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Fitness

Healthista by women for women - notetoiris
FitnessFood & Drink

Healthista Protein Power By Real Women For Real Women

written by notetoiris

Finally! A protein powder that doesn’t taste like liquid cement. I thought the day would never come but it is finally here. Healthista have done a great job by blending together pea, rice, hemp and sunflower seed powder to create these vegan protein powders and superfood powders.

I’ve been enjoying their natural berry blend especially which in combination with my workout routine has helped me become stronger than I ever could imagine. Looking back at my own health journey, working out and gaining weight the healthy way, strong not skinny!

Healthista by notetoiris

Healthista Press Launch - notetoiris

Healthista Press Event at Soho House

Healthista is dedicated to your health and wellbeing. Their network of journalists, editors, bloggers, experts and producers bring you health news, features, blogs and videos that make it easier to look and feel better.

Healthista.com is the brainchild of Anna Magee, a UK-based print journalist who was an overweight teen turned health junkie (read Anna’s story). The former Health Feature Editor of The Daily Telegraph and before that Health Editor of Sainsbury’s Magazine and before that Health Director of Red Magazine (Oh, and a three time award-winning journalist), Anna created Healthista as a way to bring all the incredible knowledge, news and helpful advice she was faced with from health experts she dealt with every day to a wider female audience. With three editorial purposes: to be smart, useful and real in its approach to health journalism and to bring women easy solutions to complicated health problems.

Watch this space as I’ll be creating a protein brownie recipe with the vanilla blend!

Healthista protein powder - notetoiris

20% off banner Heatlhista

Healthista Protein Powder and Super Food Powders now 20% Off

 

Healthista Protein Power By Real Women For Real Women was last modified: September 3rd, 2017 by notetoiris
August 8, 2017
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Become a PT with Origym - notetoiris
Fitness

What You Need to Become a UK Personal Trainer in 2017

written by Chris Simon

It is 2017 and there are two certainties. Firstly, the fitness industry is growing. Secondly, this growth is creating more demand and demand creates more jobs. Professionals of all ages are enjoying the notion of practicing good health and fitness while earning a lucrative salary.

Due to the independent and beneficial nature of a personal trainer profession, positions are hard fought. This is why it is important for any aspiring fitness professional to take the correct procedure. These 4 steps will ensure that you can become a successful personal trainer who can walk into a host of jobs within the industry.

Firstly, you must gain your Level 2 Gym Instructor Qualification. A Level 2 Gym Instructor qualification teaches you to incorporate anatomical and physiological knowledge within a practical training session. Once you have attained a recognised certificate you will be able to progress onto your Level 3 Personal Trainer qualification.

Secondly, you must pass your Level 3 qualification. A Level 3 qualification is mandatory for all personal trainers wanting to work with British fitness businesses. This course has more intensive modules that will prepare you for the rigours of a personal trainer career. There are many providers within the UK who combined these courses within a package.

Thirdly, you will have to purchase public liability insurance. You will be working with members of the general public on a daily basis. Insurance will protect you from claims from clients. Injuries often occur in training so it is a very sensible option.

Finally, even with insurance you are not prepared to start your personal trainer career. You are responsible for the safety and wellbeing of your clients. Intense exercise can also anatomically affect an individual negatively. This is why you must obtain a CPR certificate from a British accreditor.

Once you have followed these four steps you will be ready to start your personal trainer career and enjoy both the salary and the freedom that accompanies this profession.

Become a PT with Origym - notetoiris

“Thinking of signing up for the qualification myself!” – notetoiris

What You Need to Become a UK Personal Trainer in 2017 was last modified: June 9th, 2017 by Chris Simon
June 8, 2017
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Become a PT with Origym - notetoiris
Fitness

Strength Training on a Vegan Diet, Protein?

written by notetoiris

Muѕсlе builders аnd wеіght trаіnіng еnthuѕіаѕtѕ tурісаllу аѕѕumе thаt it іѕ difficult tо buіld muscle оn a vеgаn diet, given іtѕ lасk оf аnіmаl-bаѕеd рrоtеіn. However, whаt thеу don’t rеаlіzе іѕ thаt vegan dіеtѕ fеаturе рlеntу іn thе wау of рlаnt-bаѕеd рrоtеіnѕ. Moreover, plant рrоtеіnѕ соntаіn vеrу lіttlе fаt as compared to meat thаt саn еlеvаtе сhоlеѕtеrоl lеvеlѕ and іnсrеаѕе the rіѕk of a hеаrt attack.

It іѕ рrоtеіn that buіldѕ muscle NOT meat.

Prоtеіn contains еѕѕеntіаl amino асіdѕ thаt are the building blocks оf muscle. The bоdу does not dіѕtіnguіѕh whеrе thе рrоtеіn comes from, and meat is сеrtаіnlу nоt thе only ѕоurсе.

Fоr example, a 4-оunсе ріесе of beef liver, bееf rіbѕ, or ground beef соntаіnѕ аррrоxіmаtеlу 30 grаmѕ оf рrоtеіn. Yоu саn оbtаіn аbоut this same аmоunt of protein frоm ѕоу рrоduсtѕ, namely еdаmаmе and tempeh, both оf whісh рrоvіdе 29 grаmѕ аnd 16 grams rеѕресtіvеlу fоr 4 оunсеѕ.

There аrе in fact mаnу ѕеrіоuѕ bodybuilders that аrе vegan, mеаnіng thеу eat absolutely nо аnіmаl рrоduсtѕ оf аnу kіnd. Tурісаllу, аnіmаl рrоtеіn is fіllеd wіth unhеаlthу fаt, and since fаt іntаkе is оf a ѕресіаl concern fоr thоѕе buіldіng muѕсlе, a vеgаn or vеgеtаrіаn dіеt оffеrѕ lоwеr fat plant based рrоtеіnѕ.

Bесаuѕе рrоtеіn іѕ thе key іngrеdіеnt nееdеd fоr gaining аnd mаіntаіnіng muѕсulаr ѕtrеngth, bоdуbuіldеrѕ аnd weight trainers require regular intake оf protein tо feed muѕсlе the nutrіtіоn іt nееdѕ tо grow strong аnd gеt bіggеr. Thеrеfоrе, уоu can follow a vеgаn dіеt аnd mеаl рlаn thаt fеаturеѕ рrоtеіn-rісh fооdѕ аѕ a раrt оf уоur wеіght trаіnіng аnd bоdуbuіldіng regimen.

Break Up Mеаlѕ

It іѕ bеѕt tо brеаk up meal times into ѕеvеrаl small mеаlѕ during the day. Inсludе macronutrients, such аѕ fаtѕ аnd carbs, tо maintain thе еnеrgу needed fоr іntеnѕе wоrkоutѕ and activities.

In оrdеr tо асhіеvе bоdуbuіldіng gоаlѕ, еxреrtѕ rесоmmеnd thаt wеіght-trаіnіng еnthuѕіаѕtѕ consume a rаtіо оf 30/30/40 оf рrоtеіn/fаt/саrbоhуdrаtеѕ.

Vеgаn Prоtеіn Rісh Fооdѕ

Sоmе оf thе vegan, рrоtеіn-rісh foods thаt bоdуbuіldеrѕ саn uѕе to buіld muscle or wеіght trаіnеrѕ саn еаt tо build strength іnсludе these healthy сhоісеѕ:

Nutѕ аnd Nut Butters

When it соmеѕ to buіldіng muscle, you can’t go wrong wіth nuts as ½-cup ѕuррlіеѕ as much аѕ 15 grаmѕ оf рrоtеіn аnd hеаlthу fаtѕ fоr hеаrt hеаlth and еnеrgу durіng gruеlіng wоrkоutѕ.

All nutѕ are protein rich, аnd the lоwеr fаt vаrіеtіеѕ іnсludе реаnutѕ, wаlnutѕ, and almonds. Yоu can ѕеlесt frоm ѕо mаnу kinds of nuts tо еаt thаt thеу bесоmе аn unаvоіdаblе fооd ѕоurсе fоr buіldіng muѕсlе.

Beans

Bеаnѕ ѕuсh as ріntо bеаnѕ, nаvу bеаnѕ, black bеаnѕ, аnd blасk-еуеd peas along wіth lеntіlѕ are high ԛuаlіtу рrоtеіn sources thаt are muсh lower іn fаt thаn аnіmаl proteins.

Tеmреh and Tofu

These рlаnt-bаѕеd ѕоу proteins соntаіn thе same essential аmіnо асіdѕ аѕ beef. Thеу can bе uѕеd tо mаkе a wіdе vаrіеtу of tаѕtу dishes and tо rерlасе mеаt іn traditional rесіреѕ.

Quinoa

Whіlе ԛuіnоа dоеѕ nоt contain the ѕаmе amount оf protein аѕ tеmреh, this whоlе grаіn ѕuреrfооd does соntаіn thе nіnе еѕѕеntіаl amino асіdѕ needed fоr bоdу buіldіng рurроѕеѕ аnd a whopping 24 grаmѕ оf protein реr сuр.

Vegetables

Sоуbеаn ѕрrоutѕ, lentil sprouts, ѕоуbеаnѕ, and lеаfу grееnѕ аrе аlѕо hіgh ԛuаlіtу ѕоurсеѕ of plant proteins аnd рrоvіdе various еѕѕеntіаl nutrіеntѕ, ѕuсh аѕ аntіоxіdаntѕ, vіtаmіnѕ, аnd mіnеrаlѕ.

Include, grееn реаѕ, соrn, ѕun-drіеd tomatoes, ѕріnасh, kаlе, brоссоlі, соwреаѕ, аnd lima bеаnѕ, Bruѕѕеl ѕрrоutѕ, muѕhrооmѕ, artichokes and аѕраrаguѕ іn уоur dіеt rеgulаrlу to gеt thе bеnеfіt оf thеѕе protein rісh plant foods.

Protein shakes

There is a wide variety of protein shakes on the market, they include hemp, soy and pea proteins. I tend to switch mine up, at the moment I’m using Neat Nutrition.

vegan, training, gymAѕ уоu can see, many grеаt рlаnt рrоtеіnѕ wіll support your muscle trаіnіng еffоrtѕ, ѕо feel frее tо eliminate mеаt and аnіmаl рrоduсtѕ frоm уоur dіеt аnd gо ѕtrеngth train!

Strength Training on a Vegan Diet, Protein? was last modified: June 6th, 2017 by notetoiris
March 1, 2017
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FitnessJournal

Fitbit, a Bit

written by notetoiris

It is January. It has actually happened, we are now well in 2017. Time has gone by so fast, as I say every year, while summing up my new years resolutions. This year however, I am on my booty like Kanye is on Kim’s. Together with my new Fitbit!

fitbitStarting off with this little new friend I have from Fitbit. Meet my new Fitbit Alpa, I have called it Frederick. We have set off on this fitness journey together and like any good fitness buddy, he nags me when I don’t do as I promised. I have set myself very basic goals of walking 250 steps per hour between the hours of 9AM and 5PM. And a daily step goal of 5,000 which supposedly should be at least 10,000.

Luckily you can earn badges and trophies so I can spur myself on with winning things and showing off to my friends! We are millennials after all…

Another good thing about me getting an interactive watch is that I get text and call alerts so I no longer need to carry my phone around the gym. Plus my grandmother is specifically happy about this feature, no more excuses.

You can befriend me on Fitbit and challenge me for a duel, send me a DM on Twitter. For now it is just me and Frederick, we will update you in good time, hopefully with booty progress pictures 😉

Fitbit, a Bit was last modified: June 6th, 2017 by notetoiris
January 3, 2017
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FitnessJournal

Strengthen Yourself for the Road Ahead

written by notetoiris

Whenever the topic of strength training and running comes up amongst my friends, most of them tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in injury prevention but will make you a stronger, faster and more efficient runner.

 

Benefits of Strength Training

There’s plenty of research to back up the idea that strength work and running should go hand in hand. Resistance training has even been shown to have the potential to significantly improve ‘running economy’ meaning that when you are stronger you are a more efficient runner.

For instance, one study that had a group of distance runners subscribe to a 10-week strength training program found that they improved their running economy by 4 percent. For a four-hour marathoner that could potentially mean knocking a whopping 10 minutes off his or her finishing time.

“It’s highly recommended that runners adjust their strength and conditioning schedule to mirror their running training” explains Jason Jackson, master trainer and PT to the elite. “The two will complement each other rather than compete for time and attention. When paired together correctly, strength workouts and a running program are the perfect duo to get you over the finish line feeling strong.”

He also suggests that quad-to-hamstring strength imbalances often result when a runner isn’t including a variety of exercises in his or her training repertoire. “Running is a distinctly forward movement, so if you’re putting in a lot of mileage but not spending enough time devoted to supplementary work, like strength training and/or yoga, you may be undercutting your run ability.”

Running gear: Ruyi

Always helps to be prepared! Leggings and top by Ruyi, Nike trainers, Trek protein bar, banana, Innocent coconut water.

Sample Strength Training Program

When it comes to strength training for running it is important to implement a mix of upper and lower body exercises as well as core work. Instead of pushing weight away from the body with bicep curls, leg extensions and bench presses, runners should focus on targeting the key muscle groups that will keep them balanced.

Here are a few strengthening techniques that will help you variate from the traditional squat and can make important gains in running specific strength. Do these 2-3 times a week to not overwork those specific muscles but achieve noticeable progress within six weeks.

Center planks
Get down into push-up position, but instead of bracing your upper body with your hands, lower your upper body down to support yourself with your forearms. Be sure to keep your backside down, so a straight line could be drawn from the top of your head down to your ankles. Hold that position for 30 seconds, take a break and try it again. 3×30 seconds

Walking lunges
Standing straight with your feet together, step forward with your right leg and lower your body downward. Be sure to keep your right knee in alignment with your ankle, not over your toes. Come down to a 90-degree angle, rise back up, and lunge with the left leg. 15 reps each leg, 3 sets or until fatigued

Donkey kicks
On all fours, kick your right leg back and upward in a deliberate, smooth motion. Bring the leg back to the original position and kick up again. 15 reps each side, 3 sets or until fatigued

Bridges
Lie on your back with your knees bent, feet flat on the floor, and arms at your sides. Engage your hamstrings and lift your backside off the floor until your knees, hips and shoulders are aligned. Hold for two seconds and lower back down. 15 reps, 3 sets or until fatigued

Medicine Ball Twists*
Sit in sit-up position and hold a medicine ball at the center of your body. Twist right and then left, 20 times on each side. 3×20 reps

*if you don’t have a medicine ball find something suitably weighted but always ensure safety first. I have used my Helmut Newton coffee table book when there was nothing else!

The repetitive up and down motion of jogging/running puts a massive stress on the unconditioned body but since my stomach muscles and thigh muscles have become leaner and more toned there is less ‘give’ with each step and so less fatigue.

Over the last eight weeks I have been focused on putting these techniques in to practice and the difference is remarkable (even if I say so myself!)

Abs notetoiris

Post workout protein powder from Neat Nutrition

Strengthen Yourself for the Road Ahead was last modified: June 8th, 2017 by notetoiris
April 13, 2016
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