Posts Tagged ‘Diet’

What’s good people!

Just a quick one today…..

Our health is very important and without it we cannot go very far in life as it’s our health that keeps us strong and in a state of balance…I feel this is something we can all agree on…

Hence why I thought it would be important to share this chart with you all today. (Do your own research on this one, as many charts vary!)

ACID VS ALKALINE

There are some MAJOR misconceptions within the health industry, some that I have found out recently which are rather shocking to say the least. I look to share this with you guys in due time. For now, enjoy the chart and educate yourselves, friends and family.

Keep being the best version of YOU and no one else 🙂

Love as always.

David Richards

DEES FITNESS

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Time to make it happen! No excuses!

What’s up my good people,

Sorry I have been a little quiet recently. 3 months  into the new year and my time table is full already.

One of the reasons for being so busy is that I’ve started the execution of my 5 year plan to become a millionaire.

Yep, that’s right. I really believe I can do it if I continue to work smart, stay dedicated and to keep trying.

A lot of people talk the talk, but you guys know what I’m about…

The way I see it is, I’m 25 now and I ain’t getting any younger.

So if I’m really going to try and achieve ANYTHING in life, I may as well start now using whatever resources I can get my hands on and stop with the excuses and procrastinating. I’m an Aquarius and we do procrastinate a lot.

Procrastination is definitely a teacher for me in this life time as I know when I finally overcome/master it, I will learn a lot about myself and what I can really do/achieve.

All I ask from you guys in exchange for this blog is to project good thoughts out there for me and my 5 year plan 🙂

Anyhoo, let’s get cracking with some of that good stuff and what you really came here for…

Tips on getting sexy for summer 😉

You may be reading this and already in shape but just want to pick up a few tips…

OR  you may be in need of help which is why you are reading this now…

Either way, fear not as Dee has you covered!

Today we’re going to talk/cover nutrition!

Nutrition, Emotions and your Logical Mind

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Nutrition is a topic which will forever live as  the moment it dies, we die along with it. We all need to eat to survive – That we can all agree on (I hope)

However, obesity and food related illnesses are all due to either a lack of education or poor choices/decisions with dire consequences.

A thought enters our mind for the need or the wanting of some some ice cream.

Now, our logical mind will tell us:

“No, don’t eat it – We are doing really well right now on this diet and have got so far”

However, our emotional self will tell us:

“Go on, eat the ice cream – You deserve it for going the whole 6 weeks without slipping up”

We are faced with the classic:

Logic vs Emotion scenario –  Which most of us have faced at some time in our lives.

Most of the time emotion wins and we are later faced with frustration for not being strong enough to face the emotion full on without it taking victory.

This is why when you next go to eat, ask yourself:

Am I hungry or am I feeding an emotion?

Do I allow food to enslave me or am I in control?

Be honest with yourself now folks…

You will most probably know the answer from the get go, but the little voice that resides inside your head will have you living in straight denial.

I find that this little voice is really the emotion talking from deep within you..

Really think about that…

It’s quite deep and will most probably help you to get to the root issue of the emotion that  lives deep within your sub conscious mind…

“Emotion speaks as that little voice in our heads…”

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When I talk nutrition with people, I go deeper than  “Just a food plan”

I’m actually in this game to help people and need to help them in order for my soul to grow…That’s why it’s deeper than:

“Just a food plan to me”

I  find out why my clients cheat themselves whilst dieting and what leads them to that place of wanting to cheat in the first instance.

It’s easy to charge someone £80-£120 for a food plan but what’s the point if they struggle keep their own diet clean for 4-6 weeks.  It’s logic to work with the person and find out why/where they are going wrong. That’s the difference between me and your “average” personal trainer.

You could be well educated on nutrition, but if you don’t make “smart” food choices then your knowledge goes in vein my friend.

“Life is all about choices- We make them everyday”

We chose what WE want to wear in the morning before leaving our house

We chose what WE want to eat when we are hungry.

We chose what careers WE want for ourselves.

We chose our partners in life and the relationships we have with them

We chose our own thoughts (which creates our reality)

And WE chose what we put into our bodies throughout the duration of our lives – No one else!

Therefore you are in the state you are in now because of YOU and no one but YOU. We need to start taking responsibility for ourselves and our actions and stop blaming other people for the position/state we are in.

I love you guys but have to dish out a serving of tough love every now and then!

When approaching nutrition from any angle, it’s important to note that we are all different individuals and different methods of eating will and won’t work for different people. Please keep this in mind.

When it comes to food, our bodies respond differently as we are all unique in that way.

I will have to cover nutrition throughout the duration of this blog as it is too vast of a subject to cover in one post. Saying that, I will give you some simple tips to follow which will make life easier for yourself where nutrition is concerned.

(P.S  I’m not a certified nutritionist – I just know my stuff through researching, on top of researching, on top of researching – We can all do it!)

1) Life style change VS the 12-16 weeks diet

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I say it all the time – Change your lifestyle through food rather than just following a diet plan which only last for a few weeks. Why go through the work of cleaning up your diet, keeping consistent for 16 weeks only to go and mess it up again with your old way/habit of eating. A life change will equate to a newer and healthier you.

2) Treat Meals – I no longer use the term cheat meal any more. I now say treat meal. The way I look at it is – words are powerful. The moment you say you are having a cheat meal is the moment you feel as if you are cheating yourself.

But when you state you are going to “enjoy”  a treat meal, subconsciously you feel better within yourself.

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WOW – LOL – WHAT A MADNESS!

Use treat meals as a way to treat yourself every 2 weeks or so for the dedication and hard (smart) work on your part.

Utilize this time as a mental reset and eat whatever you like for 1 meal (And one meal only lol)

Go all out…TREAT YOURSELF! You deserve it.

Pizza, Chinese, Mexican – Eat whatever you feel like and then get back on track pronto!

3) Carbs – The friend and the enemy for both females and males. You either love them or hate them – Or both lol.

Carbs cover a large percentage of food intake in the entire world  as it comes in so many different forms. You have good carbs and bad carbs. Low GI & High GI carbs.

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Rice

Potatoes

Vegetables

Chocolate

Crisp

Fizzy Drinks

Did you know that all the above are a form of carbohydrate!

(Search my page for more info about carbs as I have covered them in more detail before)

Carbs are what YOU make of them. If you eat too much and you don’t exercise then yes, you’ll get fat. But that’s the same with anything we eat.

Let me make it as simple as I can:

Carbs = Energy

If you don’t exercise and your body makes no use of that energy, it will store it for later use in the form of fat.

Hence why, when people are trying to loose the fat (stored energy) they have do exercise (weights/cardio) as a way to release that energy (stored fat)

I hope you just had a light bulb moment due to me breaking it down so simply for you.

As humans,  we complicate things waaaaaaaay too much.

If you eat clean carbs in moderation and exercise at least 3-4 times a week, then the carbs will feed your body with the energy it needs and work towards re filling your glycogen cells (We won’t get into glycogen now lol)

I don’t want too confuse you with too much science, but it is important  that you know the basics for your own good (And others around you)

4) Vegetables – Look, there not that bad OK lol. Vegetables will help your body with homeostasis (a state where all the bodies chemicals are balanced)

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This may not make sense to you lol – Don’t worry if it doesn’t

It does this by feeding your body the required vitamins, minerals and nutrients needed in order for your endocrine system and other bodily features to perform optimally/sufficiently.

Vegetables are also a great source of fibre which will help to keep you fuller for longer.

Keeping full will lead you to eating less throughout the day which helps with less calorie consumption which causes….

FAT LOSS!

Eat you veggies 🙂

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5) Water – Not only does water help to keep you fuller at meal times, it also works to flush toxins out of the body.  Why does this relate to fat loss you may ask?

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Just think, if your body is filled with toxins and acids, it cannot work sufficiently at doing it’s job. Shifting fat is a “job” it has to undertake but will stuggle to do so if it’s not well looked after.

It’s like having diesel in a petrol car – The two mixed together will slow down and eventually damage the car (your body). The same can be said for toxins, pesticides and unbalanced acid levels within the body.

pH vs Alkaline diet & acid levels in the body – Another subject which I have covered before that you can search for on here.

Ponder upon what has been written today and see if you can use any of the above (if not all the methods) to help re-shape and reform your temple AKA your special body.

That’s me done my good people – I hope you enjoyed the knowledge shared today and continue to learn from me, my life and my story.

I am extremely busy at the moment as I have already mentioned but I’m here for you guys always and will continue to help in the world where I can.

Much love to you all and stop stressing as life is a blessing 🙂

NAMASTE

David Richards

DEE’S FITNESS

 

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Hey guys,

We all know how important Nutrition is right. I’m sure you’ve heard at some point in your life: 

“You are what you eat”

A lot of truth can be found in the above statement…

Also, did you know that foods & drinks can be separated into a number of food groups. Today the 2 groups I’m introducing to you are:

Alkaline & Acid Foods

First we have to look at some basic science, stick with me here…

Human blood pH should be slightly alkaline ( 7.35 – 7.45 ). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline.

An acidic pH can occur from, an acid forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur.

An acidic balance will: decrease the body’s ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it’s ability to repair damaged cells, decrease it’s ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.

he reason acidosis is more common in our society is mostly due to the typical American diet, which is far too high in acid producing animal products like meat, eggs and dairy, and far too low in alkaline producing foods like fresh vegetables.

Additionally, we eat acid producing processed foods like white flour and sugar and drink acid producing beverages like coffee and soft drinks. We use too many drugs, which are acid forming; and we use artificial chemical sweeteners like NutraSweet, Spoonful, Sweet ‘N Low, Equal, or Aspartame, which are poison and extremely acid forming.

One of the best things we can do to correct an overly acid body is to clean up the diet and lifestyle.

To maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts.

Generally, acid forming foods include: meat, fish, poultry, eggs, grains, and legumes.

Conclusion

Today is just an introduction and I will be exploring this subject in more detail as I delve into the in’s and out’s and the do’s and don’ts through thorough personal research. 

We have to be educated on nutrition as we need to eat to survive – Would you all agree on that one?

I really do believe that the school systems around the world should make nutrition a compulsory subject so kids grow up know that Haribo isn’t good for them. That commercial should be banned from TV!

“Kids and grown ups love it so, the happy world of Haribo”

How happy you gonna be when your kids have been diagnosed with some illness related to their diet caused by YOU!

it’s time we wise up people, it’s really that time!

I also feel NUTRITION courses should be made more widely available educating parent’s about healthy eating and proper nutrition.

I just might have to be that guy to start these courses as the information is out there, it’s just a case of finding it and applying it to your own personal life.

But it’s deep because, you don’t know to fix something if you don’t know it’s broken. An example…

Back when I worked in Fitness First in 2010 – I was training with a client and we were discussing what she feeds her children for breakfast in the mornings. Cut a long story short, she was feeding them cereals loaded with sugar and thought that it was healthy because she see’s that very same cereal advertised in the commercials. In situations like this, she doesn’t know any better…

It’s sad though because, there are MILLIONS of parents out there in her position, clueless as to what their putting in their children’s bodies let alone their own.

I’ve learnt that if we want to see a change, we have to be that change…

So let the change begin!

With that said, I hope you enjoy the article and take something away with you.

Much Love

David

DEE’S FITNESS

Sources: http://www.rense.com/1.mpicons/acidalka.htm

Nutrition Tip #1

Posted: September 17, 2013 in Motivation
Tags: , , , ,

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I posted this on my Facebook page but I felt the information would be useful on here also…

Find the right balance between protein, carbohydrates and healthy fats for a balanced mind, body and soul. Nutrition plays a big part in who you are AND who you’ll become over the years…Think about that…

You can look at someone and guesstimate how they’ve been eating over the past 1-2 years…

What will people guesstimate when they see you?

**Obesity and diabetes are linked with Nutrition

**State of mind is linked to Nutrition

**How you feel about yourself is linked to Nutrition

**Your performance is linked to Nutrition 

And did you know that Nutrition also plays a a vital role in how you sleep???

Please don’t believe the information I relay to you…

INSTEAD…Go out and research it for yourself so you can find truth within what I am saying

Fix your diet and become a better person…LITERALLY!

For daily updates, hit me up on my Facebook page @ https://www.facebook.com/deesfitnessuk

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Hi folks,

How’s everyone keeping…I hope you’re all blessed and enjoying the summer.

I wanted to talk a little about Nutrition today as it seems to be a topic we all discuss and one that is very important seeing as eating is apart of our everyday lives and helps with our minds, body and overall well being.

Now everything to do with Nutrition cannot be covered in one post as there’s so much areas to go over, however, what I am going to discuss is Nutrition on a broad scale and how it will help you transform your body into something you’re happy with.

Firstly, when eating with a goal in mind, you need to ask yourself if what you’re eating is going to help with the goals that you’ve set yourself.

If you’re aiming to drop 8lbs but pigging out on chocolate everyday, be honest with yourself, is that going to help you reach your goal?

The same if you’re trying to pack on muscle…Are you eating enough food and getting in the right amount of protein, carbs and fat to help with the gym work? Again, be honest with yourself.

A lot of people enter this game half heartedly for 12 weeks and wonder why they never see results. They get ticked of and cancel there gym memberships only to return a Christmas later and 1 stone heavier (if not more) and repeat the whole cycle again..

A guy actually told me the other day that he reached a plateau and I laughed. A plateau is where you’ve been putting in the work for a period of time and the results slow down as your body get’s used to the training/diet regime forcing you to mix things around to get back on track again.

The reason I laughed is because this guy drinks every weekend and cheats on his diet whenever he wants to and has the nerve to say he’s reached a plateau, get real!

Some folks have this fitness thing all twisted but I’m here to untwist things shall I say LOL.

When you know what is right from wrong and still do the wrong thing it’s different to someone who actually doesn’t know right from wrong in the first place.

I use this example for when it comes to food choices. Some people like the idea of having low body fat…They say they want low body fat but they don’t really want it because if they did they would do what it takes to get there.

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I understand it’s hard, I live this life…But hard isn’t an excuse anymore…

Studying is hard…1 hour cardio 5x a week is hard…Training abs is hard…Eating clean for 20 weeks is hard…A four year degree is hard…Being a single Mum/Dad is hard, but guess what…people still make it happen and push through. So what is your REAL excuse…Some food for thought right there.

Call it tough love… I’ve realised people need to hear it how it is rather than some washed down version. A lot of folks are lazy and can’t be bothered to put the work in. If your circumstances are harsh for whatever reason then fair enough and this doesn’t apply to you.

Eating right isn’t easy and the Government don’t make it any better by allowing junk food eateries to be put all over the place. Organic food isn’t cheap so this leaves people eating foods from the super market which is standard quality but not great either, again, let’s be honest.

Food prep is a art and a skill within itself and once you master it your 50% there. Preparing your food ahead of time puts you ahead of time – Ahead of the time when you’re out for a quick lunch and find your only options are Subway, Mc Donalds, PIzza Hut or that 99p chicken shop – You deserve better than that! Find time and prepare your food ahead of time! Develop that skill and art if you haven’t already.

50% Nutrition, 25% training and 25% rest.

Really and truly you want to give everything 100% but hopefully by breaking it down like this you see how important eating right is. It took me 3 years to finally come to this conclusion and it will take some a lot longer as there not willing to open up to concrete facts and evidence (maybe they know the truth deep down but also know how hard it is to make the change so they choose to live in denial…who knows?)

Eating healthy isn’t boring (who lied to you) and it isn’t necessarily that expensive either to be honest (A lot cheaper than pre-made and fast foods that’s for sure – Don’t believe me though, go calculate and see for yourself…you save money prepping your own food and know what you’re eating for sure)

Another thing is supplements…You girls are just as bad as the guys…If your diet isn’t right….

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

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Save your money and get your diet right first. Don’t get me wrong, supps are great, BUT ONLY IF YOUR DIET IS IN CHECK. You can’t be eating chicken tika masala, keema rice, naan bread and onion bargie whilst taking a fat burner and expect to see results LOL. It does make me laugh but some people genuinely don’t know better which is why I’m here to help y’all.

With the whole supp thing, look at it like this…Eat good at 67% and train at 67% and a supp will work at that same percentage to help you. Keep it 100 and the supp will keep it 100, simples!

Like I said before, I know it isn’t easy. If it was everyone would be looking sexy on the beach ;-)…But you just gotta make that choice and say to yourself:

“You know what, I know I can do this…I’m gonna do it and give it 100% and ain’t noboddy stopping me” and you see from when you’ve made that choice…

The rest is history

It’s great to be back and I catch you soon

PEACE

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What is a Super Food?

In layman’s terms, a Super Food is a nutrient-rich food considered to be especially beneficial for health and well-being.

Functional food or medicinal food is any healthy food claimed to have a health-promoting or disease-preventing property beyond the basic function of supplying nutrients, hence the name “Super Foods”.

Check out this Super Food chart

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Here’s a question for you…How much of these foods are apart of your diet?

I have this chart stuck up in my kitchen so I’m always reminded of what I should be eating on a daily basis.

Tell me, can you see any fizzy drinks, burgers, sweets, chocolates, crisp, chips or any high sugary snacks on this list..No? Now, I wonder why that is…

Think about what you put in your body as you are what you eat.

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Hey folks,

I hope everyone’s well. Today I’m starting a new series of blog post called “Quick tip of the week”. I will be covering anything I can think of that I feel you may find useful from fitness to your day to day working life.

Today’s tip is do with a friend of mine called “Tupperware”. He is inexpensive and will help you keep your diet on track. He is small, portable and easy to carry around. Another benefit is that he also comes in different shapes and sizes and will help you save money by not having to buy fast food when you’re out on the move.

You can be sure to purchase him from your local super market, corner shop or even online.

There are no excuses to not stick to your diet once he is around so what are you waiting for, he is waiting for you to go pick him up.

I’ll be back sooner than you think with another quick tip 🙂

Enjoy your weekend guys.

Dee

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The Food Colour Chart

Are you guys eating your fruit & vegetables? Check out this chart to see how the colours of fruit and vegetables relate to each other and the benefits of them.

For example, tomatoes and strawberries are both red and coincidently have the same benefits…For example, nutrients such as lycopene ellagic acid that help reduce the risk of cancer.

Take the colour Orange for example – Oranges, carrots & pumpkins all contain beta-carotene, potassium, vitamin c and a lot more good stuff. They all help with the lowering of blood pressure, the risk of prostate cancer, cholesterol and helps promote healthy joints…Come to think of it, I don’t reckon it’s coincidence at all.

Over the next few weeks I will be covering nutrition and the benefits of foods in a lot more depth.

For now, stay away from processed foods and eat clean. They say if it comes in a box…Don’t eat it.

Stay Blessed People

Body Fat Levels

Here’s a selection of pictures I found the other day showing body fat percentages for both men and women.

What body fat level looks good to you?

What do you strive for 2013?

What level do you think you are sitting at now that Christmas is over? LOL, did you go from 15% to 25%?

Whatever your situation, I will work with you in 2013 to achieve your goals.