fueling the deesel

Here is the first of many posts on the topic of food. I will start with this post and we can dive deeper as I speak to the experts this week. Remember, this is a platform for you to ask questions, I get inspired to write by your questions, so keep 'em coming!

I have been known to throw myself into different nutrition plans at various times of my life, vegetarian, rawtarian, pescetarian and more recently, Paleo. I am putting it all together, following a Paleo nutrition plan to start and creating simple, quick delicious meals four to five times a day. I have to admit it hasn’t been easy to eat so often but the result is, I feel full all the time, I never feel bloated, I haven't had any cravings for sugar (yet) and overall I feel energetic throughout the day. 

When I started with Coach, I had to negotiate supplements and protein powder as I wanted to stick to as much of a whole foods nutrition plan this time as possible. We made a deal that if my toxicity levels lower as a result of my nutrition, then I won’t have to take supplements.  One protein shake post workout was non negotiable. I recommend Sun Warrior Vegan Protein Powder in Vanilla and for a tastier option, I would go for Iso Pure- Dutch Chocolate.  I am adding fish oil into my daily nutrition plan in week two to help with muscle soreness and better recovery. I am okay with it, since mom used to make us take it as kids. 

In the morning, I’ve been following Charles Poliquin’s Meat and Nut Breakfast with as much green veg as I want. It was first introduced to me at RAW by director/trainer Ross Armour and I have felt results in my energy, alertness and concentration from following this program. I will be honest, the first two weeks are the hardest to get through. Switching from grande lattes, blueberry muffins and yogurt cups to chicken, steak, eggs and greens was like Dr. Seuss', "I do not like green eggs and ham!" You will get used to it (as long as you don't have food allergies).

A sample breakfast I have made is 2 poached eggs, a 6 oz steak (beef, chicken or salmon), 1 ½ cups of spinach or broccoli and 2-3 tablespoons of my favourite raw dressing found at  Rawmazing (take out the raisins).  

Here's one more sample breakfast:

Vanilla Pancakes 
4 eggs
1 tbsp vanilla extract
1 tbsp water
1/4 tsp baking soda
(whisk or blend it)
Add- 1/4 cup coconut flour
(mix til smooth and cook it in the pan with butter)

Add to your plate: grass fed back bacon, brussel sprouts (blanch then cook with coconut oil and 1/2 tsp maple syrup to brown and cooked spinach on the side

If you’re out already and don’t have time to eat at home, I highly recommend the Bikini Fit menu at Wagyu Lounge, designed with the bikini fit girl in mind. The poached salmon with eggs and spinach is so good! 

Mid Day Meals and Lunches on the go – If I am out, I have been going to Kila Bar on Pottinger Street which will happily make me a meat and veg meal upon request at a reasonable price. I also love Wagyu Lounge (all the hot trainers congregate there too at various times of the day) and I also recently had a prawn and avocado salad plus an extra chicken breast from Coast and it was delish!

Dinner- On nights that I am cooking for two, I make lettuce wraps with a thai pork filling. Super easy – mix your minced pork with one egg (makes the meat so moist), add chilies, fresh basil, sugar snap beans, salt and pepper. Then I make a Kimchi Omlette with four eggs too. It’s probably my favourite meal to make and it only takes 30 minutes.

If you have an oven, roast a chicken with paprika, salt and pepper. Cook up a side of veggies with salt, chili flakes and coconut oil for taste. You will definitely have left overs that will be perfect for breakfast!

Caffine- Like any other HK girl, coffee is a social past time and I could easily have two or three cups a day with a scrumptious blueberry muffin top on the side or a slice of cheesecake. Not anymore. I am only allowed one cup before training, black or with whole fat cream. I will openly admit that with the warming weather, I have had iced black coffees on days I am not in the gym. 

What I have learned is a recipe for the most creamy, delicious coffee EVER and the best part, I have my own in home barista who makes it for me.

Bullet proof coffee receipe according to Ciaran

2 cups of fresh pressed organic coffee

2 table spoons of grass fed butter

1 table spoon of coconut oil

Blend and ENJOY! I swear it is the most delicious coffee ever and you will never go back to Starbucks.  If you need a bit of sweet I recommend adding vanilla or a small corner of dark chocolate before you blend. 

You can get all these items at stores like Just green, Good Life Nutrition House and for coffees, hit up your local specialty coffee spots like Barista Jam.

Question: Are protein shakes/bars really beneficial (and healthy) for you? - Rina

Answer: Experts & Trainers - this one is for you to answer in the comments!


Girl Crush Tip- "You can always make time to prepare your own foods. It's about setting your priorities and food is a massive one. I eat lean meats and carbs are always in my post workout meal. Chicken meatballs with baked sweet potato fries OH BE STILL MY HEART!" on her food and her favourite go to.  

Tiffany Yancey. Crossfit Asphodel


Hometown- Hong Kong 

Ear Candy- progressive trance and maybe- warm up to this!

Eat for the rest of your life- Sweet Potato Fries 

week one wrap

My second training session this week pushed me to the limits and had me turning to my mental yoga practice also known as mindfulness yoga, to keep going. I completed one and a half sets of my workout and started to feel the room spin, sat down to catch my breath, keep my eyes open and then it happened... I felt like I had just pounded back four patron XOs on Christmas eve and puked out my breakfast as T.S. escorted me to the ladies.  

Why did this happen?

First, let's look at my nutrition-  I ate one meal at 9:30 am (6 oz steak, 2 eggs, 1 1/2 cup of broccoli salad with cashew dressing, one bullet proof coffee) before heading to the gym for my session at 1145. I didn’t have enough protein in my body to keep going. According to trainer, T.S. "The protein goal is 50g before noon. Approximately 20g to replenish the fuel used while sleeping and stimulate neurotransmitters. Approximately 20g to help detoxify the body and taking a little extra is better than falling short." If this is true, then I definitely didn't have enough fuel to keep me going.

Secondly, lactic acid is a compound that forms when glucose, a carbohydrate is broken down in the body to form energy. You know that burning sensation you feel after an intense set? That’s lactic acid screaming in your muscles because it hasn't flushed out fast enough and if you have too much – like I did- it can cause nausea called, lactic acidosis. Want to know what’s interesting? Lactic acidosis can also be caused by alcohol poisoning! If I had a choice to puke by weight lifting or drinking, pass me the dumbbells.

"When lactic acid cannot be flushed from the muscle fast enough you feel the pump, the acidity of the muscle rising and the glucose to energy conversion ceases. This is the point of failure in a set" T.S

Lastly, cortisol is released from the adrenal cortex in response to physical and mental stress. When you have too much it can lead to an increase in blood pressure, blood sugar levels and a decrease in immune response. Put the two together and my body's response to the stress of too much lactic acid and cortisol resulted in the dizzies and up chuck or as T.S. calls it, "The Situation".

I spent the afternoon on the sofa trying to muster up energy to teach at The HK Football Club that night. It was tough and as a teacher, I am in service to my students and I turned to a mental practice to get present for my students. I took the next rest day to write, read and see my acupuncturist Peter at Balance Health to release some of the pain in my shoulders and back. It's amazing how effective it can be in healing the body. 

On the way to my last session of the week, I had to blast Nicki Minaj- Beez In the Trap to keep my anxiety down as I did not feel like going to the gym because my mind was telling me "I'm getting hurt, I'm tired and this is not right!". I felt pain in my right neck from the last session, low back pain and overall felt like puking again when I set foot into the elevator. 

Once I warmed up with my mobility exercises my trainers, T.S., A.V., and Coach G. heard me out as I told them what I was feeling. I did not sign up to be pushed to the breaking point every single session and I did not want to get injured. I was about to burst into tears telling three qualified trainers in the middle of a gym at the start of my session. I kept them down as Coach immediately said, "Well you're not going to do that workout again are you? (being injured) Is not the intention of the program. We will have to change some of it." I immediately felt heard, the anxiety dissipated and ready to work hard again. Coach really worked with my injuries by testing to see where I was imbalanced in my neck, shoulder, back and glutes.  

Looking back on my first week, it has been quite the ride and I am one week closer to that sweet chin up. My body aches from the work I have done and yoga has been my mental release this week. I had three gentle practices for my muscles, my mind and one headstand to bring fresh blood to the pituitary and hypothalamus glands and a smile to my face before teaching. I have learned where my pain threshold is and that I can leg press one 20KG set, even if I puked after and I have the power to keep going when I am at my weakest. Most importantly, a great trainer hears you when you have serious concerns about your training, they are there to push you and heal you. I feel in great hands for the remaining 5 weeks training at UP, even if I have another situation!  

Some of you have been asking and I haven't revealed team deeselUP yet because they deserve a post of their own and it's coming next week. It'll be a good one and ladies- half the team is available for some one on one time! 

girl crush tip- "You have to respect your body. It's tough though when you have a strong mind that tries to over ride it." Asha Hibbert. Personal Trainer at RAW Personal Training

Tunes-90s Rap
Gloss-MAC Cosmetics
Hometown-York, UK. 

getting started deesel style

Everything happens for a reason and I have recently reshifted my focus on teaching yoga full time. The morning after I found out I had lost my job, I was reminded that I have some of the best people in my life as the messages, calls and emails flowed in with love. Thank you!

Two hours later, I was given the opportunity to train at what will soon prove to be one of the best personal training gyms to land in Hong Kong, Ultimate Performance. These guys are serious about their own development and their clients’ results. I am embarking on six weeks of physical transformation as well as mental in getting clarity on where I bring my yoga classes in HK.

Through this blog, I will share the myths about weight training for women, where to get your food, girl crush tips by some of Hong Kong’s hottest female trainers and athletes and how a regular yoga practice can compliment your goals to be your best self when you put your mind to it. For those of you who don’t know, the phrase “girl crush” is used by other girls to define another girl who is inspiring, motivating, strong and hot! Ultimately this blog is for everyone, to contribute, ask questions, make comments and share their opinions from first hand experience or as the expert. I am not an expert in weight training and I have just as many questions so I am here to share this journey with you.

So here is where I start at week one- 166cm tall, 66kg in weight, 22% body fat, I am working with an incredible team of two trainers and one COACH on my nutrition and workouts to achieve, 1 close grip chin up, 1 66KG dead lift, drop my body fat to 13.5% and be stabilized in my neck, shoulders and back from one rotator cuff injury and one tail bone injury in just six weeks. I am here to do the work and share with you so, if there’s something you want to know more about, ask! If I don’t know, I will find the answer for you.

 

 Finally, one of the questions on my pre trainig questionnaire was, “Is there a person out there who you would most like to (physically) emulate?” My answer, Ronda Rousey, first and current UFC champ, Judo Olympian and she is so hot right now!

girl crush tip: “It means not having any fear. I was always brought up to be confident, full of ambition, without fear. I was taught to do whatever you want to do. Just be the best in the world at it… You need to leave the world better than how you found it. It’s your duty to have ambition and passion and go after something” R.Rousey + her mom’s advice on what it means to be strong.