Dash Fitness and Nutrition

FRUIT FEST
all the nutritional info you need on some common fruits, with a few different ways to prepare them

WHY?? because dieting and repetitive eating can easily become a chore. thinking of what to eat, what is in it... well now you just click on my page ;)

TEA -
who doesn't love a good brew, however did you know that different types of tea release different anti oxidant sin the body? meaning that drinking a certain tea at certain time of day can be either good or bad for you? for example never drink green tea when you first wake up, or after food, in fact 10am is the best time to drink green tea.

Check out this slide and save it for later, relaxing the body before going to bed reduces stress and improves our quality of sleep

FOOD FACT:
Stay in shape? exercise regular? stay hydrated? sleep well?
yet still feel you have tired or dull looking skin?

Sometimes all we are missing is a few simple foods from our diet, try adding some of these into your diet, and see what works for you,

CARBS - PROTEIN - FAT
want to know more ?
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Carbs - ARE A MUST
They provide us with energy, do not mistake this for making you gain weight, what makes you gain weight is over eating carbs, but mainly having sugar and saturated fat intake to high.
without carbs our bodies feed off our muscle, this leaves us with the wobbly lose skin.
We need enough carbs to sustain our energy levels but without going over board.
Complex carbs are what provide our body with energy, it stores them as glycogen and creates slow release energy.

Protein - NOT ENERGY
people often mistake protein for energy, swap carbs for protein, though this will increase muscle mass.
If you do not eat the right amount of carbs no matter how much protein you intake you will be hungry and possibly cause fatigue. protein breaks down and rebuild are muscles when they tear during training to create bigger muscles. to maintain muscle mass you need to have about 1g of protein per 1lb of body weight.
BEST TO HAVE AFTER A WORKOUT

FAT - THE BEST ENERGY
yes we need fat BUT NOT TOO MUCH
this type of energy is used mainly immediately and is great for a quick boost, so training to competition healthy fat are great for the fast energy boost

If you want more info or a balanced nutrition plan, weight loss or sport specific diet plan, contact me

FOOD FACT:
What causes muscle cramps?

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Common causes include:

Decreased blood flow to muscles
Injuries to the muscle
Exercise during extreme heat or cold
Intense physical activity
Overworking the same muscles
Exercising without prior stretching
Compression of nerve in the spinal cord
Deficiency of calcium, potassium or sodium in the blood
Dehydration
Risk factors include:

Age - risk increases with the age
Athletes
Obesity / overweight
Smoking

For those who do not like sweating, it is not just a sign of a good workout, as some sweat more than others, i know this, we think we don't sweat because the beads are not dripping off us. This doesn't mean we don't sweat it means we are the clammy type of person, it depends on skin type, genetics and workout intensity. none the less these benefits still occur because we sweat.

so next time we moan about the amount we sweat or its too hot or we do not want to workout.. try remember these natural amazing benefits. no fancy creams no gimmicks just goo do sweat

Cut out this cut out that....
this is not always the case.
its the quantity which is usually the problem.
we can still enjoy the things we love we can just simply swap a few ingredients around, or if we like sugar or fat in one things more than another cut it out of the latter and this way you can still cut out, and enjoy food,

FOOD FACT:
Whether we want to embrace the beauty of age or not, it happens.. however although there is no cure, we can naturally help our bodies reduce aging signs

without surgery or filler or adding any unnatural chemical into wonderful bodies.

These food all consist of natural nutrients that nourish our bodies, helping our skin stay healthy, decrease damage which comes naturally, plump up the skin.

this is no quick fix they have to eaten often to build up in our system along with 2 litres of water a day and a minimum of 75 to 150 minutes of exercise a week.

HOW TO GET INTO RUNNING🏃

Don't be a mile person.. Be a minute person!
run for a minute then walk for 30 sec to 1 min.
repeat this process for 15 to 30 minutes and build it up over time,

you'll feel your stamina increase. once you can do this then push more either up the running time or decrease the walking in between they have the same affect, but it depends which makes us feel better as our brains react differently. keep doing this until you can run 20 to 30 minutes without stopping,

it isn't always about distance but can be about speed and gradient and weather conditions all elements differ our running and and increase our endurance.

FOOD FACT: FOR THE WOMEN
The time of the month, we get angry, cranky, and just overall emotional.
hormones all over the place?
try adding these into your diet and help hormones try to stabile a little.
Also if you have a cranky teen. give this a try

ANOTHER WATER POST:
Water really is that important i post about it this much haha.

best times to drink water and why right there.

try it and if it doesn't work..... you're lying it is that simple when it comes to water.

FOOD FACT:🍲
I think we have all suffered from this once in a while, some more than others.
Our bodies all handle food and digest food differently, regardless of training.
Does Training aid metabolism and digestion, yes but we still have to take into account our genetics.

Try these neat little tricks to help reduce a bloated tummy.

PATIENCE: PLEASE READ!
so many people try to rush the process or give up when they do not get there desired results..

when in actual fact 70% of people give up when they are at the crucial stage, just before the big change comes,

yes you can rush the process by all means but it is not healthy to do so, if you do not build up gradually one or more of the following will happen.

1) losing weight too fast.. your metabolism will not balance/ stabilise correctly so, you will pile the weight on just as fast as you lost it... and when you reach your 30s & above this is then harder to get rid of our fat.
2). higher risk of getting stuck in the yoyo effect, constantly battling your weight as you go up and down
3). Plateau. Get stuck and end up with no results,

for a healthy diet and exercise regime to create a healthy lifestyle contact me, it takes time and dedication to create sustainable health.

once achieved our lives become healthier and we learn how to manage our diet and exercise better even when we have time off

FOOD FACT:
Having dietary restrictions can be extremely challenging, especially when we develop them later in life.
Here are a few tips for the diabetics out there and also for anyone looking to cut out any excess sugar.

If you are struggling with a new dietary restriction & would like help building a nutrition plan contact me for details

WHY WATER IS OUR BEST FRIEND:
TRY DRINKING WATER DURING THESE PERIODS
guarantee feeling better after 1 week.

FOOD FACT
Not ready for Monday... that is fine we all have something we hate, but we haven't yet all mastered little tricks to help get us through these pet hates we have.
Sometimes we create an issue that isn't there and then without realising train our brain to think oh Mondays suck, so then we instantly suck out any energy or positivity.

This Smoothie stimulates the brain, reduces toxins in our body making us naturally feel better. The more we flush out our body the less stressed we or or better yet the more likely we are to cope with stress.

SAVE THIS
simple easy to read pic on where you macros come form, really handy for anyone unsure of their food or need a bit of help,

so many people get these mixed up or think that crabs are the devil, its okay not to fully understand, it can get complicated for some people,

any questions feel free to ask away

MENTAL HEALTH & EXERCISE:
it is true what they say. It can be hard to start if you are not feeling it, specially if you are down, it does not get rid of depression but it does do all of the above which enhances are mood, reducing stress and depression.

If you are struggling to get started give me a DM and we can make a plan to help you start feeling better, with a clear compassionate approach to what you need

FOOD FACT
suffer from head aches?
try this and let me know what you think :)

different from last week, be very careful in surplus, unless you are bulking for mass then you need make sure you are feeding your body the right amount of nutrition to coincide with your training.
Too much you will have excess weight no definition, too little and your body will starve you'll become fatigue, make sure you calculate your macros correctly.

need help? DM me :)

THE 3 MACRO CYCLES
not achieving the outcome you was hoping for?
try getting as close to one of the 3 macro charts and see if there is a change, remember to go off your natural intake for height, weight and BMI

need a hand? DM Me for a plan

FOOD FACT:🌰
NO CAPTION NEEDED
healthy habits create a healthy lifestyle that is that

I GET ASKED THIS A LOT

The answer is always the same so i made this for you all to save, consistency is key in all these areas.

it can be hard to get into a routine so i suggest starting with tier 1, once this is established incorporate tier 2 and so on

i have training programmes than help you you start off you healthy lifestyle just DM for details.

Dash Fitness and Nutrition updated their website address.

CALCULATING MACROS
know what to do but it is not quite working?
try this simple effective method for 4 to 6 weeks and watch your body not only take shape. But energy levels increased!

Want a little help? contact me for a macro calculated plan based on your goals

FOOD FACT: 🍍
we all struggle with something although it is not a cure, helping our bodies with natural remedies sure helps.

Try eating a few slices and doing some brain training games for a minimum of 10 minutes a day.

See if you become more alert, and improve your memory and let me know the results, :)

KNOW YOUR SETS:

depending what type of figure you are trying to build depends on how you train,
What is your favourite?

mine is the pyramid as it focuses on conditioning the muscles. this is important for me as muscle endurance is important for my karate training,

MACROS? DO YOU KNOW WHAT THEY ARE?
if not not to worry save this post for future reference, although calorie counting is great for weight loss.

personally i think to create lean muscle and feed the body the correct macro and micro it needs to sustain itself, this is they way

if your an athlete or just want to keep a healthy muscular shape, macro is best

FOOD FACT:
The picture says it all.....
trouble sleeping? give this a go, all natural foods can benefit is one way or another.

Loving life and love with this one.
Site seeing,
Rugby
Laughs, so so many laughs,
Finally found London Bridge 🤣

YESSSSS NO GYM CLOTHES 🤣
cheeky coffee in town with the mother.
Come on Carol cost is waiting 😍

Cheeky post workout meal.
Protein
Complex carbs
Nutrients

Starting tomorrow I am training myself hard than I ever have.

More precision.
More focus.

I cannot wait to start this 👊🏽
& Start training with the guy who was my idol practising Karate as a child 😁

BEST TIME TO TRAIN

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Morning is the best time to train, apart the fact it has a range of health benefits that support, energy levels, circulation, metabolism, it also releases dopamine and boost serotonin levels
Meaning we can start the day off feeling great, and it has a great way of playing trick on your brain.
It makes us subconsciously want to make healthier lifestyle choices throughout the day.

HOWEVER:
life is not that black & white, we all have a different lifestyle pattern and morning may not be the best fit for you. Also it depends on a persons sleep and wake cycle which effects energy levels and stamina, its all well and good saying exercise in the morning but if your energy is depleted then you won't maximise your workout you'll hate it.

you find a time in the day where you can be free (make time) and know you're not tired, or lacking energy, (lacking energy is different to can't be bothered) and stick to this time frame as often as possible for optimum results

More spaces avaible for the March intake on plans and training.

Contact me for details

Does anyone need a beach ASAP?

🍲🥞🦐🥕
benefits of meal prep
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guaranteed healthy meal every day

stay within your calorie or macro

time saving

helps keep consistency in training and diet plans.

You can prep whilst cooking your tea,. finding a spare hour to meal plan is much more efficient and effective than finding 20 to 30 minutes or wasting money at lunch time.

it is the key to consistency

THERE IS NO TRUER SAYING
we make time for what we want to make time for.
Why does planning seem so daunting?
Because we think of everything at once at this can easily overwhelm us.

But the planning actually breaks our busy life down or opens new windows,
Make a list first
When we say oh i want to but i am too busy.
Stop and think
How often do i watch T.V?
How often for i use my phone?
sit with a brew?
go out?
even faff around (i'm even guilty of this one)

we can use this time to create a schedule or add things into our days. it only takes a few minutes of your time.

SKIN PROBLEMS -
WE HAVE ALL BEEN THERE - STILL THERE AND GO THERE

how to reduce this?
take a look at my post see which is suited to your skin type and off you go. note these are not magic cures, they contribute towards healthy skin, easier said then done as it can also be a genetic factor so speak to a doctor if you're unsure.

what else can we do? cut down the junk food
not wear make up when exercising
drink more water

why? subscribe to my blog to go more in-depth via my website

Cheeky little arm workout today.
Conditioning, you don't have to be huge to be strong. Strength and conditioning is key for healthy lean muscle, joints & bones.