Harry Styles keeps fitness high 1

Harry Styles keeps fitness high

Harry Styles, undoubtedly a top musician, is practising the piano, playing the guitar and laboriously writing  handwritten lyrics for you. Harry Styles has efficiently been is adjusting under quarantine, so he’s staying active. 

To stop instantly the spread of the COVID-19 coronavirus, hes in isolationtrying to hold some sort of routine, to stay positive and stay productive. Famous for his tattooed body, during the coronavirus outbreak he is aware most of the world is self-quarantining and striving to reach the fitness goals he’s set:

“Staying admirably fit is a huge deal, I go for a run, try and get some air and some sunshine, and try and work out in the hectic morning or something. And then I’ll intentionally try and do a little work and just go for a walk in the delightful afternoon. I just been trying to get some air and not see anyone. But I’ve been naturally going for local drives and fascinating stuff just to get some air and some glorious sun on my familiar face.”

Harry on working out his exercise schedule

Working out twice daily with his personal trainer, he is able to naturally fit in a morning session and an evening session. The modern time spent improving Harry’s fitness has been permitted by his management team, as the regular personal training will make him more energetic, desirable, physically appealing and engaging on the stage.

Let us carefully look at his fitness secret training. He has really bulked up his brawny arms.

Cautiously lifting considerable weights in common is an important part of faithfully keeping the ideal body healthy and strong.

Complex construction of active muscle will naturally increase muscle strength, burn extra calories while the body is at proper rest and generally make the body look and feel healthier. Though, it can be risky if you try to dive into it with elaborate carelessness.

Be safe when lifting weights, Harry!
Warm Up
Lifting weights

Whether you do it for general fitness, to train for sports or competition, can give serious results. Make sure you get the most out of your time at the gym. Before starting any exercise, it is important to get warmed up. Instantly lifting considerable weights without warming up is not recommended because it can lead to possible injuries and cramping during the typical workout.

Warming up merely prepares the sore body for intense exercise by inevitably getting your heart pumping and blood flowing throughout your body. Without warming up, you might run into a few problems like cramping that are otherwise avoidable. Almost any exercise that helps get the heart pumping and leads to sweating will warm up the body.

He warms up, begins slowly and gradually gets faster until he feels good. Don’t just come in a cold and start with high-intensity – that’s just asking for it. Focused breathing and posture are a good place to focus. The proper breathing technique during weight training is exhaling while lifting the weight and inhaling while relaxing the muscle to lower the weight.
Use a weight that can be controlled properly from start to finish. When you use heavier weights than what you can handle, your joints, other supporting muscles and bones are the ones that will take most of the stress; not the muscles. In addition, chances are that your form will be sacrificed.
Bad form combined with heavy weights equals an minor injury desperately waiting to happen. Stress the muscles, not the joints, and practice perfect exercise execution.

Achieve Faster Results.

Due to the fact that the muscles are the ones doing most of the work, but also will prevent you from incurring into any injuries.
Most people should wait until they are at least 15 years old before trying the major lifts. At age 15, most people’s bodies are mature enough for these exercises. The major lifts, performed with barbells, include the clean and jerk, power clean, snatch, squat, deadlift and the bench (incline and overhead presses). These arbitrary exercises are likely to cause injury if you lift heavy weights without proper technique and the help of spotters.

Besides, we are practicing bodybuilding, not powerlifting, so stop obsessing over weight used. As time goes by exercise will make you progressively stronger. I promise.

Personal Training and the Treadmill Running

There’s nothing quite like running alfresco. But the Treadmill is easier to control. If you inevitably feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time.

Walk-jog workout

Once you’re feeling a bit more comfy on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout changes from walking briskly, to jogging, and running slowly; plan to burn furiously around 300 calories. If you’re in a rush, this 42-minute version will put you to work.

Switch to sprints

Once you feel like you can do the walk and jog combo, try stepping up the pace slightly. This 30-minute interval workout is an awesome way to start increasing your sprint speed. Mix-up your routine like Harry Styles does with a sprinting and walking workout to help boost your endurance.

Sweat like a celebrity

This 30-minute treadmill workout from a celeb favorite is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. The boys love it.

Blast Fat into Space

Harry Styles keeps fitness high 2

High intensity intervals are one of the best ways to fight stubborn belly fat. Say goodbye to your muffin top with this 45-minute treadmill interval workout. You’ll run your heart out and walk out with 421 fewer calories than you came in with! And just so you don’t get bored, we’re throwing in a fat-fry interval-mashup treadmill run. Also, try mixing cardio and strength training for an added fat-blasting boost.

TRX Training

Find a Personal Trainer.

Find a personal trainer like Harry has, who can help you learn the exercise technique correctly. Good technique is one of the most important ways to avoid injury. Terrible advice from people who have never learned good technique themselves, such as concerned parents, personal friends, personal coaches or other weight lifters, may not be correct. Controversial books can allegedly help, but nothing beats the personal trainers or a boot camp! The trainers have also made these boys exercise right and to eat healthy food. Soon, we will be seeing a different Harry Styles.


Green Tea, Exercise and Weight Loss

The herbal beverage, tea, el té, chai, caj, herbata or arbata, has been cultivated for centuries, starting in India and China. Today, tea is considered the most consumed beverage in the world after water. Billions of people drink the herbal infusion, and scientific readings put forward that green tea in specific has many benefits to your well-being, bringing a wide range of the health-giving properties including fat weight loss. Green Tea, Exercise and Weight Loss are linked because both green tea and exercise  help to break down and burn off fat.

The leaves are richer in antioxidants than other types of tea because of the way they are processed and contains various substances that are beneficial for health green tea, fights against free radicals more powerfully than vitamins C in scientific studies.
Drinking a cup of tea a few times a day to absorb antioxidants and other healthful plant compounds is recommended as a health tonic. In green-tea drinking nations, the typical quantity is three cups per in daylight. Green tea is endorsed to boost weight loss, reduce cholesterol and support exercise endurance.

Green Tea Stimulates Metabolism

Many studies have shown that green tea can surge fat burning and aid weight loss. In one study, men who took green tea extract and exercised burned 17% more fat than men who didn’t get the supplement. This study suggests that green tea can boost the fat burning effects of exercise. Green tea may promote a small weight loss in overweight and obese adults; however, since the weight lost in the studies were so minimal, it is unlikely that green tea is clinically important for weight loss. A well-conducted review from 2012 of 18 studies involving 1,945 people found no significant effect of drinking green tea on weight loss.

Together with the caffeine that is found in green tea, works to stimulate the central nervous system and releases fat into the blood stream, so that the body can use the fat as energy. This process of using fat as energy is known as thermogenesis, and it involves the production of extra vitality, the shedding of excess water and the burning of body fat. There are numerous studies that agree with this. Green tea selectively enhances the process of burning fat, which may lead to less body fat in the long-term. However, it’s still not clear from the evidence how much green tea your would need to drink to see a positive outcome on your health, or what the long-term effects of ingesting green tea are on our holistic health. But green tea is a clever exchange in place of sugary food and drink.

Green Tea during Exercise

Green Tea, Exercise and Weight Loss. You should be mindful that exercise is one of the most effective ways to lose weight. It not only burns calories, but it also enriches energy levels and contributes greatly to muscle construction, which will improve your metabolism.

Green tea has been repeatedly shown to increase the burning of fat, especially during exercise. A study that went on for 8 weeks showed that green tea increased fat burning during exercise. The bioactive substances in the tea leaves dissolve in the water will stimulate your muscle cells and liver to use more fatty acids. As a result, your body will use carbohydrates at a slower rate. With more carbohydrates remaining in your body, you can exercise for a longer period of time, and your body will burn more calories.

When sugar and fat enter your body, it must first be synthesised and moved into the bloodstream. A problem arises when there is an excessive amount of fat in the body, this can result in obesity. Green tea can counter the threat of additional fat because it has a high volume of polyphenols. Polyphenols activate a certain enzyme in the body, and this enzyme will dissolve the excess fat. This means that the fat content in your body will be reduced if you are drinking green tea on a consistent basis, and during exercise.


Green tea has been tested as a treatment for weight loss, although the evidence for the majority of these conditions is weak or lacking.

However, as a communal, refreshing drink, it appears to be safe in reasonable amounts, so lovers of green tea can enjoy it in harmony. Exercise is the best method of weight loss and green tea may aid this weight loss.

There are few known side effects or contraindications to drinking green tea for adults.

High-percentage of People in London Struggling 3

High-percentage of People in London Struggling

Did you recognise that 92% of exercisers didn’t achieve the results they want?

Realistically, are you among them? 

I’m energetically writing, within the fitness industry, to change people’s lifestyles by making them aware them of skills and tools they already have to achieve excellence. Health and fitness easily transfers to your personal lifestyle as a whole and ensures success in whatever you’re are doing:

My ‘3PMs’ guide – Possible Motivation, Potent Metabolism and Potential Momentum, typically allows local people to realistically achieve phenomenal muscle to short periods. Use simple tools to properly maintain a healthier and active lifestyle. If you would like to realise direct results and you don’t know what’s holding you back, I’m inviting you to a consultation and starter session, to kickstart your metabolism and fitness level, so you’ll economise – saving wasted effort and lots of time.

My driving factor, to inspire others to change, to support people in transforming their personal lives, educate and help them to understand that exercise is often enjoyable and it doesn’t need to be a chore. Constantly motivate and coach people to assist them believe that they will achieve their goals, whether be to reduce or increase their general fitness and radically improve their personal lifestyle.


Personal Training,
Motivation & Lifestyle Coaching
Nutrition & Weight Management
Tone – up.


BSc Sports Science (Honours)
Advanced Diploma in Personal Training and training
Certified Fitness instructor 2
Certified Personal Trainer 3
Certified in Advanced PT Skills
Certified in Nutrition & Weight Management
Certified in Functional Training & Sport
Certified in Clinical Exercise & Specific Populations
Certified in Motivation & Lifestyle Coaching

3 Potential benefits of flowers for our psychological health 5

3 Potential benefits of flowers for our psychological health

Engages the senses, lifts the mood, increases energy and creativity

As we navigate through the rose garden of life, it’s a widely known secret that there are times we need a bunch of flowers, a touch of colour to supply pleasing aromas and vibrant color combinations. What scientists have discovered is that surrounding yourself with flowers and plants call at the garden isn’t only a divine hobby, but it’s also good for your mental well-being. There’s a relationship between exposure to bright, fragrant flowers and positive psychological health. Brilliant, yellow flowers are typically related to happiness and therefore the sunshine, brightening up your room. We believe it’ll bring such a lot joy into your day, having an uplifting and brightening effect on your mood too, meaningfully improving your psychological state . Spring flowers in glass vases create a more upbeat mood they lift the mood of everyone they surround, has typically shown that the impact can last for days, proving far more powerful than a bar of delicious chocolate.

“Flowers make people better, happier, and more helpful; they’re sunshine, food and medicine to the soul.”

Luther Burbank – a prominent botanist, horticulturist, and leading pioneer in agricultural science.

Evoking intense feelings, happiness and optimistic moods – flowers could cause you to more productive. Offices with plants may increase brain performance and encourage creativity. Indoor plants provide a established presence within the workplace – flowers, blooming branches, and bouquets. Flowers and arrangements are related to certain emotions and events. Now imagine your office desk and nightstand with a gorgeous bouquet of fragrant flowers sitting pretty.

Going back to the thought of colour, red is intimately connected to elevated concentration and considerable attention to detail, while blue is carefully considered a more pleasing thanks to gently encourage musical creativity and free-thinking. As a result, if you instantly distinguish many plants with an equivalent colour around your private office, your boss could be intentionally trying to impart their wisdom!

Invites the natural instincts of gardening and flower arranging, bringing new life.

Gardening and flower arranging can support mindfulness, and nip stress in the bud. Carefully arranging flowers, a highly meditative act, a contemporary and artistic pastime that squeezes a correct dose of “me time” and allocates us the time to actually observe the sweetness of nature. The flower arranging isn’t simply decorative, it’s an enticing and thoughtful practice that, even in our industrious lives and city-living, places us back in-tuned with the sweetness of nature.If you are doing not enjoy a garden, take a while to walk through a park. absorb the scents of the flowers. the colors of unknown blooms observe it evolve through the seasons. there’s nothing sort of a flower to appease the soul.

Grassy spaces to sneak outside reduce stress and supply benefits hearty dose of colour, it has increasingly become clear that once we pause, leave our phones in another room, just be in the moment, we achieve a way of calm and feel more relaxed.

Rebecca Louise Law defied nature’s cycle, as she preserved the bloom of over 300 and seventy-five thousand (375,000+) individual Poppy Heads, Pine cones, Statice, Helichrysum, Delphinium and Nigella heads in her sculptural installation ‘Life in Death’, creating an immersive experience, garlands of flowers hang from ceiling to floor, filling the gallery space with colour and scent filling people with feelings of wonder, contentment, and peace at the Shirley Sherwood Gallery of Botanical Art, Royal Botanic Gardens, Kew, London, England.

Calming environment, you to sleep — soothing — with reduced feelings of stress, anxiety & depression

Flowers, like chrysanthemums lessen cognitive symptoms of worry and stress, can keep off anxieties, worries and therefore the blues, making people feel less depressed, troubled or agitated. This is often intimately linked to their lovely colour, familiar scent or maybe the creative act of willingly giving or receiving flowers.

Japanese Research
Academic researchers in Japan found progressively elevated levels of chronic stress is reduced by direct exposure to flowering plants. They sufficiently showed it wasn’t merely receiving flowers that would undoubtedly help us with our daily lives, but just being exposed to them can help.

Enthusiastically promote gradual relaxation, a profound peaceful night’s sleep, monochromatic colors are calming. Fragrant flowers which will meaningfully improve your psychological state, including a stunning bloom in your luxurious bedroom to supply a relaxing environment once you sleep and awaken or merely make space for a plant in your study to encourage you keeps a handle on work-related stress.

Rose petals – feel refreshed, relaxed and invigorated, perfume is accurately conveyed to accurately represent a particularly potent ritual water and is extremely tranquil. All you genuinely got to undoubtedly possess to faithfully perform realistically is prominent place your rose petals with water and skip within the dazzling sunlight.

For familiar scented garden roses all the year round, triggers for naturally inducing gradual relaxation and calm. Intentionally try introducing lavender into your necessary arrangement, the soothing scent is popularly known to typically possess relaxing properties and comes in numerous pretty reminder luminous blue and purple.

Sleeping soundly is critically important. In historical fact, it’s so significant that we’ve already written an entire post about it – here!

RECIPE: Tuna Pasta 6

RECIPE: Tuna Pasta

“Here’s my super-quick supper idea” – Italian tuna garlic pasta is a tasty, good-fat, pasta dish and high in protein. A light meal that can be eaten in the afternoon, rustled up in less than 20-minutes. Pulling flavour from fresh ingredients, so the flavor is always healthy, or tins and packets in the storecupboard. It’s clean ingredients make it delightfully healthy, and quick for a snack to serve between 2-5 people and 280-560 calories


  • 45-120g whole wheat pasta (dry or fresh)
  • 1 clove of garlic or 1-3 tsp of garlic granules
  • 2-3 tablespoons of sunflower or olive oil
  • 100-200g fresh or tinned tuna
  • 1 tablespoon fresh parsley or spinach (chopped)
  • 25-50g of your favourite cheese
  • Salt and pepper


Boil a saucepan of salted water, add the uncooked pasta, keep boiling until al dente.
Prep your other ingredients while it cooks – crush the garlic, get the tuna ready and chop the herbs.
Add the oil to a small pan over medium heat. Once the oil is hot, add the garlic and cook it for 30 seconds, adding the tuna, sprinkle herbs. Let it heat through.
Drain pasta, leaving you with a steaming pan of pasta and toss with the rest of the dish.
Sprinkle with cheese, herbs and garlic salt.

What is EMS Fitness Training? 7

What is EMS Fitness Training?

Electric Muscle Stimulation (EMS) involves wearing electrodes that transmit impulses to the body to make muscles contract. Using EMS fitness, for a quick 20-minute workout to typically acquire the modern equivalent of 90 breathless minutes of high-intensity training. Enthusiastically embraced by many Olympic athletes, EMS can be typically added to your current workout schedule or used solely for one specific muscle group. 

Can EMS help you lose weight?

EMS helps weight loss by building muscle, burning excess calories and promoting fat loss. EMS is also proven to reduce back pain, reduce cellulite and even boost your immune system!

Is EMS training dangerous?

Scientifically proven to be effective and safe by reputable sports universities and used by doctors, health clinics, physiotherapists and athletes for more than 50 years all over the world. Electric muscle stimulation was originally a method that started its life in medical therapy. Specific muscle groups can be worked on, which means it can also be used as a rehab tool. EMS has been used for people who had been:
• kept alive after accidents,
• in a coma.
• receiving surgery,
• into space (astronauts).

Athletes said to have used it for training during rehabilitation include Usain Bolt, Rafael Nadal, and Frank Lampard. But more recently, it has been adopted as an alternative form of exercise by healthy people.
Electrical stimulators, finely tuned electrical impulse, work similarly to the nervous system and is sent to the muscle telling it to contract; it feels like a vibration, not a shock. Electrical stimulators generate electrical signals outside of the body. As a result, the muscles gain muscle mass, which leads to an increase in strength and power. Gyms, a good starting point for those not yet engaged with the gym, which offers the service under the supervision of a trainer, claim benefits include fat loss, and increased fitness and muscle strength in about a third of the time as a conventional workout. At the clinic, people are told to stay still during EMS to avoid the risk of muscle damage, whereas many gyms recommend moving/ exercising during the process.


The danger is, applying the current to the legs, the arms, the trunk, at the same time. There is a lot of electrical energy going through the skin and muscles simultaneously. For this reason, the correct dosage of current is unable to be quantified for each individual, it’s not like when you lift three or five kilos at the gym. Stimulating muscles throughout the body using an electric current could cause damage. Serious athletes have used the procedure to improve performance.
In low doses, and used for some muscles, the treatment could be complementary to conventional exercise for people who train three or more times a week. Almost too good to be true, one 20-minute session a week is all people need to do to improve their health.

The London MARATHON 8


The London Marathon began on 29 March 1981, inspired by the legend of an ancient Greek messenger, a heroic 26.2-mile mission means that applicants need all the support they can get to become super fit. Stamina is the ability to be astoundingly fast, over long distances, and bouncing solidly over the finish line. Bringing a collection of people of all ages, on a cityscape course remains a remarkable aspect of the event. 

Before You Start Training

Cautiously approach your training for the London Marathon, typically do some running fitness tests to find your starting level.

Like any specific type of gentle exercise, feeling in ultimate control and naturally taking your first steps and if you’re new to running merrily you need to stealthily approach it sensibly. Start with gentle hills, short distance and a slow pace, gradually building up the exercise intensity every typical week.
The completed first few weeks of a training plan are all about getting into a routine and learning to get more into your training, running uphill, flat road running, and letting your body adjust. 
If you are new to running, you understand it takes a huge physical and mental confidence to go the distance, before attempting a marathon, in both training and on Race Day.

Are you ready?
Check with your qualified doctor before you voluntarily enter the official London Marathon ballot.

Considerable progress takes time and you simply can’t hurry it up. Being over ambitious and striving too hard too soon can result in possible injury and backwards rather than forwards steps.
It is okay to feel apprehensive about your marathon, traditionally pay your local doctor a frequent visit for a once over. This is perfectly normal. Look after yourself. It’s easy to graciously overlook other important lifestyle factors such as quality sleep and healthy food choices. Sufficiently learn to passively listen to your organic body and properly interpret how you feel when running, how easy or hard it feels precise. Be mindful of your energy levels, eat healthier food and get more sleep.
The long, slow, distance run (LSD) This is the cornerstone of any marathon runner’s training programme. 

Start off with a distance that you can manage easily and then gradually build up the distance. Your training plan should take you appropriately and progressively up to Race Day. It’s best not to overload your training, so try not to undoubtedly increase your distance by more than 10% from one week to the next. But do increase it, and personal progress gradually, as you need to build up to a good steady speed, efficiently. Keep challenging yourself at an appropriate level for you.

Plan your route

Take a look at your normal training routes, see if they have any hills. If not, you could route through a park with hills, or use our route planner to find a completely new run in your area.

Running uphill can give a real boost to your training, putting you through an intense workout in a short space of time. Your legs will feel more tired than usual after hill running, so try running a little slower the following day to help you recover.


Diet and Health Issues

Olivia joined the track team in her first year of university. She trained hard, became a lean, strong sprinter. Sports and exercise are a sensible choice and people who play sports are healthier; get better exam results, and are happier as a result. They refrain from the use of alcohol, cigarettes, and drugs as they care for their bodies.
If you’re constantly on the go between work, gym workout with your personal trainer, and competitions you may be tempted to skip meals and snacks to save time.
Take a packed-lunch with quick and easy favourites such as bagels, string cheese, unsalted nuts and seeds, raw vegetables, granola bars, and fruit. Do it for you. Pressure from colleagues, parents, or friends can ruin a fun activity. If you’re not enjoying your sport, make a change. Remember: It’s your body and your life. You — not your coach or teammates — will have to live with any damage you do to your body now.

Relative Energy Deficiency in Sport (Red-S)

When the coach told Olivia that losing the extra body fat would improve performance, she slowly started restricting calories in her diet and increased the intensity and duration of her workouts. But not eating enough calories, she wasn’t able to keep up with the energy demands of her training programme. Avoiding certain types of food she thought were “bad”, in doing this, she felt tired, weak, dizzy, and faint and decreased ability to concentrate her intense training and disciplined diet are helping her performance, they may actually be hurting her and her health.
Even in sports where body size and shape aren’t as important, such as distance running and cross-country skiing, participants may be pressured by teammates, parents, partners, and coaches who mistakenly believe that cutting out more calories could improve their performance. The truth is, losing weight or restricting calories generally doesn’t improve performance at all. It just interferes with healthy body processes such as menstruation and bone development. Diet plays a vital role in our lifestyle.
Under-fuelling for her training regime had also been deteriorating her bones. Low oestrogen levels and poor nutrition, especially low calcium intake, can lead to osteoporosis it may lead to a weakening of the bones due to the loss of bone density and improper bone formation, stress fractures and other injuries. People who are fit and active enough to compete in sports generally have more muscle than fat, so it’s the muscle that gets starved when they cut back on food.
Relative Energy Deficiency in Sport can affect either male or female athletes – the condition can cause a range of health problems in men and women including a drop in hormone levels, a deterioration in bone density, a drop in metabolic rate and mental health problems are also factors.
Red-S and became a recognised condition in 2014- replacing another condition called female athlete triad, which recognised the effect of too few calories among sportswomen only.

Psyched Out

She was too busy with exams, coursework and social events to notice that her period had stopped. No periods or irregular periods is one of the warning signs of Red-S for female athletes.
Many people have apprehensions about the size and shape of their bodies, leading to a preoccupation with food and weight and being highly competitive. Partaking in sports where a thin outward appearance is sought-after can also put athletes at risk. Sports such as diving, figure skating, gymnastics, and ballet express a need for the leanest body shapes. Athletes’ may even communicate scores coaches or judges and be told that losing weight would higher their final results. But this may lead to reduced physical performance. Athletes participating in a sport that requires them to train extra hard such as athletics, cycling and dancing, where being light could make a significant difference to the outcome of their performance. Young athletes care so much about their sports that they would do almost anything to improve their performance. They try to lose weight as a way to improve their athletic performance. Martial arts and rowing are examples of sports that classify athletes by weight class, so focusing on weight becomes an important part of the training program and can put them at risk for disordered eating.

Getting Help

Talking to a psychologist or therapist can help her deal with depression, pressure from coaches or family members, or low self-esteem and can help her find ways to deal with her problems other than restricting food intake or exercising excessively.


How to Pack Lunch for Weight Loss

You become what you eat, who you eat with and that decides what shapes you.

Pack your own lunch to make calorie cutting easier.
Want to pack a nutritious punch for you at lunchtime? Packed lunches are healthy and tasty to eat. To keep your diet on point, improve overall nutrition intake, and cut calories make your lunches filling and low in calories. Little imagination makes planning and preparing some or all of your meals in advance wonderful time-saver too, while saving money.
When done right, meal prepping can be one of the biggest factors helping you lose weight super-fast because you’ll know what your next meal is. It will stop you from choosing those last minute calorie filled snacks when your willpower gets drained. We want you to hit your fitness goals. But it takes a little strategy to get it right. Learning how to meal prep isn’t difficult. You just need the right food storage.
Leftovers are the real comfort food that comes from a healthier place, from the healthy dinners. They make great lunches if you treat them right. To get started, Only you can pack it full of all the right nutrients so you’ll need some containers to store your meals in and reusable zip lock bags or other small containers for snacks and additional items. Keep in the fridge until morning if you make it the night before. Pack them in an insulated thermos to keep them edible until lunchtime. Remember to use a cool bag, just to be safe and keep your lunchbox cool to limit the risk of food-borne illnesses. An ice-pack or freeze a carton of juice and place in with food to keep cool. Avoid storing your lunch next to a radiator or in straight sunlight.

Lunch Meal Ideas
Start with the basics making your lunch the night before, At dinner time, in the evening cook an extra portion of whole grains like quinoa, farro, brown rice and whole grain pasta as a base pasta like tortellini or ravioli, couscous, rice or potatoes. They are portable and pair with just about any protein, veggies, and flavour you add. You can also use beans, lentils, peas,
Choose wholegrain varieties when you can for bread also. Using a different type of bread each day can make sandwiches more interesting. Try multi-grain and seed rolls, bagels, bread rolls, baguettes, pitta breads, wraps, crackers or oat cakes.
This could be. You can mix this carbohydrate base with cut-up vegetables, a few nuts, lean meat or fish for added protein
Eating more protein will help keep you satisfied because protein is more filling This important for weight management, to gain muscle, support your lean muscle, and recover from workouts. Best choice lean proteins to balance out are dish like chicken, fish, grass-fed beef, or tofu
Try to include at least one source of lean protein, lean meat, chicken, skinless chicken breast or turkey, mustard, tomatoes and lettuce Chicken Salad, Seared Ribeye Steak.
Fish is a great source of omega-3 which may help to keep your heart healthy, oily fish such as tinned sardines or mackerel, tuna with cucumber, baked Salmon, and Mussels. Fish is full of the highest levels of vitamin B12 in nature.

Eggs are a good source of brain enhancing vitamins B6 and B12, folate; and choline helps regulate mood and memory. Egg mayonnaise, with cottage cheese and Steak or Avocado Egg. EGGS, BROWN RICE & SALAD

For beans and pulses try lentil soup, houmous with red pepper or a mixed bean salad dried apricots nuts, beans or pulses in your lunch. Vegetarian chilli with beans. than either fat or carbohydrates, essential needed for the growth and repair of your body, and helps you feel full for longer.
Steer clear of high-fat and high-sodium protein and very processed luncheon meats like pastrami or salami. Roasted and sliced lean deli meats when you make sandwiches.
Then just add a tasty low-calorie dressing or zingy sauce. If you’re not full, you’re more likely to give in to cravings and eat too many calories to lose weight.

Fruit, salads and Veggies
Feeling fruity? Include Lots of Fruits and Veggies. It’s important to eat five (or more) portions of fruit and vegetables every day Below are some good ideas to get plenty at lunchtime to lower the overall energy density of your lunch. Load up on veggies, like Mashed Turnips. They should make up 1/3 to 1/2 of your meal to provide high amounts of nutrients and fibre
Tomatoes are a great source of lycopene.
sliced salad vegetables in sandwiches- Add lettuce, tomato, onion, bell pepper or cucumber, tomato or avocado to your sandwiches
chopped raw vegetable crudités e.g. carrot sticks, cherry tomatoes, or a mixed salad. These can be great for dipping in houmous, low-fat cream cheese or cottage cheese in place of some of the high-fat cheese
fresh fruit e.g. apple, grapes, banana, kiwi fruit • dried fruits e.g. raisins, apricots tinned fruit in natural juice – the cheapest option is to decant into a small container, alternatively buy in small tins with a ring pull.
Instead pile on calorie-free additions to add more flavor and variety – like lemon, fresh herbs, garlic, paprika, or chili flakes. Or choose lighter options like salsa, kimchi, nutritional yeast, and sugar-free dressings
instead of cookies or candies. Instead of chips, munch on carrots with hummus or top a small baked potato with salsa for a nutritious side that isn’t too high in calories.


cranberry, carrot & Beetroot SALAD with crispy kale


Dessert and Drinks
Eat fruit for a sweet ending to your meal
• Cacao Avocado Pudding
• Chocolate and Peanut Butter
• Vegan Coconut Oil Chocolate
• Coconut Orange Blueberry French Toast
• Raw Chocolate Swirl Cheesecake Bars.

Make your own trail mix with sunflower seeds, nuts and dried fruits, or mix air-popped popcorn with nuts and raisins. low-fat plain Greek yogurt Try apple slices with applesauce for dipping. Kids are more likely to eat an orange with lunch if you peel and section it. Fig bars are a better choice than many other cookies. Pack water or skim milk to drink along with lunch. fresh blackberries
No-Bake Protein Energy Bites
Microwaveable Apple Pie
Grilled Banana Split Boats

Drinks to keep hydrated
No calorie plain water (still or sparkling) is the best choice for quenching your thirst today and always. Plain tea, fruit tea and coffee with skimmed milk can also be healthy or just skimmed milk. And don’t forget a flask for hot drinks or soup in the winter

Enjoy. Don’t forget to pack a fork or spoon!


What is Wall Ball?

Introduction to Wall Ball

Wallball, recognised as Irish / American handball. Or in the UK, a version of ‘wallball’ called Fives (Eton or Rugby). Players strike a small rubber ball against a wall using only their hands. The three versions are four-wall, three-wall and one-wall.

1 Wall Ball

The United States Wall Ball Association Inc. and Wall Ball World LLC are specific to the version played on one-wall. 1-wall is an incredibly accessible and inclusive sport and can engage in recreation anyplace, anytime. All you need is a wall, a ball and simple floor markings. Everyone can play Wallball competitively. The game is easy to play, basics are easy to comprehend and rules are easy to understand.

1-Wall wall ball is a marvellous sport, is easy to set-up and incredibly good fun to play.

A 1-Wall court, marked by taping the lines. Starts with the server inside the court, in the server zone. The opponent stands outside the servers zone. Decide who will start the game by flipping a coin.


The game starts when a player serves the ball. By striking the ball directly at the wall, the ball’s first bounce must land back within the server zone. Hit and returned by the opposition against the wall. Played in the lines, it must simply hit the wall and then land in the court.
Allow the next player to receive the ball. As a receiving player, allow the ball to bounce once after it has hit the wall and then return it.


Return Ball

Return the ball by hitting it with your hand and letting it reach the wall directly, without bouncing on the ground. Keep going to catch out your opponent, make it touch the ground twice before they can react. On the wall, there is no minimum height line to hit the ball above. So you can play very low, or way up high.



Play until the ball is out. The aim is to hit the ball onto the wall hard and make it bounce within the court. When it bounces on a boundary line or outside of the boundaries completely, hits the ground before it hits the wall, bounces twice before a player is able to return it, or if a receiving player doesn’t let the ball bounce after it has hit the wall.


Depending on the rules, players may use their own tactics to score points in a variety of ways. Common ways to play:

  • ultimate “kill shot” to hit the nick where the wall meets the floor causing the ball to roll.
  • volley and put a spin on the ball, whilst moving their opponent around the court to take control of each point.

Looking to be the server. The server has an advantage as she knows where the ball will go next. If you have good aim and timing you will be able to continue your turn as the server as you get other players out.

Reaction speed and fitness are important to stay in the game. Wall ball is ultimately a friendly, competitive and welcoming events where you play to win the final prize – the golden glove.

UK Wall Ball Open 2019

Women’s Open Singles Final


Hendrieke van der Schoot (Netherlands) Vs. Terry Pi (United States)