Grosvenor House Apartments and we'll discuss the topics and formulate a plan about how to integrate changes into your life for a healthier happier you. 

How does that sound? 

 

Contact KT direct at KT@precisionmovement and with the subject line "an hour with KT". Valid through September 1st - October 31st 2015. Appointments subject to KT's availability although we'll try to accommodate as much as possible. Appointments are non-transferable and cannot be rescheduled once booked. 

Breakfast Hacks part 1

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The buzz word for 2014/2015 is hack - which basically means shortcut. If you are an entrepreneur like me you need to be efficient with all the other stuff that takes you away from working or having fun in life! Introducing KT's 4 top breakfast hacks to make at home upon a request from a client. 

 

1 min smoothie 

Prep time: less than a minute  

Smoothies are great but I always find they take a bit of prep time so when your priority is to get out of the house in the morning.  You can prep most of your smoothie the night before by adding fruits and veggies that do not need to be cut in the blender and then adding the cut fruits in the morning just before you blend. Cutting fruit and leaving it means it will oxidise and lose its nutrients. 

Use a blender that you can put a drinking lid on so you can blend and go. I recommend The Nutribullet.

 

KT's Go-To Get-Out (#GOGO) 1 min smoothie

Put in blender the night before or put in a sealed snack bag and put in the fridge overnight.

Handful of Spinach

Handful of blueberries 

Handful of raspberries  

Tablespoon of coconut oil 

2 tablespoons of Raw cacao powder 

2 tablespoons of Great Lakes gelatin 

In the morning chop up a banana and add a nut milk like hazelnut or almond or coconut water.  Blend all ingredients for up to 30 seconds place your drinking top on and you're good to leave the house with a nutrient packed breakfast to start the day! 

 

1 minute yoghurt brekkie

Prep time:  1 minute 

To really save time, buy a one portion yoghurt rather than a big tub. I like full fat Greek yoghurt.  Pack up a portion of berries, nuts and seeds of your choice and store them in a seal packed bags for use as needed.  Add in chopped banana.  Add 2 tablespoons of Great Lakes gelatin for an added protein boost. If you need a sweetener use raw natural honey or agave nectar. Stir up and enjoy. 

 

Eggy muffins 

Prep time: 10 seconds grab & go 

For those who love a good protein filled breakfast try making egg sausage and cheese muffins.  You can make a batch to last you through the working week for a grab and go solution for energy that lasts to lunch time.  If you prefer a lighter option go for veggies instead of meat.  Let them cool fully then pack them in a tupperware box, tin foil, or in a sealed snack bag and store in the fridge.

http://allrecipes.com/recipe/scrambled-egg-muffins-2/

 

Quick pancakes 

Prep time: 4-5 mins 

If you have 5 minutes to prepare a breakfast with a difference make up pancake batter beforehand and store it in a squeezy bottle.  Heat the pan, and squeeze out your pancakes which take about a minute each to cook.  Serve with berries and banana or full fat yoghurt.  This is great solution for a house full of kids that need to be fed and out the door to school on time!

 

My healthy pancake recipe 

1/2 cup bobs red mill pancake flour 

1/2 cup almond flour 

1/4 cup raw cacao powder 

1 egg beaten 

1 tablespoon coconut oil 

almond milk to preferred batter consistency 

I also add 2 tablespoons of milled flaxseed Q10 mix 

I serve it with plain yoghurt, chopped banana, strawberries and a drizzle of agave nectar.

 

Breakfast hacks 2 features next week which is a selections of the best grab and go breakfasts around town and a few of my favourite places for longer sit down breakfast meetings too! 

Happy breaking your fast! :p  

Precision Movement's summer smoothies!

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What you refuel your body with after a workout is as important as the workout itself which is why I designed the Precision Movement post-workout smoothies for Grosvenor House Apartments by Jumeirah Living which are freshly prepared and served at The Atrium Restaurant on floor 2.  If you've not had one after your workout yet have a nosey at the selection and make sure you order one next time... you are what you eat and absorb so refuel that body right!

 And if you're not already working with us at the studio but still fancy a smoothie then pop in and visit us and we'll prepare one for you. 

My favourite is 'Continue the Calm... I always need a reminder! ;)  

 

 

 

Featured Specialist: Karen Maidment Functional Nutritionist - keeping your insides healthy!

Karen Maidment

Karen Maidment is co-owner of Pure Body Balance in Gloucestershire.  She is also the author of Meals that Heal and the creator of specialist cooking workshops that teach you how to make meals that really do heal your body.  Karen not only specialises in nutrition but in all the systems of the body and how they work together to optimise a healthier happier lifestyle. Karen works with clients of Precision Movement to optimise their lifestyle and nutrition aspects of health to support the training they do with us.

 

KT:  What sparked your interest in Nutrition and wellness?

Karen: I have always had a love for cooking and food. From a very young age my sister and I were encouraged to get involved with our parents back garden allotment. We would get paid a penny for every caterpillar we removed from Dads cabbages! And my mum would pop us on a foot stool so that we could reach the worktop and make little cookies and fairy cakes. I grew up in the countryside where blackberry picking, locally shot pheasant and rabbit and home grown produce were part of the norm.

Later on in life during a dip in enthusiasm for my post graduate career in fashion my now husband and business partner Adrian, encouraged me to follow my heart and begin a distance learning course in Nutrition Coaching. Three years later as I was coming to the end of this first course Adrian was taken seriously ill with Crohns Disease. After 2 years of misdiagnosis he finally ended up having major surgery and so we used both his education with the CHEK Institute and my knowledge in nutrition and lifestyle management to turn his health around.

 

KT:  For you, what is the foundation of health?

Karen:  Actually to me a healthy mindset is the key. After a decade studying and working in the health industry I have come to realise that as health coaches we tend to be way to hard on ourselves. There is a level of perfectionism that we seem to aim for that is simply unattainable. Yes eating organic food, clean water and seasonal produce are the foundations of my nutritional regime, BUT honestly none of this matters if I dont like, love and respect myself enough to make those choices daily. Most importantly, it's to treat myself with compassion when I dont make the most healthful choices. I am only human after all!

 

KT: What types of people usually seek out your help and why?

Karen:  This has evolved as I have evolved both as a coach and with my own health journey. During my 10 or so years in the industry I have worked through numerous health issues myself, in fact I am still a work in progress. From Adrenal Fatigue to Amenorrhea, IBS to Insomnia. I tend to find that clients with similar health issues to those I am working through seek me out. A few years ago I started my website endibsnaturally.com at that time I was working through major IBS symptoms and so it seemed natural to me to share how I was healing myself with my clients. Now I tend to be working a lot with auto immune disease and adrenal fatigue. Many of my closet family members have various auto immune diseases, such as my husband and after an incredibly successful and busy year in 2014 my adrenal health certainly took a hit!  My clients tell me that they connect with me due to my authenticity and ability to show compassion through my own challenges. It requires a great deal of courage on my part to show what I sometimes feel are my imperfections, but my clients LOVE that. It makes them feel understood and shows them that if I can get well they can too.

 

KT:  How do you help people achieve better health and wellness?

Karen:  Nutrition and lifestyle coaching fused with practical recipe and cookery support. Ultimately there is no point knowing what you can and cant eat if you dont know how to cook and follow a basic recipe.

 

KT:  What do you specialise in?

Karen:  Many back pain syndromes and injuries are caused by inflammation which creates instability leading to injury. For instance tennis elbow and lumbar spine weakness have show to reduce and resolve themselves once inflammatory foods such as gluten and dairy have been taken out of the diet. I often see reoccurring injuries failing to heal after corrective exercises and hands on therapy due to this inflammatory process. In addition using foods as medicine you can actually facilitate a quicker recovery from pain and injury. Saturated fats for instance are known to improve bone, muscle and tissue structure, as is homemade bone broth which contains high amount of collagen and gelatin. I have seen fantastic results by supplementing with a mixture of bone broth and Great Lakes Gelatin in structural and tissue related injuries.  Anti inflammatory juices containing ingredients such as fresh turmeric and beetroot and calcium rich greens such as kale and spinach are also great nutritional medicinal tools to promote recovery.

 

KT:  What do you typically eat for breakfast?

Karen:  We follow a Paleo type diet so we often have eggs, salad and some root veggies. I make us a seasonal green juice everyday which nearly always has fresh lemon and ginger, two of my favourite juicing ingredients. I always make sure I have live foods with my cooked protein. Poached wild salmon is a favourite as are the most incredible organic handmade pork and herb sausages from our local farm shop.

 

KT:  What are the four foods/supplements you cannot live without and why?

Karen:  Food wise I love organic coconut oil and ghee, these are my staple forms of fat. I do not tolerate dairy very well and so ghee gives me all of the great fat soluble vitamins without the casein and lactose. Wild honey, which is my favourite sweetener, it tastes great and contains live enzymes to help you break down carbohydrates whilst offering up antibacterial properties. Homemade broth to keep my digestive system happy and my bones, skin and muscle strong.

With regards to supplements I cannot live without the North American Herbs & Spice range, these are food grade, wild and handpicked. Particularly I love their probiotics (Healthbac), there adrenal and B vitamin booster (PurelyB) and their mineral support (Purelymin). I do not take any supplement every day, rather I listen to what my body needs and take them as and when I feel my body needs a little boost. Bear in mind that most supplements that you buy are synthetic and are actually of very little use to your body.

 

KT:  With Easter just around the corner, can you recommend a healthier option for a chocolate Easter egg?

Karen:  I am totally in love with Booja Booja chocolates, particularly the champagne ones. They taste insanely good and contain no dairy or gluten, to big no-nos for my health. They are also organic. You could also consider making your own raw chocolates, there is a fab recipe in my cook book Meals That Heal.

 

Karen's book Meals that Heal is available to purchase HERE 

Details of Karen's next cookery workshops can be found HERE 

To find out more about working with Karen to optimise your nutritional health please contact her at karen@purebodybalance.co.uk or call the centre on 01285 83127.

How to detox your whole life

It's that time of year when the word detoxification is in every conversation you have.  And I had the great privilege of being asked by Men's Esquire to advise on detoxification which you can read below.

If you are going to start afresh with anything it makes sense to start at the beginning of the new year.  Let me know your thoughts on Facebook and Twitter!  

The top 6 Precision Movement articles of 2014

Precision Movement's top 5 articles on 2014
Precision Movement's top 5 articles on 2014

In my last post of 2014 I'd like to share with the most popular posts of 2014.  Wishing you all a wonderful seasonal break whether you are staying home with family or travelling to a warmer destination for some winter sun - be safe, take care of your body, rest and rejuvenate and I'll see you back here in 2015 for more amazing information and top tips to keep you healthy, happy and on top of your fitness game!  For now here are the top 5 articles of 2014 (plus a photo based one for those of you who prefer images!).

In top place was the article I wrote on how Corrective Exercise differs from Regular Exercise.  This doesn't surprise me as it's the question I get asked the most!

How Corrective Exercise Differs from Regular Exercise

A close second was the case study on Mr G - I have to say the before and after photos are awesome!

The case of the Wonky Man who Became Straight

The top interview article was with Hannah Richards, nutritionist at MoveThreeSixty.  Hannah sees most of my clients for any an all nutritional needs.

Healing the Inside of You

Many of you enjoyed Precision Movement's new look photo article - I mean who doesn't love a make over?  For those of you who missed it or just want a visual story then this ones for you!

Precision Movement's makeover - we've got YOUR workout!

The most popular article I wrote for BOE magazine was my top ten tips for the best nights sleep.  Personally I am very passionate about sleep and it's imperative for good healing and recovery from injury.

10 Top Tips for the Best Night's Sleep

And lastly, my favourite article to write this year was about how Movement is the Foundation of Career Success and it is one of the most read articles on BOE Magazine!  Which is truly is!

Movement is the Foundation of your Career Success

Happy re-reading and have a wonderful Christmas season - warmest wishes KT at Precision Movement.  If you are already thinking that your 2015 goal is to get fitter, manage that injury or back pain, get that ballet body you've always wanted or kick the hell out of something to the best shape of your life then contact me at KT@precisionmovement.co.uk and lets have a chat about your fitness plan for 2015.

My healthiest recipe finds of 2014

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I’m not sure how you feel about this but I know what works for me nutritionally and my shopping list looks pretty much the same week in week out.  I get into the habit of cooking the same 5 recipes for lunch/dinner and for breakfast I rotate a few easy options.  Don’t get me wrong, I get all my vital nutrients and balance my macronutrients well.  It’s just of late I’ve been getting a bit bored. But thanks to the wonder of Instagram, my new favourite social media channel, I’ve discovered some really awesome new recipes and creative ways to brighten up my weekly cooking!  There are a two really great people I can recommend for you all to look up online.  Read on to find out more...

The first is Deliciously Ella (www.deliciouslyella.com - Instagram @deliciouslyella).  This girl of the moment is everywhere right now.  Ella puts up all her recipes on her website for you to enjoy.  The recipes are simple, healthy and often gluten free.  See my new favourite recipe of hers that takes just 5 minutes to cook below!

The second is PurelyHolly (www.purelyholly.com - Instagram: @purelyholly_).  Holly was diagnosed with celiac disease not long ago so now she is on a mission to create gluten free alternatives to every day foods.  I LOVE her simple recipes that often use a handful of ingredients, are quick to make and taste super delicious!

So without further ado here are my new favourite recipes of 2014:

Life-changing bread from www.mynewroots.org

This is a unique take on making bread.  It is practically gluten free – the recipe calls for oats so use gluten free oats.  What is amazing about this is the use of Psyllium husk, a probiotic, that is used as the binding agent instead of gluten.  When you toast this bread it makes the house smell divine.  Move over Genius bread – this stuff is ingenius!

LIFE -CHANGING BREAD

The chickpea wrap by Purely Holly

I’m partial to a portable lunch so this 4 ingredient gluten free alternative is perfect for me.  It’s super easy to make.  The best part about it is the it tastes better than a regular wrap! 

CHICKPEA WRAPS

Canellini Bean Stew by DeliciouslyElla

This is literally a 5 minute recipe.  If you are time poor and need to feed an army this is an amazing solution.  You can serve it with rice for a hearty, post workout meal.  Remember that benas and rice make a complete protein!  For a lighter alternative go with veggies.  If you are a fast oxidizer like me try adding bacon or grilled turkey to give it a bit more protein if you are eating with veggies. 

CANELLINI BEAN STEW

Avocado Fries by Purely Holly

This is an amazing twist on one of the healthiest foods on the planet.  It sounds really bad – but it’s full of nutrients and you bake the avocado instead of frying it.  I eat so much avocado that it’s a joy to find an alternative way of preparing it other than raw or in guacamole!

AVOCADO FRIES

Chocolate avocado cookies

Here’s a sweet treat from Bee’s Bakery thats both gluten and dairy free!  Any excuse for chocolate I say and it comes with a gooey and crumbly version to choose from. 

CHOCOLATE AVOCADO COOKIES

I hope you enjoy these delicious recipes as much as I have! 

My 5 recommended Articles on Fitness Nutrition

At Precision Movement, I get asked about what to eat for health, fitness, weight loss and general well-being all the time.  I have had nutrition as a topic to write about on my list for ages.  It is not for lack of knowledge.   The real reason is because I read articles that basically say what I would say and advise.  So, in the spirit of time economy and not being able to do better myself, here are my top recommended 5 articles on nutrition for general health and wellness including my top recommendation for a nutritionist in London who I regularly send my clients to.

You are what you absorb

The phrase you are what you eat is sadly outdated.  It doesn't matter how healthy your diet is unless you are absorbing the nutrients that you are consuming.  One of my favourite bloggers, Mark Sisson, explains why gut bacteria is an essential part of nutrient absorption and how to cultivate good bacteria from nutrition.

16 things that affect your gut bacteria 

Gut health

Another one on the health of your digestive system.  I interviewed my go-to nutrition guru Hannah Richards on why digestive health is the keystone to weight loss and good health.  I send all my fitness, injury and pain clients to Hannah and I only ever get amazing results!

Healing the Inside of You

Protein power!

What with the rise of Paleo eating there has been a real buzz around protein and it's importance in health and wellness as well as sustaining appetite.  Optimal protein intake is imperative if you are wanting to gain muscle mass but it's equally important for recovery from any exercise.  This is an interesting article on the symptoms you can experience from not eating enough protein:

Signs you are not Eating Enough Protein

Fats

Fats are always a controversial topic for discussion when it comes to weight loss and health.  I am siding with Johnny Bowden on this one as he discusses the power of coconut oil and how it actually helps you burn fat!

The Benefits of Coconut Oil 

But what should I actually eat?

I know I know its the million dollar question!  Ok here is my favourite list of pre and post workout snacks from Greatist.com.  They don't call themselves greatist for nothing!

50 of the Greatist pre and post workout snacks

So now you know what to eat for your workouts and how to get the most out of the food you eat come over to Precision Movement to improve your fitness.  Guaranteed we have a workout to suit you - check out the options here.  Contact KT at KT@precisionmovement.co.uk.

Precision Movement's top 5 Beach body tips

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As summer approaches fitness is often geared to getting that enviable bikini body once again.  Here are Precision Movement's top tips for getting beach body ready and if you need any help we'd be more than happy to get you in shape with our super fun, challenging and ever changing workouts!  

1.  You are what you eat

Eat from the earth - a combination of meat, fish, fresh vegetables, fruits and good fats such as coconut oil and olive oil.  If you are looking to lean out cut out dairy products.  Monitor your alcohol intake and stay away from any processed boxed and packaged foods and any excess sugar. If you have food intolerances eliminate these foods.    Drink at least 1.5 litres of water a day minimum.

2.  Foundational fitness 

I recommend full body functional strength training workouts to serve as your base fitness - which may include the use of weights, swiss ball, kettlebells, powerbags, battling ropes, medicine balls etc.  This type of exercise is full of variation to keep you consistently challenged and engaged.  Not only will these workouts keep you fit but they will serve your movement in every day life, make you strong, protect your bone density, raise our metabolism, burn fat efficiently and give you optimal mental and emotional health.

3.  Clip your cardio

Keep cardio to 40 minutes maximum - beyond that you tend to exhaust your resources with little to no increase in fitness.  If you feel this is not enough then up your intensity (eg. run faster).  Intensity in the key variable in increasing fitness and efficiency of calorie burn not duration.  I advise my clients to do their cardio socially - arrange a bike ride with friends, run with your business partner, or go rollerblading with your kids.  Then it doesn't feel like such hard work and you can get a natural pre-vacation tan!  

3.  Mini workouts for the extra bits 

For the summer we all have bits of our body that we want to work on.  I give my clients bespoke 'mini workouts' that I include at the end of the session to focus on specific areas like the abdominals, the arms and the butt.  You can also do the mini workout a few times a day in the lead up to your vacation.  Make sure you get advice on the 'mini workout' to make sure you don't over do it!

4.  Mindful Exercise 

If you are thinking about your shopping list or what you need to do when you get home during your workout you will not benefit as much as if you really focus on what you are doing.  Knowing why you are doing something, what muscles you should and shouldn't be feeling and using the cues your trainer or instructor is giving you make all the difference in changing your body.  Focus on your body during your workout.

5. I want... I want...

Keep the goal at the forefront of your mind during your workouts - whether it is to get a super sleek bikini body, trek to the top of a mountain or gain a new personal best in triathlon.  This helps to motivate you when the going gets tough and you are much more likely to achieve your goal if you keep reminding yourself what it is! 

So now you know how to achieve the ultimate beach body for 2014 go forth and work it and if you need a little motivation and guidance then

Contact Me!

Featured Expert: Hannah Richards healing the inside of you

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Hannah Richards is a Metabolic typing advisor and does functional diagnostic nutrition at

Move Three Sixty

in NW London which she co-owns with Claud Sarjeant.  Hannah is a great friend and colleague of mine and I asked her a few questions about how she gains so much success with all the clients I send to her for nutritional purposes.  If you would like to work on another part of your healing and recovery as well as optimising your general health for life then this article is a great read for you.  

KT:  What is Functional Diagnostic Nutrition (FDN)?

HR:  FDN is all about finding the root cause of a person's symptoms by testing saliva, urine, blood and stool to determine where the root issue lies and then fixing it.  The treatment is bespoke to each individual.  I am also a metabolic typing advisor so I help people discover what foods in what ratios are right for their individual make up. 

KT:  How does what you do differ from regular nutritionist? 

HR:  With normal nutrition people tend to get treated with an allopathic approach - a this for that system.  You'll often find nutritionists treat the symptoms.  With FDN I find the root that is causing the symptoms and this can be highly individual for each person.  Every disease will inhabit itself very differently in a person.  We all oxidise food at different rates, we have different strengths and weaknesses in our autonomic nervous system, we have different acid/alkaline levels and different fat production.  So I look at all these systems and the disease it comes with to find a solution that gets the person back to optimal health.  

KT:  What do you specialise in? 

HR:  Gastrointestinal rehabilitation.  All disease starts in the gut so that is where I look first. Clients will come with symptoms such as weight gain, disturbed sleep, skin conditions, constipation but nearly all of my clients have got digestive issues - so I look to kill off parasites, restore balance in the gut and repair the mucosal gut lining.

KT:  What role does nutrition play in general health? 

HR:  The first foundational principle of survival is hydration but the second is most definitely food.  Most people poison themselves with the food that they eat. Food should be a medicine - you should be curing things with food.  It is the most preventable measure that people have to cure their own health.  If you get the right nutrition then you reverse disease.  

KT:  What is the right nutrition?

HR:  Everyone is different.  Your right nutrition is based on genetic history, cultural history, your autonomic nervous system and your ability to break food down.  If you have good digestive capabilities and strong stomach acid you'll do well on fat and protein and burn it off.  If you don't have good stomach acid and don't have a gall bladder then eating fat and protein is not going to be for you.  You can be healthy eating a lot of carbs and healthy eating a lot of protein - you have to find the right fuel for your body.

KT:  Why can't I just exercise? 

HR:  Exercise is a stress to the body.  If you don't have enough energy to exercise then over exercising will cause the body to stress out and you might see weight gain.  Find the right exercise to do for you.  If the body is very stressed out then parasympathetic forms of exercise such as swimming and stretching would be better.  If the body has the capacity to exercise then run and do your weights.  Exercise is a science one size doesn't fit all.  Make sure you are assessed and have your stress levels determined so you know what exercise will serve you.

KT:  How does nutrition affect recovery from back pain and injury?

HR:  The right nutrition can help your healing and recovery of damaged and inflamed tissues at a cellular level.  If you are not getting the right nutrients how can your body heal from injury?  It is an integral part of injury and back pain recovery.

KT:  What is the most common nutrition pattern you see? 

HR:  In terms of pathologies the most common are the H pylori parasite and yeast overgrowths. In terms of symptoms, Eating less and gaining weight.  Most clients that I see think exercise alone will make them lose weight and they do not know what is in their food or where it comes from. 

KT:  When working with you what are the most common outcomes of your work?

HR:  Success!  Weight loss totally achievable once everything else clears up.  Underlying symptoms like parasite, adrenal fatigue, infection once cleared then weight loss is achieved.  Lose weight, better sleep, stop waking up in the middle of the night, look younger, have more energy, eat a more varied diet, look and feel younger and slimmer and all their digestive symptoms will all go - constipation, diarrhoea, bloating, gas.   

KT:  What are your absolute no-nos? 

HR:  Soy, gluten, dairy only if it doesn't suit you.  Sugar is as addictive as crack cocaine.  Sugar is one of the major causes of cancer and destroys every single cell in the body at the cellular level.  It's the world's biggest problem.  

KT:  Can you offer some general advice that someone can implement immediately?

HR:  Hydration - drink water. People are so dehydrated - kidney stones.  Easiest thing to fix your health by drinking 2 litres of water per day.  Generations of people who were not brought up drinking water.  We water flowers so they grow - we need to water the body so it grows otherwise it just shrivels up.  So many diseases can be prevented by hydration.  

So there you have it - Hannah Richards has spoken. I cannot more highly recommend Hannah for any and all nutrition, weight gain and gut related issues.  To find out more about what Hannah does visit her website

movethreesixty.com

.  You can contact her at 

hannah@movethreesixty.com

 or call the clinic on 

0207 624 4194

.