Yesterdays workout: 8/11/11

An awesome workout yesterday even if there are still certain things I can't do due to a rotator cuff injury on my right shoulder but working around and doing things I have not done for years such as curls and tricep extensions.

I went for supersets of 4 x 8-10 reps with 45secs rest between supersets.

1) Trigger point therapy, mobility, rotator cuff movements.

2) Single arm bottoms up kettlebell press (surprisingly this feels great on my shoulder, the extra grip activation allows for some great stability
throughout arm and shouler). 10reps@20kg
Deadlifts 10reps@170kg

3) Stiff leg Deadlifts 10@140kg
Weighted leg lowers 10@6kg

4) Face pulls with a 3sec negative. 10@50kg
Cable tricep extensions with a 3 sec negative 10@35kg

5) rear cable raises (awesome for my shoulder) with a 3 sec negative 10@5kg (I know little weights but the burn was insane)
Skull crushers with a 3 sec negative 10@50kg

As you can see this is a very different workout plan compared to my usual stuff but hey, you gotta listen to your body and change things up now and again. As I can't do a lot of the bigger lifts such as cleans, jerks and back squats which are high intensity moves I have made up for this with very brief rest periods between supersets, it's tough but gives the workout the intensity I prefer. Body split type training is not really my thing but doing it this way feels pretty dam good.

If you are unsure what some of these exercises may look like please get in touch and I will be happy to help.

Be sure to check out our brand new website www.fitterlondon.co.uk for some great blog posts, articles, training ideas and recipes. Be great to know what you think.

Happy training,

Matt

What I ate today!

This is one for the ladies! I’m not being sexist but us girls think a lot about what we eat. Don't get me wrong guys are health conscious too but us girls take this to another level. For most women every meal, snack, drink is accompanied by a lightening fast thought process including a detailed biochemical breakdown of its content; calories, fat, protein, carbs......and emotions: guilt, pleasure, need, greed, etc.

Food and bodyfat make up a unique and universal language to us ladies, we can talk for hours about what we eat, but mainly what we don’t eat. We go on about how we have two more kilos to lose, how we feel bloated because we ate bread, how we hate shopping for jeans, gym kit and bikini's as all three make us face our lumpy bits. We use shop windows to see how big our bum looks today. Sometimes we pretend we don’t give a toss about our waistline but secretly spend most of our waking hours formulating a plan to get it smaller! Between clients I often work in coffee shops and witness these conversations all day long:

“This week I’m mainly eating cardboard, it really works for me, you should try it…”

“Really! Any special type of cardboard or will any do? I’ll get some on my way home!”

We have routines and rules when it comes to food, We love reading about diets and detoxes, we look at diet pills and potions in Superdrug and for a split second we’re tempted but common sense prevails, if they really worked there wouldn’t be any fat people in the world!

We like to know what's in a celebrities fridge and what they eat on the weekend, knowing full well there's no way they eat that much crap! We scrutinise shots of Abbey Clancey on the beach, trying to find a hint of cellulite and hope that one day we might just witness a bingo wing wobble on Madonna and breathe a sigh of relief that she’s normal after all. We’re fascinated by what other women are doing and constantly compare ourselves.... how do they get such a tiny waist, such a flat stomach and my own personal envy: slim bloody legs!

Its a sad fact that the majority of the women I know may not have eating disorders but certainly eat disorderly. I have refined my diet so much over the years, the more I learn the more it improves and the better I feel. My weight has pretty much stayed the same but I have seen a nice reduction in my muffin top (I am still scarred from a fellow gym pal once pointing out that I was sporting a "cake top" - at least get the insult right!) My skin is the best its ever been, I no longer wear make up in the day and I have the best energy levels I’ve ever experienced in my life. No cravings, no hunger and no sense of deprivation. I will continue to strategically angle mirrors to see how big my bum really is and ask Matt ten times a day if he thinks my legs look fat but I can confidently say I am 100% happier in myself than years gone by, what I'm eating now works so much better for me.

So here’s what I ate today and why:

Upon waking (5.30am)
Warm water and lemon- Cleanses digestive system and stimulates liver.
Teaspoon of nut butter - Stabilise blood sugar and keeps me going until I get chance to eat.

On the train (6.15am)
Organic black coffee - I still love a good strong coffee to start my day.

Breakfast 7.30am
2 scoops chocolate Sunwarrior protein shake with added L-glutamine and Maca (+ Multi Vits/fish oil).

I have a shake for convenience as breakfast is consumed on the go. Sunwarrior is raw, vegan and unlike whey doesn't inflate my stomach, I add L-glutamine as it's alkalines the body and helps strengthen gut integrity, Maca is an adaptogenic herb renowned for regulating and supporting hormone health.

Mid Morning (11am)
Handful of walnuts and clean greens drink.

Walnuts are great source of omega 3's and protein. Pukka Clean Greens is the only green drink I can get on with most others make me heave, I have 1-2 a day for an anti-oxidant fix.

Lunch (12.30pm) Large, baked organic chicken breast with organic green salad, topped with roasted red onion, butternut squash, carrots, broccoli and cauliflower (+digestive enzymes)

I always chunk out salad with roasted veg to keep it tasty and steamed veg for a vitamin and mineral fix, cruciferous vegetables (broccoli and cauliflower) are great for reducing excessive estrogen - a must if you store fat around your legs and chest area.

Mid afternoon (3pm)
Small black coffee and pot of brazil nuts + pumpkin seeds.

Brazil nuts are sweet and creamy so lovely mid afternoon with a coffee, they are a good source of selenium and pumpkin seeds are a great source of zinc. I always portion control these as nuts and seeds are a what Tim Ferris calls a 'domino' food for me, I can eat and eat and eat .


On train home:
Large green tea

I aim for 3 a day if I can (every time I enter a coffee shop I have a 5 minute coffee/green tea debate!) Green tea has always been renowned for high antioxidant content but green tea is increasingly being recognised for improving glucose metabolism and increasing fat metabolism.

Snack whilst making dinner (7pm)
Roasted squash and handful pumpkin seeds.

I always snack when making dinner, a very bad habit (that I can't seem to break) as sometimes I eat so much I don't even feel like dinner! We had some butternut squash roasted in coconut milk and garlic in the fridge so I snacked on that, it makes a lovely sweet, creamy snack.

Dinner 7.30pm
Cod and mushrooms sauteed in coconut oil and a dash of tamari (gluten free soya sauce) with avocado, watercress, spinach, pine nuts and sundried tomato salad (+digestive enzymes).

This is such a quick supper, I like to eat as soon as I get home so I have few hours to digest dinner and chill out before bed. I have two pieces of fish (lots of lean protein) and a big serving of greens to go with my omega 3's. The sundried tomatoes and pine nuts add flavour. Mushrooms (great with tamari) really are magical when it comes to health; they lower bad cholesterol, have anti-carcinogenic properties, a high anti-oxidant content to boost your immune system and are packed with minerals like copper and potassium. The bitter, peppery taste of watercress makes it a great digestive aid and vitamin A content improves skin health.

Snack 8pm
Teaspoon of nut butter & ginger and lemon steeper.

If you ever get a sweet craving after dinner have a teaspoon of nut butter, the fat will curb the craving and help you feel satiated. Ginger and lemon steepers are lovely, both sweet and spicy, trust me on this one! Ginger also has so many medicinal benefits so get dosed up for winter, I roughly chop big chunks and have with hot water and a squeeze of fresh lemon. I've tried lots of herbal teas but most for me are more of a chore than an enjoyment, but I love ginger steepers. It goes great with some dark chocolate too....only at the weekend of course ;-)

So that's what I ate today, some days I eat more (much more!) some days I eat less but the important thing is that every day I focus on filling my body with good stuff that will keep me happy, healthy and energised.....by the way don't expect a blog on what Matt eats, it would need to be an EPIC novel!

Happy Birthday Matt

A true gent and a real grafter. A sensitive softie who always makes time to call his Mum at the end of the day. He gets beyond excited when it comes to food and has endless energy that goes beyond the gym. Destined for great things as he masters anything he puts his mind to.

He makes me laugh every day with his body popping and Keith Lemon impressions, keeps me strong and makes life one big adventure.

An all round exceptional guy who deserves an exceptional birthday.

Happy Birthday Matt!

Matt Pitt - The Culinary Caveman

When I explain the basics of good nutrition to clients one huge issue that comes up time and time again is how boring healthy food is. I explain that to succeed on a diet of natural based foods you must absolutely be creative and explore food more. Looking up new recipes, knowing where to source good quality, unusual foods, how to use herbs, spices and oils are all essential to creating delicious, satiating meals that will kick sugar cravings and provide consistent energy levels.

It’s not easy, food suddenly takes on a bigger role in your life and it involves a timely process of re-educating yourself and your taste buds.

Today convenience has become almost synonymous with processed and it doesn’t need to be. There are a wealth of readily available, easily prepared natural based foods to hand, you just need to venture beyond your comfort zone (and your supermarket).

I have always been a foodie so I love reading recipe books, going to farmers markets and trawling health stores to find new and exciting ingredients for stews, soups, roast, cakes or energy bars. I love reading about the nutrients and their benefits and creating dishes crammed with goodness.

However, when I first met Matt he was a very different story, his staple diet was at least five bowls of cereal a day, towers of bagels smoothered in jam and peanut butter and the rest was just pasta, pasta, pasta with a different sauce each evening. Yet last night (at 9pm!) He cooked up a batch of delicious, homemade lamb burgers flavoured with red onions, tomato puree, organic mixed herbs and Himalayan salt, apparently “the best burgers he’d ever tasted!” At first I felt a little usurped of my household culinary status but this was quickly followed with an immense sense of pride at how much he has transformed his diet over the last few years. And trust me this is a man that will never stand for bland or boring food and yet now eats an incredibly clean and lean diet.

Everyone that knows Matt knows his favourite past time (after training of course) is eating, and I mean EATING. The first time I saw him put away a Nando’s platter I christened him Desperate Dan. Even my mum who loves feeding the 5000 at mealtimes admitted defeat when she met Matt “He’s exhausting!!!!”

In the years I have known him I have never heard him once announce that he is full, even sometimes keeping food on his bedside table in case he wakes up hungry throughout the night.

The reason I explain all this is that Matt has become a shining example to all Fitter Londoners, if there is anyone who has to be organised, creative and prioritise food to keep his diet healthy its Matt. And as a man that loves food it has to taste good. Salad leaves and a slab of meat won’t cut it. Everything I learn about nutrition I rabbit in Matt’s ear and he always takes it on board (except when it comes to ice cream!) You may have seen him posting up his meals every day and I hope you feel inspired, the bread, the pasta, the bagels are all gone and he still manages to put together (large!) delicious combinations of marinated meats, fish and vegetables. He has been trawling through the Primal Blueprint Solution by Mark Sissons and Everyday Paleo by Sarah Fragoso looking for new ideas and getting excited about concocting new dishes.

Often clients believe that as trainers we work a few hours a day and have lots of spare time to roast veggies and potter off to Borough Market to pick up some grass fed steak. In fact we leave the house at 5.30am each day and rarely get home before 8- 9pm. At the weekend we stock up and plan and it means we get to get to eat delicious food all week long. Don't get me wrong sometimes it is a total pain in the backside to even consider what to have for breakfast lunch and dinner when you get home shattered but you soon regret it when stuck with a miserable portion of chicken +leaves from a salad bar for lunch.

So this blog is a big shout out to Matt for showing everyone that making healthy food a priority really pays off and doesn't need to be a painful process nor should you ever feel deprived. He will keep posting his meals to illustrate that life goes beyond the salad bowl and who knows maybe one day The Naked Primal Chef will hit our TV screens.

Nutritional Cleanse

Last week I completed my third nutritional cleanse. If you are looking for my stats on body fat dropped, muscle mass gained you’ll be disappointed. I didn’t measure before or after as I didn’t embark upon the cleanse for those reasons, having been through a stressful couple of months I was feeling tired, bloated and nauseous. Struggling with digestive issues, insomnia and generally feeling rundown. When you feel this way it’s almost impossible to keep your diet clean as sugar and coffee are the only things that get you through the day.

One thing I have observed about working in the fitness industry is that sometimes you are so concerned with other people’s health and wellbeing you almost forget your own. Long hours and investing 100% in encouraging and motivating others can be exhausting at times.

I like to use the cleanse to reset myself, it is a massive reboot for all my bodily functions. For years I have struggled with digestive problems and when these flare up I know I’m in trouble, as I’ve mentioned before 80% of your immune system is based in your gut – whatever your health goal if the gut is not on board it won’t happen. I tend to suffer from nausea attacks and when these become frequent I know I’m getting run down and need to act.

Even worse, my sleep was becoming disrupted. Sleep is by far the most underrated aspect of health and wellbeing, you can lean up in a couple of days just by getting in a couple of 9 hour stints (remember 1 hour before midnight is worth two after). In Traditional Chinese Medicine waking throughout the night has been strongly linked to different organs and the time you wake can provide an indication of issues such as blood sugar management (before 1am), liver toxicity (1-3am), oxidative stress such as pollution (3-5am) and digestive disorders (5-7am). If you wake consistently over several night you should check the clock:

And finally I also wanted a break from training for a week, I had been training hard and pushing my body, lifting heavier each week, everyone that knows me knows I’m guilty of a bit of overtraining every now and then ;-) my joints usually flag up a warning sign that I’m overdoing things but I find weeks off training mentally very tough. For me a cleanse is ideal to encourage a recovery week. You can still follow strength training protocol but I decided to practice yoga every other day, walk lots and make time for epsom salts baths, acupuncture and saunas all week.

The shakes I used were an alkalising liver detox and anti-inflammatory in different flavours, I also used L-Glutamine, multi vitamins, zinc, fibre drinks, topical magnesium, green drinks and a tincture of adaptogenic herbs. I had three shakes a day, 2-3 green drinks and a fibre drink.

I actually felt nauseous when I woke up on the first day of my cleanse, what a great start! (Big cleanse tip, eat clean the day before you start so day 1 will be much easier!) My first day was spent at college, 8 hours of lectures (on digestion coincidentally!) and then attending an evening lecture on Dirty Medicine. It was by far the hardest day of the cleanse, the shakes actually made me feel even more nauseous as the detoxification process took hold but on the plus side the lectures kept me focused and took my mind off food.

Hunger came and went in waves but nothing I couldn’t cope with and I massively rate the cleanse for regulating appetite, you realise how much you completely ignore your natural appetite day to day and eat just because; you can, you’re bored, your miserable, everyone else is, or simply because its “mealtime”.

Another plus point is not having to worry about buying, preparing food or even the cleaning up after dinner which gives you a chance to catch on some much needed relaxing evenings and early bedtimes. Even in the day you have a lot of time on your hands to crack on with things you've been putting off and become uber productive, I ploughed through assignments, revision and reports each day and it felt good to keep busy. My second day was much easier, I already felt lighter, the sluggishness and nausea had gone. I went to Bikram yoga and enjoyed it more than I have ever before, I think once you are in detox mode you become focused and start to enjoy everything that helps the process along.

I also had electro – acupuncture on day two as my joints were feeling a stiff and sore, this is common on a detox when the toxins are released into the blood stream inflammation can become exaggerated. I added a proteolytic enzyme into my supplements (an enzyme that can be used as an anti-inflammatory agent - also present in pineapple and papayas if you prefer food to supplements). My acupuncturist also treated me with moxa, a herb that is heated and placed on acupuncture points to stimulate energy (qi), improve blood circulation, speed healing and improve immunity - its feels amazing!

I'll spare you the day by day account of the rest of the week except to say that there were peaks and troughs in my energy levels (ideally you would do it during a holiday and take an afternoon nap). Eventually my energy levels balanced nicely, towards the end of the week I was sleeping like a baby, waking early and refreshed, no nausea, no bloating and my skin was clear.

The hardest part was Friday and Saturday evening as everyone else is heading off to the pub you feel a bit sorry for yourself, you realise almost EVERYTHING we do socially involves food and drink. Luckily by then you are so near the end and reaping the benefits you become stoic until the end. I woke up on Saturday feeling light as a feather, clear headed and energised. People commented that I had lost weight and leaned up which is obviously a great bonus.

On Saturday afternoon I even managed to sit in Sophie’s Steakhouse with my fellow cleanse pals Matt and Rich who completely KO’d by the weekend (they endured a very different experience on the cleanse and will be giving their personal account too) as they ordered in steak, sticky ribs, mash potato and woffted a hot chocolate brownie under my nose. I read the papers with a glass of water:





A cleanse transforms your appreciation for food and enjoyment of mealtimes, rather than just eating for sake of it. My first meal was grilled cod and steamed vegetables, it never tasted so amazing, going forward I’m going to use my renewed enthusiasm to change my diet and keep it clean and varied, there’s no way I’m losing my new found energy levels.



My Cleanse Tips

Skin brush every day to stimulate the lymphatic system, especially where you have cellulite.

Herbal teas are a godsend throughout the day, you’ll be surprised how comforting a warm drink is when you’re are not eating. I love Dr Stuarts Detox tea (spearmint, liquorice, dandelion root, sage, milk thistle) or Teapigs spearmint tea.

To rebuild your digestive system add in a good non-dairy probiotic powder to your supplements, several servings of L-Glutamine through the day and a good fibre drink.

Creative playlists are essential! I listened to my favourite music all week long, either to relax, boost energy levels and keep my head from getting foggy.

Be prepared to be depressed, emotional, anxious and sad probably all at once, I reckon everyone cries once on a cleanse, matt cried twice ;-)

Stock up on limes, freshly squeezed lime juice in your water alkalines the body and throughout the cleanse your breath isn’t the best so limes and lemons in your water help to freshen the taste in your mouth.

Do the cleanse with someone, it is so much easier to share the experience and stay motivated with others, you won’t cheat for fear of letting others down and when it gets to the weekends you can chill with some dvd’s together or go out dancing on nothing but a glass of water.

I'm going to embark on another cleanse in September and hoping to make it a team efforts if you are interested in taking part email me keris@fitterlondon.co.uk for more details.

Best Status Updates

I love reading status updates, I like hearing the gossip, what people are up to and there’s loads of useful knowledge sharing that goes on, especially in the health and fitness world. Some updates have the profound ability to lift your spirits. I came across a Personal Trainer in Melbourne who posts some of the best updates on Facebook. Every day he puts up quotes either motivational, inspiring, uplifting or just funny. I asked him if I could share some of my favourites in a Fitter London blog and he agreed.

His name is Anthony Goldsmith (anthony@performants.com.au) you should add him as a friend as I promise his quotes can change your mood for the entire day!






‎”Just like to say most of my quotes are either by myself or unknown. I do not wish to take credit for any. But, if i can make an impact on somebodies life by a simple quote...it makes me happy. I try my best to put up the most powerful quotes to make a difference in people’s life.....after all, I am a personal trainer....isn’t this one of our roles anyway?”
Anthony Goldsmith







Wise Words

Failure is like fertilizer, it may stink, but it’s necessary for proper growth

People too weak to follow their own dreams, will always find a way to discourage yours.

If you want something you have never had, you must be willing to do something you have never done.

Never give up on something that you can't go a day without thinking about.

Won’t power is better than Will power.

Before you talk, listen. Before you react, think. Before you spend, earn. Before you criticize, wait. Before you quit, try.

You can't make the same mistake twice. The second time you make it, it's no longer a mistake. It's a choice.

Dear Past, thanks for all the lessons. Dear Future, I'm ready.

Success is not the key to happiness. Happiness is the key to success


Motivational

I've learned that millions of people can believe in you, and yet none of it matters if you don't believe in yourself.

When you feel like giving up, remember why you held on for so long in the first place.

If someone is strong enough to bring you down, show them you're strong enough to get back up.


Feel Good

You want to know who’s got the most amazing and best smile ever? Read the first word again.

THOUGHT FOR THE DAY: Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because YOU are nice.

Your character is more important than your reputation or your wealth. Take good care of it.


Diet and Fitness

A diet is the penalty we pay for exceeding the feed limit.

If you don't watch your figure, no one else will either.

If pubs don’t serve to drunk people, how come Mcdonalds serve fat people?

A man asks a trainer in the gym: "I want to impress that beautiful girl, which machine can I use?" Trainer replies: "Use the ATM"


My Personal Favourites

Bad news: Time flies. Good news: You’re the pilot.

Life always offers you another chance. Its called tomorrow.

Anyone can make you smile...but only certain people can make you happy

Fitter Food on the Go

As if living in the most toxic city in the UK isn’t bad enough London can seem like one of the hardest places to be healthy. Working hours are long, commutes are stressful and it’s difficult to believe we were ever meant to eat anything other than coffee, croissants and crisps as they are everywhere. Most of us end up eating out or on the go a couple of times a week through sheer convenience and on these occasions you often want to keep things relatively healthy. The food industry are increasingly catching on to the fact that Londoners operate a credit/debit lifestyle. The weekend is about the vino, chunky chips, lattes, cup cakes and the full English. By Monday we’re back on it and looking to eat garden + goji berries to detox the weekend out of our system. As a result there are now much healthier options available, that is if you bypass the well marketed “diet” foods like low calorie, tasteless sandwiches and head toward the more genuine healthy eateries in and around the city.

Lets start with breakfast, personally I prefer a protein based option as it keeps me full until lunchtime. I’m impressed by POD’s breakfast, which include eggs served a number of ways and a superfood breakfast of eggs, spinach, tomato, feta and seeds. I also love their chicken and avocado wrapped in nori seaweed, I even borrowed the idea for my own lunches. Lots of small cafes and sandwich shops also offer take away scrambled eggs and omelettes where you can decide how many whites/yolks you want, top it with chicken, spinach and skip the cheese.

Matt recently discovered free range, organic breakfasts at the National Gallery (he can often be found there having "meetings") which also includes a healthy option of grilled mushrooms, cooked tomatoes and avocado. Patisserie Valerie also offer a range of egg breakfasts served with salmon or ham.

Porridge lovers are spoilt for choice with Leon, Eat, Pret and Le Pain Quotidien offering hot porridge daily, top it with berries, seeds and nuts to add extra protein and anti-oxidants.

In terms of snacking there are fruit stalls a plenty outside every tube station these days, stock up on more alkaline fruits like apples, pears and melon. Always grab some lemons and limes to squeeze into your two litres of filtered water each day. Nuts and seeds are also highly convenient and packed with protein, vitamins and minerals. Aim to have 1-2 handfuls a day. There are Cranberry stalls in most stations now so you can grab a selection on route to work, they even include raw nuts, awesome! If portion control is an issue you can start a Graze subscription and have small boxes delivered to your desk. See how lucky us Londoners are!

As for lunch, if you use big chains like Eat, Pret, Starbucks they now label ingredients in store and their websites contain full nutritional information and ingredients, I support this as it’s always good to understand what you’re putting inside your body (and how much sugar they put in “healthy” granola bars or bran muffins, usually >30grams! ). Gluten free and dairy free meals tend to be good choices as sometimes dressings and soups can be laden with cream and butter. If you see coconut milk listed as an ingredient grab it, this is excellent stuff with numerous health benefits, never avoid it.

Tossed salad bars are popping up everywhere, you can choose a base of salad leaves and toppings. It’s also great way to get ideas for your own salads when you make them at home. They also offer stews served with brown rice and hearty soups. I have always rated Leon for offering a great range of hearty salads topped with protein, dairy free coleslaw and brown rice. In the evenings they serve tapas including garlic & chilli broccoli, sweet potato falafels and you can even take your own bottle of wine to make a night out healthier on the bank balance.

Crussh Juice and Salad Bar are possibly my favourite chain. They have a great range of fresh juices where you can add your own greens and superfoods. If you are ever hungover swap the latte for a Detoxer Super Booster, that'll fix you for the day! Their health pots are fantastic, including watercress & celeriac, black lentil or goats cheese and sweet potato. They also have a host of healthy snacks (nuts, seeds, Bounce bars and my favourite: Green & Blacks 70% dark chocolate).

Admittedly with some of these lunches you pay more than you would for baguettes or wraps but you are getting your money’s worth as your lunch will be packed with protein, good fats, low GI carbs, vitamins and minerals.

If you are looking for a healthy dinner, steak restaurants are a good choice, I like Sophie’s Steakhouse as they have a good range of meat and fish served with ratatouille and hearty salads. Byron Burgers serve skinny burgers (without the bread) great with a butternut squash and avocado salad. If you feel like spoiling yourself go for Gaucho Grill, they serve the best sweet potato chips.

Itsu, Wagamama's and Busaba are popping up everywhere and offer great range including healthy miso soups, sashimi, Thai salads and stir fry’s. Every now and then I opt for vegetarian restaurants to get in a serious dose of all the good stuff; Mildrids, Vita Organic, Vantra and Food For Thought are all great for chunky stews, vegetable curries and delicious salads.

If you do fancy indulging in something sweet mid week head to Vita Organic, Vantra, POD, Planet Organic or Wholefoods for some guilt free treats. They all sell an excellent selection of gluten free, dairy free, naturally sweetened desserts and cakes. Last week I also discovered coconut milk ice cream at inSpiral Lounge in Camden, dairy free ice cream that tasted absolutely amazing, it even got the thumbs up from Matt "ice cream connoisseur" Whitmore. All of the above also stock raw chocolate, the food of the gods! If you are stuck in the office all day you can order desserts from the Raw Fairies instead, now who wouldn’t want a cake delivered by a fairy!

So as you can see keeping healthy across the week isn't so bad after all. All the above (+ Fitter London classes every week of course!) are geared to keeping you energised and ready to tackle anything London throws at you.

My Week as a Freedom Pass Holder

Fitter London came about because Matt and I wanted to put together a class where you never knew what to expect. It would have great music, atmosphere, personality and challenge your fitness every time. We collected everything we loved about group training and made it the standard.

We now have nine classes on the go, each a unique mix of kettlebells, spinning, bodyweight training, functional fitness and core. With new faces now teaching Fitter London I decided to have a week back on the studio floor and take part in every class. I asked each Fitter London Trainer not to even hint at what was in store for me.

Monday - 'Work off the Weekend'

Katie Morrison’s Spin

Katie has an energy that is inspiring (not to mention rare on a Monday!) knowing Katie it’s probably born out of one or two Prosecco’s at the weekend ;-) Even if you loathe spin, Katie’s enthusiasm is contagious and before you know it you’re on the beat, sprinting and sweating.

Circuits with Adura Odesanya

No one wants to do bodyweight or tabatas first thing on a Monday morning but Adura doesn’t take “no” for an answer. The more you moan the harder she makes it! We did a bicep/tricep challenge that had the entire class throwing their weights down at the finish, my triceps didn’t recover until Thursday. It’s tough working out on a Monday morning but with Katie & Adura putting you through your paces and the other Fitter Londoners feeling it with you, it’s the perfect start to your week.

Tuesday - 'Kettlebell Bootcamp' with Adura

Training late evening has never been my thing but Adura wakes everyone up with a swing tabata and a triple set kettlebell circuit follows with individual challenges including Martin Lukac’s 300 jump rope, Gareth Marsden’s 70 Snatches, Vickii Onabulou’s 50 Squats. Great atmosphere, great people = great workout, I earned my tea (that’s northern for dinner) :)

Wednesday - 'Spinbells' with Katie & Jonathan Turnbull

Try performing interval sprints on a bike, straight into kettlebell swings and onto the floor for core drills, then back onto the bike for a hill climb......you get the picture. Jonathan focus’s on strength with circuits that sound impossible until you get to the end (He also throws in some dance moves to keep you entertained) Katie puts your heart rate through the roof with swings and beasts your abs with crunches, planks and a million variations of the two.

Thursday - 'Kettlebells for Cardio and Core' with Katie and Adura.

Intense swing drills and core workouts with a big focus on technique to ensure you engage your core muscles and feel each exercise in exactly the right place (predominantly your abs!). The final circuit of planks and Katie’s yoga inspired core exercises was one of the toughest ab workouts I’ve had in a long time.

Friday - 'Kettlebell Circuits' with Adura

Adura mixed up a circuit of pulling exercises; renegade rows, deadlifts and bodyweight training. During this class, everyone would rather be in the pub and Adura gets nothing but grief especially when it comes to mountain climbers, but as she points out your simply wasting energy that could be spent getting the circuit over with. Excellent workout if only she would quit it with the bloomin RnB music ;-)

Saturday Fitter London with Matt Whitmore

This was the first time I had no idea what Matt had planned for the class. I’ll let you into a secret....we almost always disagree when deciding on the Saturday Fitter London, mainly because Matt wants to fill the class with burpees, squat thrusts and press ups and I want to fill it with kettlebells, spinning and core :)

When the class commenced with a press up, squat thrust and goblet squat circuit, I pulled a face! Matt pulled one back that said “get on with it!”
However, before I know I’m sandwiched between Jack Jefferson and Chris Parnham (the stuff of dreams!) pacing with them and getting stuck into the drill.
The music, the weekend, Matt behaving like a fool and training with some of the fittest people I know, takes the energy to another level, if you’re not there you seriously feel like you missed out!

My week as a Freedom Pass Holder was fun, brutal, challenging, exhausting and inspiring. I loved not knowing what to expect (you can’t dread what you don’t know!), the variety, the instructors, the people, the music and the atmosphere. Everyone’s in it together to push you beyond your expectations and get you fitter than you’ve ever been.

PS I never got chance to do Phill’s Game’s classes so a blog devoted to one of his insane head to toe, back to front, 1000 rep challenges is coming soon ;-)

Funny :)

Funniest Fitter London Quote EVER! "10 minutes into Keris' spin, I saw God", haha! I kind of understand though because her spin classes are the most challenging ever!

VERY Funny Fitter London Pics
From L-R: Keris, Charlotte, Katie and Annabel - last minute of last week's Kettlebell Cardio and Core class:

Keris at last week's Saturday am class, haha:


There are more special pictures of Keris swinging and Matt's came up with a brilliant idea which we'll be sharing soon :)

Enjoy the rest of your week and hope we see you soon!

Breakfast Evolution: Bran Flakes to Brazil Nuts Pt II

So there I was enjoying scrumptious Nine bars and a Soya Cappuccino for breakfast as a quick energy hit. What was the problem?? Half an hour later and I was starving again. Soon I was having two for breakfast and considering a third!

At this point the lovely Matt stepped in and convinced me to try his favourite breakfast, a Topps Cafe Special: smoked salmon with steamed scrambled eggs (and if you're Matt - 10 rounds of toast and marmalade) and a black coffee. Although I never looked forward to it as much as my sticky, sweet bars it kept me full until way past lunchtime. Such a difference!

So why the need to change again...? Variety is so essential in your diet, I soon got to the point where I just couldn’t face salmon and eggs every morning. Admittedly the smell of freshly made toast in Topps cafe was becoming all too tempting every morning.

Just to digress for a second, I once heard Giles Coren (Food Critic) rant about how supermarkets and food outlets “nasally assault” costumers by pumping the smell of freshly baked bread, pastries and cakes out the door to tempt you in. Maybe it’s because I’ve eliminated them from my diet but I seem to notice this more and more, if you fancy a beating check out Paul’s, Ben’s Cookies and the worst offender by far Primrose Bakery – the smell of baking cup cakes makes you want to stick your head in the door and ask if you can lick the bowl!!

Anyway back to breakfast, at this point I was trying out one of the many caveman diets and so had switched to nuts and fresh fruit for breakfast. Berries, melon with brazil nuts or almonds was my favourite, but I soon to switched to macadamia’s and walnuts instead to up my Omega 3 intake.

Then I came across a recommendation from a top US nutritionist, and I quote “the best single dietary tip of optimal leanness, energy and sustained mental focus.” "What is it?", I hear you all cry......!!!! Well try rotating meat and nuts for breakfast. The meat allows for a steady rise in blood sugar and the nuts provide healthy fats that stabilise the blood sugar for an extended period of time.

For example:

• 1-2 Buffalo burgers + 1 handful of macadamia nuts

• 1 large venison steak + 1 handful of cashew nuts

• 1-2 lean turkey burgers + 1 handful of almonds

• 2 lean ground beef burgers + 1 handful of brazil nuts

• 2 chicken breasts + 1 handful of hazelnuts

Have I followed this....have I heck! And I can’t help but think it didn’t work for Henry VIII. However, a couple of mornings I have tried eating a chicken breast with my nuts and saving the fruit fix for later. It’s strange but certainly filling and does the job. I guess I’m still looking for what really works for me, I’ve certainly evolved but venison at 6am might be one step too far even for me!
What I will say is that cutting out the complex, refined carbohydrates and dairy has made a huge difference to my appetite, energy levels and subsequently my physique.

It took me ten years to get there, I hope you can be persuaded sooner to bin the Special K!

My Breakfast Evolution: Bran flakes to Brazil Nuts

Everyone has heard the saying “Breakfast like a King” but as a teenager I loathed breakfast and every morning without fail my mum would force two slices of toast into my hand as I legged it out the door which I would promptly sling over the garden hedge on route to school. By 11am a feeling of faintness would kick in but a Cadbury’s Biscuit Boost would soon sort that out.

Things changed when I became interested in fitness and I soon caught onto the “healthy” wholegrain cereal fad and Bran Flakes, Muesli or Special K became a fixture in my diet for years. The more I educated myself about nutrition and training the more I refined my cereal choices, swapping semi skimmed milk for skimmed, then onto soya milk, rice milk, almond milk, oat milk, goats milk.....you get the picture! As I learnt more about added salt and sugar I opted for millet rice flakes, quinoa pops or spelt flakes and in doing so joined the wheat free, taste free revolution.

Nuts, seeds and fruit were soon added for protein, omega oils and antioxidants and I pretty much thought I was reaching optimum nutrition as far as breakfast was concerned.
I was training hard by now, anywhere between 6-12 hours a week working towards a half marathon and pushing my body to fittest levels beyond my expectations (we all know how that turned out but that’s another blog entirely).
Soon my one bowl of cereal was becoming two and the size of a fruit bowl at that! Struggling to control portion size as my hunger was through the roof I switched to oatcakes for a wheat free, low fat, low GI and portion controlled (if you leave the box at home) breakfast. Toppings included organic peanut butter, raw honey or agave nectar.The next change came with a new career as I entered the fitness industry and with it a need for breakfast “on the go” in the form of cereal bars. I researched the best and opted for Nakd, Trek or Nine Bars; natural, raw and full of omega oils, fruit and nuts, great! Protein, carbohydrate, convenient and blooming lovely! I was pretty happy at this breakfast stage in my life, Nine bars are almost as good as a Cadbury’s Boost (so you know it’s too good to be true!)
The more I developed professionally the more I learned of new concepts in nutrition and the next step in my breakfast evolution brought about the biggest difference in my physique, fitness and energy levels. What was it....?

You’ll have to tune in next week :)

Keris & Matt

More Videos Coming Soon!