Tag Archives: protein

C9 Cleanse

Sorry for being quiet recently, I’ve just gone back to work and teaching has been pretty crazy!

Anyway I’m here to tell you about the recent cleanse I’ve been on, C9. 

  
I decided to do this cleanse because I wanted to lose a bit of weight but mainly wanted to give my body a really good detox.

The first 2 days you don’t eat a meal, you have lots of aloe Vera gel, fibre tablets and can snack on fruits and vegetables which in the booklet are called ‘free foods.’ To say I was hungry was an understatement, by the second day I really wanted to eat and I found that I lacked energy when working out.

Days 3-9 you can introduce a 600 calorie meal and I chose to have mine as an evening meal. I was so looking forward to this meal and it didn’t disappoint, however I felt the next day I was hungry and counting down the hours.

I was pleased with my weight loss I lost 2.5-3kg in 4 days and 1.5inches off my waist. But I do think this was due to a severe lack of food and the fact I was starving! 

All in all I wouldn’t really recommend C9 to people who train and who are in shape already. If you have a holiday coming up and have a bit to lose then it’s worth trying it because I think it does cleanse and give a kick boost in losing weight. 

I regret doing it now as my training has suffered but at least I have given it a go. I need to learn to be happy and be confident that what I eat is good for me and that I’m happy with my body. 

Good luck if you do the cleanse but I honestly would recommend just eating healthy, drinking water and exercising. 

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Blend blend blend

One of the best thing I have discovered this year is the good old fashioned blender! I had heard about the nutribullet but at roughly £84.99 thought it was a little pricey, I then found one that was very similar made by Breville and was only £29.50.

  
These blenders are brilliant because you add all of your ingredients straight into the bottle, therefore it minimises mess and washing up also! 

This blender has been a massive hit in my house with both my parents and my sister making themselves healthy shakes. I also like it for mixing my protein shake as it eliminates the yukky lumps you get from a shaker. The Breville comes with two bottles as well which is really hands, they have clip lids so are great for on the move. Simply plug the blender in, pour your ingredients in and then press go and it’s done. 

There are so many great shake recipes out there and so easy to make. I’ve included a couple of my favourite below. 

Chocolate protein & peanut butter

  • 2 scoops chocolate protein powder
  • 1 cup unsweetened almond milk
  • 1 banana 
  • 2 tbsp peanut butter
  • 3-5 ice cubes

  
Blueberry smoothie

  • 2 scoops strawberry/ vanilla protein
  • 1 handful blueberries
  • 3-5 ice cubes
  • 1 banana
  • 1 cup unsweetened almond milk

  
For more great recipes check out this website they have hundreds.

http://www.bodybuilding.com/fun/proteinshakes.htm


Protein wafers

I’m trying to increase both my food and my protein intake and thank heavens for MyProtein and their wonderful protein goodies.

I’ve recently become slightly addicted to My Proteins Protein wafers. They’re absolutely delicious and contain 15g of protein per serving which is great. They come in a range of flavours including vanilla, chocolate and strawberry. I’ve tried both the vanilla and the chocolate and love them both. 

They provide a brilliant snack, they contain 197 calories and 5.5g of sugar. I have a sweet tooth so these are perfect for helping to curb that crave and to give me that extra boost of protein.

These come in boxes of 10 and are £14.99 but My Protein always have deals on and at the moment they have 25% of use code flavours25. 

My Protein wafers
  
Check out their other goodies too, they do awesome muffins and cookies too! 


Protein ice cream… Yum! 

Upon a recent visit to London I discovered wheyhey ice cream, I can’t believe I’ve never had it before! 

I have such a sweet tooth and love ice cream so I was excited to try this little tub of strawberry delight that contained 20g of protein. 

  
The texture was slightly different to ‘normal’ ice cream but the flavour was delicious and it still tasted great. The best thing is that it contains nothing artificial and no sugar, it uses an artificial sweeter called xylitol. 

  
I got my tub from a health food shop but having looked at their website it is now beginning to be stocked further afield, including in Odeon cinemas! You can also buy from muscle foods and ocado 

Check out their web page 

Wheyhey


Pb City

Apoligies for being quiet on here recently, I have been poorly. I took a few days rest as think I have been over training a little and not fuelling my body enough.

This morning was my first session and I decided to give olympic lifting a go as it wouldn’t get me out of breath and plus it’s my favourite. 

We worked on technique and one of the coaches told me to just go light and work form due to the fact I’d been poorly, I nodded and agreed. However, once I pick up that barbell I just want to go heavy I can’t help it! 

We started with snatch, a movement I really don’t like because I find it so technical. I started to feel pretty good, we worked on a slow first phase up to the knees and then a fast final phase. I needed to focus on staying on my heels and taking my time, I tried to do this and to push my knees out and started to feel better. I slowly built up to near my 1 rep max of 62.5kg, I got up to 60kg and failed. I explained to the coach I hadn’t gotten a PB in a while in my snatch, so he said to put 63.5kg on the bar and just pick it up.

I took this on board and instead of fussing around I just went for it and I finished it! Was super happy and my confidence was given a massive boost so I decided to take the plunge and put a further 4kg on and got up to 67.5kg. First attempt and I did it and it felt so easy because I concentrated on keeping the bar close and staying on my heels.

Tips for a successful snatch

  • Keep the bar close to your body at all times
  • Stay on your heels throughout the lift 
  • Engage your lats and flat back when setting up for your lift
  • Strong shoulders

Then we moved onto squat cleans which I really enjoy, I’m still quite nervous as I had a bad injury in May this year but I’m building my confidence.

I started off at 60kg and built up to a pb at 92.5kg, this was a 2.5kg pb but I wanted more so put 95kg on the bar and did it first time. I also managed to catch it on film too! Really wanting to get that 100kg clean. 

Tips for squat clean

  • Again keep the bar close and start with your lats engaged 
  • Drive through your heels 
  • When the bar hits your hips, drop quickly to get underneath the bar
  • Once you’ve gotten underneath the bar keep your core engaged and your elbows high

Crossfit, haters gonna hate

The other day I had a conversation with my brother about crossfit and found myself becoming extremely defensive about the sport I have grown to love. Now my brother doesn’t and has never tried crossfit, he was however a junior world gymnastics champion so knows what it takes to be at the top of your sport. 

His arguement was that he was fitter than me because he can run further. My arguement was that although I hate running, I have other skills in my tool box, I can pull up, olympic lift, walk on my hands etc. Anyway the arguement escalated and ended up like most sibling exchanges do, in personal insults and a challenge. I will go for a run with him if he will do a crossfit session with me!

  
Anyway it got me thinking about when I first started crossfit and the amount of articles I read on the internet slating crossfit. I wonder how many of these people have actually tried a crossfit session before they started slagging it off?! 

Injuries- Any sport carries a risk of injury, it’s part and parcel of the activity you choose to do. I competed in trampolining for 15 years and ended up with 3 stress fractures but I’m not bitter. It provided me with so many opportunities and achievements. 

Of course anything that involves lifting weight or just being a gym will cause injury. I understand that people are concerned with the fact that crossfit coaches are not teaching the correct form, especially when it comes to Olympic lifting. Which is why it is important for people who want to begin crossfit to do their research on the box they are going to join, have a trial session, see what the coaching is like. I have to say whenever I have seen people, very rarely, get injured its when they’ve been doing their own workouts or practising by themselves in the gym. 

It’s just exercising- yes it is exercising but it is also a sport. A sport where top athletes train full time, watch what they eat, are sponsored and disciplined. It incorporates such a broad range of movements and I believe makes everyone from beginner to athlete a functional person. 

All crossfitters love to talk about crossfit- Yes this is very true! Why? Because it is a community, all of my best friends are from my crossfit box. We have social events, support one another and share common interests. But although I love crossfit I completely appreciate other sports and love to play and watch them also. 

It makes you bulky (women) – crossfit incorporates weightlifting, cardio and gymnastics and if done right it will make you lean. Will it build muscle ? Yeah! Will it make you look like a guy? No! You only have to look at the top female athletes and look at how amazing their bodies are! Not only are they full functional but they reflect a lot of hard work. 

  
You have to do paleo- Paleo is recommended and I really believe that Paleo is great. I do think however it should be adapted to the individual person, we are all human and need that odd sugar fix or the odd bottle of wine. 

Benefits I have found from crossfit 

  • Friendships
  • Community
  • A lean, functional body
  • Nutritional information
  • An outlet for my friendly competitiveness 
  • Knowledge on my body and how it moves 

I would recommend crossfit to anyone. Young, old, thin or fat I believe it really can improve health and wellbeing. 

And we do talk about other things apart from crossfit…. Promise! 

  


Breakfast berries 

Lots of people have asked me what I eat throughout the day so thought I would tell you a bit about my diet. 

I started eating breakfast a couple of years ago, prior to these I didn’t realise how important it was. Now my tummy sometimes wakes me up telling me I’m hungry! I used to think that eating Special K would give me a good boost to the day but now I’m more educated I try to start my day off much better. 

  
I love eggs and so most days will have scrambled egg, and yes I eat the yolk. I know lots of people say oh no that’s the fattening part but it’s also the nutritious part. I also like to mix in some avocado if I know I have a big training session ahead of me.

If I fancy a chance I will have Natural Greek yoghurt with blueberries which is a delicious start to the day! 

  
To drink I usually have a black coffee, I only drink one coffee a day and it’s always to wake me up in the morning!