GetFit Top Tip

Chickpeas are a very good vegetarian protein sourse. Try this out and dip your favorite veggies in for a healthy and delicious snack or for a great start of the day put some on your unsweetened ryebread, add a boiled egg and a fruit and you are set up for a good day!

Hoummus (8 portions)

Mix: 1 jar of chick peas, 2-3 garlic cloves, ½ cup olive oil, juice from ½ a lemon, salt and pepper after taste and water until you get the thickness you want. If you want add on 1,5 tablespoon tahini (sesame paste)

Nutrion value incl: 1 egg, 1 fruit and 1 slice rye bread

488 calories, 13.4 grams of fat, 16 grams protein, 75 grams carbs

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The Sunday Ritual
by Dr. John Berardi

To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.

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I like cars, actually anything related to cars, it is not just a practical thing for me, it is a passion…

In the car tuning world, there are two main factions…

1. Show cars: their owners spend countless hours perfecting the bodywork, brightwork, polishing, cleaning, ironing out the dents, creases and scratches. The car is an object of beauty.

2. Fast Cars: The “Go” faction don’t really focus much on how it looks, but on how fast it is, how agile it is, the quickest from point A to point B

For people we are also split between these two schools of thought…

Those working on their looks, perfecting their shape, regular tanning sessions to top up the bronze, all in the pursuit of a beautiful looking body!

Then there is the sporty folk, who work hard to develop a body that is lean, fast and agile, fuelling themselves with the best products to get the best performance.

Which category are you in?

Maybe neither at the moment?

Are you the rusty, decaying heap in the corner, unable to move efficiently, your body has been neglected, your engine doesn’t run so well on the poor fuel you feed it, constantly breaking down with regular illness.

Whilst I don’t believe you should become a Show or GO, not to the extremes of the fanatical individuals anyway, but I do think that most of us can look after our body’s better, and become the reliable “family run-about” instead.

If you are in  Luxembourg, come and meet us for a consultation

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Salmon is packed with good fats and proteins. Great for training people!

Mix: 2 cups low-fat yoghurt, 1 package saffron and salt after taste (go easy!)

Put 4 salmon filets in the mixture and let rest for at least 2 hours.

Then put it all in an oven proof bowl and cook in the oven for 20 min.

Make the risotto while you wait. Use 2 cups of whole grain rice, 4 cups of water, 1 vegable bouillon cube, 1 red onion and 2 cloves of garlic.

Serve with a nice salad!

Nutrition value per portion: 485 kcal, 16.1 g fat, 15.2 g protein and 54 g carbs.

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I have a new article posted to the website:

Diets don’t work!

To some, who have tried every diet there is, this will not come as a surprise. The word “diet” gives the impression of various calorie restricted, low fat, low carb, low something or other!!! However the actual word “diet” is used incorrectly in many situations, we all have a “diet”, it is the food we choose to eat regardless of whether it is good or bad. The phrase “going on a diet” is wrong because we already have a diet.

Anyway now I have destroyed the title and first line of this article, let me explain why we should become nutritionally “responsible” instead of “going on a diet”

Because of the bad press that diets get, when you decide to start a new diet plan, you immediately feel the stress of cutting out the products you love…

For the rest of Forget diets, become nutritionally responsible click here

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Another new video this week, this time a super exercise that really utilises the potential metabolism boosting muscles in your butt and legs.

This is not a beginner exercise, your legs will burn when you do this exercise…. don’t say I didn’t warn you!

More videos to come next week…

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Have you noticed there are lots of “skinny” fat about, those folk who look skinny but are in actual fact “fat”, sadly skinny fat people are just as likely to have problems with cardio vascular diseases as a “large” fat person.

A skinny fat person is someone who is constantly dieting, heavily restricting their calories, keeping the “weight” off, but always seems to be a little soft and quite fragile. Their BMI (body mass index) would be happy reading for a normal health professional, but a layer fat over a minimal frame and muscle structure means that they are not as healthy as the BMI figures suggest.

Unfortunately I see this quite often in teenage girls up into the mid-twenties, where they fight tooth and nail with rabbit food diets and hour upon hour of slow steady state aerobic workouts.

The problem is that their precious metabolism is completely shot, vitamin and mineral intake is extremely low, colds, flus and all sorts of nasty illnesses are ever present, and structurally they are more likely to have bone density issues and joint problems later on in life.

Psychologically this group of people are the hardest people to break through when trying to assure them a “sensible” nutritional plan where calories are NOT restricted and a program of exercise to boost the metabolism, will give them the body shape they crave with much less effort and a much improved lifestyle.

A body with a lower percentage of fat and a higher percentage of muscle tissue means your body is

• structurally more healthy
• less likely to have cardio vascular illness (type 2 diabetes, heart disease etc…)
• and looks great too!

Things a skinny fat person can start doing today:

• Eat 5-6 small but sensible meals a day with high quality proteins and unprocessed carbs and sensible less of fat content
• STOP doing aerobic style training and start a program of resistance/ body weight exercise.
• Learn to accept calories are NOT a bad thing, we should be using them to our advantage!

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Mix the juice from 2 limes, 3 tble spoons olive oil. Turn down pieces from 4 avocados, 1 sliced red chilli, 1 sliced red onion and choriander (optional). Salt and peppar after taste.

Fry 20 gambas (non-peeled w no heads) with 2 garlic cloves finely sliced, 4 tble spoons olive oil and salt and peppar, about 2-3 minutes.

Serve with the Avocado mix.

Nutrition Value/portion: 544 kcals, 46g of fat, 27 g of protein and 8 g of Carbs

DID YOU KNOW…that Avocados are not only full of Healthy fats but also rich in antioxidents, A-vitamins, Vitamin B6, folic acid etc

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28th March 12:00 noon at the NH Hotel (formally Sheraton) at the airport center.

Tim will be presenting at the popular Power Lunch run by Tower Training.

“The Science, Myths and Lies behind the most effective and ineffective methods for shedding a few kilos!”

If you are happy with your body shape then you don’t need to read this…
Unfortunately many of us want to lose a few kilos; some of us need to lose more. However, we are all confused by the massive amount of often conflicting advice available to us.
The aim of this Power Lunch is to dispel some of the biggest fat loss lies, myths and misconceptions.

Click right now at http://www.ttc.lu/events.asp?eventid=177 to register and for more details

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I don’t usually get tied up with the seasonal fluctuations of peoples fitness habits. If you’ve been a reader of my top tip for a while you’ll understand that I’d prefer my clients and readers to focus on lifelong health habits and fitness habits rather than the New Year burst of enthusiasm or the pre summer panic.

You see the summer IS just around the corner and I know many of you will be thinking about what your body looks like with the winter clothes peeled away. But before you start thinking about the drastic methods you may have adopted in the past

• Heavily restricted calorie intake
• Long hours in the gym on the treadmills and in the aerobics classes
• A bucket load of abdominal crunches

Why not adopt a different approach that is sustainable long term.

• Sensible eating habits with real food
• Short, sharp and very efffective fat burning workouts
• and stay away from that damn crunch machine!

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