Portion Control and Food Measurements


Last week I received an Instagram comment from a girl who was desperate to know more about portion control…

This is actually something I’ve been meaning to write about for a while now. My dieting methods (calorie counting, macro splitting within said calorie count and carb cycling) are extremely advanced and honestly do NOT need to be done in order to get results. 

I personally exercise these methods because I have been progressing my body over the course of 3 years now, and I am constantly researching, learning and practising new methods as part of my job.

I am my own fitness guinea pig, and my methods are things that I try, respond well to, and am able to put into practice at the right times, over the right periods, for the right reasons.

For example, I would NEVER count calories, measure my food, carb cycle or avoid cheats if I didn’t have scary photo-shoots coming up. I would be on a completely different and a much simpler eating plan, consisting of clean foods in macronutrient balanced portions. 

So, without further ado, here is what I would do if I wasn’t getting 100% naked 100% of the time, and what I recommend my clients do:

ALL FOOD SHOULD BE 100% CLEAN – aka all natural

BREAKFAST

It’s totally true what they say, breakfast really IS your most important meal of the day, and what you choose is actually more important than people think.

You ideally want a CLEAN starchy carb for energy release throughout the day, and a protein source if you train.

If fat loss if your goal, I would recommend 20 minutes of fasted cardio before breakfast, but if that’s not possible for you DON’T PANIC! Just do your cardio as HIIT (high intensity interval training) later in the day (AFTER weights if you lift).

  • Small/Big bowl of oats – Portion size depending on gender/goals – Sprinkle with cinnamon to sweeten, or if you lift, throw in a scoop of protein powder
  • 2-4 eggs with 1-2 slice wholemeal toast – Portion size depending on gender/goals
  • 1 pot Greek yoghurt with 1 banana

 

LUNCH

You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)

 

DINNER

You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)

 

LUNCH/DINNER ADDITIONS

It’s a huge myth that eating clean is boring eats. Look, it IS hard to turn down the junk food every now and then, OBVIOUSLY, but your actual meals can be great if you want them to be! Soups, stews, roast dinners, stir frys, currys…same old meals just without the crap!

  • Lemon is a great natural fat burner and squeezed on chicken or fish will give an added kick
  • Tobasco is also a great fat burner that adds a kick
  • Herbs and spices, any and all. Cajun is one of my favourites, as is cinnamon to sweeten things up a bit
  • Greek yoghurt is a great replacement for creams
  • Chopped tinned tomatoes are a great idea if you like more tomato based sauces
  • Soy sauce and/or sesame seed oil will make your protein and veg into an instant stir fry
  • Homemade stocks are a great idea if you like your soups and stews

IT DOESN’T HAVE TO BE BORING!

 

SNACKS

You can have 2 snacks a day:

  • Mid morning
  • Mid afternoon

Try to keep it protein based (Greek yoghurt snack pot or lean meat like a snack-pack of chicken), but if you are feeling energy zonked have a small piece of fruit OR some fats (handful nuts, half avocado, 1 boiled egg etc).

 

DRINKS

Drink water all day every day.

Green tea is a great option.

Coffee and tea are fine but stay away from sugar.

STAY AWAY FROM FIZZY DRINKS, FRUIT JUICE AND ALCOHOL

 

Above all else, TRUST YOUR INSTINCTS! You already KNOW if a portion looks too big or too small. A chicken breast, some veg and a small addition of brown rice is perfect if you’re trying to lose, but probably on the small side if you’re trying to gain muscle. And always remember to factor your training into the equation.

There will be a new download plan on the site soon that will go into much more detail when it comes to measurements, macro timing and training for your goals, so do keep an eye out. In the meantime, this is a GREAT place to start! 


Some Selfie Truth


Good morning Fondues!

ARE YOU READY FOR ME TO HIT YOU WITH SOME TRUTH?!

Every time I post a selfie, I get messages and comments that tend to fall under 2 categories…

‘Nobody cares! Go get a job!’ (You cared enough to open, read and comment, and I have a job, three actually, but thank you anyway.)

‘Amazing! I will never look like this! (cry emoji)’ 

OK first of all, let me just INSIST that you absolutely WILL look like this if you learn how to eat properly, train properly and be consistent properly.

I’ve been training for 3 years now, and I didn’t look anything like I do or train anything like I do for the first 2, that’s for sure!

Add to that, I would probably be further along if I cut out all the holidays and weeks off in between, in fact, I definitely would.

TIME, RESEARCH AND CONSISTENCY ARE KEY TO CHANGING YOUR BODY!

Secondly, I want to show you something…

The image on the left was me earlier that morning BEFORE training and with a bladder full of liquids (sorry).

The image on the right is me after 20 minutes of  fasted cardio and several ab sets, having forgotten my water bottle and feeling dehydrated as hell.

 

image1.PNG-3

 

 

I can’t remember the last time I used a filter, although I definitely used to, but I realised in order to be accountable and allowed to preach and rant about my body, I had to be real about what my body looked like.

I’ve NEVER used photoshop, although I probably would have if I knew where to find it!

Time of day makes a HUGE difference to aesthetics. You’re going to look lean if you take a selfie first thing in the morning and you’re going to have a pump if you take a selfie directly after training. You’re NOT going to look lean after a day full of food and water. I certainly don’t.

I wanted to write this because the fact of the matter is, we ALL look at the photos our ‘fitspos’ post and want to crawl into a pizza filled hole and give up. But don’t be too convinced. A lot of these people use filters. A lot of these people are on very naughty supplements. A lot of them will only take selfless at a specific time of day. And most of them have been training for YEARS.

The moral of the story is this: Focus on your OWN journey and don’t concern yourself with others’. YOU WILL GET THERE TOO … I did.


BALANCE


For those of you who follow me on Instagram, I’m sure you saw this rant coming a mile off…

Earlier today I received a few Tweets from a man who seemed to be of the opinion that I shouldn’t be offering fitness advice because when I was in Austria (working my soaking wet socks off), I indulged in some Apres Ski activity. How, he mused, could I POSSIBLY dish out the fitness spiel, if I didn’t LIVE for it 24/7?

Well, here is how…

From day 1, I have ALWAYS been 100% upfront and honest about MY personal approach to health and fitness. I like to knuckle down, eat clean as a whistle, train hard as an ox, feel amazing and see exactly what my body is capable of for a few months at a time.

 

I love training. It is the BEST part of my day and I honestly cannot go more than 2 days without it before I start to get squirmy. I love eating clean, waking up in the morning and actually feeling AWAKE. Clear skin, deep sleeps, energetic days.

As someone who suffers from anxiety, I love the feeling of self control, accomplishment and VISIBLE reward that comes with aesthetic results.

I love getting PBs at the gym and throwing a weight above my head when my favourite song drops.

In finding health and fitness, I have found what I want to do with my life, and I feel immensely lucky.

HOWEVER, I also love the other aspects my life. My friends, my family, travelling, reading, watching movies, eating chocolate popcorn and scoffing a KFC family meal deal all to myself.

I like to take a week or two off and go back to frivolity every now and then, eat whatever I want whenever I want and enjoy the social life that I have spent the last few months controlling beyond measure.

Why? Because I love drinking wine with friends and family. I love eating cake in cafes with my boyfriend. I love it when I see macaroni cheese on a menu. I love celebratory chocolate – Santas, Easter eggs, massive round discs that say HAPPY BIRTHDAY in white icing. I love MASSIVE pizzas. I love lying in bed for an entire weekend watching reruns of Buffy the Vampire Slayer while dunking biscuits into my tea…

You get the point.

YES, of course it is much easier and much more sustainable if you make it a permanent lifestyle change – but I honestly feel that I have done that. Just because I have a week off here and there, does not mean I am some fair-weather fitness phoney.

I said this in my Instagram post and I’ll say it again here…

The meaning of the term health and fitness encompasses mental health, physical health, medical health and emotional health. If you can only tick the physical box, you cannot claim to be fit and healthy.

Be happy. Be healthy. Eat well. Move your body. Take care of your body. Take care of your brain. Take care of you.


JHBODYFIRE.COM asks some questions…


When it comes to muscle building, I consider myself more than capable of training both men and women alike. Hypertrophy training (muscle building) is what kickstarted my own obsession with health and fitness, and anyone who knows me will tell you it’s sort of my specialist subject.

However, looking at athletes such as James Haskell, there are clearly some tricks that I have been missing. So, I bombard him with questions, and in exchange let him interview me for his own health and fitness website http://www.jhbodyfire.com

Watch the video below and take a look at his site if he got what you want…