Tag: diet

Jo’s Story

Jo’s Story Signing up to PT sessions was a big decision due to the cost, but after just 7 weeks of StrengthRocks Personal Training it has really paid off where years of fitness classes/gym have failed. The weight is steadily dropping off, I’m stronger, fitter and generally feel much healthier. The sessions are completely tailored […]

StrengthRocks Daily Photo-Quotes!

Phew! – we’ve hit Friday, how was your week? Awesome, naturally! I’m sure you’ll be working out tonight. You Rock! Don’t forget to share this photo-quote to motivate friends and family. Live Strong, StrengthRocks! Seeing StrengthRocks for the first time? Sign up below for photo-quotes, blogs and more direct to your inbox each day!

StrengthRocks Daily Photo-Quotes!

Daily Photo-quote! I was out early the other day and it struck me how much opportunity there is to do great things, make a difference and enjoy life to the maximum! Don’t forget to share this photo-quote with friends. Live Strong, StrengthRocks!

StrengthRocks Daily Photo-Quote!

Wednesday, the midweek oasis. 10,000 steps, a 10k or 10kg more – get it done! Don’t forget to share this photo-quote to motivate friends and family. Live Strong, StrengthRocks! Seeing StrengthRocks for the first time? Sign up below for photo-quotes, blogs and more direct to your inbox each day!

StrengthRocks Daily Photo-Quote!

Great people are about food just as much as exercise and all the other good stuff! My Tuesday dinner is ready to go, what you got? Don’t forget to share this photo-quote to motivate your friends. Live Strong, StrengthRocks! Seeing StrengthRocks for the first time? Sign up below for photo-quotes, blogs and more direct to your […]

CARPE DIEM – SIEZE THE DAY!

Daily Photo-quote! I was out early the other day and it struck me how much opportunity there is to do great things, make a difference and enjoy life to the maximum! Don’t forget to share this photo-quote with friends. Live Strong, StrengthRocks!

Green is good – think Pop-eye!

I’m a smoothie convert mainly as I’m a big fan of the recent nutrabullet style blenders. They’ll deal with nuts and seeds and are really easy to clean. The kids love helping make them to, which is great as its another activity on the long afternoon shift! Why the green smoothie? I use myfitnesspal to monitor my […]

Jo’s Story



Jo’s Story

Signing up to PT sessions was a big decision due to the cost, but after just 7 weeks of StrengthRocks Personal Training it has really paid off where years of fitness classes/gym have failed. The weight is steadily dropping off, I’m stronger, fitter and generally feel much healthier.

The sessions are completely tailored to you: your fitness goals, your preferences (I hate burpees!), your level, working around any injuries etc. and are varied so you never get bored.

Alex is totally supportive and encouraging, but also challenging when you need it. He has great enthusiasm and positivity and is knowledgeable and professional.

I would fully recommend StrengthRocks to anyone looking to improve their health or fitness.

JO Before  After.jpg

Trainer Al – When Jo started PT with me, she was struggling with ankle injury that stopped her running and had a holiday away with girlfriends to get in shape for.

I’m super proud to say that her body shape has totally changed, she’s shed 2 stone and our conversations now are more about her 5km run personal best!

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Get in touch if you would like to try out at BootCamp or discuss personal training.

StrengthRocks Daily Photo-Quotes!

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Phew! – we’ve hit Friday, how was your week? Awesome, naturally!

I’m sure you’ll be working out tonight. You Rock!

Don’t forget to share this photo-quote to motivate friends and family.

Live Strong, StrengthRocks!

Seeing StrengthRocks for the first time?

Sign up below for photo-quotes, blogs and more direct to your inbox each day!

StrengthRocks Daily Photo-Quotes!

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Thursday – holding out for the weekend, relax everything is going well!

Don’t forget to share this photo-quote to motivate friends and family.

Live Strong, StrengthRocks!

Seeing StrengthRocks for the first time?

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StrengthRocks Daily Photo-Quote!

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Wednesday, the midweek oasis. 10,000 steps, a 10k or 10kg more – get it done!

Don’t forget to share this photo-quote to motivate friends and family.

Live Strong, StrengthRocks!

Seeing StrengthRocks for the first time?

Sign up below for photo-quotes, blogs and more direct to your inbox each day!

StrengthRocks Daily Photo-Quote!

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Great people are about food just as much as exercise and all the other good stuff!

My Tuesday dinner is ready to go, what you got?

Don’t forget to share this photo-quote to motivate your friends.

Live Strong, StrengthRocks!

Seeing StrengthRocks for the first time?

Sign up below for photo-quotes, blogs and more direct to your inbox each day!

StrengthRocks Daily Photo-Quote!

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Happy Monday everyone, what will you achieve this week?

Don’t forget to share this photo-quote to motivate your friends and family.

Live Strong, StrengthRocks!

Seeing StrengthRocks for the first time?

Sign up below for photo-quotes, blogs and more direct to your inbox each day!

CARPE DIEM – SIEZE THE DAY!



Daily Photo-quote!

I was out early the other day and it struck me how much opportunity there is to do great things, make a difference and enjoy life to the maximum!

Don’t forget to share this photo-quote with friends.

Live Strong, StrengthRocks!

(more…)

Why Not Run!



Well, why not … I know a lot of people don’t love to run but it’s a pretty great exercise and here’s why.. (more…)

Reps & Rest – how big do you want to be?



A few ideas on how your approach to training should align specifically to your workout routine and overall fitness goals. (more…)

Green is good – think Pop-eye!



I’m a smoothie convert mainly as I’m a big fan of the recent nutrabullet style blenders. They’ll deal with nuts and seeds and are really easy to clean. The kids love helping make them to, which is great as its another activity on the long afternoon shift!

Why the green smoothie?

I use myfitnesspal to monitor my diet and as I descended like the millennium falcon to my goal weight I became more interested in the micro-nutrients (see blog on macros and micros etc here) I was getting in my diet. The challenge was how to move forward for the longer term to maintain my weight and optimise my health.

Missing vitamins

I noticed I was missing my iron and vitamin A target by a mile every day. My initial response was to get a standard vitamin supplement from my local supermarket. This is ok, I do like supplements as a mopping up approach to get what you need. I just don’t think our bodies can make maximum use of nutrients unless the majority come from real food.

Vitamin A

Is used in the body to support immune function when fighting infections. Be careful you don’t get too much though the NHS recommend 0.6mg for ladies and 0.7mg for men per day. You can find out more here.

Iron

Is fundamental to the production of red blood cells and in turn deficiencies can impact on the production of energy in your body. Low iron is quite common and is termed anaemia once your iron levels hit a certain point. You can find out about anaemia at the NHS site here.

The Smoothie

This recipe is hitting my vitamin A and helping towards my iron and intake of other vitamins. I love the fact that the blender will deal with my need for greens and nuts in one. The nuts also give a smoother finish as well which is a nice change (although a  nightmare to get out of carpet if your eldest drops a cheeky little taster!)

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Try this smoothie;

  1. Medium apple
  2. Medium Banana
  3. 60g of Spinach
  4. 10g of cashews
  5. Cup of water
  6. (I put in some strawberries and grapes that needed eating, save the waste!)

Blend and enjoy!

The calories and % Recommended Daily Allowance (RDA) are approx and for one person, you could split it if this is too much and still get a bit of what you need);

  • Calories – 250
  • Vitamin A – 100% RDA
  • Vitamin C – 50% RDA
  • Iron – 15% RDA
  • Calcium – 15% RDA

I would say be mindful of the amount of fruit when making smoothies, although natural, they will still put a dent in your calories overall. You could split this and serve two, I guess I’m just keen!

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