Things not to do after a workout.

  • Forget to hydrate

So many people are dehydrated to some degree most of the time. It is recommended that you drink about 30-35ml of water per kg of body weight each day. You should also take in an extra 500-1000ml for every hour of exercise. It is quite clear that if you lose a lot of liquid through sweating, it needs to be replaced.

 

  • Eating too many calories

Eating a load of empty calories post workout is a really bad idea. Because of the strain that you have put on your body during exercise, it is good to eat something easy-to-digest. Protein, carbohydrates and a small amount of healthy fats are perfect for starting muscle repair and nutrient replacement.

 

  • Not stretching

STRETCH!

Both before and after a workout. I don’t need to say more.

Just do it!

 

  • Doing nothing else for the rest of the day

Don’t think for a second that doing a workout session allows you to spend the rest of the day on the sofa doing nothing. Of course, there is nothing wrong with the odd lazy day; just don’t make a habit of it. Try making movement a part of your day. Use the stairs instead of the lift, get up from your desk for a quick walk every hour.

 

 

 

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My food day.

There is a lot of press around these days about what you should and should not eat. Warnings about the levels of fat, or salt, or sugar or whatever else may have some negative effects; maybe. I will absolutely not argue that a diet of wine, cheese and processed meats is not great for you. What I will argue however is that there are benefits other than the easily measurable physiological ones. The joy of eating a grilled cheese sandwich, or some chocolate for instance; will leave you feeling happy. Something that has a high level of value, for me anyway. That isn’t to say that I don’t think you should try to be healthy with your food, just that there are more things to think about.

I eat a very small amount of red meat during the week in general, in part because of living on my own and the difficulty in getting reasonable portions for one person. But I have no issue in eating red meat, in fact I enjoy it greatly. Every Saturday my parents come around for chilli con carne, which of course contains beef.

Below is an example of a typical day’s food for me.

Breakfast

Smoked salmon and cream cheese on crumpets.

A glass of fruit juice and a cup of coffee.

Lunch

I rarely eat much for lunch when I’m not at work, I’ll usually stick to something quick and simple such as Soup and crusty bread.

Dinner

If I only had a small meal at lunch time then I will have something more substantial for dinner. Some sort of pasta dish is common, often with some variety of fish.

Snacks

I do of course get hungry between meals on occasion, and although I do like things such as chocolate I try to avoid eating them too often.

One of my favourite go to snacks is houmous with either carrot sticks or sugarsnap peas.

This is just an example of what I would eat on any given day. I’m not saying it is the best diet, nor is it something that would work for everybody. It just happens to work for me.

I think the best thing for anyone to do when looking at their diet is to pay attention to what your body is telling you. The recommended diet is designed for the average person, and in my experience the average person doesn’t exist. Eat and drink what you like, in moderation. If you notice yourself putting on some unwanted weight, change things. The same if you find you are not feeling well, or if your physical performance is suffering.

No one knows your body better than you.

Christmas review and a happy new year!

I hope every one of you had a wonderful Christmas and spent as much time as you could with those that you love.

I had an amazing and relaxed Christmas this year, and received one of the best gifts ever. My older brother asked me to be the best man at his wedding. The question came with the tie that I will have to wear while carrying out my duties. This is now safely stored away in my wardrobe so as not to get damaged before the day.

Christmas day itself was a bit different to most years, this is because this is the first year that I have lived alone. My parents have recently moved into the house my grandfather left to them, so we had Christmas dinner there. I live in the house that I grew up in. This means that I had no decorations at my own house this year; something that I must remedy in 2019. The feeling of Christmas was a little bit missing because of this, right up until the big day at least.

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Having my older brother down for Christmas day was a nice change as well, he lives in the Midlands so I don’t see him that often.

On Boxing day my parents and I went to visit my younger sister in Chepstow, this is something that we all enjoyed; my mum in particular. We see her relatively often as it is only about a 45 minute drive from my house. The removal of the Severn crossing tolls has made this an even easier thing.

A couple of friends came around to mine on the 27th so that we could write some music; this is something I am really hoping to get back into in 2019.

I am about to pop out to see in the new year so I wish you all a happy new year and look forward to joining you in 2019.

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