Let's Come Clean

Not of the best nutrition value but it's X'mas!

We all know that the keys to staying in awesome shape are exercise and healthy-eating.  Now, the question is how healthy are you eating?  Do you tend to over-indulge or over-restrict?  To have a better idea about whether you are eating to your nutrition needs, you can keep a food journal for a week.  Be VERY honest and write down EVERYTHING that you eat and drink, as the purpose is to have a better undestanding with your eating habits, i.e.  You might have food cravings when you're stressed.  Or you tend to grab greasy hangover food after a long night drinking.  However, don't get stressed out if you are not eating as healthy as you'd like to think, instead, try to make small adjustments here and there, in order to get you in an even better shape.

It might be a little silly but as I'm typing away, I have decided to come clean with my own diet, as my clients are always asking me about the kind of training and eating habits that I adopt.  Perhaps you can give me some feedback too!

My day today...
0745: Wake up and get ready for work (thank God for a later start...)
0830: Clif bar + grande skim cappuccino
0930-1130: Training with clients...
1145: Half Clif bar + (half) grande skim cappuccino
1215-1415: Double spinning classes + stretch - nutrition: half Clif bar and burned 1050kcal
1415: Gulped down the rest of the coffee
1530: Water + 2 chicken salad + 77% dark chocolate bar
1700: Another grande skim cappuccino
1830-1920: Strength conditioning, burned 417kcal
2000: Dinner - roasted chicken breast, fish fillet, sauteed broccoli and couscous
2100: Hersheys 65% dark chocolate

(Thank God no alcohol tonight...)

What works best for me is a 40%-40%-20% diet but some of you might feel best eating a carbs-dense diet.  Anyways, my sanity tells me go pass on the chocolate but somehow a little flaw (in my diet) makes me feel more human.  Bear in mind, life is more enjoyable with a little bit of sweet, just keep working hard and love yourself more.

12 days to X'mas...

Be Your Best,
Joey :-)

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Holiday Fitness Part 2 - Take Me On The Go

23 days to go and smelling the gingerbread.  Holidays booked and while you are still busy with Christmas shopping, don't forget to also work out your holiday fitness plan.
I have got an idea for you if you have not got around to plan out your holiday fitness regime. :-)

Take Me On The Go Training Plan - stay in perfect shape without gym access.  The workout is based on bodyweight exercises so you can do it pretty much whenever and wherever you want.  In just 20 minutes, you will be sweating, melting fat and staying sizzlin' hot in those skinny jeans and thigh-high boots of yours.  Here is the workout.

Warm up:

• Dynamic stretch including shoulders, torso rotaton, hips abduction/ adduction, etc
• 15 static squats
• 10 push-ups (or on the knees if you want)
• 30s high-knees/ 1 minute rope skipping
• Repeat squats + push-ups + high-knees/ skipping

On The Go Circuit - 2 sets is the going rate, you can do as many sets as you want depends on how TOUGH and DETERMINED you are. Give 1 minute rest between sets.  Your heart rate should stay under 80% max during the workout and 60% max during recovery.

• Plank, hold 30 seconds - 1 minute
• Mountain Climber, 1 minute
• Squats, 20 reps
• Tricep dips on the chair, (either straight-legged or bent-legged as easier option), 20 reps
• Leg raises for killer abs, 20 reps
• Plyometric lunges, 15 reps each
• Burpees with push-up, 15 reps
• Shuffle squat jumps, 1 minute
• Crunches 1 minute

Cool down and get a drink, I mean non-alcoholic at this point.... :-)

I will upload a workout demo on my youtube channel next week before the holiday madness kicks in!  Now sit back and enjoy that hot chocolate.

Be Your Best,
Joey