{Guest Post} Pre-workout nutrition – getting it right!

by Jemma Andrew-Adiamah on September 20, 2014

in guest post

sleeping

When you make the decision to get fit and shed a few extra pounds, it can be tempting to throw yourself in deep; impulsively turning up at the gym water bottle in hand, ready to tackle whatever the treadmill has to throw at you.

All too often you can find yourself suffering from ‘jelly legs’ in the early stages of your workout,  causing you to give in a little bit, turn down the treadmill speed, drop your weight, take five. You’re hungry, tired, and lethargic – and you’re already watching the clock and edging your way to the door.  

Your body needs some energy. In heading to the gym without fuelling your muscles, you have committed the ultimate crime. Imagine your body as a car – it needs the right ingredients to function at its best. Instead of premium oil and performance fuel, your body needs protein, carbs and energy. Without it, you can find yourself falling at the first hurdle.

In order to perform at your best, you’re looking for foods that offer a good source of both protein and carbohydrates. Avoid refined sugars; think natural oats, dried fruits, nuts and seeds for healthy, good carbs and fats.

banana-pb-smoothie

Peanut Butter and Banana Smoothie

Believe it or not, combining these two tasty treats leads to a delicious pre-workout smoothie, and one that can be whipped up in an instant. Bananas are a great pre-workout snack, offering a powerful combination of digestible carbohydrates and potassium, to allow you to perform at your very best.

It may come as a shock that peanut butter has great nutritional value, however it’s becoming an essential ingredient to a rising number of fitness fanatics. Packed with essentials including fibre, protein, vitamin E, magnesium, potassium, vitamin B6 and of course, all those good monounsaturated fats, peanut butter is excellent fuel. 

greek-parfait

Greek Parfait

Combining a protein and calcium packed Greek yoghurt, delicious fresh fruit and oats gives you the perfect, fresh and tasty pre-workout snack to keep you on track to both perform at your best and shed excess fat.

It’s important to avoid the sugary flavoured Greek yoghurts, so try and keep it as natural as possible. The same goes for the oats you choose – stay clear of sugary mueslis in order to achieve the best results.

granola-bars

Homemade Granola Bars

The beauty of homemade granola bars is the ability to get really creative. Cram them full of your favourite nuts and seeds to get a taste you’ll really enjoy. Of course, it’s important to avoid the chocolate, so for added flavour consider a variety of berries and dried fruit.

Also remember that dried fruit is often coated in sugar, and some fruits are higher in natural sugars than others, so really think about what is going to be worthwhile – blueberries make a very good choice indeed!

For all of your healthy essentials, look no further than Country Products, who provide an extensive range of dried fruits, oats, cereals, rice, nuts and seeds to get you started on the right track.

I know that pre-workout snacks are not for everyone, but if so how do you like to fuel your workout?  Do you feel fine to exercise without a snack beforehand?

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{Fashion Friday} Trenching it up!

by Jemma Andrew-Adiamah on September 19, 2014

in Fashion Friday

Happy Friday friends!  I’m really happy to be back for another Fashion Friday post, which I love to write as it gives me a chance to do a bit of window shopping and check out the latest fashions. I have a shopping trip planned to update my wardrobe after the baby and with these posts my wish list only seems to be getting longer. 

One thing that I’m looking forward to is getting a capsule wardrobe together for the autumn that concentrates on interchangeable staples. Now that the weather is beginning to cool off we enter that weird transitional phase where we are unsure about what to wear – the sun is shining, but it’s freezing cold out outside.

At this time of year, with weather like this I always resort to layering because if it gets too hot I can take a couple of layers off and do the reverse if it gets cold again.  On some days I feel like I need a coat, but nothing too heavy just something to cover up and keep me dry if it rains. One autumnal wardrobe staple that is a classic is the good old trench coat and they are everywhere right now.  Here are some of my favourite picks that I’ve found from the high street: 

trench coat

1. Soft bonded trench coat, Topshop

2. Stud sleeve mac, Primark

3. Dark brown faux fur collar trench coat, River Island

4. Dark red arrow trench coat, Joules

5. 3/4 sleeved trench coat, House of Fraser

6. Ines de La Fressange trench coat, Uniqlo

7. Classic cotton trench coat, Mango

8.  A-line trench coat, John Lewis

9. Dark grey sleeveless trench coat, River Island

It’s amazing looking at how many different varieties and looks that are available from one style of coat. Not only is there the classic belted beige trench coat, but they also come in a variety of colours, patterns, lengths and even without sleeves.  

Although out of my price range I adore the jewel blue of the Ted Baker trench coat from John Lewis.  I like the fact that it’s almost like a hybrid of a traditional trench coat and a princess coat with the skirt at the bottom.  The sleeveless trench coat is a great alternative for those fashion forward folks, which I think would look great with black cigarette trousers, a white shirt and worn open like a waistcoat for a more streamline masculine look. 

What staples do you have in your transitional capsule wardrobe?  How do you pick what to wear in the morning when the weather is so unpredictable?

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Get Active with National Fitness Day 2014

18 September 2014

Sometimes when we’re in an exercise rut or have lost all of our motivation to workout it’s nice to have something like an event to inspire us to get moving.   Recently we have been blessed with the amazing athletes competing in the Commonwealth Games, runners in the Great North Run and wounded war heroes […]

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Nesting, trying to relax and postpartum body thoughts – #39 weeks

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Officially there are only 3 days to go until our due date! We’re really playing the waiting game now. So far there hasn’t been any obvious signs of labour except more period like pains over the weekend in my lower back and under my bump   I’ve also been feeling some stretching sensations down below too […]

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{Recipe} Pecan Maple Cinnamon Granola

16 September 2014

When it comes to food, nothing reminds me more of the autumn than maple syrup and the smell of cinnamon.  I’m a big fan of both flavours, but only seem to have them regularly in the colder months.  There is something quite warming about the smell of cinnamon and let’s face it maple syrup pretty much […]

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Get Fit With Samsung – WIN a Samsung Galaxy S5 mobile phone

15 September 2014

Happy Monday lovelies!  I’ve got something fantastic to kick-start your week and I think that you are going to love it!  I’m always so happy when I secure such incredible giveaways for my amazing readers and this is definitely one of those.  If you are into your technology and gadgets, specifically the latest smartphones like me […]

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