Serves 4
Ingredients:
1 onion (finely cut)
2 cloves of garlic
1 tbsp of fresh cut ginger
1/2 teaspoon turmeric
1/2 teaspoon cinnamon
1 1/2 teaspoons paprika
1/2 cumin
1/4 cup mint.
4 chicken breast or thighs
400ml Organic chopped tomatoes
1 cup of water
1 lemon
2 cups of green beans

Heat saucepan with a little bit of olive oil. Sauté onion, garlic and ginger until soft then add Chopped tomatoes, spices, chicken, 1/2 water. Allow to simmer with lid on for approx 30min then add green beans, mint. Simmer until green beans are cook & check chicken. Serve with wedge of lemon and fresh salad.

Note: Didn’t have any green beans so replaced with tender stem broccoli…whoops my bad!

Add a solid protein source, inject some nutrients and fight those mid morning cravings! This simple breakfast recipe makes a fantastic start for your day. Enjoy with some grilled lean bacon or thin ham & some fresh melon or berries. This leaves you with a whole protein source, a nutrient rich carb source & if you go for those berries a dose of antioxidants. Ohhh yeah and it taste good…..real Good!

Ingredients:
1 fresh courgette
2 fresh organic eggs
1 medium onion
Sea salt & pepper to taste

Crack eggs into mixing bowl and whisk up.
Grate courgette and add to bowl
Chop onions and in the bowl it goes
Add S&P to taste
Now mix all together & heat pan with little bit of olive oil.
Add tablespoon size portions to pan (to big and they will crumble!), allow to brown before flipping.

This will make approximately 6 Zucchini Pancakes.

For more information of nutrition & Personal Training please contact Jamie on: Jamie@essexbootcamp.co.uk

“A friend of mine called and told me his wife was about to join a boot camp ‘just like yours’ in Cambridge, close to where they live. Whilst I was happy to encourage her into exercising, I confidently stated the following:

‘It won’t be a boot camp. It’ll be an aerobics class outdoors. Nearly all of these so called boot camps are.’

Quite a bold statement. Bear in mind my friend was aware we use tyres, jerry cans, weighted rucksacks and other items you’d class as ‘old school’. In addition to this, I’d always said the intensity of the sessions was quite high (beginners please take note – we’re always sensible with you and never ask you to do more than you can cope with). He was expecting this boot camp to be the same and I was confident it wouldn’t be.

The morning after her boot camp session, he gave me a call. Being tasked with picking her up, he decided to arrive ten minutes early and have a look. His comment:

‘I didn’t get it. It just looked like a normal aerobics session to me. They had yoga mats, water, towels and there was music. She hasn’t exercised for years and got in the car looking as fresh as she did when I left’

Now I’m not for a second criticising anyone that decides to take up exercise and improve their fitness. Whatever you decide to do – well done! The problem I have with certain ‘boot camps’ is when they clearly aren’t boot camps.

When people think of boot camp training, they usually envisage a demanding outdoor session using military based exercises – exactly what you get with Essex Boot Camp. What they don’t expect is to be doing a glorified gym class, dancing, making daft ‘woo-hoo, yeah’ noises and doing high-fives. Unfortunately there are far too many boot camps that fall within that description. The fact I predicted her class would be like that even before she turned up says a lot about these groups’.”

So there you go. If you’re looking for quality boot camp training, come to Essex Boot Camp. The original, best and largest boot camp training session in the area – for a reason.

Whilst I may agree with some of the points raised, I think a whole lot more could be added to the list. Perhaps better. Anyone care to add tips 6 to 10?

Allow me to be blunt: Our children are fat and they are getting fatter.

While there are many opinions as to the solutions to this epidemic problem – one thing is certain: It starts in the home.

Here are 5 basic strategies for raising healthier, fitter children.

Be the parent

This one may border on harsh. I don’t know how many times I’ve heard parents tell me “he only eats french fries”. If french fries were an option every meal, I’d probably only eat them too, if I were 4. As parents our jobs aren’t easy. Despite what big food companies would have us believe, children should not be placed in charge of what they eat. Placating a whining child with a sugar/fat/salt bomb does the trick short-term, but making high/empty calorie foods a daily option will send them down a very unhealthy path.

Daily activity

It doesn’t matter what you do, just go out and play. Take the lead and bring the kids outside or to a community center or an indoor pool if it’s raining outside. On that note, why let a little rain stop you? Put on the raingear and jump in some puddles.

Eat Meals Together

With non-traditional working schedules and dual-income families, meal times are often on-the-go, fast, or even non-existent. Aside from the obvious benefits of generally healthier meals, it makes for great family bonding time and reduces the likelihood of children taking up smoking, drinking, and drug use. Make time for this at all costs.

Give choices

Contradiction to point #1? No! Giving choices within the context of healthy eating should be encouraged. Have children pick a recipe, pick their own fruits/veggies and have some say in meals, as well as help out with preparation. This will help empower them to make decisions.

Join a team

Or an individual sport – something active. Even if your children are less oriented towards athletic pursuits, there are a wide range of active options that will appeal to a wide variety of interests. In addition to helping keep kids fit, being part of a team or a sport in general can help foster teamwork, cooperation and build self-esteem.

Source

The idea that a shoe you can wear that tones your body seems a great idea, but what’s behind the hype. A recent article on the BBC website highlights some of they key points for discussion. What do you think?

A craze for flip-flops that supposedly help people lose weight and improve muscle tone has prompted Marks and Spencer to launch their own range. But is there evidence behind the fad?

It seems too good to be true. Footwear that started life on the beach has now been designed to help tone and trim your legs and bum every step you take.

High demand for the fitness flip-flops has prompted Marks and Spencer to jump on the bandwagon and launch its own version. It is the first High Street version, with a High Street price tag. But are they really an easy solution to toning up?

The original version, FitFlop, was launched in June 2007 and has sold over 10 million pairs. Sports footwear companies like Reebok soon followed suit and introduced their own ranges.

Makers say the sandals are designed to destabilise the foot slightly and force the legs to work harder by engaging muscles for a longer period of time with each step.

But there has been much discussion over the efficacy of the “gym in a shoe” everywhere from Facebook to the Mumsnet chat forum.

The company behind FitFlops points to its own research. It suggests the sandals help increase leg and bottom muscle activity by up to 30%, absorb more shock than a normal shoe (up to 22%) and help your joints. But while conducted by Salford University, the research was conducted on a sample of just 20 women. The company also points to 100-plus testimonials on its website.

Marks and Spencer says its own fitness flip-flops are based on independent research conducted by Dr Stefan Grau, an expert in biomechanics at the University of Tuebingen in Germany, one of Europe’s leading sports science universities. While it was not conducted specifically for the retailer, Dr Grau has endorsed its new range.

According to the scientist, walking barefoot means the foot rolls more than in shoes, so wearing shoes which simulate this means the foot flexes more and in turn “works harder” and increases muscle activity. His study was based on 600 subjects.

Foot specialists say the fitness flip-flops are obviously better than the average flip-flop. This is because they are slightly elevated and are shock absorbent, says Michael O’Neill, consultant podiatrist at St Margaret’s Hospital in Windsor and spokesman for the Society of Chiropodists and Podiatrists.

Raised heartbeat

But he adds that they are “the best of a bad bunch” and not as good for you as a pair of trainers. Those with conditions such as flat feet should avoid them completely, he adds.

Podiatrist Lorraine Jones says she sees a lot of injuries from people who wear flat shoes, like flip-flops. She agrees that compared with them, fitness fit-flops are good because of the cushioning and the strap over the foot could help control excessive motion in the mid-foot.

“If someone has excessive motion in the mid-foot that isn’t controlled they could suffer tissue damage or heel or calf pain,” she says.

But, she says she doesn’t know anyone who has worn them who would say they have given them a “gorgeous bum or legs”.

“It depends in which context you wear them. If it is a shortcut to getting a great bum and thighs, or if you are buying them with the aim of improving your muscle tone, then you are buying them for the wrong reasons.

“You might be better putting on a pair of trainers and striding out for a long walk, or getting on your bike. You have a better chance of toning up in a short space of time.”

Chunky sole

The whole idea that fitness can be meaningfully promoted by footwear choice rather than lifestyle change is also questioned by some sports experts.

David Castle, editor of Running Fitness magazine, says fitness flip-flops are not going to give you the endorphin high of exercise – or the results.

“I don’t doubt the claims, but people really shouldn’t consider these shoes as an alternative to a proper run or gym workout.

“You are not going to get fit wearing a pair of flip-flops – not in the truest sense of the word. They aren’t going to raise your heartbeat because they won’t improve your aerobic fitness. If you wear a pair for four months and then try and run a marathon you are not going to have the fitness you need to run that marathon.”

While the fit-flops may boast cutting edge technology, when it comes to the style stakes they get the thumbs down from some – despite having appeared in Vogue.

“They are the comfiest-ever sandal – think of wearing a sofa on your feet – but they can hardly be called cutting edge fashion,” says Angela Kennedy, style director of Woman and Home magazine and reluctant fitness flip-flop fan.

“By virtue of their chunky sole they focus on creating a much heavier look on the feet which makes it really hard to balance out clothes wise.

“I love them for comfort and wear them when I’m on my feet all day on a hard studio floor, or walking long distances, but do find them hard to style up and have to think carefully about what to wear with them.”

• Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
• The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
• Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
  
• Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
• Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
• A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
• Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink?

You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

You can do some research and use a calculator and measuring cup if you like, but nature’s pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn’t need to run to the bathroom too frequently. When in doubt, drink a little more.

Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.

It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.

Tips on Drinking Water

• Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.
• When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.
• When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won’t be able to stop to get caught up.
• You’ve heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge!

Source

ScienceDaily (June 23, 2011) — If you’ve been trying to lose weight and suspect your body’s working against you, you may be right, according to a University of Illinois study published in Obesity.

“When obese persons reduce their food intake too drastically, their bodies appear to resist their weight loss efforts. They may have to work harder and go slower in order to outsmart their brain chemistry,” said Gregory G. Freund, a professor in the U of I College of Medicine and a member of U of I’s Division of Nutritional Sciences.

He particularly cautions against beginning a diet with a fast or cleansing day, which appears to trigger significant alterations in the immune system that work against weight loss. “Take smaller steps to start your weight loss and keep it going,” he said.

In the study, the scientist compared the effects of a short-term fast on two groups of mice. For 12 weeks, one group consumed a low-fat diet (10 percent fat); the other group was fed a high-fat (60 percent fat) and had become obese. The mice were then fasted for 24 hours. In that time, the leaner mice lost 18 percent of their body weight compared to 5 percent for the obese mice.

Freund said that there is an immune component to weight loss that has not been recognized. “Our data show that fasting induces an anti-inflammatory effect on a lean animal’s neuroimmune system, and that effect is inhibited by a high-fat diet. Some of the brain-based chemical changes that occur in a lean animal simply don’t occur in an obese animal,” he said.

This breakdown occurs because obese animals resist down-regulation of genes that activate the interleukin-1 (IL-1) system and associated anti-inflammatory cytokines, he said.

The scientist also studied differences in the behavior of the two groups of mice, monitoring how much they moved, administering tests to discern the animals’ ability to learn and remember, and noting whether the mice exhibited signs of depression or anxiety.

The results suggest that beginning a diet with a fast or near-fast may alter brain chemistry in a way that adversely affects mood and motivation, undermining the person’s weight-loss efforts.

“The obese mice simply didn’t move as much as the other mice. Not only was there reduced locomotion generally, they didn’t burrow in the way that mice normally do, and that’s associated with depression and anxiety,” he said.

Beginning a weight-loss program in a depressed frame of mind and with decreased motivation doesn’t bode well for the diet’s success, he noted.

Funding was provided by grants from the National Institutes of Health, including the Ruth L. Kirschstein National Research Service Award, and the USDA National Institute of Food and Agriculture.

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A functional exercise is one that is relevant to movements that we encounter in every day life. An exercise is considered functional when it prepares us for some movement challenge that we are actually likely to encounter. Technically speaking, a functional exercise is multi-joint and multi-plane; this is the definition favoured by physical therapists

“At Essex Boot Camp we consider it an absolute necessity to deliver the most effective exercises to cater for our clients fitness needs. Employing a multitude of functional exercises not only works large groups of muscles but also strengthens the core at the same time, a must in every work out no matter your age or fitness capabilities ”, Glynn Roberts proprietor Evo fitness/ ex Royal Marine.

“Cutting edge research in health and fitness has recently proven that utilising more functional exercises on a regular basis, maintains strength in the core and back muscles. This is vital, as links with a weak core have been made with thyroid and prostate problems in men and women alike!” Jim Sweeney Bsc Hons.

Start utilising a functional exercise programme today! Call 07710214696 to receive a free health and fitness consultation with an exceptionally qualified Personal Trainer (REPs Registered).

Which leads us to internet diets. There’s thousands of them. All promising that their simple plan is the key to massive weight loss. Strangely these winning formulas often result in you having to hand over your credit card details.

Recent news from the British Heart Foundation took me back to 1998 when I first saw a plan which had allegedly been created by the BHF with the approval of surgeons. The diet consisted mainly of cabbage, beef and bananas if I remember correctly. It was nonsensical and completely useless to anyone that truly wanted to drop their weight.

So, in 2011 I was amazed to see that diets created in the name of the BHF are still doing the rounds. At a time when people have more than enough legitimate information available to make informed decisions on diet plans, it seems amazing that people would be suckered into following anything that clearly would not work in the long term.

Most ‘fake’ internet diets will generate results. You will lose weight and so you’ll feel pretty good about yourself. The only problem is they work by ridding the body of water and muscle to achieve this, rather than the main problem which is fat. The diet isn’t sustainable and so people go back to their original diet and soon find the weight comes back on – and rapidly.

Whilst I’m not elevating the BHF diet above others, I thought it would be worthwhile highlighting this particular ‘fake’ diet and what the BHF truly advocates. They do a good job and it’s a shame that internet snake-oil salesmen have taken to making money selling bogus information in their name. Enjoy the brief video and be sure to check out the link at the end.

This is a very common trend, which is ultimately due to a natural decrease in metabolic rate once you pass the age of 28-34. Recent research has suggested metabolism decreases by around 10% per decade. The main reason for this natural drop in metabolic activity is the loss of metabolically active muscle mass resulting in inert fat deposits and an increase in weight.    

“At Essex Boot Camp we advocate that every client participates in our unique resistance and cardiovascular based work outs. It has been proven time and time again that the denser the muscle tissue the more calories used by the body from day to day, even at rest! In fact for each pound of muscle earned each person will expend 35 to 50 more calories per day, this does nt sound a lot but can be the difference that your body needs to achieve your fitness objectives  ”, Glynn Roberts. Director EBC.

“Muscle strength and density peaks at around 25 years of age and plateaus at around 35-40, after this it shows an accelerating decline. This subsequent loss in muscle fibre and strength has a variety of negative consequences that impede every day living, most notably the marked drop in metabolic activity and accelerated weight gain. Muscle strength can be greatly improved by as little as eight weeks resistance/functional training which are exactly the methods we employ at each Boot Camp session!” Jim Sweeney Bsc Hons. Director EBC.

If you’re looking to make a change in your exercise regime, start a regime in the first place, or need advice on shifting weight. Essex Boot Camp can help. Contact us for a free trial on 07739 098790.