Female beginner guide to Training and Nutrition: by Gabriel Sey WBFF Pro & Personal Trainer

Lets start with what most people (men and women) do when looking to get in shape.

‘A day in the life of a gym newbie’

8am – Have breakfast, usually cereal and fruit.

10am – Buy new gym wear, including sweat bands *cool factor 10*. Lol.

1pm – Lunch – Salad and more fruit

2pm – Time to hit the G-Y-M…. Feeling pumped!!!

In the gym you head straight to the treadmill for 30mins then leave….

Sound familiar? I think you get the gist. Now just from this half-day scenario there are many mistakes.

So lets talk training first. Many women starting in the gym seem to segregate areas of the gym. The cardio area is the nice area, no screaming, shouting, or grunting. Nice and peaceful but still able to get ‘your sweat on’.

Then there’s ‘The Jungle’ otherwise known as the free-weight area where the screaming, shouting, and grunting occurs.

Ladies you need to overcome this fear of ‘the jungle’, because whatever your goal, ‘the jungle’ is what will help you get there faster.

Just before you say anything… No you won’t look like Arnie if you lift weights, and here’s why. Women don’t naturally produce enough testosterone to be able to achieve this. What you will achieve is slim, slender and athletic physique as you will burn tons more energy and build stronger muscles than what you do a treadmill.

Metabolic circuits are a great way to get started with weights and burn that dreaded fat. (I will include a sample circuit at the end).

Moving onto nutrition.

Now as you will be burning more energy, you need the right nutrition paired with this to maximise your fat loss.

Many of the most recent diets will tell you ‘Carbohydrates are bad”, in my opinion, this is wrong and just a quick fix that is hard to sustain.

Carbohydrates are your first source of energy and your brain needs them to function properly, so it’s about choosing your food sources carefully and avoiding the media’s crap guidance.

So here are a my 10 commandents of healthy eating:

1. Create a calorific deficit. Weight loss and weight gain is all down to ‘Energy in VS Energy out”. You need to burn more energy than what you’re eating to strip that fat.
2. Stop avoiding meat and fish, your muscles are made up of protein. That lettuce and rocket salad wont cut it.
3. Cut out refined sugar intake, this source of carbohydrate is the main cause of gaining fat, so check the label, because you Muller “fat free” yogurts and Salt and pepper snack-a-jacks are loaded with sugar.  Yeah you heard right, salt and pepper snack-a jacks. Which leads me to my next rule 
4. Fruit = sugar, so limit the amount of fruit you eat in a day, and try and have them either in the morning, pre or post workout, as these are the time they are put to use best.
5. Choose clean carbohydrate sources such as rolled oats, sweet potato and Basmati rice BUT… avoid bread.
6. All fats aren’t bad; make sure your diet consists of healthy fats such as olive oil, avocado, cashews and almonds.
7. Eat every 2-3 hours, with slightly smaller portioned meals. This will get your body used to burning energy faster and use the nutrients efficiently.
8. Drink plenty of water. Try and drink 2 - 3 litres per day.
9. Don’t forget to eat your greens, such as Broccoli, Spinach, and Asparagus. These are loaded with many vitamins and minerals needed to maintain a healthy lifestyle. Greens also helps with your digestive system. 
10. 40% of your plate should be protein, 30% Carbohydrates, and 30% from a leafy green vegetable source and healthy fats.

Try adopting these changes along with the metabolic circuit shown below for 4 weeks and see the change in your body composition.

Sample Circuit

1.     Press ups
2.     Dumbbell bent over row
3.     Burpees
4.     Ab crunches
5.     Dumbbell Squats
6.     Kettle bell swings

Perform 10 reps of each exercise one after the other with just 15 seconds rest in-between exercises.

Once you have completed all 6 exercises take a 2minute rest and repeat for up to 4 rounds.

**Make sure you ask a fitness instructor how to perform these correctly**

Enjoy!!! Be sure to stretch after and remember "Strong is the New Sexy"!

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Blog @ http://gabrielsey-fitness.blogspot.co.uk/

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The Orgasm Diet

So you know typical morning I got up stumbled to the bathroom half awake located my toothbrush and was brushing my teeth. There is always a magazine in the bathroom at my house so I skinned back the cover and I thought I saw THE ORGASM DIET. Anyways I skimmed over this and about 2 minutes later when the brain started working it registered, I went and looked again and sure enough that is what I saw. So I thought interestingggggggggggggggg I must share this with my readers.

Introducing the Orgasm Diet by Liz Frost for Glamour Magazine.

Can what you put in your mouth really affect how much fun you have between the sheets? Liz Frost reports on the new diet that could mean better faster and more orgasms for you. 

     When couples have sex in a hollywood movie, it usually goes something like this: two perfectly toned people fall into a neatly made up bed and indulge in a few minutes of sweat free love making before climaxing in perfect unison. If only it were that easy in real life! In fact, research suggests 75% of women in the UK don't orgasm through intercourse and 12% never climax. Well, how would you feel if we told you that you could train your body to orgasm more easily just by changing your diet. That's what "The Orgasmic Diet", a new book by  Marrena Lindberg, is claiming. It's the first ever scientifically supported nutritional and exercise method to increase  women's libido and is taking the US by storm. 

"If you've never had a vaginal orgasm, this diet will change that" says Lindberg. "if you're already having them, you'll have them faster and stronger. You can  also increase the ease and intensity of your clitoral orgasm."

      So what is this magical diet  and where do we sign up? Lindberg says her approach involves 4 main components:

*A diet low in carbohydrates that's free from orgasm killers  such as refined sugar and caffeine.

*High doses of fish oil capsules

*Regular Kegel exercises 

*maintenance of the levels of serotonin and dopamine  - which are the chemicals in your brain that regulate  your libido, as well as improving  blood flow to your genitals. 

A typical week on the diet ...

Daily

25 Kegel exercises - you will find these muscles by stopping the flow of urine mid stream. Once you have located these muscles, tighten and relax.

* half on ounce of dark chocolate

*1 multivitiamin

* 1 vitamin c tablet ( a small glass of orange juice will do )

*Morning fish oil pills (1,400 -1,700mg depending on your weight)

*777mg calcium

*270mg Magnesium

*4-7mg zinc

In every meal you should aim to have 

30% protein (meat, diary, vegetables and fish), 30% fats (monosaturated fasts, such as olive oil and saturated fats such as dairy , meat and poultry), 40% or less carbohydrates, avoiding starchy ones ( white bread,  potatoes). Every few days, you will need to take 27mg of iron (as a tablet).

Monday Menu

Breakfast - Yogurt or cottage cheese, blueberries, strawberries and muesli

Lunch - Chicken Caesar salad

        - grilled shredded chicken, romaine lettuce, grated Parmesan cheese and Caesar dressing

Dinner - Steak Fajitas with peppers and avocado

Tuesday Menu

Breakfast - Omelette with tomatoes, onions and peppers

Lunch - Vegetable Quiche and fresh fruit

Dinner - Chinese stir fry in peanut oil with lean beef strips, broccoli, onions, mushrooms, and bamboo shoots with a small portion of white rice.

Wednesday Menu 

Breakfast - Two slices of bacon, one or two eggs and a piece of toast

Lunch -  Cheeseburger (without the bun)  and a big salad with everything but no dressing

Dinner - Greek chicken pittas with Greek yogurt sauce made with cucumber, onion and garlic and a salad of tomato, peppers, cucumbers, olives, feta cheese and olive oil.

Thursday Menu 

Breakfast - Yogurt topped with muesli and fruit of your choice

Lunch - Ham and Swiss cheese on grainy bread  with mayonnaise or mustard, pepper strips and carrot sticks.

Dinner - Roasted chicken with mixed broccoli and a mixed salad  with olive oil dressing

Friday Menu

Breakfast - Omelette with onions, peppers and cheese

Lunch - Tuna Nicoise salad

         - pan seared tuna over greens, black olives, capers, hard boiled egg and crumbled blue cheese

Dinner - Baked Aubergine with melted cheese and bean salad

Nutritional therapist Tim Taylor says "the fish oil is probably the most relevant part of this diet. High doses are used to alleviate conditions such as depression , which could in turn affect the way we feel about sex. Fish oils can also dramatically thin the blood - its possible that improved flow in the peripheral blood vessels could  contributed to easier orgasms. The diet encourages balanced blood sugar levels  by making you steer clear of refined  carbohydrates such as  whit flour and rice, as well as restricting alcohol, cigarettes and caffeine. This can have an affect on our stress and sex hormones. We know that chocolate can affect  responses  in the brain and affect dopamine levels  and while that alone may not be enough, in conjunction with  all the other parts of the plan this may help to unleash the orgasm."

** though this diet was created with a specific purpose in mind, this eating plan is really good especially if you are interested in healthy eating/lifestlye.** 

So break out the bottle of cod liver oil boys and girls.

xx

Costume Warranty.....

Fresh on my Carnival 2011 euphoria I came across this blog post on the Trini carnival diary blog. 


COSTUME WARRANTY AGREEMENT


All costumes come with a standard 2 day natural Carnival wear warranty, which covers popped gems, loose beads, detaching parts, broken belts and bras. Warranty also covers variation from prototype, loss of costume, late delivery of costume or costume pieces and incorrect sizing if the error occurs from the Band.

In the event that the costume needs repairs before use you are entitled to free costume repair. If the costume varies from the prototype you are entitled to 50% refund. If the incorrect size of costume was given with the fault being the Band’s you are entitled to have the costume replaced with the correct sizing with free costume delivery. If your costume was lost or misplaced by the band you are entitled to a 50% refund, replacement of your costume in any section of your choice (excluding Frontline if your selection was backline/floor member) and free costume delivery. If your costume or any piece of it is not ready for collection on the assigned collection date you are entitled to free costume delivery.

Not covered are accidental damage, broken plumage, unnatural stains and damage due to excessive wining and jamishness.

..........................................................................................................................

Now we have all been there at some point in our masquerading life, you received a costume that has no resemblance to the one they showed at the launch, the costume is unfinished,  it fell apart BEFORE you reached on the road, or mid way down the road when you just warming up the chipping. . What ensues is mayhem as you try to patch up this costume with the help of friends, or the ever elusive mas band leader. Costume distribution as well is a big big one that has caused many a fustration over the years.Many times has resulted in some covert operations to collect, one year I had to leave jouvert on Carnival Monday to collect my costume. Now what Saucy over at trini carnival diary is proposing that mas bands offer a costume warranty. The warranty would cover the costume for repairs if needed BEFORE you take the costume on the road, (ie braiding becomes undone, beads falling off etc) or in the case of pieces missing, or costume delay in distribution. According to saucy this ensures that standards are kept up and customers remain happy. 

you can read her full post here http://networkedblogs.com/h0A3S 

xxXXxx

Carnival cannot die, we will never say bye bye.....

Its here Carnival 2011 has finally launched praise to ye Jah RAStahfar-I.

Its here its here Antigua Carnival 2011Officially kicked off last night in the midst of the 44th Annual Antigua Sailing Week celebrations last. night. I tell you with many a baited breath I awaited this weekend, first it was the royal wedding, then Carnival launch and now tonight Myst will "Unveil" their costumes for season 4. One of my friends has a running joke going that if one particular costume which I LOVE does not unveil tonight she thinks I will cry. Which I probably will, but honestly I think its more of a strong possibility I might not play mas this year. Sorry the heart wants what the heart wants. However we can hope that some other costume makes me fall inlove, but I am sure one my girl will just be like Kae-Toya please and come Monday and Tuesday I will be chipping all over St John's sipping on the Belvedere and Cranberry.

Now is where the excitement really begins, and conversations turn to things like, prices please? when can we register? what is new in the package this year? What accessories do you want to get? Are you doing mas makeup? Who going queen show? How you doing your hair for mas? When you buying your stockings? what shoes you playing mas in? We going pan yard? Carnival is sweet eh. I have the biggest smile on my face right now, Claudette Peters is playing on my itunes, the sun is shining.

Jump if you love Soca, tell me you agree, and BRING IT ON.

xx

Summer House happenings: Fight or Flight

Before I go into the depths of this post I would like to say big up to Mister Brumant and those many many many cross country runs that I went on during my 5 years at Christ the King High School. For those of you Who did not attend the esteemed facillity of education that was Christ the King as it is called let me explain. We had to do P. E. at my school it was not optional, everyone from the 1st form to the 5th form had to do P. E. and the first week of  EVERY school year we set out on a mile and a half run affectionately known as cross country. Now realistically it was around the block, but hey the block was a big block, sun was hot, throw in one ugly ass PE uniform and just sheer embarrassment on running on the public road for all man jack to see you made it seem like a very long run.  I did this 2 times a year once was the mandatory PE run and also for the sports day run to give my house points. Fast forward 10 years later and what do you know the lil run came in handy. Last night (this morning) I was walking home from a house party and out of nowhere I heard hey and I looked around and saw this guy, then he starts running off I went. Like seriously  every episode of Criminal minds, Law and order and NCIS started flashing through my mind, I started running full pelt up the road running running running, some serious serious fight or flight had kicked in, looking back on the incident now I didn't even think about it my gut just told me to run and I did. I ran screaming up the street, my brain told me to scream and to run and that is all I did until a taxi driver saw me and stopped and asked me what was going on. Later after I went to show the police where the guy had come from the police officer asked me if i had run all that way and I said yea, she was like umm you know this is a good 1/2 mile right. My roomate looked at me when we got back to the house and asked what if the guy had caught me I looked at her and said he had to catch me first and there was nooooooooooooo way he was catching me. 

xoxo

MYST BODY 2011: Breakfast Bite

Hey hey lovelies no I have not forgotten you all and no I have not fell off the wagon. I just got a bit caught up with assignments towards December.Today is the first breakfast bit for the new year And it is a small one but all the same here goes. Special K red berries ( yes it tastes like cardboard) with skimmed milk (no sugar), and a cup of green tea with a satsuma. and my regular 2 cod liver oil tablets

January House Happenings: It's summer body time

I am lounging on my sofa at home in my pajamas writing this message, yea, yea, yea. It's January guys JAN -U-ARY  you know that that means? 1. it is the FIRST month of the year, 2. the first star sign in the horoscope begins in January, 3. it is time for everyone who has over indulged during the Christmas/Autumn term to start getting their bodies in shape for Spring and Summer. Birthday plans are still in the making so no word on that yet.  Will let you guys know how the festivities have gone. 

MYST BODY 2011:Breakfast bite

Hey lovelies just dropping in with a note on what I had for breakfast today. I had a sandwich made with 2 slices of granary bread one was covered with a little light Philadelphia cream cheese ( yes I eat light cream cheese..........lol ) 2 thin slices of ham, and 4 ..................wait for it  raw spinach leaves. Yes I as looking for a new healthy snack me tired eat oats jack. lol It tastes really good ( I say tastes because I am still in the process of eating, with 2 bites left. :). To finish it  off I have a big cup of Ovaltine. England is cold don't judge me, lol  For those of you who are not pork eaters I suggest you still try this combo with turkey slices or a grilled cheese sandwich.The spinach leaves with a lil dash of chilli powder really wakes up the sandwich.

As usual I will have 2 cod liver oil tablets and a vitamin c tablet afterwards

MYST BODY 2011: #5

Today was a good day, yesterday was what I call a different day I was informed of some revelations but that is neither here nor there. The jog was good I did two laps and then power walked the third. I find that I am now getting into a sort of rhythm which is great because it is getting colder and colder.  I want the concept of jogging everyday to be fully ingrained in my system by the time the really cold weather hits. 

Todays breakfast consisted of  whole milk and honey nut cheerios ( yea so what), a single kiwi and a glass of water, two cod liver oil tablets and a vit c dis-solvable tablet  along with a single cup of green and black mixed tea. 

MYST BODY 2011: #4

Today was a sess (pronounched sesh, short for session) I went to church first, then went jogging. For some reason my phone has not been alarming at 7am when it is supposed too. This kinda distresses me because I had thought I was sleeping through my alarm so I have been a few minutes late for lectures and seminars this week (the life of an Economist.) The Jog was great I really feel that I have turned the tide, my breathing was alot better than yesterday and I didn't feel like gosh I want to drop down dead. My cool down was great also. I didn't stretch before starting the jog because I had walked to church and walked back, so I though that was a sufficient enough warm up for my legs. Please remember that I am a university student so though I am going to be jogging most days I might not post about the jogs everyday, I will however post as many times as I can. Sometimes I do go through drought periods where I don't want to write about anything. 

Todays breakfast consisted of (communion bread) ....lol that was a joke. On the real breakfast was 3 heaping cereal spoons of Yeo Valley Organic strawberry natural yogurt ( aka no sugar) mixed with 2 heaping cereal spoons of raw oats, a glass of orange, mango and passion fruit smoothie, a glass of orange juice, and 2 cod liver oil tablets. 

MYST BODY 2011: #3

Well it's the weekend and though my roomie said its a rest day. I went Jogging anyway. I really want to catch onto this jogging thing seriously, so I can maintain it. So off I went in my pink tracksuit..........(don'tjudgeme) for my 15 minute run. It wasn't all bad, the sky is over cast so its just dreary mostly. I tried to recruit a few friends but they aren't interested to its only me. It amazes me sometimes the amount of people who want to get fit, but do not put in any effort at all. Breakfast one slice of granary bread aka bird seed, one glass of orange mango and passion fruit smoothie to wash it down, and 2 cod liver oil tablets.

MYST BODY 2011: #2

Day 3 of the training today was not bad, my muscles were a bit tense otherwise everything was fine. We jogged for 15 minutes then power walked for 10 then jogged for 5. It was a good little run my body didn't ache as much as it did Monday for which I am thankful.  Breakfast today was a single slice of  granary toast with an omelette and a glass of Strawberry and Banana smoothie.

MYST BODY 2011: #1

Well  I made it through I have just crawled back into bed after a workout/jogging session/breakfast of champions. Yes back to bed why, because im sick like a dog and my bones are aching. So today kicks off the first day of the MYST BODY 2011 aka "Fit for mas Fit for life" plan. Now before anyone start getting high-faluting the facts are that there are skinny people walking around who are full of unhealthy organs and diseases that are manifesting within their bodies because they are not active enough. Black women we collectively like to look good but we don't exercise enough. Also we are not catching diseases as easily as persons from other races but we are dying from these diseases in record numbers. I have always been an active person, ran track in high school, did some basketball once upon a time, learned to play tennis, and in college I was on the football team-(DEFENSE left back) now I'm in university my sport seems to be spectating lol. Now don't get my wrong for the last year I have boycotted the buses in favour of walking to uni that is a 30-45 minute walk  both ways depending on weather conditions. It adds up to 1-1.5 hours daily, plus I walk everywhere even to town which is a good 4 miles. So on a typical Saturday I could put in 8 miles walking to and from plus the extra running around when I do get to town.

This little spurt of excitement however is no totally of my own making. My room-mate has decided to start training for a marathon (yes the whole 26 miles) and asked me to come along and train with her for  moral support. Plus I thought wow I can really jump-start my fitness plan early just in case I am able to go home for summer 2011. Today was the first day and we both overslept by an hour. I vaguely remember my phone going off and the touch screen not responding so I went back to bed and left it alarming..........oh well. The jog was not bad at all my lung were really working well and though it has been nearly 12 years since I was an athlete (lite) those days running all over cedar valley gold course came back to me. After the jog we had breakfast I had a bowl of oatmeal with raisins to sweeten and fresh strawberries, a small glass of a smoothie and a cup of green/black tea.

will keep you updated as time goes by.