Saturday, 17 August 2013

Progress with added CrossFit!

From the left... march 2013, July 2013, August 2013.... 

I have had 3 weeks at CrossFit now... I cant wait to see how my body will have changed in another month!! 

Clean Eating 80% of the time, Training hard & determination.... No miracle diet pills.
 100% me = 100% happy.

Charli xxxxx

Supplements, Protein & Intra-workout support


What does this mean?? Is it another scam by "health & fitness" companies to make more money out of those just wanting to shed a few pounds? 
In some cases YES. However with some research & those who want to improve "performance" its worth it, I promise. 
If you're a casual gym goer, someone who attends the occasional zumba or "legs, bums & tums" class then I wouldn't recommend forking out on expensive powders/shakes/sups as they wont make much of a difference. However if you're serious about changing your shape, improving your fitness, lifting heavier and moving faster then its worth investigation. 

NOTHING WILL REPLACE HARD WORK!!! 


There are no "miracle" products that will make you fitter but there are products that can support your body in getting what it needs to grow muscle/burn fat faster alongside a clean diet and exercise.
Here is what I use... 


PLEASE NOTE:I am not a fitness professional or a nutritionist but I can vouch for these products from personal experience and is based upon my opinion & my research. 

PROTEIN POWDERS: (I have 2 shakes a day unless I train twice a day then I have 3)


Whey Protein is made from Milk (we've all heard of curds & whey yes?) so this is not for the lactose intolerant. I use Pure Whey by BulkPowders  which is the cheapest on the market but tastes great, mixes well & comes in a range of flavours. I have used chocolate & vanilla, the other half loves the strawberry. This is great for baking with and keeps well.
The benefits of having Whey Protein is simple, not only does it allow you to get enough Protein into your body without munching constantly on egg whites or chicken, but it helps promote lean muscle growth, repair & keeps you full and not wanting snacks!
DO NOT CONFUSE THIS WITH A MEAL REPLACEMENT!!! Protein shakes are not meals... nothing replaces a good bit of grub.. this isn't that slim fast rubbish. 

SUPPLEMENTS: 

I have seen a dramatic benefit in my health & immune system since I started taking supplements to along with my clean diet. The key sups I take are:



  • Vitamin B Complex- For energy metabolism
  • Vitamin C - To boost the immune system
  • Omega 3,6 & 9- To support Cardiovascular health, brain function & healthy development
  • Zinc- Zinc is essential for growth, protein production, cell division, DNA synthesis, immune function, wound healing, bone and teeth formation, skin renewal, brain activity, proper nervous system function, and production and action of hormones including male and female sex hormones, insulin and stress hormones.
  • CLA's (Conjugated Linoleic Acid) again you can get these here: BulkPowders - CLA supports Fat burning & gaining lean muscle mass. 
  • Magnesium- is an essential mineral to the human body. It is needed for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, and forming adenosine triphosphate (ATP; the energy the body runs on). I find I sleep better when taking magnesium sups.



INTRA-WORKOUT:

Since starting CrossFit, i've found that I've needed a little "boost" mid workout to keep my performance from waining mid-session. I decided to get some Intra-Workout powder which is a combination of Branch Chain Amino Acids & other essential nutrients your muscles need to keep up with the rest of you! 
Again I bought this Apple Raspberry flavour powder from BulkPowders & sip whilst working out - it tastes surprisingly good!

Hope this helps and if anyone has any questions please comment and i'll try my best to help! 

Charli xxxxx






Curry paste!

I recommend everyone makes their own curry paste, it will make your curries authentic, flavour meats/vegetables but most of all, keep your curries CLEAN!!

Here is my Thai red curry paste recipe, you can adapt this to your own level of spice taste by upping or lowering your chilli content.

You'll need:
2 whole red chillies (stems removed)
5 cloves of garlic, peeled
1 thumb sized piece of ginger, peeled & roughly chopped
1 medium brown onion, peeled & quartered
1 tbsp of smoked paprika
2 tsp coriander seeds
2 tsp cumin seeds
1 stalk lemongrass, peeled and woody ends removed, roughly chopped
2 limes, zest of & juice of
Hand blender with chopping attachment or food processor
Pestle & mortar
Sterilised jar/Tupperware

How?
1st you need to toast your coriander & cumin seeds.

Heat a frying pan and put the seeds in the pan DRY. Within a minute you should start to smell the seeds releasing their natural oils, this is what gives them their powerful flavour.

After about 3-4 mins put the seeds into your pestle & mortar & ash them until they turn to powder. This process can take up to 5 mins but it's worth it for the intense flavour opposed to the pre-ground stuff.

Then add your chillies, onion, ginger, garlic, lime zest, juice, paprika, ground spices and lemongrass into your and blender/food-processor.

Blitz until smooth.

Place into a sterilised jar or Tupperware container & refrigerate.

This keeps for up to 3 weeks in the fridge or 3 months in the freezer and makes 4 servings (4 curries worth)

YUMMY

Enjoy! Xxxxx

It's been a while!

So I thought I'd update you all on a few changes my end. I get bored easily & I'm not very self motivated in the gym... I can't just stick my headphones in and hammer it, my mind wonders & I am generally less productive than I should be.
On advice from some male friends, I took up going to CrossFit! I can honestly say its the best thing I've done (fitness-wise), not only are the sessions hard work, but the community is awesome! Everyone is so supportive & I'm so lucky to have one of the UK's top female Athletes as a coach!

For those who don't know what CrossFit entails, please have a look on the website (http://www.crossfit.com), but it's basically a set of compound and functional workouts & moves designed to develop strength, speed & fitness. A lot of the workouts are based upon body strength, weight lifting & gymnastics.

The focus is on developing yourself and pushing for the next level in your fitness, whether it be lifting that little bit heavier, moving that bit faster or improving your flexibility and form.
I can't recommend it high enough and if anyone is looking to boost their fitness no matter what your level or age, CrossFit is the most inclusive and welcoming fitness environment I've found.

Charli xxxx

Thursday, 27 June 2013

Progress report

Hey guys,

I thought I'd let you know how I am progressing with my fitness & diet goals...

Since I upped my protein intake & cut out simple carbohydrates such as pasta, white rice, bread & any gluten or refined sugar I've not only seen a difference in my measurements but in my shape (The best thing I've found is that I'm not hungry!!)

Don't get me wrong I'm not perfect, I cheat like any other human when faced with a cookie or a cold pint on a hot day, chocolate when hormonal or a take away when hung over! I guess the secret is (like everything) Pareto's law, an 80:20 split:

80% clean eating, hard work, exercise & dedication
20% a little bit naughty, lie-ins & sofa days

The trick is allowing yourself that 20% guilt free but getting back to your 80% promptly.


Below are some progress pictures, the left was March 2013 the right is today (June 2013)


Charlotte xxxx




Wednesday, 26 June 2013

Blueberry muffins!

A yummy and clean treat! Great for post training & quick to make!

You'll need: (to make 6 muffins)

1/4 cup of coconut flour
Zest of 1/2 a lemon
1 tbsp lemon juice
1 cup of blueberries, if you use frozen like me make sure they're thawed
1/4 tsp of baking powder
Pinch of salt
1 scoop of vanilla protein (I use BulkPowders vanilla whey protein) approx 30g
3 whole eggs
2 tbsp of coconut oil
6 cake cases
Baking tray

HOW???
Pre-heat your oven to 200 degrees C
Mix your coconut flour, oil, protein, baking powder & salt
Add your eggs & mix into a smooth batter
Stir in your blueberries
Portion your batter
Bake for 15 mins until a knife comes out clean

YUMMMMY

Nutrition: (per muffin)
Calories: 135kcals
Protein: 7.9g
Carbs: 8g
Fat: 7g

Xxxxxx





Monday, 17 June 2013

Clean quiche!

This quiche has literally changed my life! 
This recipe is adapted from the "clean & lean cookbook" and serves 6. 

You will need for the crust: 
500g of cooked brown rice
2 egg whites 

For the filling:
6 whole eggs 
150ml of milk 
30g of grated Parmesan 
1 tsp of dried herbs
Any veg of your choice, I used broccoli, peppers, onion & asparagus. 
Salt & pepper 

How:
Preheat your oven to 190 degrees
Spray a big Pyrex dish with fry light
Mix your rice & egg whites and press into  the tray like pastry.
Bake for 10 mins at 190

Place your veg in your crust
Mix your eggs, milk, cheese, herbs, salt & pepper and pour over your veg. 
Bake in the oven for 30 mins or until it's completely set. 

AMAZING STUFF!!! 

Nutrition per serving: 
Calories: 225 kcals 
Protein: 13.5g 
Carbs: 20.4g 
Fat: 8.4g (sat fat 3.4g) 
Fibre: 3.8g