Monthly Archives

August 2016

Get The Basics Right

By News

People are very uneducated on how much of an impact nutrition can have on their training and body composition. I love the quote ‘Nutrition can make a good athlete great, and a great athlete good’. A person could be a potential olympic gold medalist but due to a shitty lifestyle and poor nutrition they are just an average joe.

The full potential of any person will never be achieved with poor nutrition.

Its simple really..  train hard, eat clean, stay hydrated, recover well. You MUST get the basics right before faffing around with anything else. The amount of people who ask me ‘what exercise can I do to get a flat stomach‘. If I were to ask that person. ‘how many hours do you sleep at night‘.. ‘how many pints of water do you drink a day‘ or ‘how much junk food do you eat in a week‘.. They might not realise how much of an impact that has on them getting a flat stomach.

You can do all the ab exercises in the world and eat crappy food, sleep 4 hours a night and be dehydrated and NEVER get a flat stomach..

The body is like a machine working on cogs and if one of the essential cogs isn’t working then the whole system won’t work as efficiently and optimally as possible. As a nutrition coach I always consider the bigger picture and never take a one size fits all approach for clients. Each person comes with different problems and stresses. Everyone has different lifestyles and are all educated in fitness, health and nutrition to a different level.

 

 

Psychology is always over looked. External factors should always be taken into consideration such as home life and stress, as well as how lifestyle impacts the way you eat. The group you may socialise with will have a massive impact on your diet and lifestyle. If your family or friends have a very unhealthy diet and poor nutrition, this is going to negatively impact your ability to stay on track.

Your mind set will always affect what you achieve. You must set goals that you believe in and know you can achieve to ensure you are always motivated. Along with mindset, it is essential to debunk myths to make sure you do not have incorrect knowledge from online forums or magazine articles.

Most women think that lifting weights and eating high protein diets will make them ‘massive’ or ‘bulky’. People may also believe that skipping meals and using fad diets will help them to loose weight. Knowledge is Power. Ensure your facts are from a reliable source. Not Heat Magazine!!

Genetics must always be considered. How one person metabolises fats and carbs will be different to another due to genetics and lifestyle. I love the quote.. ‘Genetics loads the gun, lifestyle pulls the trigger’. When you claim you are over weight because of genetics, its important to remember your lifestyle will MASSIVELY contribute to the fact you are over weight. Genetics can never be purely to blame.

The key to success is consistency. Its better to be 80% good 100% of the time than be 100% good 20% of the time. We all know that person who will go on a juicing diet and smash the gym only to burn out after a few weeks and call it a day for another 3 months! Don’t be that person!

Before you fill your diet with fat burners, weight loss shakes and fucking juicing diets (don’t get me started on juice diets). Get the BASICS right! Start going to bed at a reasonable time and recover well. Train hard and smart. Master your daily diet and drink plenty of water. The most important thing is to achieve good and consistent daily habits and behaviours! Create lasting lifestyle choices to make a better YOU!

 

If you liked this article check out my post on ‘Clean Eating Is Ruining Your Life

 

Kate’s Before and After Transformation

By Transformations

BEFORE

AFTER

Kate – Mum of 3

I asked Charlie to devise a nutrition and lifestyle plan to help boost my fat and carb intake. For as long as I can remember I have always exercised and followed a healthy, low fat diet and have a sound understanding and real interest in nutrition…but as an (aging!) mum of 3 that can’t run anymore due to major ab surgery (the result of carrying twins!!) I was fully aware that my skin and body needed a boost to stay lean and strong. I have always been slim, due to the running, but after having the boys I had a real problem with bloating. The surgery in 2013 helped, but I was still experiencing problems and have never been totally happy with my stomach.

I knew of Charlie from the gym and liked her way of eating – I knew she would be able to help me improve my diet, reduce my bloating and help flatten / strengthen my stomach. And I was right! Not only has she introduced me to the best breakfast EVER, she also advised me to cut the cardio and do more ‘weight’ training. In just 1 week of following her advice I saw my stomach flatten dramatically, my legs felt strong and my skin looked healthier. Thanks to Charlie I feel lean and have more energy…she is such a good motivator, committed to you and your goals and knows her stuff! I would (and have!) recommended her services to anyone…she has really inspired me to learn more about health and nutrition.

THANKS CHARLIE!!!

Summer Superfood Salad

By News

When most people think of salad, they think of the pathetic portion of old lettuce leaves with tomato and cucumber that you get as a ‘side salad’ in some restaurants. People say ‘I hate salad’… Well of course your going to bloody hate salad if you have always eaten really bad salads.

Salad is an amazing way to pack heaps of amazing veggies into one meal and make it super yum at the same time.

Summer Superfood Salad

Ingredients:

serves 1

Salad:

  • 200g sweet potato (can be substituted for beetroot, butternut squash, carrot, or parsnip)
  • 1/2 a bag (125g) of cooked mixed quinoa (can be substituted for rice)
  • 100g cooked chicken breast (can be substituted for any other meat or fish)
  • 1 handful of brocilli
  • 1 handful of asparagus
  • 1 courgette
  • 5 raddishes
  • 1/2 cup sprouted mung beans (I sprout my self but you can buy in shops)
  • 50g low fat feta cheese (can be substituted for goats cheese or halloumi)
  • 1/2 an avocado

Dressing:

  • 1tsp cashew butter
  • 1tsp harissa paste
  • 1tbsp sweet chilli sauce
  • 1tbsp apple cider vinegar
  • 3tbsp lemon juice

Directions:

Chop the sweet potato and place on a baking tray with a sprinkle of salt and pepper. Place in a pre heated oven at 160 degrees for approx 1.5 hours.. Turning as cooking. (I like my sweet potato super cooked). When the sweet potato is almost ready you can prep the rest of the salad.

Place the broccoli and the asparagus into a steamer and cook until only just soft. Once cooked place to the side to cool

Spiralize the courgette to make courgetti. If you don’t have a spiralizer you can simply grate the courgette.

Slice the radishes into super thin slices using a peeler or a long grater.

Cut the feta and chicken into little cubes or slices

For the dressing combine all ingredients in a bowl or better a small blender and mix/blend until smooth.

The avocado.. God this bit is hard. If you cut the avocado in half then leaving half in the skin you cut strips to around 3/4 of the way down. You then carefully remove the skin of the avocado and fan the slices out to make it look super pretty. Failing this.. if you don’t care so much how its going to look. Just chop it into cubes.

The quinoa can be hot of cold depending on your preference.

Finally once the sweet potato has cooked, combine the sweet potato, quinoa, broccoli, asparagus, courgetti, radish, mung beans and feta in a bowl and lightly mix being careful not to squish it.

Put the mixed salad onto a plate and top with the chicken and fanned out avocado followed by the dressing.

Enjoy 😀

Notes:

Try using different greens, different roast veg and different meats. This salad also works well with a satay dressing