The price you pay for clothes

Welcome back guys, Sorry I have been away for a while, new job, new flat etc.

(£12 Levi’s Denim Jacket Hardly Worn)

My pick of the month above^^

Anyway my focus today is on ways to get buy living in London and keeping your Wardrobe up to date.

Two Words: Charity Shops!

They are a very cost effective way to buy new clothes. In London you find a lot of the wealthier people will give a lot of clothes. These clothes are sometimes brand new with tags or hardly worn. Stick them in the washing machine and they are ready to go!

Obviously not all charity shops will have what you are looking for but if you frequent them during your lunch break you can pick up an absolute steal.

They are good for work shirts as a lot of the top makes give there older stock to charity shops for free.

I usually use Charity shops for smart shirts, denim jackets and the occasional coat.

For the basics to save money i use Primark or something similar for a T-shirt and a pair of jeans. £12 quid for both. Same material and quality as most £40-£50 pairs just without the “Brand” name you pay for.

More to come shortly… Just another helping hand to combat the London Lifestyle!

My 3 Favourite Steaks!

Hello again:

Once or twice a week I like to have a red meat for my dinner to change it up from the usual white meats.

My favourite has to be:

Ostrich Steak: This is a tender and tasty steak which is low in fat and high in protein.

Next up is Venison steaks. This too has the texture of Ostrich but not as tender. It has a great taste and a very healthy meat. It goes well with a salad or roasted vegetables.

Finally, it is the fillet steak. This i a tender, succulent piece of meat which goes well with roasted vegetables. I love to eat this with roast potatoes and broccoli.

It is always good to mix up the white meat with red once in a while.

What is everyone else favourite meat?

Pistachios, why choose them?

Pistachios offer good sources of protein, fats, and minerals. They are pretty cost effective and are great for a midday snack in between breakfast and lunch. This will stop you from snacking on chocolate and sweets etc. They are a great source of energy but you will want to moderate how many you eat per day to cap the calorie intake.

they compose good amounts of mono-unsaturated fatty acids like oleic acid and antioxidants. Regular consumption of pistachios in the diet may help lowering total as well as bad LDL cholesterol and increase good HDL cholesterol levels within the blood. This helps lower the risk of heart disease and strengthens your body.

Pistachios have a high level of Vitamin E which helps maintain the integrity of the skin and cell membranes.

Below is the nutritional fact sheet.

I hope this helps enlighten everyone. Who else enjoys pistachios? Whats your favourite type of nut?

Total Fat 45 g	69%
Saturated fat 6 g	30%
Polyunsaturated fat 14 g
Monounsaturated fat 24 g
Trans fat 0 g
Cholesterol 0 mg	0%
Sodium 1 mg	0%
Potassium 1,025 mg	29%
Total Carbohydrate 28 g	9%
Dietary fiber 10 g	40%
Sugar 8 g
Protein 20 g	40%

Vitamin A	8%	Vitamin C	9%
Calcium	10%	Iron	21%
Vitamin D	0%	Vitamin B-6	85%
Vitamin B-12	0%	Magnesium	30%

My Favourite: Quick healthy dinner

My favourite healthy meal is an asparagus omelette.

2x Whole eggs

2x Egg whites

Handful of asparagus.

I usually add chicken cooked with coconut oil or bits of Mozzarella.

Basically i mix the egg up and put into the pan and cook on a low heat whilst the asparagus and/or broccoli boils.

I then grill the top of the omelette and place the asparagus and chicken into the middle and fold it over. I then finish with a seasoning of pepper.

This is a great meal to ensure nutrients and calories when you are short of time. I always cook all of my food with Coconut oil as it gives it a great taste and is extremely healthy for you.

Anyone else have any quick meals they would like to share?

Olympics 2016 Rio

After Months of waiting I can finally say I have got tickets for the Rio Olympics 2016. I am unbelievably excited, I cannot believe I got awarded some tickets. I did not hesitate to confirm the tickets.

I guess the real challenge now is to save up and cover all of the accommodation through the weeks of the Olympics.

I cannot wait to explore Rio and be part of this history. I do have spare days here and there and want to see as much of the country as possible. Anyone have any suggestions on places to visit and recommendations where to see and avoid.

I am also travelling to Thailand soon for 16 days and will keep a blog regarding my travels. I will post a small piece on this in the next week or so and what I am planning on doing and any feedback?!

Overall I am really looking forward to the next few months. I will also include more of my blogs on clothing, you actually find some decent stuff around these areas at reasonable prices.

Anyway, have a great day and will post more!

My recent races…

Hello,

An update on my races. The times are getting better. I just need to think of some ways to improve the time and also increase my stamina levels. The past 3 race results have decreased in time by 3 mins from my first to current race.

I have started to include an extra 4 mile walk 3-4 mornings a week to help strengthen my legs.

I also do a hill sprint session once a week.

I will need to up the sprint sessions to at least twice a week.

Does anyone have any tips to help improve fitness?

Why Use Coconut Oil?

Five reasons to use Coconut oil:

1. Coconut Oil Contains a Unique Combination of Fatty Acids With Powerful Medicinal Properties. Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently. These go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

2. Coconut oil increases your energy expenditure , therefore burns more fat. The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats.

3. The Lauric Acid in Coconut Oil Can Kill Bacteria, Viruses and Fungi, Helping to Stave Off Infections Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric acid.

4. Coconut Oil Can Improve Blood Cholesterol Levels and May Lower Your Risk of Heart Disease.

5. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen. Coconut oil can serve various purposes that have nothing to do with eating it. Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair. Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin.

Anyone else have any other great healthy eating tips?

Running Update!

Since we last spoke I have been running a minimum of 7k a day 4-5 times a week even more. I walk 3.5 miles 4 out of 5 days in the morning to work. It has helped improve the strength of my legs and my stamina.

However I need to improve my upper body strength and toning as well as my eating habits.

Need to work on the following:

– Abs. – Leg raises and Crunches.

– Chest. – More press ups and resistance training.

-Eating Habits. – Keep the meat and Vegetable ratio’s up. Cut out Unhealthy Snacks.

Anyone else have any ideas to improve their diet or exercise regime?

My 3 Top Exercises for Beginners

Good morning, I am so glad it is Friday today! Off to the book of Mormon tonight. Anyway back to the actual article. My three favourite exercises for beginners or to ease you back into an exercise regime.

NUMBER 1: The standard plank. This consists of facing the floor on your hands and knees. Inhale and draw the body up and walk the hands forward until you are on your toes, and your hands are beneath your shoulders. Then tighten your stomach muscles and stay straight from your shoulders to your knees. Do this anywhere from 15 seconds to 1 minute and repeat twice. See Below:

NUMBER 2: The Squat. Stand tall with the feet shoulder-width apart in front of a chair. You then place your arms out in front of you for balance. Next you push into your heels as you inhale and slowly bend your legs, keeping your chest open and your head held high. Lower your body and stop just before your butt hits the chair. Exhale as you push into your heels and returning to a standing position. Repeat 10-15 times. See below:

NUMBER 3: The press up. Get into a plank position with hands planted directly under the shoulders, ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. he body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position. Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground. Do this between 10-20 reps and repeat 3 times in total. See Below:

HAPPY FRIDAY EVERYONE> HOPE YOU ALL HAVE A GREAT WEEKEND> JABIL

Food Report and exercise

Had a strange dinner last night…. combined lean steak and a plate of Broccoli. Tasted amazing but not sure it was that beneficial. Still sticking to the 10 minute workout with press up and sit up combo as waiting till next week to get back to the running and get rid of this cold.

Lunch is chicken breast, wholemeal pasta and broccoli mixed with homemade tomato sauce.

I think I will have an omelette for dinner with vegetables.

2x egg whites and 2x Whole eggs.

How is everyone else doing at the moment? Exercise regime going well? Anyone stuck with a cold?