Fitness First continued to set the standard at the second annual UAE FIT Awards as the company again earned the honour of being named the Facility of the Year 3,000+ Members.
Smoothies taste good: throw in a few of your favourite ingredients and you have a lovely tasty drink/snack. But some ingredients are better than others at certain times of the day or before/after activity.
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2. Yoghurt: Plain Greek is the best and will provide probiotics, calcium and protein. If you are lactose intolerant, substitute with soy yoghurt.
3. Milk: Protein, calcium, fats and vitamin B12. If you can’t drink milk, try the nut or soy alternatives.
4. Whey Protein Powder: An ideal way to get a quick punch of protein without having to eat a heavy meal or if you are in a hurry with no time to cook. But take great care when choosing and go for low sugar/no additives with no more than five ingredients. This will be the subject of next week’s Lifestyler column.
5. Fats: Avocados, nuts and peanut butter are good choices, make great additions to smoothies and fats are good for you in small quantities.
6. Greens & berries: Anti-oxidant powerhouses, full of vitamins and minerals and phytochemicals which are naturally occurring compounds thought to be largely responsible for protective health benefits beyond those conferred by their vitamin and mineral contents.
Studies show that they may protect against cardiovascular disease, cancer and diabetes to name but a few. Also a very good way to get children to eat fruits and vegetables. Fresh or frozen – both are good. Simply blend the following ingredients for the smoothie you need.
Breakfast on the run
►A shot or two of espresso coffee
►3 or 4 dates (not on my list, but great in this recipe and provides a healthy dose of fibre)
►1 tablespoon of yoghurt and if the smoothie is too thick, add some milk too
►Sprinkle with crushed almonds and cinnamon
Consume between 30 and 60 minutes before you work out.
►A handful of blueberries
►Almond or rice milk
Consume no later than an hour after physical activity.
►1 scoop of whey protein powder
►A handful of spinach
►5 large strawberries
►Coconut water to dilute to preferred consistency
►Crushed cashew nuts
We all know how challenging it can be to set goals, stick to them, and achieve them. There are so many obstacles in the way. Sometimes we just need that little extra push that we alone cannot muster.
Perhaps what you need is a coach in order to make sure you stayed on track and did not lose motivation halfway through the journey.
Let’s look at how you can benefit from hiring a coach.
Was it a life event that prompted you to make changes? Perhaps you have been inspired by someone, or maybe just want to be at the top of your game.
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When we decide we want to make changes in our life, the thought of hiring a coach maybe isn’t everyone’s first choice, however an external perspective and someone with all the know how and expertise, can make all the difference.
A coach is basically your friend, mentor, subject matter expert and someone who you can speak to without being judged. They are there to inspire and motivate you and to transform you into being the best you can be. Lets examine some major benefits of having a coach:
A coach will help you set goals and set you on the right path to start achieving them. They will also help you stay on that path and ensure you don’t stray too far from it.
Your coach should be someone that is experienced with helping others like you reach their objectives. They will help you remain focused and stay on track and will ensure that you learn and grow during the entire process.
From a personal perspective, 10 years ago, I was lucky enough to find a great coach/mentor and this led me to pursue mentoring myself.
During that time, I found that having a coach gave me a lot more focus on achieving goals that I set.
In my opinion, there are two different lives an individual can lead; successful or unsuccessful.
Where these two strongly differ is that the successful individual envisions his goals and dreams and will strongly advance with a highly positive and persistent attitude towards them.
We all make excuses which put off, delay or prevent us from achieving our goals. When it comes down to it, if we have nobody to report to other than ourselves, it’s far too easy to procrastinate and delay getting things done.
By having a coach, this negative pattern will disappear almost immediately as we have someone to answer to and feel accountable for our actions.
A coach will inspire us to be more positive, create healthy habits, and most of all; will set a plan for us. It really is true: If you fail to plan, then you are planning to fail.
One of the best reasons for hiring a coach is that they are highly experienced subject matter experts and they can teach you.
They themselves have much experience and have probably already made all the same mistakes you are making.
A coach will provide you with constructive feedback, an outside perspective, and most of all new ideas which you alone perhaps would have never of thought of.
There is lots to learn so embrace the changes to come.
A coach will help you stay strongly focused on your dreams, whatever they may be.
They are there to support and guide you along a path to ultimate success. Remember when hiring and working with a coach to have fun along the way and enjoy the path to success.
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