Top 5 Superfoods to Include in Your Diet

What are Superfoods? 

Loosely defined as foods that may be of benefit to your health that may also aid in treating medical conditions, Superfoods are noted for their abnormally high value of antioxidants, vitamins, minerals and other nutrients. 

Below are my top 5 Superfoods to compliment health & wellness and boost training performance: 

5. Goji Berries

A relatively recent superfood phenomenon in western diets, goji berries have been used in far-eastern medicine for over 6000 years. Goji berries are extremely high in antioxidants, as well as being a valuable source of vitamin A and vitamin C. 

Suggested health benefits include reduced risk of heart disease and some cancers, increased life expectancy and an improved immune system. A small handful a day is all that's necessary! 

4. Artichoke

Native to Southern Europe and North Africa, the artichoke is known for it's rich nutritional content which is most potent in it's leaves. 

Proven to be a safe and effective way to treat high cholesterol, artichokes also contain quercetin, an anti-carcinogen flavonoid that works as an antioxidant preventative against heart disease, rutin  which promotes cardiovascular health and acts as an anti-inflammatory, and Gallic acid which has been shown to inhibit cell proliferation in prostate cancer cells.

The best way to cook artichokes is by steaming them, as this preserves more nutrients and requires less time. However boiling is fine, and grilling after steaming or boiling brings out more flavour. 

3. Pumpkin Seeds

Long touted as beneficial to prostate health, pumpkin seeds have also been found to be preventative in the formation of kidney stones. 

A rich mineral source of zinc and antioxidants, pumpkin seeds have also been found to prevent many forms of cancer and even have a use as a natural anti-depressant! 

2. Seaweed 

Whilst it may not look particularly appetising, seaweed boasts many health benefits! Seaweed provides a daily dose of iodine, vital to thyroid function, seaweed is loaded with more calcium than broccoli and a brilliant source of vitamin A and vitamin B-12.

Health benefits include aiding weight loss, lowering cholesterol and improving digestive health. Popular variants include kelp, kombu and nori. 

1. Blueberries 

The number one superfood pick is probably the most tasty of the lot! Ranked as having one of the highest levels of antioxidants amongst all fruits and vegetables, blueberries are a terrific superfood to include in your daily diet. 

The greatest nutritional benefits come from the consumption of raw blueberries. They have been proven to help preserve vision, promote urinary tract health, stave off heart disease, and prevent and fight many forms of cancer.

One handful of blueberries a day is all that's required!

5 Best Body Weight Exercises - Full Body Workouts

Can't afford a gym membership? 

Travelling and unable to go to the gym? 

No problem! There are many exercises you can do anywhere, at anytime to get in an effective workout.

Here are my top 5 selections for a quick and effective full body workout:

5. Superman 

Lie face down with arms and legs extended, keeping the torso as still as possible. simultaneously raise your arms and legs forming a small curve in your body. Hold for as long as possible!! Aim for 20-30 seconds with a 1 minute break between 4 sets. However initially 10-15 seconds is a good starting point. 

This workout is fantastic for increasing lower back and glute strength, and is a good compliment to an ab-workout. Hold 1-2 kg plates in each hand when possible when performing this workout to boost effectiveness and for an additional challenge! 

4. Bodyweight Squat 

In my view the best full body workout move focused on legs and lower body. Bodyweight squats will hit your quads, hamstrings, glutes, calves and lower back!

To perform this exercise stand with your feet just over hip-width apart and keep your stomach tight, with arms extended in front of you at shoulder level. Next bend your knees until your thighs are parallel to the floor, and slowly return to the start position, clenching your buttocks at the top of each movement before repeating. Make sure that your knees do not extend over your toes.

Aim for 4 sets of 10-15 reps. To intensify the workout, perform super slow reps of each movement or add additional reps or work each set to failure. For a real challenge try performing the sets on one leg only!

3. Planks 

A fantastic Bodyweight exercise for building ab core and back endurance. Start in the push-up position and lower your forearms to the ground so that your elbows and fists are flat. Curl your toes and engage your abs by tilting your pelvis and pull your belly button towards your spine.

Straighten your body but keep your neck and spine still, then flex your abs whilst squeezing your glutes. Hold this position until you feel the burn. Avoid raising yor behind, your body should form a straight line from your heels to the back of your head.

Ideally hold this position for 30 seconds and repeat 3-4 repititions. When you are more advanced try holding for 60-70 seconds or try raising still one of your legs during the movement. This is particularly challenging with a side plank!

Plank:

Side Plank:

2. Triceps Dips

Targeting the muscles on the back of your upper arms, you'll need a chair or another sturdy raised surface to perform this exercise. Position your hands shoulder width apart and straighten your arms, keeping a slight bend in your elbows to keep tension on your triceps and off the elbow joints.

Bend your elbows slowly towards the floor until they reach nearly a 90 degree angle, and once you reach the bottom of the movement press down to straighten your elbows returning to the starting position to complete a rep.

Aim to do 3-4 sets of 10-15 reps. When you feel more competent advance the exercise by moving onto 20-25 reps or where possible balance a weight plate on yourself for a more advanced challenge!

1. Burpees 

The ultimate total Bodyweight exercise! Burpees work both your upper and lower body with a strong focus on the core. Start in a standing position with your feet shoulder width apart. Then lower your body into the squatting position, placing your hands on the floor in front of you.

Next kick your feet back so you are in the push-up position, keeping your hands on the floor to support your body. Lower your chest to push up, then bring your chest back up. Finally kick your feet back to the original position and stand up, jump into the air and clap your hands overhead - this completes one rep.

As this is quite an intense exercise start with 3 sets of 6 to 8 reps and progress by adding an additional rep each time until you are confidently able to do 12-15 reps. For a real challenge if you have weights handy you can then move on to doing weighted burpees!

Top 5 High Protein Foods

Nutrition is key to weight-training. 70per cent of your success comes from diet and 30 per cent from a well-executed training program. I prefer a diet which focuses largely on nutritional benefit as well as protein content. 

Below are my top 5 food picks to complement weight training: 

5. Cottage Cheese 

Packed full of protein and calcium and very low in fat cottage cheese is a great choice as a snack or complimenting a meal. 11g of protein per 100g and only 4.3g of fat per 100g. Sodium content is quite high however so where possible purchase a low-salt alternative.

4. Eggs 

An obvious but effective choice, eggs pack in roughly 7g of protein each! Personally I boil between 4-7 on an evening usually consuming 3 yolks. a lot has been said on the cholesterol content in the yolk however little has been proven there conclusively.

The yolk itself contains half the protein content of an egg and are a vital source of vitamins and minerals. Therefore it is worth eating the occasional yolk! I prefer to boil my eggs however poaching is a healthy alternative, obviously avoid frying. 

3. Almonds 

With a massive 21.1g of protein per 100g almonds are a great snacking option to complement weight-training. They possess a fantastic nutrition content high in vitamin E, magnesium, potassium, calcium and iron a small handful 1-2 times a day is beneficial. 

A quick note on the high fact content 54.4g per 100g. This is largely formed from mono-unsaturated fat so absolutely fine in moderation! 

2. Lentils

A great low-cost vegetarian choice. Lentils on average contain over. 17g of protein per 100g. Furthermore lentils may aid in preventing heart-disease , lowering cholesterol and benefiting the immune system. Brilliant as a side dish or complimenting a meal.

1. Salmon 

The perfect choice for a main meal with 25g of protein per 100g. The nutritional benefits of salmon are exceptional. High in omega-3, an essential fatty acid which is essential to nutrition  as the body cannot synthesise this itself and it must be found from diet. 

Salmon has also been noted for lowering the risk of cancer as well as many diseases including Alzheimer's, depression and diabetes. Ideal after training alongside spinach and whole grain brown rice for a fully balanced meal. 

Cheap gyms: Which one to choose?

Low-cost gyms seem to be springing up everywhere now. 

Walk through any town centre or suburb in the UK and you're more than likely to come across billboards offering low introductory rates for facilities boasting the newest, highest-spec equipment with 24-7 access without the inconvenience of being tied to a contract. 

I like many of my friends and colleagues have been lured into many of them in recent years largely based on the promise of cheap deals! Below are my experiences with 3 of the most well known ones: 

Gym Group

The first low-cost gym I set foot in! Having just moved to a new job in Manchester and counting the pennies I was lured in by the price £15.99 a month for a city centre facility.

I signed up online and quickly went down to the place. You had to take a lift up to gym itself based on the 4th floor and then enter your pin-code (this is sent to your e-mail on sign up before hand) to gain access. 

Pros:

-Low Cost:

Cheapest city centre facilities in the UK from my experience, even cheaper in towns and suburbs where they are based. 

-24/7 Access: 

Available to use anytime. Go past these places at 2am and you can see people on the treadmills! You can use this place whenever you please.

I would note however that on rate occasions refurb work may be taking place (they notify customers by e-mail of this), whereby certain sections; or in rarer cases the whole gym may be out of access for a 24-48hr period. 

-Cardio Equipment:

Cross trainers, treadmills, exercise bikes, you name it they have it in abundance. These items are relatively low priority for myself as someone who generally would engage in a swift 5-minute dash on the running machine before hitting the weights; however  if your looking for the newest cardio gear these guys have it. 

-Locker Rooms:

Cleanest ones I've used. New, functional, minimal and no-nonsense. Usually equipped with benches and a sauna as well as limited private changing facilities. 

Toilets very hygienic - seems a small point but if you're going 4-5 times a week you really notice!

Cons:

-Weights!!!: 

Very limited selection if you're an aspiring bodybuilder or simply looking to bulk out. Free weights capped at 30kg (allegedly for health and safety). Complete lack of squat racks, heavy plates and space to put down a barbell. 

There was only access to the 5 ft selection which went no higher than 35kg. May not be an issue for everyone depending on what you're hoping to achieve but there are better places in the same price bracket for pumping iron.. 

-Renovations: 

Obviously subject to experience at each facility but the Manchester location was closed for 48 hours for 'major renovations' at one point during my membership. Minimal changes seemed to have taken place when they opened their doors again!

Final Thoughts

Gym Group is a good all-round place to go if you're looking for a low-cost way of getting fit. Those aspiring to achieve a body like Ronnie Coleman need not visit. 

Most suitable for: cardio enthusiasts, long-distance runners, on a budget  

Overall Rating: 7.5/10 

Pure Gym 

Having terminated my Gym Group membership after a couple of months. I quickly switched to this establishment due to it being closer to my then work and colleagues promises of superior strength-training facilities. 

Membership cost £17.99 a month in Manchester city centre (now about £19.99) I was eager to see if it lived up to the hype..

Pros: 

-Cost: 

Competitive rates for the city centre, particularly cheap if you sign up when a new branch opens (they do frequently). Lower rates generally found in smaller towns over  the inner-city locations as is the norm.

-24/7 Access: 

As above open all day everyday. I was a member here for 14 months and it was never closed fully for refurb at any point. 

-Weights/Cardio Balance: 

Of all the big-box gyms I've been to they probably had the best balance between weights 
and cardio equipment.

Free weights up to 36kg, bench press, squats and dead lift space provided (not plentiful but this tends to vary), and all the latest resistance, cardio gear. Great virtual cycling kit with 3D layouts to follow.

Cons:

-Busy:

Obviously basing this on a city centre site, but it could get very busy at peak times due in part to location and Pure Gym's apparent popularity as a brand. 

-Lack of Staff:

When you buy in to the low-cost concept this is part of the package. After about 9pm the staff (mainly trainers covering their lease) have vanished. 

I remember when a man had left his car keys and wallet in his locker and lost the key. With no one available to assist  he had to come back the next day to retrieve them!

Final Thoughts 

Pure Gym is a competitive choice in the budget gym market. Lots of locations and caters to the needs of most gym go-ers. Power-lifting enthusiasts however may not quite find what they're looking for. 

Most suitable for: amateur weightlifters, cardio & endurance, runners, class go-ers

Overall Rating: 8.5/10 

Lifestyle Fitness

I joined this gym due to company discount provided at work. I was further enticed by the promise of further weight-training facilities, which this facility duly provides.

Unlike the above gyms entry is via a fingerprint-scanner, handy if you can't remember your code! The Manchester site was where an old Virgin Active was based in the Great Northern Centre.

Pros: 

-Strength Training:

Easily the best of the 3. Plentiful squat/power racks, bench presses, free weights (up to 60kg) All brand new. 

-Staff:

Friendly and largely helpful (even if you aren't enrolled in personal training sessions. 

-Cafe:

Reasonably priced healthy cooked meals on site to cater to those committed to bodybuilding as well as fitness. 

Protein shakes blended for only £2 far better than the ones usually found in machines. Occasionally you get a free one too! 

Cons: 

-Opening Hours:

This facility is not 24/7 which wasn't an issue for me particularly but may be to other users. 6am-10pm weekdays and 8am-8pm weekends. 

-Cleanliness:

Minor issue but the locker rooms were not particularly well tended too. A standard clean up job was done every evening although the toilets were not in a good state at all on many trips!

-Contract:

The cheapest rate is only available on a 12-month contract (£17.99 when I joined now £19.99). Otherwise you're looking at a no-commitment rate of 21.99 a month.

Lifestyle Fitness claim you can get out of the contract if you move more than 15 miles away from a site although this may prove difficult to verify! 

Final Thoughts 

If you're looking to bulk up or are an amateur/professional bodybuilder as well as an aspiring one this is the place for you. Friendly atmosphere with helpful staff.

Separate women's training area on-site as well as a good selection of classes provided with membership. However best rates on contract. 

Most suitable for: Committed body/power lifters, those who do not relocate frequently, students

Overall Rating: 9/10 

Tips when joining a budget gym:

-Do not pay an admin or joining fee. You can usually find codes with a quick google search online to waive this. If not do not be afraid to haggle this with a rep they will usually be happy to remove any joining/admin fees.

-Buy your own lock in advance. 

A quick trip to poundland (or equivalent) will get you one and they are not provided on site at budget gyms. 

A lock is essential, particularly in city centres where thieves actively target unlocked lockers for goods. You can purchase one on site but will usually pay £5+..

-Avoid Peak-times.

Particularly in the city centre sites. Low-cost facilities can get pretty hectic between 5-7pm. If you are able to train later in the evenings or in the morning.