How a food diary can help you achieve your dream body

How a food diary can help you achieve your dream body

When looking to lose weight or change our body type, changes in our diet are just as important as exercise. To achieve our goals, we need to look at our current habits and alter them in a productive manner. In order to work out what needs to be adjusted, a food diary can be a useful tool.   For starters, using a diary opens our eyes to just how much we eat on a daily basis. Many of us tend not to think about all the small snacks we have between our vital meals and do not realise how much they can add up to in terms of sugar, salt and calories each day. When you begin to keep track, you will focus on what you are eating and when. This way you will start to consume more wholesome meals and will think about the type of things you snack on. You can also spot the particular foods that contain higher calories and learn how to make substitutions or reduce the amount you intake.   Keeping a diary also makes you a lot more organised with your meals. To keep the diary accurate you are more likely to take measurements of your food to moderate your intake accurately. Overall, this will improve your portion control and you will start to eat the right amount of the right things. When you start to realise what foods are good and what foods are bad for you, you may also notice that you can plan healthier meals in advance.   If you include the likes of time, location and feelings in your...
Keep yourself warm with a visit to The Stable

Keep yourself warm with a visit to The Stable

Over the last few days, we have been subjected to both ‘The Beast from the East’ and Storm Emma. This unwelcomed duo has caused chaos all across the UK, bringing freezing temperatures, snow and strong winds. If you just can’t seem to get warm, we’d love to welcome you to The Stable where the temperatures are toasty! If you really want to break a sweat you can choose from our beautifully hot steam room or sauna. Both facilities provide benefits for problems the cold may have caused. The sauna is perfect for relieving unwanted aches and pains and the steam room can open up your sinuses if the weather is having an effect on your health. While cold weather is prevalent, our immune systems are severely at risk. We would definitely recommend a visit to the sauna as a way to raise your core body temperature. Doing this keeps the immune system strong and in good condition so you can fight off any unwanted illnesses. For a little less intensity, you can come and relax in our pleasantly warm spa pool. The heat combined with the motion of the water is a great way to increase your body’s temperature. At the same time, it relaxes and repairs any sore muscles you may have worked recently. The pool provides plenty of room for a number of people so you can get to know our other guests who have come to escape the cold. If you want to join us for the perfect winter warming session, we’re very easy to find! We are just a short walk from Covent Garden and...
Looking to bulk up? Consider your protein intake.

Looking to bulk up? Consider your protein intake.

When attempting to build-up your muscles, your body needs to make more of the filaments and proteins, actin and myosin. To produce these, the amino acids in our muscles must join together. We have two types of amino acids – essential and non-essential. Essential amino acids cannot be made by our bodies alone. We have to get these in their original form through protein-rich food. However, our bodies can make non-essential amino acids from others that exist within our body. How should protein be consumed to make a difference? For athletes and anyone who is looking to build muscle, around 1.2-1.7g of protein per kg of their body mass should be consumed each day. Eating the protein-rich foods such as meat, fish and eggs helps the digestive system break these down into those essential amino acids. Our bodies are then able to use these for a range of functions, one of which is the build-up of muscle! If bulking is your goal, the best time to consume your protein is straight after a workout. To achieve your ideal results, try to take in equal amounts of protein and carbohydrates simultaneously. Carbs increase your insulin levels, which aids the muscles in taking in amino acids that are needed for your bulking process. Try spreading your protein intake out to optimise your amino acid levels in the blood. Doing this will also promote muscle repair and growth for a better recovery. It is important that you do not exceed 2g of protein per kg of body mass per day if you are trying to gain muscle. If you do, it could...
Explore the physical and mental benefits of a post-workout massage

Explore the physical and mental benefits of a post-workout massage

You know it’s been a particularly good workout if you already know you’re going to wake up feeling sore in the morning. We believe that nothing is better for your post-workout body than a blissfully relaxing massage.   Your willingness to exercise regularly is already one sign of loving your body, but you shouldn’t stop there.   To speed up the recovery process after an intense workout, massages can be the perfect way to loosen the muscles you have worked. You will find it easier to get back into your routine as there will be much less strain from your previous exercises.   It is not uncommon to overwork your muscles during intense and strenuous exercise. A good massage can work out knots you may have formed that are causing discomfort. Not only this, but it will assist in flushing out nasty toxins. It helps to get the blood flowing around your body again, leaving you feeling like a huge weight has been lifted!  It is a great way to relieve pressure if you are feeling particularly tense.   As well as the physical benefits of massages, they are also an effective way of improving your mental well-being! When combining the relaxing feeling of the massage and the endorphins released from working out, you will seriously notice the benefits. It will be particularly noticeable if you were feeling low or stressed beforehand.   The more you exercise, the more you should consider getting massages to keep your body in the best condition possible.   At The Stable, we have luxury massage rooms available to help you unwind after all...
Live life to the full with regular sauna visits

Live life to the full with regular sauna visits

Studies from a group of researchers at the University of Eastern Finland have revealed a range of physical benefits linked to regularly visiting a sauna.   According to the research, people who frequently attend sauna sessions had lower rates of hypertension, cardiac death and dementia in comparison those who rarely visit or never have.   More recently however, they have also found that each visit can directly affect blood pressure, heart rate and overall vascular health. The study proved that spending at least 30 minutes in the sauna reduced both systolic and diastolic pressure and it managed to stay low for another 30 minutes after the session.   As well as this, evidence showed that spending time in the sauna increased heart rates to an average of 120 beats per minute from the normal resting rate of 60-100 beats per minute. This is roughly what we would be achieved from moderate exercise.   Though this is impressive, it does not mean that the sauna is a great alternative to exercise. At The Stable, we recommend using the sauna post-workout or as a way to relax between workout sessions. This way, you can enjoy the benefits of both...