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Weekend Takeaway ?

Recipes | Uncategorized

Let’s not beat around the bush, at the weekends we look forward to letting our hair down and relaxing our nutrition a bit. This is different for some people, but for many, I know they enjoy a nice takeaway. It is pretty nice not having to cook and being able to sit together with family for a tasty meal.

However, takeaways aren’t necessarily the healthiest of choices. But that doesn’t mean you can’t make smarter choices when ordering. This will help avoid going wildly off track with your nutrition and help you keep in line with your goals a bit more.

So here are some simple tips to follow:

FISH & CHIPS
-Opt for thicker chips – absorb less fat when cooking
– Go for baked beans instead of chips
– Have fish in breadcrumbs rather than batter – absorbs less fat
– Avoid your pies and jumbo sausages

PIZZA
– Avoid your deep pan and stuff crusts
– Go for thin and crispy
– choose lower fat toppings like ham, or more veg.
– avoid adding extra cheese.

CHINESE
– anything marked as ‘crispy’ is likely deep-fried
– avoid your spring roll and prawn cracker and sweet and sour pork balls – all deep fried
– opt for steamed dishes or stir-fries
– things like steamed dumplings, steamed fish, chicken chop suey and szechuan prawns are much better.

INDIAN
-avoid anything that’s creamy or deep-fried such as korma, passanda or masala with pilau rice, naan, bhajis, pakoras and poppadoms
– opt for tomato-based sauces, such as tandoori, madras, shaslick, plain rice or chapatti.
– aim for dish with plenty of vegetables.

KEBAB/BURGERS
– avoid your doner kebabs – high in fat.
– opt for a shish kebab, which is a skewer with whole cuts of meat or fish and usually grilled.
– If you’re having a burger, avoid breaded or battered chicken.
– don’t add extra cheese, bacon strips and high-fat sauces, such as mayonnaise.
– go for a regular hamburger without mayonnaise or cheese and have with extra salad.

 

Now enjoy your treat meal without guilt 🙂

 

Mark

Let’s not beat around the bush, at the weekends we look forward to letting our hair down and relaxing our nutrition a bit. This is different for some people, but for many, I know they enjoy a nice takeaway. It is pretty nice not having to cook and being able to sit together with family […]

The Top Nutrition Trends of 2015 ( that we have been talking about for years )

Tips and Advice | Uncategorized

When it comes to trends, the media always lead, sometimes in the right way, often times in a bad or negative way.

You see , we are so influenced by what the media tells us that we forget about the obvious and often just blindly follow what the media and the World Health Organisation tells us to. We know deep down that the WHO has been wrong for so many years with its food pyramid which has in my opinion, resulted in the huge obesity epidemic that we now face, in fact they have even said “ok, we may have been a bit wrong so now you need to follow our Eat Well plate” Unfortunately, that isn’t great either but it is a step in the right direction.

Here are the current food trends that are good and which we at A.P.T have been recommending for at least 3 or 4 years now…….

GET BACK TO FULL FAT 

Last year you may remember hearing about the benefits of low fat milk and yoghurts. Well this year the tables have turned and in February it was all about the benefits of full fat dairy products!

Over the past few years full fat dairy products have been avoided like the plague for those who want to lose weight and maintain heart health, mainly due to their higher saturated fat content, but recently a number of studies have claimed full fat dairy products where actually linked to a lower body weight.

So which is best? The jury is still out when it comes to full fat vs low fat and ultimately it depends on your overall macronutrient intake. Consuming full fat dairy products can help keep you fuller for longer which can lower cravings and cause you to crave less, not only this, but often lower fat version are stripped of nutrients and loaded with a higher sugar content– which can raise insulin levels and promote fat storage. Ultimately you should aim to consume full fat dairy products where necessary and if it fits your macronutrient intake. When opting for a low fat version- always check the sugar and nutritional content.

 

ARE YOU A COCONUTTER ?

Coconut oil, coconut water, coconut butters, dried coconut- coconut has hit the headlines this year with the media and retailers reaping in the rewards.

So what’s the big deal about coconut?

In fact coconut oils main benefit actually comes from its SATURATED fat content- that’s right saturated! But these aren’t just any saturated fats that you find in processed foods, meat and dairy- Coconut oils are a combination of medium chain triglycerides/fatty acids which can be utilised by the body as a quick source of energy- which can actually increase energy expenditure. Coconut oil is also thought to keep you fuller for longer and lower the level of body fat around the abdominal area.

To enjoy the benefits of coconut- get on the band wagon! This is definitely a trend of 2015 that everyone should be enjoying. Just make sure that you follow the moderation rule! Remember coconut oil is still a fat and therefore should be incorporated into your macronutrient intake for the day- even when added for frying foods and hot drinks. Too much of anything- even good foods can be unhealthy!

 

EXTRA PROTEIN

Increasing protein in the diet has hit the media this year with the promotion of protein shakes, protein bars and products with added protein.

But why? Protein offers a range of benefits- not just weight loss. Protein can help muscle recovery during sports, can increase satiety keeping you fuller for longer, and can help build muscle and increase metabolism. Not only this, but protein can help control insulin levels and peaks in insulin that sugar and carbohydrate consumption can cause- lowering the risk of diabetes.

 

NO MORE SUGAR, LETS EAT FAT!!

Forget packing in as much energy dense high carb/ sugar foods and avoiding fats- finally in 2015 people are learning that not all fats are bad when it comes to weight loss and dieting. Unsaturated fats (mono and poly unsaturated) have a series of benefits when it comes to health whereby studies have shown they can lower the risk of cardio vascular disease, obesity and other chronic diseases and risk factors.

Unsaturated fats contain fatty acids such as omega-3 which can help aid fat loss and control insulin production- as a result in the nutrition industry this year there has been a huge boost in the sales of foods such as nuts, nut butters, avocado and chai seeds. Packing in healthy fat into your diet is definitely a trend we should all be following- again however making sure to pay attention to the energy density and calorie content of these foods- moderation being key!

 

 

When it comes to trends, the media always lead, sometimes in the right way, often times in a bad or negative way. You see , we are so influenced by what the media tells us that we forget about the obvious and often just blindly follow what the media and the World Health Organisation tells […]

The first quarter of 2015

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So what’s been happening at A.P.T over the past 3 months?

 

Well for those that haven’t been around for a while, things have deffo changed for the better

 

January started out of the blocks with a BANG!!!!!

 

We started working for the first time ever on a local youth project with Catshill Middle School called the A.P.T Youth Development Program.

This is aimed at predominantly years 7 & 8 to help get them active and to increase their fitness whilst trying to help combat the national obesity crisis.

 

One of the goals for 2015 was to increase our local awareness by getting as much local publicity as possible and in January we got ourselves mentioned and photographed 5 times in 2 weeks in the local newspapers.

Another couple of big positives for January was A.P.T athlete and British Judo Champion Clive Biggs getting selected once again for the Team G.B and also for being voted as Bromsgrove and Redditch Sports Personality of the year.

 

January was also the 1st month that we moved from block bookings for classes into memberships and group 4 week programs, this alone has increased the results for the members.

 

In February, I re-introduced our now signature ladies strength program “Pretty Strong” which has gone literally from strength to strength with new members joining monthly to the point that as of the last week of March, I have had to open another slot for that program.

As we have sailed through into March I have seen an increase in members into A.P.T and we are now finally starting to build a strong community of ass kicking action takers ( another of my goals for 2015 ).

 

Coach Jimmy and coach Chris have both left us for different reasons during the 1st quarter of the year but it has been great to see the return of coach Dean who currently designs and delivers his Thursday evening program.

 

What is there to look forward to over the coming months?

 

Well we are bringing back the highly successful 12 Day Fat Furnace in April that is probably the most successful rapid fat loss program being delivered in the area and has been featured in top lifestyle magazine LIVE 24SEVEN. I am also hoping to get the alpha project “Strong 365” specially for men up and running as a 12 week transformation as I am starting to test that out as we speak.

We also have a series of nutrition seminars planned for both members and non members to attend in the coming weeks plus lots more.

 

If you would like us to program for anything specific, just drop me a message and we will try to get it sorted for you.

 

For now, over and out

 

Mark.

 

 

So what’s been happening at A.P.T over the past 3 months?   Well for those that haven’t been around for a while, things have deffo changed for the better   January started out of the blocks with a BANG!!!!!   We started working for the first time ever on a local youth project with Catshill […]

Reflections of 2014

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As I’m sitting here drinking coffee and thinking back over the past year or so I realise that without my 2014 diary in front of me, its hard to remember how much we have achieved.

Looking right back to this time last year, we were just coming off the back of our 1st year in the facility which had been fantastic overall and I remember thinking that we have just gotta keep pushing on, getting new members and doing what we have been doing. Now I realise that was partly right but also partly wrong. Changes have to occur to progress in business as in life and so we made various changes to the way we coach and to the business behind the scenes.

January 2014 was the start of our new program January Jeans and I had 10 ladies signed up for it with the best part being that there were about 5 of them that were new to the facility ( most of which are still members now ) it was a 28 day course designed to get the ladies back into their too tight jeans and boy did they smash it!!!!!  Every one of them lost significant inches to get back into their jeans with one of the girls loosing 12 inches from her hips, waist and thighs in just 28 days and another girls lost 21lbs in weight……… Massive success not just for them but for everyone that took part. ( We are running it again this year for the final time and have trimmed it down to a 21 day course……  Only 1 space available if anyone is interested, contact me urgently)

Back in January I was also working hard with A.P.T judo star Clive Biggs trying to rehab him following surgery to his ruptured Anterior Cruciate Ligament so that he could HOPEFULLY compete on the mat again ( more on this later).

I also got involved in January with another local business in a joint venture with us supplying sports supplements and with us starting a new boxing class on Tuesday evenings. This turned out not as expected and after about a month we cancelled the boxing sessions and ceased to supply their supplements. Taking a positive from this episode, I learned not to take people at face value every time, ( some people that you meet are full of shit).

During the year as part of our planned expansion to the program, I took on 2 new freelance Coaches Jimmy and Dean and they are running the Core & Conditioning program now on Tuesday evenings bring in a few new clients also. Later in the year I also bought on board another coach Chris ( a former client who I had inspired to become a PT) and he ran a Training For Warriors program on Thursday evenings but unfortunately in terms of numbers it never really took off and Chris has now left us to set up his own facility in Birmingham.

Back in March 12 of our members including myself ran the Majors Mud Run, a 5k run/walk/wade/crawl through the thickest mud and waist/shoulder deep water imaginable, in fact the mud was so thick that I lost both my shoes on the 1st mud field and it took ages to get them both back on 🙂 but we all completed the course in bitter cold conditions and icy water which unfortunately left our 2013 transformation of the year winner Rachel needing medical attention for hypothermia 🙁

One thing we didn’t do during 2014 was to set or break any World Records ( we set 2 World Records in 2013 which both still stand ) so maybe that should a goal for 2015 if anyone can come up with a great idea.

Back to Clive Biggs, all year he/we were working really hard to get back to full fitness, so much so that he surpassed every goal that I set for him and is now without doubt the strongest and fittest that he has been in at least 20 years ( maybe ever, his words not mine ). So exactly 12 months on to the exact day of his knee surgery Clive and I stood on the side of the mat nervously waiting for him to attempt to win back his Gold medal at the British Masters Judo Championships. It was a dogged non spectacular battle against 3 separate opponents but in the end Clive walked off the mat victorious and was the British Champion once again. That was one of my proudest moments in sport as if I had won it myself, it proved to me once again that I am doing what I was meant to do and I’m actually pretty bloody good at preparing top level athletes to compete at the highest levels as well as transforming ordinary people into extra-ordinary individuals.

Clive is now, following lots of local publicity for himself and A.P.T, nominated for the Bromsgrove and Droitwich Sports Personality Of The Year Award. If he wins that, it will be as though A.P.T has won an award but he thoroughly deserves to win and obviously we are rooting for him.

As part of our celebrations to mark our 2nd anniversary at the facility, it was decided that we should hold a big charity workout morning consisting off 8 separate mini workouts, 2 from each coach, that would be all-inclusive for anyone to join in with scaling options available. Again, I made the most of this by attracting local newspaper publicity ( something that I am planning lots more of in 2015) and we ended up with over 20 people on the mats all working out together which included a number of children. The charities that we raised the funds for were Birmingham Children’s Hospital and Ladies Fighting Breast Cancer with £500.00 raised plus donated toys and books. A great success which was enjoyed by everyone.

During a break in the charity workout, I awarded the prize for our Total Transformation Winner of 2014 to a very surprised Sharon Simpson but she completely deserves it after training non stop both with me and at home she is now a different person both physically and mentally and I was delighted to award it to her.

That pretty much brings us to the end of the year. Thank you for taking the time to read this, thank you to my clients and class members, you have made this year a blast. Finally I want to thank Tina who without her in the background supporting me I couldn’t have done any of this 🙂 . I look forward excitedly to welcoming both current and new members to A.P.T in 2015 and seeing how much more we can achieve with great plans for new programs, better more consistent results and a new community of members to become friends and help each other through the good and tough workouts/times to follow.

In 2015 we are building COMMUNITY, RESULTS and LEADERS, be part of it.

 

As I’m sitting here drinking coffee and thinking back over the past year or so I realise that without my 2014 diary in front of me, its hard to remember how much we have achieved. Looking right back to this time last year, we were just coming off the back of our 1st year in […]

Day 26 of the 30 day challenge

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AMRAP day again on day 26.

Go ahead and crush your workout today

https://www.youtube.com/watch?v=twsNInk_aG4

AMRAP day again on day 26. Go ahead and crush your workout today https://www.youtube.com/watch?v=twsNInk_aG4

Day 21 of the 30 day challenge

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Let me know how this challenge is going for you at the moment.

Day 21 is all about the AMRAP, see how many rounds you can do.

Click the link as always for your demo

https://www.youtube.com/watch?v=sc_UsL-qIXM

Let me know how this challenge is going for you at the moment. Day 21 is all about the AMRAP, see how many rounds you can do. Click the link as always for your demo https://www.youtube.com/watch?v=sc_UsL-qIXM

Day 20 of the 30 day challenge

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Hey guys,

Here is your day 20 workout, a nice core focus workout to start the weekend, click the link below for a full explanation and exercise demo

https://www.youtube.com/watch?v=OS7rCupLK4o

Hey guys, Here is your day 20 workout, a nice core focus workout to start the weekend, click the link below for a full explanation and exercise demo https://www.youtube.com/watch?v=OS7rCupLK4o

12 Day Fat Furnace….. Your Questions Answered

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As I get a few questions about 12 DFF, I thought it best to try and answer them here.

Q, What is 12 DFF ?

A, 12 DFF is the most rapid fat melting proven course currently available (that I know of). Read More

As I get a few questions about 12 DFF, I thought it best to try and answer them here. Q, What is 12 DFF ? A, 12 DFF is the most rapid fat melting proven course currently available (that I know of).

14 Day Rapid Fat Loss

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People often wonder and ask me, ” Is it really possible to burn a lot of fat in just two weeks”

The answer is most definitly YES, but dont take my word for it, here is a guest post from a highly respected doctor. Dr Kareem F Samhouri.

Read More

People often wonder and ask me, ” Is it really possible to burn a lot of fat in just two weeks” The answer is most definitly YES, but dont take my word for it, here is a guest post from a highly respected doctor. Dr Kareem F Samhouri.