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Eat Move Live Better
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With under 2 weeks to go until Christmas we thought we would put out a few tips on what to do over the next few weeks to make sure you stay on track with your fitness goals, check the blog post out at

http://emlb.co.uk/blog/59948/What-to-do-over-the-Christmas-period
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Our final nutritional basic post is up on our blog, we have given you a simple guide to all 3 macronutrients and we will start to delve into the science a little more on each of them.

This weeks post is about Fats.

If you want to check them out then head on over to http://emlb.co.uk/blog/59791/The-basics-of-fats and have a little read.
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Why your WHY is important

Are you looking to lose body fat and tone up? Do you want to push forward in a new career or maybe you are thinking about running a marathon (That doesn’t apply to many people!). People have goals, no matter what aspect of your life you will have a goal, a body shape, financial, career, family, lifestyle and many other areas that you will have an idea about.

What usually happens is people get to a moment in their life and they will want a change, they will want to push towards where their goal is, as with most of our personal training clients they want to achieve a body transformation and lose body fat. So we set out steps how to achieve what they want and we sit down and ask, on a scale of 1-10 how committed are you to achieving your goal, and we usually get between an 8-10, people are fired up and ready to go.

What happens next is we will ask you WHY you want to make the change, and we will ask this in a number of ways until you figure out what it is that makes you want to work towards that goal. So as an example the client may come in and say “I want to tone up”, we will ask why and the response will be something like “so I look better”, ask why again, “ so I feel more confident”, why, “so I can feel happy about how I look and not have to worry about my appearance”.

Guess what we ask again? Why. “ Well about 2 months ago my partner made a comment about how I was getting out of shape and I want to ensure he still loves me”

Now this is all made up but this has happened on quite a few occasions, but FYI your partner will love you no matter what! But the point is that now the client knows their real why. They know why they are getting out of bed at 5.30 to make a 6.30am class, they know why they are choosing extra veg instead of extra chips when eating out they know why they are making small changes on a daily basis to get a change in their body composition.

If your why goes as far as “ I want to look toned”, how fired up are you going to be when it is dark, wet and 1 degree outside?! What are the odds of you turning down desert when you go out and why would you bother drinking water when diet coke tastes a lot nicer? If your goal only gets you 30-40% pumped up then you don’t have a deep enough why, you need to be at a 90-100% otherwise you will give up, when times get tough you will not stick to what you need to do to succeed.

The number of times I have tried to lose weight, tried a diet, tried to make a change but I haven’t because I like the idea of losing the body fat, but if I didn’t do it, that would be ok. I needed to take a long hard look at myself and ask if that I wanted to be ok for the rest of my life or be awesome! Guess what one I chose??

You have to understand why you want change, in every aspect of your life, break down the barriers, get emotional about it, get rid of the bullshit lies you are telling yourself as to why you can’t succeed and be prepared to get pumped up. As when you break it all down, and truly understand why you want to change where you currently are, there will be no stopping you.
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Fancy winning a whole months personal training and a supply of Duck & Dry's fantastic leave in conditioner, Instant TLC.

Follow this link for your chance to enter!

https://emlbetter.leadpages.co/strengthen-and-nourish/
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Superfood Uncovered - Bee Pollen

I couldn’t leave this out for too long, bee pollen is an absolute favourite in our household and it should be for every home in the world! So what does Bee pollen do, what is it good for, is it actually healthy? Let’s find out!

What is it?!

Bee pollen is little clumps of pollen that have been collected throughout the day from honeybees, they collect the pollen and put it in a little pocket in their back legs and store it from flower to flower until they return back to the hive. They then store it within and use it as food for the younger bees within the colony.

For the rest of the blog head over to http://emlb.co.uk/blog/54482/Superfood-Uncovered-Bee-Pollen
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Awesome morning for lunges at Clapham Common! Starting the week strong
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High Protein Breakfasts!

Increasing your protein content can be a long strenuous task and most people just resort to eating more meats where they can, but below we are giving you some of our favourite protein recipes from our top companies to follow for meal inspiration. Ensuring you hit your correct protein intake is vital when looking at changing your body composition, a higher protein content makes sure the muscles can recover quicker after your training sessions, they provide essential amino acids that the body cannot create and keep you feeling fuller for longer!

Our personal training clients receive advice on how to improve their daily food intake and these recipes below should be a good place to begin with to make sure you get a little bit more variety.

So below we have recipes from Protein Pow who create tonnes of variations of products from protein breads to protein brownies all by using different protein powders. Paleomg who follow the paleo diet AKA the caveman/cavewoman diet and food matters who look at healthy food being your medicine.

So if you want some inspiration to jazz up your breakfasts then look no further, get creative and enjoy!

Also please take note for future reference in case you decide to try to make other recipes that 1 cup = 16 tablespoons = 48 teaspoons Eg. 3/8 cup = 6 tablespoons

Protein Pow

Protein Granola
Ingredients:

1 cup gluten-free rolled oats
2 egg whites
3/4 cup vanilla pea protein powder
1 tablespoon coconut oil
6 tbsp almond milk
1/2 tablespoon cinnamon
1 heaping tablespoon chopped dates
1 handful of chopped cashews
small handful of pumpkin seeds
4 tsp chia seeds

1. Whisk everything together and then place on a baking tray evenly, try to get it all flat. Cook at 200 degrees until golden brown
2. When ready, take it out, break it up into small pieces and store for when you are ready!

Lemon and poppy muffins

Ingredients:
6 Tbsp oats
1 scoop of whey protein
2tbsp pea protein
1 banana3 egg whites
1 tbsp poppy seeds
1 tbsp chia seeds
½ cup of almond milk
2 tbsp coconut flour
1 tsp baking powder
1 tbsp lemon zest
1 tbsp honey

Blended together and baked in an 170 C (338 F) oven for about 35 minutes inside some silicone or paper muffin cases

Carrot cake muffin

Ingredients
1/2 cup vanilla or plain brown rice protein
1/2 cup quinoa flakes
3/4 cup gluten-free oats (or buckwheat)
1 cup egg whites
1 cup of coconut milk (from the carton)
4 tbsp applesauce
2 teaspoons baking powder
1 teaspoons baking soda
1/2 grated apple
1 large grated carrot
1/4 cup chopped walnuts
1/4 cup of chopped macadamia nuts

Blend all ingredients together, except for the grated apple, carrot and nuts which you want to add AFTER blending the rest of the ingredients
Pour the batter inside 36 miniature muffin moulds or six regular muffin cases.Bake between 30 and 40 minutes, depending on what size of muffin mold you’re using, at 170 C (338 F).Make the frosting by mixing 1/2 cup of fage yogurt with 2 tbsp coconut flour and 1 teaspoon stevia


Protein pancakes

Ingredients
1 scoop vanilla whey protein
110g pumpkin, we use lizzies
100g egg whites, use 3 chicks
½ tsp cinnamon

Combine all products in a bowl and then cook until golden brown on both sides, use coconut oil to cook in.

Paleomg

Sausage egg cups

Ingredients
2 chicken sausages, cooked and chopped
1 red pepper, chopped
8 eggs, whisked
1 garlic clove, minced
¼ tsp of chilli flakes
¼ tsp black pepper
avocado to garnish
preheat the oven at 190 and cook the sausage through, then chop into small pieces
Place everything except the avocado into a bowl and whisk together
Grease your muffin tin, unless you use a silicone one and ladle in the mixture to fill the muffin trays
Bake for 35-40 minutes Place avocado on top, EAT

Overnight Chia Puds

You can use a variety of ingredients to create whatever flavour you like, try adding fruits like blueberries or just keep it plain with some vanilla extract. This receipe is a chocolate coffee one.
Ingredients
½ cup chilled coffee
½ cup full fat coconut milk
1 tbsp almond butter
1 tsp vanilla extract
2 tsp honey
1 tbsp unsweetened cocoa
8 tbsp chia seeds

Easiest one yet, blend everything together, except the chia seeds, place into a resealable jar
Add the chia seeds, seal it and shake it Leave in the fridge overnight and enjoy in the morning!

Food matters
2 ingredient pancake
1 Banana, peeled and chopped
2 eggs

Either blend of mix the ingredients together, cook in a pan with coconut oil! Simple! Top with your favourite fruits and a dollop of yoghurt or honey and nut butter goes well with these.

For more blog posts like this head to our site below!

www.emlb.co.uk
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