Tag Archives: Diet

Get summer ready

Summer is fast approaching and this means more skin will be exposed, in the park, by the pool or on the beach. Let’s face it we all want to feel comfortable with our shirt off or in our bikini, so we have put together some steps to get you beach body ready.

1. Set goals. Setting goals gives us direction and keeps us focused. Without direction we are lost. We wouldn’t set out on a trip not knowing how to get to there, just driving and hoping for the best. The same applies when embarking on any journey.

How to?
• Be specific. ‘Toning up’ and losing weight are great things to achieve but how do we know when we are there? How do we get there? Be S.M.A.R.T…Specific, Measurable, Attainable, Relevant, Time Constraint. I will lose 3 kgs, by going to the gym three times a week, to look and feel better by August 8th. We know, how much we want to lose, by when and what needs to be done to get there in a set timeframe.
• Tell Everybody!! Shout about your goals… Tell family, friends, announce it on social media, the more people that know about it the more you’ll stick to it.
• Before and after pics. Take regular photos of yourself, seeing your progress is great motivation to keep you on track.

2. Resistance training. Research shows we stay younger for longer with more muscle on our body. The quickest, most efficient way to change your body shape is to do some form of resistance training. You don’t have to be in the gym 6 hours a day, 3 full body sessions a week can accelerate results.

How to?
• Come to a STRENGTH WORK class at Work it.
• Find a strength program online to try out at your local gym.
• Bodyweight exercises in the morning are a great start. A circuit of squats, press ups, burpees and plank in the morning can seriously help burn fat.

3. Eat yourself lean. Good nutrition is the foundation of a healthy lifestyle. What we eat directly effects how we look and perform. We all want brighter eyes and clearer skin. You are what you eat so don’t be fast, cheap, easy or fake…

How to?
• Higher quality input equals high quality output. Local, organic, free range, wild caught foods all contain superior nutrients which makes us look better.
• Get all the junk food out of the house! If it’s not there, you won’t eat it.
• Food prep. Cook extra dinner for your lunch tomorrow. Prepare simple snacks to have at hand and on your desk so you make the right food choices when hunger hits.

4. Be consistent. Focus on small positives changes that improve long term health. It’s the small things we do on a consistent basis that really matter. Find what you can easily implement and DO IT! Once done on a regular basis, it will form as a habit and fit into your lifestyle.

How to?
• Eat eggs for breakfast three times a week.
• Do 10 push ups and 10 squats everyday.
• Drink alcohol once or twice a week.

Changing your physique takes time, dedication, focus and motivation. There will be ups and downs, but it’s always worth it when we feel confident in our own skin. Set high standards for the body you want!

Written by Adam Willoughby.

Nutrition made simple

Nutrition can seem complicated, with many different ‘diets’ and conflicting views, it is easy to see why we can get lost and confused with the overwhelming amount of information. Work It see nutrition as a lifestyle, something that is sustainable and easy to implement. Below are a few simple strategies that we believe is the foundation of good nutrition and will positively affect your health and lifestyle.

Water – 70 to 80% of our body is made up of water so we need to stay hydrated. A 5% drop in our body’s fluid levels can instantly lead to a 25-35% drop in energy. Water transfers oxygen through our bloodstream and delivers nutrients though our central nervous system to the brain and every organ in our body. Being hydrated clears these pathways and helps us function optimally. Water can also aid in appetite regulation as thirst can be mistaken as hunger. Drinking 2-3 glasses of water upon rising is a great way to clear your digestive tract and kick start your metabolism.

Food Quality – Not all calories are equal… 100 calories of broccoli will be used and stored differently to 100 calories of cookies. Eliminate processed foods and focus on high quality earth grown nutrients. The use of pesticides, herbicides and other farming chemicals have been linked to cancer and can potentially harm our nervous system, reproductive and digestive system. Organic, free range, grass fed meats and poultry are produced at higher standards and are not exposed to hormones and antibiotics which negatively effect our gut micro biome. Farmers Markets and local farms are great places to source high quality nutrient dense foods at a reasonable cost.

Food Plate – Once hydration and food quality is on point, our food plates can be used as a guide on how much food to eat and what each meal should consist of. If you’re looking to shed some excess body fat, particularly leading up to summer, try eating starchy carbohydrates only after intense exercise. Stick to healthy fats, vegetables and proteins at anytime meals and on days that you’re not working out.

** DOWNLOAD THE WORK IT FOOD PLATE HERE ** work_it_foodplates

Hopefully you have found this useful and if you have any further questions, please don’t hesitate to give us a shout.

Written by Adam Willoughby.

TRANSFORMATION WORK with Russell Lee

As summer approaches (we know it’s the middle of winter!!)  the trainers here at Work it generally tend to up training, tighten up on what they eat and prepare for their summer holiday. We’ve also noticed our clients like to do the same; classes get busier as do personal training sessions and questions about nutrition!

We have been trying to think of ways we can create a package with the common goal of getting in better shape and in a set amount of time. Which is why we have come up with the TRANSFORMATION WORK program. This will be an 8-week program headed up by the experienced Russell Lee and will be kicking off in April (enrolment starts in March). There are only 8 spaces available so sign up here to secure your space.

**Start date is April 18th**

What’s involved?

Goal setting session– before we embark on the 8 weeks, we will make sure we plan and prepare adequately. We will set some specific, measurable, attainable and realistic goals.

Measuring success– there will be a weekly weigh in, body fat percentage reading and photograph. As many ways we can keep to you up to date with your awesome progress the better!

Training– we are trying to make this as flexible as possible and have a few options here. Each individual will be given a tailored training program which will involve 3 to 4 sessions a week. We will be running a TRANSFORMATION WORK group session on a Monday and Wednesday at 7.30pm. You will also have unlimited access to the Work it class timetable.

Nutrition– you will receive a bespoke food/ nutrition plan that will be reviewed weekly. Russ will be there to make sure you stay on track, answer any questions and ensure you’re getting what your body needs! *We will able to cater for vegetarian and vegan clients.

Support– we will be having weekly meet ups that will give you an opportunity to ask any questions and keep you on track to your goal. You’ll be added to our Facebook and Whatsapp to provide motivation, inspiration and support around the clock. You will also have to contact with us via phone or email.

 

Cost- £750 or 2 payments of £400.

Sign up today to secure your space.

  

A simple lean, mean, Turkey Bolognese

New year, new focus, new goals. It is important to support any mental or physical changes with good nutrition, not to mention your health in general. This month’s recipe is a lean, mean Turkey Bolognese. I have substituted the spaghetti with some courgetti, and added some kale and avocado to make it a mouth watering, nutritious bit of grub.

Fun healthy facts about this dish:

  • Try this dish 2-3 hours before bed. Turkey contains an amino acid called tryptophan, which is the pre cursor for serotonin. This is the happy hormone but also plays a key role in melatonin (the sleep hormone) release. Eat turkey for dinner to help get a better nights sleep!
  • Kale is one of the most nutrient dense foods on the planet and is loaded with antioxidants. Get those nutrients in, keep those illnesses away!

Nutritional info (per serving):

Calories: 308kCal

Protein: 25g               Carbs: 30g                 Fats: 12g

Utilities

  • Frying pan
  • Spiraliser

Ingredients (prepares 3 meals):

  • 400g of free range organic turkey mince
  • 1 onion
  • A pack of chesnut mushrooms
  • 4 cloves of garlic
  • Tinned tomato’s
  • 2 Courgettes
  • 1 avocado
  • Tablespoon of coconut oil

I like to chop the onion, mushrooms and garlic before I commence so I have nothing to do as I go along- it’s entirely up to you though!

Step 1

Add a small teaspoon of coconut oil to a frying pan and put on a medium heat. Heat the pan for a few minutes and add chopped onion until sautéed.

Step 2

Put all the turkey into the pan and keep stirring and breaking up the mince to ensure it’s cooked properly.

Step 3

Add the chopped mushrooms, crushed garlic and continue to stir for 3-4 minutes. Then smash in the tinned tomatoes with a touch of water if necessary. Season to your preference (I recommend pink Himalayan slat) and leave to simmer for 8-10 minutes.

Step 4

Spiralise the courgettes, add some kale to the mix (or use as decoration around the edges) and slice up your avocado. Whack a healthy dollop of Bolognese on the courgetti and get ready to have a feast.

Bon appetite.

Written by Charlie Watts.

Whats new?

We hope your 2017 is going as well as ours. It’s been all go here and we have lots of fun things going on throughout the year so we thought we would put together a blog so you can save the dates!

STRENGTH WORK

The first noticeable change is that we now have a STRENGTH WORK class on the table. This is because we did a survey last year to see what we could improve and the type of classes you’d like us to put on. A strength class got the majority vote, so true to our word; we have put it on the timetable. It’s a combination of functional, compound strength movements that will incorporate the use of the barbells, kettle bells, dumbbells` and more! Click here to sign up.

The Work it Community

As a Work it member, you are part of a community. We want to fill your life with health, positivity and buckets of sweat! We also love hearing about your lives and what you have going on so would be great to meet up outside of the studio. Our ‘members meet up’ dates will be confirmed in an email closer to the time, and we plan on getting in at least 3 or 4 this year, so stay tuned.

Don’t forget to stay connected across all our social media channels and join our Facebook group. We are also going to be active on our YouTube channel this year with regular technique clinics and workout inspiration.

What’s going on ands when?

 **Please note, things will likely change throughout the year and we will probably be adding to the below. If you have any questions or queries, drop us a line!!

 JANUARY

  • Don’t miss out on our Unlimited Offer, unlimited classes for a great price

FEBRUARY

  • Enrolment for Work it’s first ever body transformation group to open
  • First members meet up end of the month, come and get involved.

MARCH

  • Body transformation group to commence (8 week program)
  • Wellness week at Albert House

APRIL

  • Body transformation group continued (8 week program)
  • Charity Boxing enrolment

MAY

  • ‘Get fit for summer’. Ramp up your training
  • Start of Charity Boxing training
  • Wellness week at HWH
  • Summer members meet up

JUNE

  • Running club begins!
  • Fitness event at the Shard
  • Work it’s first ever UK retreat- this is going to be a good one guys!

JULY

  • Charity Boxing show

AUGUST

  • Holiday season!!! YAY!!!
  • Charity Boxing enrolment

SEPTEMBER

  • Start of Charity Boxing training

OCTOBER

  • Halloween, fancy dress workout

NOVEMBER

  • Charity boxing show

DECEMBER

  • Xmas workout and get together

Unite for Africa: Blog #3 Zumar Dean starts to see results

Motivation comes in all shapes and sizes and for 30-year old recruitment consultant, Zumar Dean, dropping a few pounds and getting into better shape physically are his goals for stepping into the ring on November 30, for the Unite for Africa, white collar charity boxing event.

Zumar runs his own recruitment agency, Just Digital focuses on finding the best digital sales and marketing experts for a whole host of businesses big and small. His company works from the gloriously designed TOG (The Office Group) buildings, which suits his contemporary working practices perfectly. “We don’t have any formal working hours, we’re completely flexible – you have to be when you’re on the look out for the best in the business,” comments Zumar.

Being his own boss has meant that Zumar has been able to fit the 10 weeks of training into his busy schedule without too much conflict. However, Zumar has struggled to commit to a regular form of exercise since his school days when he was a regular on the football pitch – it was the commitment that was going to be his real challenge.

Working in the TOG offices meant there was easy access to the Work-it gyms so there was no excuse. Before signing up to the November 30 event, Zumar had already sampled some of the sessions at the gym and so was confident he’d love the more intensive three-month training schedule, he also enlisted the help of a friend so they could spur each other on. With less than a month to go, he says that the results are starting to show. “My focus was to lose weight and people are telling me that they can already see the difference. But it’s not just the weight, I feel fitter, I feel great. I’ve gone from getting totally out of breath to enjoying five good work-out sessions a week – I can feel a massive difference in myself,” says Zumar.

img_8169

Weekends are boxing free zones, aside from a swim on a Sunday the weekends are devoted to time with his girlfriend who already has a ticket and plans to be his biggest supporter on the night.   She knows more than anyone the effort and sacrifices her man has made to master the skills required to enter the boxing ring.

If you want to join Zumar’s friends and family in supporting Unite for Africa and also see the results of a grueling 10 weeks of training you can buy tickets here. All monies raised are for a struggling medical centre in Kinshasa and the renovation of the crumbling infrastructure at the Masika Centre, an orphanage set up for victims of rape, abuse and displacement in the Democratic republic of the Congo. So far we have raised over £30,000 and will continue to do so up to fight night. Donate here: https://www.gofundme.com/uniteforafrica

Written by Sue Finnegan

Healthy Hangouts – Wholefoods Market

Whole Foods Market in Piccadilly is an organic eco-minded haven that has the perfect on-the-go lunch options for keeping your diet in check.

Wholefoods Piccadilly 2

We usually go there for a quick lunch or to top up on our nut butters! The store is bursting with fresh fruit, groceries and delicious bites for lunch. We went with a salmon, quinoa & broccoli meal with a side of watermelon. Quinoa is a great source of protein as it has all the essential amino acids. Watermelon is a beautiful super fruit that is rich in lycopene and therefore great for your cardiovascular system. This dish is great for getting your omega up & giving you a good kick of goodness.

Wholefoods Piccadilly 3

We love it here because it makes eating a balanced diet accessible and delicious. Eating clean doesn’t mean restricting yourself from flavour and fun. It just means moderation, consideration and loving your body the way it should be loved!

Wholefoods Piccadilly

Try it out for yourself!

Written by Danielle Bowman.

Healthy Hangouts – Redemption Bar

redemption 5

 

Summer is fast-approaching and everyone is putting the gym hours in but no matter how hard you train you cannot out train a bad diet or habits. This month we checked out Redemption Bar Shoreditch a cozy Alcohol-free bar serving vegan, sugar / gluten – free food that lets you ‘spoil yourself without spoiling yourself’.

Redemption 4

This whole concept of guilt-free dining is on the rise in London so all of us health-conscious foodies can actually claim back our social lives. We aren’t trying to convert anybody to veganism but the facts don’t lie – a diet containing less meat is not only good for your health, but could help save the planet!

Redemption 1 copy

So, we ate ourselves closer to this ecological dream by tucking into their ‘Californication’ dish, a really hearty bowl of sweet potato and rosemary hash, mushrooms and handfuls of spinach. To get the full redemptive experience we tried out their ‘Flu Fighter’ cocktail – a fiery mix of ginger, chilli, aloe vera, coconut water, orange, lemon, apple & elderflower. It’s great to be able to buy food that isn’t going to give us a stomach full of regret but rather fill us up with nutritional goodness. The entire lunch came to around £15 and it was money well spent considering the health benefits.