Merry Xmas and a Wonderful New Year

December was a really busy month for me so I apologise a million times over for being MIA... none of that in 2011 :)

Of course being busy is good but I'm going to make sure I update at least once a week from the 1st week in January... :)

Toyin, thanks for the wishes :) Hope you're doing good.... :)

Personal Training

Services

I am a qualified Personal Trainer, offering a variety of personal training sessions. Sessions include strength, cardiovascular, endurance and flexibility with a variety of tools. I tailor your program to your needs and preferences and will help you reach your weight loss and fitness goals.

Please contact me if you have any questions regarding prices and availability.

PERSONAL TRAINING
Mobile Personal Training
Sessions will be held at client's home, outdoors or at client's place of work. This service also includes nutrition advise and workout plans.

I offer both One To One and Group Personal Training.

Group Personal Training
Training sessions tailored to your needs & you get the added bonus of working out with people you know.
Why Group PT?
- You work harder with your friends around you, you motivate each other and nothing beats friendly competition to push yourselves that little bit further.
- They are easier on your pockets as you get the benefits of Personal Training but you share the costs with your friend(s).
*2-6 people* per session.

ON-LINE SERVICES

Achieve your health and fitness goals at a fraction of the regular PT price.

Personal Training
A customised workout plan based on a detailed on-line assessment. Skype & Email consultations and progress checks included.

Nutrition
Your diet plays a key role in your health and fitness. A customised nutrition plan compiled taking into account your goals and preferences. End Result: Developing a healthier lifestyle.

GROUP CLASSES

• I teach kettlebell classes for Fitter London and their classes are based in Covent Garden and Holborn. Your first class is FREE so see you soon ;-) --> Fitter London Timetable <--
• I also teach spin classes in Oxford Circus and London Bridge, contact me if you're interested.

*North London based Female Personal Trainer - includes Muswell Hill, Highate, Archway, Crouch End, Finsbury Park and the North London area.*

Apologies

I'm so sorry I haven't updated this week... I have been *very* busy. I promise to post something next week :)

Hope you're all doing well...enjoy your weekend.

Get Trimmer... Naija Style (Week Eight)

Hi Ladies... I know I know, I haven't given feedback to your food diaries as promised. I can't believe how busy I've been (not that I'm complaining as it's a good thing) but I'm going to make time for you today :)






TOYIN
Breakfast:
Slim fast shake - 190 calories
A: Please post the nutrition info of your shake. Last I remembered, their sugar content's high and I read something about them not being very nutritious.

Lunch: 2.5 cups for fresh lettuce no dressing, 1 breast of baked bbq chicken with wing; no sauce and mushroom shrimp pasta - 611 calories
A: It's great you don't use salad dressing :) You usually don't eat pasta (good). Lettuce isn't very filling, try some heavier veggies e.g. corn, peas, cooked spinach etc Try steaming/cooking your veg in chicken stock, love it.

Exercise
I try to workout everyday except sunday... today i worked out for 35-45 mins totaling a calorie loss of 463 ( makes up for the pasta I ate..lol)
A: Although it's encouraging to see the number of calories you're burning on the machine you're using, they're not very accurate. Unless you have a heart rate monitor (the strap round your chest) and a watch (which you enter more detail than usual), the values given aren't accurate. Make sure you include strength training :)
Dinner
Fist size of eba with okro and a lot of meat.
A: Good! You're eating Nigerian food but not unhealthy portions :) My main feedback for this day is you need to eat more veg. Also try to snack often :)


Today
breakfast:
Slimfast shake- 190 calories
A: See above for my response.

Lunch
2.5 cups of romaine lettuce, no dressing-23 cals
2 tablespoons of bacon bits-50 cals
1 slice of plain cheese pizza-250cals
Total 323 cals
A: *ahem* ;) Pizza.... As long as you didn't make it from scratch at home - the cheese, flour, etc used to make it (bulk) are not ideal. Yes it's nice to treat yourself but try to eat fresher treats. 
What do the bacon bits look like? Do they contain preservatives?
Snack-1 cup of sweet potato baked fries-364
A: What brand's this? So I can have more info on the nutrition content.
Dinner-1 cup of rice-320 cals
.5 plantain fried-180 cals
.5 cup red soup-80
a whole lotta meat..- dont care about the cals here...lol

A: What's Red Soup? You could have had a whole plantain baked in the oven with olive oil.

Toyin: Really good :) Just tiny tweaks here and there.

Ok - I'm going to respond to the other food diaries later today :)