Hi,
A few people have asked about this now so here's the recipe for my personal favourite smoothie.
It covers just about everything - protein, good fats, carbs, vitamins etc.
1/2 cup (125ml) Milk - ideally soy milk
2 raw eggs (whole) - don't worry, you can't really taste these!
1/2 cup of rolled oats
1 banana
2 ice cubes
1 cup of frozen fruit of your choice (I use the mixed berry smoothie mixes you can get from most supermarkets)
Chuck it all in a blender and give it a good blast until it's mixed properly. I've played around with this to get it right so it shouldn't be too thick or too runny, and makes about a pint.
Depending on which ingredients you use it should give around 570 kcal, 26g protein, 77g carbs, 18g fat. Perfect for breakfast or a quick pick-me-up if you're short on time.
Kettlebell Workshop...
For those of you local to Dartford, I'm running a Kettlebell workshop on Saturday 28th Nov ('09), 3-6pm at Acacia Hall, Dartford.
You'll learn some of the basics with this bit of kit, that you can add into your training at the gym or at home.
More details at MarkOneFitness.co.uk
This needs to be booked and paid for in advance and places are limited so if you're planning to attend get in quick!
Mark
Saturday, 21 November 2009
Wednesday, 18 November 2009
Beat the Winter Bug with Zambroza
It's that time of year again when everyone seems to fall victim to colds and flu and whatever new "superbug" the papers declare is sweeping the nation.
Well as much as I'm sure viruses don't wait until Christmas to strike, people DO tend to get ill this time of year.
More than likely this is because people see December as a month where diet and exercise are impossible. They throw their diets out the window and see that one day of the year as an excuse to waste a whole month.
Yes, there may be more social do's or parties to go to, but that doesn't mean everything has to stop.
This lack of exercise, poor nutrition, and in many cases, excessive alcohol consumption will leave your body weak and susceptible to these bugs and viruses going round.
This, in my opinion, is the number one reason for the number of people who get ill this time of year, regardless of the cold weather.
Not to mention the amount of people who put on weight over the holidays.
So the message here is not to use that one day of the year as an excuse to waste all of your weight loss and fitness efforts. Yes, you can go to your work's Christmas party and have fun. Yes, you can go out for social drinks with friends...
But don't overdo it just because "it's Christmas". Keep your healthy eating plan going, keep up the exercise, increase your water intake to stay hydrated (especially if you're drinking alcohol).
And use your common sense! You know what's good and what's bad - more of the good, less of the bad!
Don't let Christmas put everything you've been working for on pause.
As for the colds...
Even the healthiest people fall victim to these sometimes when they're in contact with the germs so much, so it's not always avoidable.
Nobody likes that feeling when you wake up one morning and feel that little tickle in the back of your throat - you know you're going to get ill!
So what do you do? You wrap up warm, buy some vitamin C tablets, eat more fruit and stock up on Lemsip cos you know there's no stopping it!
Well I used to do exactly the same until I started promoting natural supplements. Then I came across an amazing little drink called Zambroza.
It's the most powerful anti-oxidant drink around and, although quite expensive, it works!
At £20 a bottle it's probably not something you'll take as the label suggests (15ml twice a day - meaning you'll get through the bottle in about 2 weeks), although the benefits of doing so would be great.
So how should you take it?
Buy yourself a bottle and have it ready. This is the key. If you wait until you're ill to order it, it'll be too late.
Buy a bottle and keep it handy, then, when you feel that tickle, crack open the Zambroza and take a shot (about 30ml) in the morning, at lunchtime, and in the evening. The bottle'll go in about 4 days like this, but I've never had a cold since I've been doing this (nearly 2 years).
£20 in 4 days might seem a lot, but how much is just one day off work going to cost you? And what price would you put on not feeling lousy for a week?! (plus the money you'll save on Lemsip, Lockets, and anything else you buy when your ill!)
I'm not going to guarantee that this'll work for everyone, but it's worked for me without fail for the last 2 years or so.
You can get your Zambroza with 15% discount here
I personally always keep a bottle handy. As soon as I open it, I order a replacement so I don't get caught out.
Give this a try, and if it works for you please leave a comment below to let people know.
(and if you already have a cold, you can still take Zambroza to help speed up your recovery)
Hope this helps a lot of people,
Mark
Well as much as I'm sure viruses don't wait until Christmas to strike, people DO tend to get ill this time of year.
More than likely this is because people see December as a month where diet and exercise are impossible. They throw their diets out the window and see that one day of the year as an excuse to waste a whole month.
Yes, there may be more social do's or parties to go to, but that doesn't mean everything has to stop.
This lack of exercise, poor nutrition, and in many cases, excessive alcohol consumption will leave your body weak and susceptible to these bugs and viruses going round.
This, in my opinion, is the number one reason for the number of people who get ill this time of year, regardless of the cold weather.
Not to mention the amount of people who put on weight over the holidays.
So the message here is not to use that one day of the year as an excuse to waste all of your weight loss and fitness efforts. Yes, you can go to your work's Christmas party and have fun. Yes, you can go out for social drinks with friends...
But don't overdo it just because "it's Christmas". Keep your healthy eating plan going, keep up the exercise, increase your water intake to stay hydrated (especially if you're drinking alcohol).
And use your common sense! You know what's good and what's bad - more of the good, less of the bad!
Don't let Christmas put everything you've been working for on pause.
As for the colds...
Even the healthiest people fall victim to these sometimes when they're in contact with the germs so much, so it's not always avoidable.
Nobody likes that feeling when you wake up one morning and feel that little tickle in the back of your throat - you know you're going to get ill!
So what do you do? You wrap up warm, buy some vitamin C tablets, eat more fruit and stock up on Lemsip cos you know there's no stopping it!
Well I used to do exactly the same until I started promoting natural supplements. Then I came across an amazing little drink called Zambroza.
It's the most powerful anti-oxidant drink around and, although quite expensive, it works!
At £20 a bottle it's probably not something you'll take as the label suggests (15ml twice a day - meaning you'll get through the bottle in about 2 weeks), although the benefits of doing so would be great.
So how should you take it?
Buy yourself a bottle and have it ready. This is the key. If you wait until you're ill to order it, it'll be too late.
Buy a bottle and keep it handy, then, when you feel that tickle, crack open the Zambroza and take a shot (about 30ml) in the morning, at lunchtime, and in the evening. The bottle'll go in about 4 days like this, but I've never had a cold since I've been doing this (nearly 2 years).
£20 in 4 days might seem a lot, but how much is just one day off work going to cost you? And what price would you put on not feeling lousy for a week?! (plus the money you'll save on Lemsip, Lockets, and anything else you buy when your ill!)
I'm not going to guarantee that this'll work for everyone, but it's worked for me without fail for the last 2 years or so.
You can get your Zambroza with 15% discount here
I personally always keep a bottle handy. As soon as I open it, I order a replacement so I don't get caught out.
Give this a try, and if it works for you please leave a comment below to let people know.
(and if you already have a cold, you can still take Zambroza to help speed up your recovery)
Hope this helps a lot of people,
Mark
Thursday, 12 November 2009
Nutritional Support
Hi All,
I've recently come across a new programme designed to help you eat a healthy diet to suit your own personal dietary needs.
I get a lot of e-mails from people asking me to promote their products and most of them are useless, but I took the trial on this one and it looks pretty good.
Plan:one is an online, interactive nutrition programme that will help you lose weight, tone up, gain muscle, or whatever your training goals are.
What you get is a programme that you can enter your details into - height, weight, body fat percentage (if known), and your measurements - then it will give you a diet plan designed to suit your persoanl daily calorie requirements with healthy recipes.
You'll get told exactly what to eat and when, with the precise portions and measurements for all ingredients, and a calorie count for the meal (as well as preparation instructions).
It even makes you a shopping list so you get everything you need.
This is ideal for anyone who struggles with their diet as it's like having your own personal nutritionist telling you what to do.
They offer a 14 day trial for $4.95 (about £3.50) so you can give it a test run before committing to anything. (Click here)
I recommend giving this a try, even if you cancel after the 14 days, just to see if you think it'll be any help to you.
There's a lot on there recipe-wise, so you can take one of their plans and adjust it, taking out anything you don't like. Or you can even create your very own diet plan, using their resipes or by adding your own.
Click the link below and take a look at their website, and it can't hurt to give it a go!
Plan:One Online Nutrition Expert
Mark
I've recently come across a new programme designed to help you eat a healthy diet to suit your own personal dietary needs.
I get a lot of e-mails from people asking me to promote their products and most of them are useless, but I took the trial on this one and it looks pretty good.
Plan:one is an online, interactive nutrition programme that will help you lose weight, tone up, gain muscle, or whatever your training goals are.
What you get is a programme that you can enter your details into - height, weight, body fat percentage (if known), and your measurements - then it will give you a diet plan designed to suit your persoanl daily calorie requirements with healthy recipes.
You'll get told exactly what to eat and when, with the precise portions and measurements for all ingredients, and a calorie count for the meal (as well as preparation instructions).
It even makes you a shopping list so you get everything you need.
This is ideal for anyone who struggles with their diet as it's like having your own personal nutritionist telling you what to do.
They offer a 14 day trial for $4.95 (about £3.50) so you can give it a test run before committing to anything. (Click here)
I recommend giving this a try, even if you cancel after the 14 days, just to see if you think it'll be any help to you.
There's a lot on there recipe-wise, so you can take one of their plans and adjust it, taking out anything you don't like. Or you can even create your very own diet plan, using their resipes or by adding your own.
Click the link below and take a look at their website, and it can't hurt to give it a go!
Plan:One Online Nutrition Expert
Mark
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