abs

10 foods for a flat belly

Nutrition is just as important if not more on your quest to a flat tummy, here’s what you need to know…

Protein raises your metabolism more than carbs, other foods such as green tea act as a thermogenic, meaning you actually burn calories whist eating them. And then there are fats; whilst they all contain the same number of calories (9 per gram) some build belly fat and some fight it.

So what to choose?…Here are 10 foods that can help reduce abdominal fat. Whilst they will certainly not replace your hard work and a commitment to clean eating, adding them to your diet on a regular basis can really make a difference!

1) Swiss chard- Dark green vegetables are a clean eating staple and swiss chard is the very best. A one cup serving provides 214% of your daily value of vit A, and over 700% of your daily value of vit K. it’s also a great source of vitamins C and E, iron, calcium and magnesium, all wrapped up in a 35 calorie package!
For great abs eat 3-4 oz 3 times a week
swiss chard

2) Rainbow trout- if you are sick of salmon then Rainbow trout is a great alternative as it is rich in omega 3 fatty acids that not only help keep your heart healthy but are great for your metabolism, boosting your immunity and help prevent energy dips.
For great abs eat 3-4 oz 3 times a week
rainbow trout

3) Quinoa- One of the best carbs around! One cup of cooked quinoa provides 220 calories of energy, 8g of protein and 5g of fiber. it’s also a great source of magnesium, iron, zinc and folate.
For great abs eat 3-4 oz 3 times a week
quinoa

4) Low fat ricotta cheese- This is a great alternative to cottage cheese and plain yoghurt if you’re a bit bored of it! weather you use it as a recovery snack after training or as part of a clean dessert, low fat ricotta is lean, protein rich and an excellent source of calcium.
For great abs 1/2 a cup 3-4 times a week
ricotta

5) Cherries- These are great for your abs and are so delicious! The key component is anthocyanins which also give cherries their red color.
For great abs eat 1/2 a cup a day
cherry

6) Cocoa- Pure unsweetened cocoa is loaded with antioxidants! But instead of enjoying in a bar of chocolate try stirring in a tablespoon into pasta sauces or chili. it adds a delicious complexity to otherwise predictable dishes.
For great abs eat 1-2 tablespoons 3 times a week
cocoa

7) Turkey- Lean and very clean! turkey is a great alternative to chicken, 25g of protein per 100g and is also a source of zinc, selenium and vit B.
For great abs eat 3-4 oz 3-4 times a week
turkey

8) Avocados- Although these are fairly high in calories (150 per 1/2 avocado) the monounsaturated fatty acids in avocado actually seam to fight belly fat.
For great abs eat 1-2 avocados a week
avo

9) Jalapenos- They are known for their thermogenic affect and are great for adding flavor to your clean eating dishes. Because you use such small amounts they are also virtually calorie free!
For great abs eat 1/2 teaspoon a day
jalepenos

10) Green Tea- famous for it’s antioxidants called catechins green tea is a great thermogenic food that doubles as a disease fighter. while drinking a single cup won’t give you washboard abs, making it your warm beverage of choice certainly doesn’t hurt!
For great abs drink up to 6 cups a day
green tea

cottage-cheese-apples_300

Still hungry in the evening?…try this snack…

If you are genuinely still hungry after an active day then this is a good option for an evening snack. Now is not the time for heavy carbs, starch or fat laden treats. Instead choose a snack made up of high quality protein.
protein rich foods supply ready amino acids for repair of muscle during sleep- rest is when muscle repair occurs.
Foods with casein, a primary protein in dairy products are a good choice as the provide a slow release of amino acids into the blood stream which prevents muscle breakdown overnight.

1/2 cup of low fat cottage cheese with apple slices

new highly accurate body measurement device

It’s important when training to be able to track your progress as accurately as possible that’s why we’ve invested in a new medical grade measurements system to provide our clients with the most reliable measurements we can possibly offer.
Whilst weighing yourself on the scales can give you a rough idea of your progress it does not take into account your body fat percentage, your lean muscle mass or your water retention.
You may have also seen the machines in some health stores, pop a 50p in, step on the board and you get a print out of your results…don’t fall for it, again this method is highly inaccurate as the current is only able to travel through your bottom half- a current will always take the shortest route it can to ground itself, our new device will run from your hand, up your arm and down your leg, taking into account your whole body’s composition.
In the past we have used fat calipers, and whilst these are more accurate than the scales there is still room for human error and the added inconvenience of being measured in several areas and taking up time from your training sessions.
Our new system will take 2 minutes and only require you to remove your shoes and socks!
The analyser uses the scientifictetrapolar method of four electrodes which are applied to the right side of the body on the hand, wrist, foot and ankle. On entering all the parameters and restingin supine position with hands and legs slightlyapart, the Maltron BF-907 is activated. The processing power of the machine analyses the data and displays the statistics within seconds.

BODY FAT %
BODY FAT WEIGHT
TARGET FAT%(min/max)
BODY MASS INDEX(BMI)
BODY IMPEDANCE
BASAL METABOLIC RATE(BMR) (KCal)
TARGET WEIGHT(min/max)
LEAN WEIGHT
LEAN %
WATER LITERS
WATER %
TARGET WATER(min/max)
ENERGY EXPENDITURE(Daily /Weekly)

We are excited to be able to offer this service to Personal Training clients, class participants and non clients.
Get in touch for more information or to book your measurements