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8 Healthy Spots To Eat In Dublin Under 10euro

 

We all love eating out, but it’s hard for us folks that like to eat out and be reasonably healthy and stay on track with your fitness goals. I’ve put together 8 tasty & healthy restaurants situated in Dublin that you can try for under a tenner.

Now, They are all fantastic but from 8th- to my favourite in 1st here we go…

 

8. The Donkey Shed

This one is not in Dublin I know but its close enough it’s a true gem of a place, yeah the food is great but what’s better is the fact that it’s a farm. You can go chat with the goats, pigs and cows while you go for a walk after your feed. It’s all locally farmed produce too which is great. Nice plave for brunch with the family.

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7. Kennedys Food Store

These folks have mastered the art of sandwich making, breakfast and lunch. There is something about the feeling of being in the place that makes me feel like im in the countryside in America and I don’t know why maybe you can tell me.

http://www.kennedysfoodstore.com/locations/

 

 

 

6. Falon & Byrne

At 8ish euro this very decent salad bar is really lovely, it’s like a posh deli. The ingredients are fresh, and portions are pretty big.

 

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http://www.fallonandbyrne.com/section/104

 

 

 

5. Boojum

A burrito heaven. At 8ish euro. You can get a box burrito without the wrap if you are trying to keep carbs lower. The Taste is unreal, service is quick and it’s under 10 euro.  A smart choice for a hungry professional on lunch in the city or if your starving after too much shopping. It’s a pretty cool place to sit and eat too.

 

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https://www.boojummex.com/store-locations/

 

 

 

 

4. Chopped

Making salads cool at 5-10euro. Chopped are taking over the world with massive growth promising to give people a healthier choice when it comes to fast food. This is a fresh healthy shop with wraps, salad boxes, smoothies, juices and sweat treats like homemade power balls and protein bars.  You can even order your food for the week. They also have a specific training menu, like trx bowl or bodybuilding bowl. You can find a chopped on any major street in Dublin Baggot st, O’connell st, Temple bar, and Fairview to name a few, Dublin airport, Swords pavilions and even Cyprus. With more to come, I’m sure.

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https://www.chopped.ie/locations/baggot-street/

 

 

 

3. Alfie’s

A seriously good lunch menu for 10 on South William St. You get serious variety. You pay 10 and get 3 categories with about 10 options on each from Thai green curry, sweet potato fries, Mixed steamed veg, mini tower burgers and lasagnes.

http://www.alfies.ie/menu/lunch-menu/

 

 

2. Pho Viet

Pay just over 10euro but it will be a proper main course with amazing taste and restaurant quality. The atmosphere is very real it literally feels like a Vietnamese back street joint.

 

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http://www.phoviet.ie/

 

 

 

 

1. Bach 16

If you want to have lunch in style in a relaxing & cosy tapas/wine bar this is the place. You can get a gourmet sandwich for 5-10euro and remember a glass of wine a day is good for you too, so if you are thirsty they will help you quench it with a lovely wine to suit your taste and food. Here they really know their wines, so if you’re looking to wine & dine in a romantic setting with exceptional service this is the spot. Dinner platters, salads and thin crust homemade pizzas 10 to 18euro. This place is dear to me as I had my engagement dinner here with my wife and parents.

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http://www.bach16.com/

 

 

 

I hope you enjoyed my recommendations if so please share with your friends and even drop me a comment below. Even tell me some of your favourite spots.

 

Stephen

Recipes & Snack Ideas (For Health & Fitness)

Hi cool person,

Know how I know you’re a cool person, because you are on my website and this place is only for cool people. Anyways this is my continuous recipe and meal idea blog. I’m going to be adding to it every week. So feel free to try some out and share with your friends. I would love some feedback too, so let me know how they are tasting when you get a chance. So I can improve things.

Obviously your here to improve your health and fitness by getting some recipe and meal ideas. Good for you, keep up the good work. I’m going to let you in on some key information I use with clients. I don’t tell my client to use calorie counting or unsustainable fad diets etc. I will show you here what works best for longterm practical change and positive body transformation. This will help you build lean strong muscles and burn more fat over time and keep the results.

How to prepare a meal using your hands. Your hands match the size of you, its specific to your body. They are portable so no need to bring a weighing scales with you like when you are calorie counting. This is a general basic guide for the average sedentary 60kg woman- 80kg man. This is usually looked at after the basics are mastered.

  • 1-2 Palms of protein rich foods

Meats, chicken turkey, beans, tofu, 

  • 3-4 Handfuls of fibrous vegetables (except for potatoes)

Brocolli, salads, carrots, peas, cabbage, onions.

  • 1-2 Cupped handfuls of carb-rich foods (around physical activity)

Any potatoes, rice (optimal), pasta, bread,  couscous, grains etc.

  • 1-2 Thumbs of Healthy Fats

Coconut, extra virgin olive oils, high fat cheese, nuts, avocado.

You can also add in 1 shake or side of fruit depending on goals ie weight gain or sports performance.

Now you can eat 3 times a day or 6 times a day depending on goals, preference, body type and lifestyle too.

Now you need to focus on a few other things to help your transformation.

  • Be in tune with your hunger signals.
  • Exercise with strength, cardio and movement training.
  • Be generally active.
  • Eat when hungry not bored craving or rushed, make time and prepare.
  • Eat slowly and enjoy the experience.
  • Eat your 5-10 servings of fruits and veg a day
  • Eat to the point of satisfaction not uncomfortable fullness.
  • Eat mostly a variety of minimally processed whole foods.
  • Minimise highly process sugary packaged foods.
  • Eat and drink with family and friends at your favourite restaurants to celebrate life events and be socialise.
  • Manage stress with walking, meeting friends, meditation, yoga, or music.
  • Improve sleep habits to get 7-9 hours of quality sleep by using a sleep ritual.
  • Create and practice a positive mindset to be successful in all aspect of life.
  • Don’t look for perfection look for improvement.
  • Practice positive self-confidence talk.
  • Learn that your daily habits shape your future reality.
  • Find support to help you be accountable for your actions.
  • and more.

These are a lot of things to handle alone and all at once. Don’t be overwhelmed. We can help you be the happiest most confident version of yourself by losing the stubborn fat for good not just for a few weeks and transforming your life through better habits forever. Are you interested in being coached to your ultimate life and body transformation and form the lifelong habits like the ones above to be the best version of you.

I have a program that can be personalised just for you click here and apply for a consultation to see if we can work together https://theshapeupmentor.com/application-for-consultation/

If not just enjoy the recipes below.

 

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The Wanderlust Salad

“This is a lovely light summer salad perfect for eating in the garden sun. Made with soft goats cheese, fresh juicy sweet pomegranate, crunchy walnuts and balsamic vinegar on a bed of tender fresh spinach and little gem lettuce”

(serves 1 person but just double if serving 2 and so on)

Ingredients

2 big handfuls of spinach chopped, 3 little gem lettuce leaves chopped (can use any preferred  leaves), 1 handful of walnuts, 1 palm-size cut of goats cheese diced (or any soft cheese), 1/4 of a pomegranate (or chopped apple), drizzle of balsamic vinegar (or mayo).

To prepare

  • Throw all ingredients into a large bowl and mix that is it.
  • Serve on its own or with bacon and eggs like I did below for brunch.

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Remember to eat with purpose, chew slow and enjoy every bite like its your last. This will help you build a good habit and eat less over time helping you get lean and healthy.


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Squashetti & Chicken Stir Fry

“Iv never felt so full and satisfied yet lighter and full of energy. With a spaghetti alternative in the form of spiralised squash, crunchy spinach leaves and leftover chicken breasts seasoned to perfection”

(serves 1 person but just double if serving 2 and so on)

Ingredients

1 packet of bright orange squashetti (or make it yourself), 1 handful of spinach 1 red onion diced, 3 cloves of crushed garlic, leftover meat (or any freshly cooked meat), sea salt & pepper, coconut oil.

To prepare

  • Preheat a pan or wok, and add 2 thumbs of coconut oil.
  • Add the diced onions and crushed garlic. Let it cook.
  • Add the fresh spinach and let it fry.
  • Add the packet of squashetti let it cook for 10 mins on medium heat until the squashetti is soft, make sure to mix the food to mix the flavours together.
  • Add the leftover meat like roast chicken or any already cooked meat.
  • Season with salt and pepper to taste mix and cook for another 2-5 minutes.
  • Serve with a sprinkle of some soy sauce or chilli sauce

Enjoy and remember to really transform your lifestyle and body you need to commit to at least 12 months of structured yet 100% doable habit changes not focusing on any more than 1 habit per 2 weeks until it is mastered. Combine this with physical activity and exercise. In a year you can master 26 solid positive habits that will improve your life and most definitely transform your body forever.

 


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Greek Super-food Snack

“A quick tasty super-food snack with balanced nutrition and craving killing superpowers. This is smooth thick Greek yogurt topped with milled chia seeds, juicy blueberries, sweet honey, crunchy walnuts and seasoned with aromatic cinnamon”s

Ingredients

(serves 1 person but just double if serving 2 and so on)

2 table spoons of Greek yogurt, 2 tea spoons of chia seeds (or any seeds), 5 blue berries (or any berries), a tea spoon of honey (or not) 4 ,walnuts (or any nut), and a sprinkle of cinnamon (or nutmeg or nothing).

To prepare

  • In a bowl add the ingredients in the order above and that’s it.

Eat and enjoy for lunch or as a night time snack instead of chocolate. Remember success is a lot less complicated than you think. Make sure you are just consistent, patient and prepared. Exercise and eat well.

 


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Tasty Veggie Rice

“Rice doesn’t have to be bland and boring. Try this exciting tasty and colourful rice next time you are making a curry or something like that.

Ingredients

(serves 1 person but just double if serving 2 and so on)

2 Cupped handfuls of basmati rice dry, 1 carrot chopped, half a red onion chopped, 3 crushed cloves of garlic, 1 handful of chopped broccoli, 1 cupped handful of chickpeas. 2 Thumbs of coconut oil.Curry powder, sea salt and paprika,

To prepare

  • In a hot pot add the coconut oil, melt and add the onions and garlic cook for a bit, and then add the rice dry, cook and mix together, even burn ever so slightly this get the flavor from the garlic and onions into the rice.
  • Then add the sea salt, curry powder, and paprika mix around.
  • Add in the water now but be careful of splash back from the hot pan.
  • Add the carrots and broccoli the put a lid on the pot but leave it off slightly
  • Let it cook and add water if needed.
  • Cook until rice is soft to your taste
  • Add more sea salt of needed
  • Boil until water is absorbed by the rice
  • Add in the chick peas and mix together serve and enjoy on its won or with a curry or grilled chicken

Remember try eat most of your calories and high carbohydrates foods around an activity like the gym or long walks to make sure you using up the energy your eating.


Chicken & Cat Shoe nuts

Or in Thai (kai phad med ma muang)

“If your sick of chicken and broccoli this will satisfy all your needs”

(Serves 1 so x by how many meals you want)

Ingredients

A handful of chicken breast sliced thin, Half an onion diced, 1 peeled and crushed clove of garlic, 7 cashew nuts, shallow fried, 2 spring onions cut 1 inch apart, 1 large red dried chilli cut into pieces & shallow fried, 1 tbs of olive oil, ¼ cup of chicken stock, 1 tsp of tapioca flour mixed with 2 tsp of water, Sauce mix- 1 tbs of oyster sauce, ½ tbs of soy sauce, ½ tsp of sugar.

To prepare

  • Heat the oil on a wok until hot
  • Add the garlic, onion and wait 30 seconds, then add the chicken stir and cook for 1-2 minutes.
  • Add the sauces.
  • Then the cashew nuts and the spring onions, the tapioca flour and stir to combine.
  • Serve with rice maybe and the fried chillies as a garnish.

 


Fried Minced Pork with Holy Basil

“A very tasty dish that keeps you satisfied and will have your meat bursting with flavour”

Ingredients

½ minced pork/chicken, turkey, beef or tofu, ½ an onion thinly sliced, 2 cloves of garlic crushed, 4 small chillies, stem removed and crushed, 20 holy basil, basil leaves., 2-4 tbsp of water or chicken stock, 1 tbs of olive oil, Sauce- 1 tbs of oyster sauce, 1 tsp fish sauce, ¼ tbs of black soy sauce, pinch of sugar.

To prepare

  • Heat coconut oil in a wok medium heat
  • Add garlic, wait 5 seconds and add the minced pork/meat Stir until cooked, about 2 minutes.
  • Add the onion and chillies and stir
  • Add the water then the sauce mix Stir again and add the basil leaves.
  • Cook for about 1-2 minutes and remove from heat.
  • Serve with rice if you like.

 


Pad Thai

“The most famous dish in Thailand and my favourite. I had this almost every day when I was travelling there for 2 months”

Ingredients

1 handful of rice noodles (or any), 1 Crushed clove of garlic, 1 palm of firm tofu, 1 tsp of coconut oil, 1 handful of bean sprouts, ¼ cup of water, 1 stalks of chives cut in to 2-inch sizes., Season with roasted peanut and chilli powder as you like, Sause 1 tbsp of sugar, 1 tbsp of tamarind juice, 1 tbp of soy/fish sauce

Method

  • Prepare a hot wok with olive/coconut oil
  • Add the tofu and garlic and cook until browned
  • Add the noodle followed by the water
  • Stir and wait until the noodles are soft about 1-2 minutes and turn the heat low.
  • Add the sauces turn up the heat to medium and cook for another minute.
  • Remove the noodles to the side plate.
  • Add the chives and bean sprouts to the noodles on the side plate.
  • Add a little more oil then add the beaten egg to the pan to form an omelette. Then ad the side plate noodles and chives etc to the omelette and fold over. If it’s not messy you are 1 in a million. If it is no problem, it will still taste great.

Delicious Red Curry With Chicken

“A seriously flavoursome dinner for anyone that likes a bit of zinga to there food”

Ingredients

1 cup of coconut milk. 1 handful of thinly sliced chicken breast, 1 large eggplant stem removed cut into 8 pieces.

5 whole small eggplants1/2 a red large chilli, sliced. 1 kaffir lime leaf stem removed torn into pieces

5 sweet basil leaves

¼ cup of pineapple thinly sliced (optional)

1 tbls of red curry paste.

Sauce 1 tbp of fish/soy sauce

½ tbp of sugar

Method

  • Heat the coconut milk to boil in a pan over medium heat
  • When the oil separates out from the milk add the curry paste and sauces.
  • Stir for 1 minutes and add the chicken.
  • Add the eggs plants & kefir lime leaf and add the pineapple
  • Add a bit more of the sauce if you have any leftover
  • Cook for 2ish minutes on low heat until its all cooked
  • Add the chillies and sweet basil leaves then remove from the heat and serve with rice if you like.

 


Massaman Curry

Ingredients

Handful of cubed chicken breast, 1 small potato peeled, boiled and cut into cubes same size as the chicken.

1 cup of coconut milk, tbp of coconut oil, 1 tbp of massamam curry paste bought or home made

2 cardamom pods, 1 bay leaf, 1 piece of cinnamon roasted.

Sauces 1 tbp of fish sauce, tamarind juices and sugar

To prepare

  • Combine all sauces and set aside, Heat the oil on a sauce pan over low heat, and add the curry paste, fry for 1 minute.
  • Add the chicken and cook until the outside turns white.
  • Add the coconut milk and cook for two minutes.
  • Add the potato and simmer for 5 minutes
  • Add the sauce mix and simmer for a further 1 minute
  • Remove from heat and serve garnished with cardamom, bay leaves and cinnamon.

 

 

recipes to come

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My favorite healthy snacks (3)

 

 

 

 

 

 

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Apply For A Consultation

 

 

 

Well, That Was Waste Of Time

What am I talking about?

Diets! weight watchers, calorie counting, bulking, cutting, slimming world, fasting, clean eating and IIFYM (if-it-fits-your-macros) they are all a waste of time if you want a healthy longterm solution to a fit lean body and I am unhappy to say I found out the hard way. I have yoyo dieted tried almost everything to get lean and in shape for good and nothing worked. Yeah, I got a result (although some diets were too overwhelming for me to do for more than 2 weeks), as soon as I went out and enjoyed myself or stopped following the religious diet I very quickly went back to being not so lean and out of shape. Yeah, it’s obvious it would happen but I didn’t think It would so bloody quick.

I Have Some Good News Though

I found what actually works long term for a lean, healthy and in shape body that is actually sustainable.

Habit-Based Nutrition

Is the best way by far for long-term sustainable results and is what I recommend and coach my clients on. WHY? well, habits make up our lives from brushing our teeth to driving our cars they are all habits instinctively performed each day without effort or thought. Imagine being able to say the same about eating a healthy diet and leading a healthy lifetsyle. Now, let’s look back at the other forms of diet you may have done or seen in the past. They have you banish the processed foods and sweets from your home and eat their way straight away not to mention the products you may have to buy. Have you ever not hit a goal or result and just gave up because you were overwhelmed? You most likely had too much information to get through or tried to do too much at once. If this is you, I would like to share an amazingly powerful principle with you, one that will increase your chances of success and not just a small bit.

If you use the strategies here, your chances will go through the roof from less than 35% to more than 80%. That’s the difference between “maybe this will work” and “this is totally going happen.” This is the game changer and you know why it’s not everywhere or you haven’t heard of it before. It’s because it’s too simple and it’s not marketable to sell to you and make money. The main reason why all of these flashy diets you see on the market are still around is that they are still the same people coming back for more and more because they keep yo-yo dieting getting a result quickly if they stick to the strict yet sometimes overwhelming plan and then not being able to hold onto it, shortly reverting back into the same old eating habits that got them fat and out of shape to start with. Habit-based coaching works for to the long-term meaning you don’t have to come back for more. Its a slow and steady wins the race kind of strategy that works.

Focusing on less helps you achieve more.

For habit based nutritional change you need the commitment to one habit change every 2 weeks if you try do 2 or more you dramatically reduce your chances of staying on track and end up not sticking with it or not mastering any one habit change. You only move on once you are confident in your new habit and if not just continue until you do. It’s best to start off easy and gradually get more difficult as you go.

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Here are some good habits to try for a lean and toned body…

  • Eat slowly count 60 chews a bite.
  • Stop eating when your 80% full.
  • Build a sleep ritual by reading 1 hour before bed with dimed lights.
  • Drink 1 glass of warm water with lemon with each meal.
  • Have 1 serving of protein each meal.
  • Get in 5 servings of fruit or vegetables each day.
  • Walk for 20 minutes each morning.
  • Eat only whole foods for 1 week straight.
  • Write a sentence of gratitude in your journal before bed every day.

To have the best success with this you need to keep yourself accountable by having someone check on you. If you don’t have someone you can declare your goals to the world on social media and keep them updated as you go. Our habit based coaching programs are designed just for you, your needs and goals. Get in touch if you want help today.

 

5 Weight-loss Myths **BUSTED**

 

When it comes to weight-loss the sheer amount of fake or misleading information online is cruel. It is all about making money for huge companies or even small time personal trainers trying to make a shady bit of cash. I have put together my top 5 weight-loss myths to help you gain the knowledge to make better choices and fewer mistakes for better, quicker results.

1. Eating less will make you less fat.

 

If you have extra body-fat to lose just eating less won’t be enough to get rid of it. Most people think that the scales tell a true story of how we are losing fat, however as you lose weight on the scales it can mostly be water weight and precious muscle mass being lost and not mostly fat. Best to use a measuring tape or how your clothes are fitting as well as the scales (but only use it at most once per week). Remember our bodies fluctuate in weight too, especially woman at that time of the month.

 

You should be looking to optimise health and body composition by eating a balanced and healthy diet of fruits and vegetable with lean meats, eggs and other wholes foods, limiting junk and sugary drinks. Eating enough to be satisfied but not bloated and full as hell is a good habit to get into as well.

 

Try not to restrict yourselves either, doing that only leads to binging and yoyo dieting which is crap. Have your favourite foods in moderation and optimally after hard training sessions or activities.

 

By increasing muscle mass with resistance training and staying generally active you will not only lose the unwanted fat quicker but change your shape to look and feel strong and sexy as hell too.

2. Eating Fat Is Bad For You

 

Luckily the world is starting to realise that the outdated research on fat from the 70s is a load of bull. You see a scientist did a pretty bad experiment a long time ago that resulted in giving fat and cholesterol a bad name. The science was flawed and unfortunately it caught on in the media and people started to steer clear of fat. Then what happened the food product companies saw a gap in the market for low-fat diet products and this started the BILLION-euro fat-free diet food industry, was it on purpose? maybe so.

 

For example, fat-free spreads, low-fat yoghurts, or low-fat milk to name only a few, became normal household food products for most of the population.

 

What’s the problem you might say?

 

Well, fat gives food a nice taste and if it is taken away it needs to be replaced and what tastes great and is very cheap? Sugar, sugar became a key ingredient in most of these fat-free products to make it taste good and become really addictive. We know now that too much sugar is bad for us and causes serious diseases like type 2 diabetes and obesity, among other health problems.

 

Unfortunately, the food industries know people are catching on with the bad effects of sugar in our diets and children’s diets. So, now they use taste enhancers or chemically enhanced sugar or sugars with different names, for example, aspartame, fructose, maltodextrin and sucrose to name just a few, sneaking the sugar into food products. They will try and get away with whatever is just about legal.

 

Let’s not forget the health benefits of fat, a staple healthy necessary macronutrient (large main nutrient) in every person’s diet. Naturally occurring fat in our whole foods or minimally processed fats/oils are a great healthy part of our diets…

 

That helps us:

 

  • balance blood sugars (steady energy levels)
  • produce hormones to help our body function properly
  • provide key nutrients like Omega 3, 6 for a healthy heart
  • get good cholesterol into our blood called HDL (high, density, lipid proteins)

 

Some examples of fat in foods avocados, fish, steak, nuts, rapeseed oil, real butter and coconut oil to name only a few.

 

3. Cardio Or HIIT Or Weights Are The Best For Weight-loss.

 

This one is simple and short in explanation, to show you how simple it is…

 

No one way or the other is best, it’s a combination of all, with good sleep/recovery and sound nutrition. But nothing remarkable will happen without consistency & commitment.

 

4. Protein makes you bulky

 

Firstly, if you don’t know the definition of bulky its big, brawny, muscular or thick and it could be used like this, I want to bulk up or, I’m too bulky for this t-shirt.

 

Protein does not make you bulky. Just like carbs and fats don’t make you bulky. Protein builds & repairs damaged muscles and helps with other bodily functions. In order to become bulky, if you are not naturally a bulky person already, is to eat more food than you need while consistently damaging your muscles with resistance training. If you are bulky and don’t like it, eat healthier and move more to try to lean up a bit, as most mistake bulk for fat. If you’re trying to trim and slim up and your already lean (have little bodyfat) then you can look at dieting and endurance training to burn away muscle mass.

 

As always things take time and effort so don’t try something for only a month and expect results, do it for at least 3 or until your pleased with the results, then evaluate and make a plan to continue for the future. My advice would be learning to love and embrace your body and be proud of your good points and live with your not so good points unless it impedes your health and happiness. Everybody has hang-ups on their body, remember no-bodies perfect.

5. Detox Diets Are Good

 

Have you been a victim of being sold a detox diet? Let’s explain why you have been conned.

 

Your body, the thing you live in is extremely smart and runs like a universe inside you. Detoxification happens in your body no matter what you do, it has built-in detox organs called the liver and kidneys.

 

Some detox diets “CLAIM” you can be healthier and lose weight. However, there is no scientific evidence to back up such claims. Therefore it’s not worth shit.

 

Some types of detox diets

  • Cutting out all foods except fruits and vegetables.
  • Eating only 1 meal per day and drinking water all day
  • Special tea’s/shakes replacing some or all meals.
  • Fasting or a combo of these

Be aware that most detox diets try and sell you something, for example, pills, herbals, teas, and instructions to be able to start them. It’s a money maker so don’t fall for it, the person selling them to you might even have your best interest at heart, but they are just ill informed of the bull shit.

 

You may lose weight and people may be able to show you proof but it is most likely unsustainable weight loss and it gets put on as soon as the detox diet is finished, and detox diets are short lived. They don’t last long. When people lose weight in such drastic way, it’s mostly water weight and valuable muscle mass, with little fat actually burnt off.

 

If you don’t mind wasting money and not being sure if the detox diet is safe and you really want to try one it’s up to you. The kickstart and placebo may help you for the beginning but nothing is better than just eating clean drinking water and exercising.

 

How to detox healthily

Or should I say how to help your already detoxing body detox?

Drink more water to help speed up the process. About 8 glasses per day and eating clean. Eating clean is eating real whole foods, plenty of fruit and veg and organic meats, eggs, nuts and legumes, cutting out the junk and processed packaged food.

5 Key Habits Of Healthy People

 

When it comes to being healthy it’s all a combination of small simple daily habits. Everyone has habits even the most disorganised people. Top psychologists say that habits come in 3 stages.

The trigger- Something that reminds you to do a certain action

The action- The behaviour you do after the trigger

The outcome- The pleasurable outcome of the behaviour.

For example: When you wake up from hearing your alarm that is your trigger, to make you do the action of getting up and starting your day, giving you’re the pleasure of living or seeing what your day has to offer.

The problem is that most of the time the human brain wants to be safe, comfortable and seek easy pleasures all the time. So, the human brain will do its absolute best to do this, even if it damages your health in the long-term, for example, eating cake for breakfast or ordering takeaway pizza every day.

 

So, the best way to set new healthy habits is to join them up with current habits. Why? for adults, it is extremely hard to form new habits or get rid of old ones. The neuropathways are set very deeply into your brain. The best way is to replace and bump away bad habits with good ones by getting rid of triggers as best you can or add-on habits to a current daily habit like after you brush your teeth at night make it your business to put your gym bag in the front seat of your car.

For example: If you eat a bar of chocolate at night don’t buy it or have a replacement like smaller frozen dark chocolates in the freezer or brush your teeth after dinner so you are disrupting the old habit you have had, because who wants to eat after brushing their teeth at night.

Making your gym bag before bed time and leaving it in the front seat of your car. Do this enough times, say 21 times, it will soon be a habit that gives you pleasure.

Seeing the bag in your car triggers the action of actually going the gym then the pleasure and endorphins of training will set a habit for you branching it off of the current habit of brushing your teeth the night before

 

The Healthy Habits

  1. After brushing your teeth in the morning drink 2 spoons of apple cider vinegar with water at room temperature. This will get the juices flowing in your stomach and kick-start your metabolism. This also helps with your gut health, improving your ability to absorb nutrients from food better .Then having a high protein, high-fat breakfast with no processed carbs will help you stay lean and healthy.

 

 

  1. Put all electronics including phones outside of the bedroom at night and wind down 1 hour before bed by reading a book or writing a few sentences of gratitude for the day you have had, example- grateful for a home, food and family etc? This will keep you social and be living in the real world not wasting life on social media. Plus, you get much better-quality sleep.

 

  1. When you go shopping make sure you have had a good meal and make a shopping list to what you plan on eating for the week. You don’t want to be starving while walking past the cream cakes now do you. We all know what happens there.

 

  1. Eat at the dinner table with family and make it a social celebration of life and communication. Don’t just stuff your face in the sitting room alone watching cartoons on TV that’s only ok for teenagers in puberty.

 

  1. When possible don’t use the car. Walk to your friend’s house, shopping market or work if its local enough. If you use public transport get off a stop or 2 before reaching your destination. If you want to be really cool, cycle to work if it’s too far to walk. This will all add up to a few more calories burned but more importantly increase your life expectancy, and help the planet.

 

 

 

 

 

 

 

 

 

3 Fitness Products That Every Fitness Enthusiast Needs

 

Gadgets can help you stick with the program or just make things easier. I have 3 of the essential fitness products every fitness enthusiast needs.

1. A Foam Roller

Unless you are a top-class athlete with money to burn you won’t have a masseuse with you at all training sessions. So, the next best thing is a foam roller. It’s like having a personal masseuse with you whenever you need one. But at a one-off investment of 10 to 30 euro or so, they are a hell of a lot cheaper and convenient once you know how to use one properly.

 

Why is it important for every gym-goer or active person to have one? Every muscle in our body is made up of fibres and each muscle has a skin around it called the facia. It’s like a sausage skin.

 

When we exercise we use our muscles and they become torn and even the thin fibres that make up the muscle tissue becomes cross-linked and stuck together. This is what gives us the soreness after working hard a day or 2 after. That and dead blood that was used to carry oxygen and glycogen (energy-sugar) to the muscle cells. If left untreated you can develop bad mobility in your joints, more injuries and chronic pain.

 

Here is a foam rolling exercise video to do before training sessions, or just to do to keep your body mobile, injury and pain-free. https://www.youtube.com/watch?v=pEyLrs-Ps7Q

 

2. A BPA free Water Bottle

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You would think drinking from a water bottle was ok. However, a lot of plastic containers are damaging to our health. Most water bottles are made of plastic, aren’t they? Well, plastics are made up of polymers literally meaning “many units” these are the blocks that build plastic after going through a chemical change.

 

How do we know if a plastic is safe? If they go through detailed tests from food authorities, labs and independent third-party labs.

What is BPA = Bisphenol A is a monomer (single unit of plastic) used in some plastic to coat food tin cans to prevent metal degrading from containing food. Another one is BPS Bisphenol S. These are some labels you will see on bottles stating that they do not contain these chemicals which is good. Provided that this is not a lie. Get reputable brands.

 

Why is BPA bad?

It is said that BPA and other plastic chemicals mimic and can mess up our hormones. The very hormones we need to function properly and reach fat loss and muscle building goals. Our sex hormones oestrogen and testosterone and more are affected by the toxins in plastics. When you buy a bottle of water they say on it do not reuse, leave in sunshine or heat and consume within 2 days or so.

 

This is because the chemicals like BPA can seep into the water we are drinking damaging our health slowly but surely. A question for you? Have you ever been thirsty and seen you had a bottle of water sitting in the car, probably for days in sun heat and the water tasted like chemicals after you drank it? I know I did.

 

So, what can we do? Invest in a decent water container from a good brand and keep it clean. I know bodyfirst.ie do great BPA free water jugs try them out, they do large and small and in blue and pink.

 

3. Proper Fitness Footwear

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Depending on your training the optimal footwear is essential. This really depends on your commitment and budget too. You see if your lifting weights a lot, as in deadlifting, squatting, Olympic lifting etc you are better off investing in a good pair of weightlifting shoes. This will make things easier, safer and optimise your major lifts.

 

If you are running long distance or sprinting, you need the right type of runner while considering your foot shape too. This will help you perform better going faster and lasting longer. Plus, you will lessen your chances of getting injured and rubbing causing blisters.

 

For weight-lifting, you can spend approximately 160 to 250 on shoes. Just remember you will lift more as you will get more force from the floor as there is no cushioning under you, unlike running shoes. You also get a nice bit of ankle height to help you squat deeper, especially if your ankle mobility is bad. You also get more stability security. If you don’t have the budget or the commitment though, you can use a pair of tight vans or converse hightops.

For long distance running a pair of aisics seem to be best. You will spend over 90 to 250 euros though for this brand. These runners will give you great cushioning, durability and stability. But if your looking to save money you can opt for the Nike, Adidas or other good brands you will spend 30 to 100 for these.

 

Then you have your fashionable gym runner that has no purpose other than being comfortable while doing bicep curls in the squat rack.

 

5 Simple Ways to Lose Belly Fat This Week

 

Belly fat for most is where we begin to gain weight and it is also where it’s last to go. Whether you have tried before and failed or are on a mission to get the last few lbs off the belly to show your abs. These top 5 simple ways to lose belly fat will help you in the short term but more importantly, they are actually long-term solutions too.

 

1. Speed up your gut movement:

By speeding up your guts digestion you are essentially speeding up your metabolism. Your metabolism is responsible for converting the food you eat into usable energy for your body to use. So, when you’re eating the right food and eating it slowly, chewing a lot, drinking enough water, being active etc your speeding up your metabolism. Think of your digestive system as a plumed pipe in a house toilet that goes in a zig-zag around bends carrying stuff (crap)

 

Your digestive system is just like that only longer, 30 feet on average all packed into the trunk of our bodies. If you throw bits of chunky cardboard or rolls of toilet paper down the toilet it gets clogged up yeah!! or slows down the flow of water waste. It’s the same with eating junk food and not even chewing it enough to go down to your stomach smoothly. It will clog and slow down your digestion, metabolism and gains & fat-loss.

 

 

2. Sleep more

 

Get into bed 1 hour before you usually do, starting tonight. Instead of watching Netflix or scrolling through your Facebook newsfeed. Just go asleep. If this seems difficult-(You may even say) “watching tv or using my phone helps me nod off” Well it doesn’t get you quality sleep. The bright lights and exciting news really excites the brain and keeps it active when you should be winding down. Try changing your sleeping habits a little with these 3 simple steps.

 

  1. Put all electronics out of your bedroom including TV’s and mobile phones (if you need an alarm put it on your phone and leave it in your bathroom or get an old-school alarm clock. The bedroom is for sleep, relaxing and sex and nothing else. Doing this gets rid of the temptation to check your phone too.

 

  1. Sprinkle a few drops of lavender extract oil on your pillow this is a natural sleep aid and yes it really works.

 

  1. Have your last meal about 2 ½ to 3 hours before bedtime and make sure its high in protein and fats and low in carbs. A carb-heavy meal can sit in your stomach and make you feel uncomfortable while sleeping plus carbs are usually needed for intense training and eaten before bed they are most likely going to be stored as fat as they won’t be used up. Especially if you’re the type of person that looks at bread and puts on body fat.

 

 3. Be aware of the liquid calories

 

If you struggle to lose fat and get lean and you think you eat healthily. Then your problem could be in the high-calorie drinks you have. You could swap them for less calorific options…

 

  • Gin and tonics instead of sugary cocktails,
  • Coconut/almond milk instead of Cows milk
  • Light beers instead of Guinness,
  • or fruit and veg juices/smoothies instead of cokes and other fizzy drinks

 

  • Or drink less of them

 

  • Or ditch them for much-needed water or green tea.

 

When you add up all the liquid drinks you could be easily getting in too much energy/calories from them and still feel hungry. Therefore, totally stopping your fat-loss goals. It is much better to eat food calories as this will fill you and provide less sugar and more protein.

 

For example, a 300 calorie chicken salad is going to be more nutritious, filling and healthier than a 300 calorie Starbucks Frappuccino

 

 

4. Use a training and food journal

Writing down everything that you eat and the exercises you do will keep you accountable and help you find the leaks in your lifestyle that need to be changed to help you see more progress. You will become more mindful of what you eat and how active you are. Then after a while, you can change it up slightly to help you speed up the results.

 

 5. Bodyweight HIIT to rev up the fat burning process

HIIT is great for burning fat, it’s fun, it gets you fit, but more importantly, it burns belly fat really quickly.

Combine this with bodyweight you really blow torch the fat burning process

So, bodyweight HIIT is mixing things up from burpees tuck jumps, push-ups,  jumping jacks, plyo lunges and a lot more, in high intensity interval training sessions

 

Example 20 seconds on 10 seconds rest (or the other way around if you’re a beginner) of burpees for 4 rounds. Simple and can be done anywhere. Plus, its can be made easier or header with more or less rest or working time or just changing the exercise.

 

So that’s it, if you do even one of these 5 tips you’ll make a difference but if you do all, you’re in for a nice surprise when you comfortably put on the old favourite jeans you don’t fit into anymore in the next week or 2. Or even reveal that 6 pack after 6-12 weeks.

Let me know how you get on with these I would love to hear If you were able to stick to the plan.

 

Stephen

 

 

 

7 Tips To Be More Confident In The Gym

Don’t be the one everybody dislikes at the gym, and please don’t get yourself killed. I have put together 7 tips on gym etiquette to help you become more confident and avoid some of the most popular mistakes made by gym goers.

1. Respect the no-lift zone

Don’t ever train with a weight within 5 feet of the dumbbell rack or another person. It doesn’t matter if you’re doing shoulder press, split squat, biceps curls, or goblet squats or anything else.

Pick up your weights and take 5 giant steps away. If you are too close you are blocking others from accessing the equipment. Plus if somebody does push past you to get what they want they will either disrupt your training or brush off you and possibly causing an injury.

2. Avoid the “Ab zone” (unless you are doing abs)

Most gyms have a designated area for mats, balls, bosu balls etc. Don’t bring heavyweights into that area. It’s designated for stretching and ab work. By taking up their space you force them to take up your space (see the next point).

3. Keep your mats out of the way.

Don’t set up a mat in between two benches in the free weight zone and do crunches unless you want a weight dropped on your head. That would be very sore and the pain isn’t good pain like DOMS lol.

Even if the gym is empty set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think proactively.  Where might somebody want to work out over the course of your set? Don’t set up there.

4. Avoid walking in front of somebody else in the middle of a set.

If somebody is in the middle of their set NEVER cross their field of vision.  Take a long way around if you have to. If you can’t take a long way around, wait for them to finish their set before walking in front. Its just polite.

5. Put your weights back.

 Nobody wants a messy gym where we can’t find anything plus you’ll burn more calories doing so. Yeah pumped.

6. Sharing is caring.

When using the equipment if you have a long rest time, let someone use it while you rest,  if they are nice haha most people are too shy to ask so be open and friendly. This works both ways if you need to do a set on something and someone is on it ask can you jump in with them be nice and make a new gym buddy.

7. Use a sweat towel.

It’s just not nice to jump on a machine or bench and sit on a pool of sweat. So remember to bring a towel and use it when you are finished with the equipment. If you forget to bring one like we all do. Just grab a load of tissue from the bathroom and keep it in your pocket.

 

Don’t be scared to forget some of these just try your best to do most. Everybody make mistakes it’s all good. Next time you go to the gym try to keep these 7 tips in mind.

 

Good luck your gonna smash this year at the gym.

 

Let’s travel to India with our tastes buds

My friend Wayne loves that place and has lived there for months. Let’s try a taste of india

Time to make: 45 minutes

Ingredients

1 cup of natural yogurt about 160g
2 tablespoons of ground almonds
2 teaspoons of Indian garam masala
Sea salt and pepper
1 tablespoon of smoked paprika
1 to 4 lamb cutlets
1/1 a cucumber cut into batons
4 halved cherry tomatoes
Big handful of spinach leaves
½ handful of coriander leaves, no stalks, chopped up with lemon juice.

Method

  1. Make that grill as hot as hell, line your tray with baking paper.
  2. Put the ground almond, garam masala, salt, pepper and smoked paprika in a bowl then add the yogurt and mix.
  3. Get your lamb and cover it all with the spiced yogurt mix.
  4. Place on the hot tray and place under the grill and cook for about 4 minutes on each side. It should be a bit brown.
  5. Get your salad ingredients and toss in a bowl then pile on a mountain of it on a plate. Remove the lamb from the grill and let them rest for 2 minutes on the side.
  6. Place the lamb on the salad then sprinkle the chopped coriander and lemon juice on top.
  7. Can be served with a huge portion of broccoli.

Enjoy and make sure you share with the fam.

Peace out Stephen.

10 Steps To Changing A Bad Habit

Experts say habits follow a certain pathway in 3 steps

  1. A reminder: That triggers the behaviour
  2. A routine: The behaviour you end up doing
  3. The reward: A benefit of doing the behaviour in your routine caused by the reminder.

 

For example:

(the re-minder)Its Friday night at 7pm you are just in from sitting in rush hour traffic from work, this triggers …

(the routine) the behaviour of ordering a takeaway pizza and drinking a bottle of wine…

(the reward) having a pizza delivered to your door and drinking win… sounds great but this won’t get you to your goal if its being healthier and dropping a few lbs.


1. Find the habits to change. 

This is taking what is usually unconscious or being blocked in your awareness. No need to feel bad about it. Make a list of things you’d like to change, and then pick one.

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2. Choose the habits to change

  • What is it doing for you?
  • How is your habit helping you?
  • Are you looking for comfort in food?
  • A distraction online?
  • To lessen the stress by biting nails?
  • Alcohol?

 

It doesn’t have to be a long, complex process. You can figure it out and you’ll have some great ideas on how to switch it up for healthier habits.


  3. Be good to yourself.

Does this sound familiar. You feel like you get no relaxing time to yourself, so you stay up late binge-watching your favourite show on Netflix. You know you’ll be tired and less productive the next day, but you feel you deserved to do something fun. You know this is not a healthy way to get it. Use that to build something into your schedule that will give you what you really want. Realize you have answers and are able to do something different for yourself.

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4. Pick something to replace the unhealthy habit.

Just telling yourself to change isn’t enough because it does not fix the original pleasure of the behaviour you want to replace. What can you do instead of standing in front of the fridge when you’re stressed? If you have a plan, you are “armed” with the tools to a replace a behaviour. Next time you find yourself standing in front of the refrigerator and not hungry, use the tools and try a replacement behaviour.

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Some ideas: Breathe into the count of 4 and breathe out to the count of 8, focusing only on your breathing. Do that 4 times and see how you feel.

Need more support? Come up with one reason why you shouldn’t continue with this habit. A key step. When you do things differently to replace an unhealthy habit, think to yourself that you are doing it differently. You need to bring whatever it is that is subconscious to the conscious mind so that you can realise your ability to change. It could be as easy as saying “Now. I made a better choice, that’s cool.”


 

5. Remove triggers ASAP. 

If Nutella is a trigger, throw it out on a day you feel strong enough. If you crave a smoke when you drink socially, avoid social triggers restaurants, pubs, parties with friends for a while until you feel confident in your new habit.

A lot of the time people are the triggers.

“Remember you end up being like the five people you hang around with most. Look at the people, do they inspire you or pull you down?”

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6. Picture you changing. Serious visualisation trains your mind. In this, you should think different about your ability to change, spend 10 minutes every day picturing yourself with new habits. Training and enjoying it, eating and preparing healthy foods, wearing those skinny jeans. Watch yourself in good happy conversation with someone instead of hiding in the back of the room.

 

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This really really works. “Nerves that fire together wire together” is the idea that the more you think about something, and actually do it, the more it becomes wired in your brain and your real choice can actually be a healthier one.

 

 


7. Everything worth doing takes time and effort trust the process if you want to be happy and reach your goal.They can take several weeks to change. You need to reinforce that bundle of nerves in your brain to change your old subconscious settings.

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8. Small steps, can be essential.If you can’t follow through 100% at the start with a totally new habit, Make it easier somehow & more manageable.

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For example, if you plan an hour to train at the gym and you have to go to a doctor’s appointment, find another time to get in at least 15 minutes. Then you’ll reinforce that “this is my new habit.”


9. Accept that you will fail sometimes.

Everyone does. Habits don’t change easily overnight. Love yourself each time you do and remind yourself that you are human.

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10. Monitor negative self-talk. 

The bad self-talk can really block you from success. When you catch yourself saying, “I’m fat” or “No one likes me,” repackage it or redirect it.

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Repackage is rewriting the book. “I’m healthier, or “My confidence is higher.”

Repackaging is when you add to your negative self-talk of “I’m fat” with “but I’m working my way into a healthier lifestyle.” Judging yourself holds you back. Train your judgemental brain.

Thanks for reading I hope you find it better now to make a change, Go make a change today, peace out.

 

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