Synergy Fitness Systems: food

Showing posts with label food. Show all posts

25 Jul 2015

21 foods you should be eating

Good nutrition is so important in changing body composition, reaching strength and hypertrophy goals as well as enhancing performance.

I often get asked many questions about food, and what specific foods I recommend. Well I have put together a list of 21 foods which are essential in achieving your health and fitness goals.

Protein:
1. Lean red meat (grass-fed preferred)
2. Eggs (cage free preferred)
3. Salmon
4. Plain greek yoghurt, cottage cheese, coconut milk yoghurt.
5. Protein supplements

Fats:
6. Raw, unsalted mixed nuts
7. Avocados
8. Fish oil
9. Extra virgin olive oil
10. Flax seeds

Vegetables and fruits:
11. Spinach
12. Tomatoes
13. Mixed berries
14. Oranges
15. Cruciferous vegetables (broccoli, cabbage, cauliflour)

Other carbohydrates:
16. Quinoa
17. Mixed beans
18. Whole oats

Drinks:
19. Greens drink
20. Sports drinks/branched chain amino acid drinks
21. Green tea

These 21 foods are all essential if you really want your nutrition to take you to the next level in terms of achieiving your fitness goals.
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18 Feb 2015

3 Healthy breakfast recipes you need to try

Breakfast is a critical meal you need to make sure you're including in your daily nutrition plan! Below I have come up with 3 amazing recipes that are easy to make, highly nutritious and simply delicious.

Blueberry and walnut pancake

Ingredients:

- 1/4 cup of raw chopped walnuts

- 1/4 cup of blueberries

- 1/3 cup of oats

- 2 tablespoons of coconut milk

- 1 tablespoon of raw honey

- Dash of cinnamon

- 1 tablespoon of organic coconut oil

Directions:

- Mix all ingredients

- Spread evenly into your coconut oil covered pan

- Cook until bottom becomes firm

- One firm cut into 4 even pieces and flip each individual pancake

- Cook for another 1-2 minutes

- Take pan off heat and leave to stand in pan for 2 minutes

Breakfast salad

Ingredients:

- 1 egg

- 1 bacon rasher

- Handful of spinach

- Half avocado

- Tomatoes

- Mushrooms

- Cucumber

Directions:

- Grill bacon until crisp

- Fry mushrooms, tomatoes and onions in 1 tablespoon of olive oil

- Add in chopped bacon and stir fry

- Mix spinach with chopped avocado and cucumber

- Boil egg

- Serve stir fried vegetables and bacon on top of spinach and cucumber

Spinach and tomato omelette

Ingredients:

- 3 eggs

- Handful of spinach

- Handful of chopped tomatoes

- Pinch of salt and pepper

Directions:

- Fry chopped tomatoes in 1 tablespoon of organic coconut oil

- Whisk 3 eggs and half of the handful of spinach in a bowl

- Season with pinch of salt and pepper

- Add egg mixture to the tomatoes and cook until brown

- Once brown (or cooked to your preference), remove from heat

- Add rest of spinach on top and place under pre heated grill for 2 minutes

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information

Plus for discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.

9 Feb 2015

Spicy Salmon with sweet potato chips

Protein, complex carbs and greens. What more do you need from your food?

Try this delicious recipe to fuel your body during a tough week of training.

Ingredients:

4 Sweet potatos

4 Salmon fillets

Mixed salad

Spinach

Cucumber

Tomato

Serves 4

Directions:

1. Peel sweet potatos and cut into long pieces

2. Place potatos into boiling water for 5-7 minutes

3. Drain potatos and place onto a baking tray. Pre heat the oven to 180 degrees C

4. Season potatos with salt and pepper and drizzle with 2 tablespoons of extra virgin olive oil

5. Toss potatos thoroughly and place into oven - initally for 15 minutes

6. Season salmon with salt and pepper and add chilli flakes

7. Remove potatos from oven and toss then return to oven for a further 20 minutes

8. Place salmon in the oven for 15 - 20 minutes

9. Prepare salad by chopping salad ingredients and placing into a large bowl

10 Add salt and pepper and 1 tablespoon of olive oil. Mix well

11. Serve and enjoy

Related blogs:

8 Nutrition tips to get lean

Zesty Lemon chicken

1500 calorie meal planner

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Have a good day

Matt

About the author

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

31 Jan 2015

Zesty lemon chicken recipe

Ingredients (serves 4):

4 boneless, skinless chicken breasts

6 lemons

65g plain flour

1 teaspoon paprika

½ teaspoon ground black pepper

1 teaspoon extra virgin olive oil

30ml water

1 ½ tablespoon brown sugar

Pinch of salt and pepper to season

Steamed brown rice to serve

Directions

1. Halve the lemons and squeeze all the juice, except 1 half, into a large bowl. Add the chicken to the bowl, cover with cling film and place in the fridge for 30 minutes – 2 hours.

2. Preheat oven to 190 degrees C.

3. In a small dish, mix the four, paprika and ground pepper.

4. Lightly coat each chicken breast in the flour mix.

5. In a non-stick frying pan, heat the olive oil on a medium heat.

6. Add the chicken and brown for 2 minutes each side.

7. Remove the chicken and place in an oven dish.

8. Add the water and sprinkle the brown sugar over the chicken in the oven dish.

9. Thinly slice the remaining half of the lemon and place on top of the chicken breasts.

10. Season with salt and pepper.

11. Bake for 45 minutes.

12. Serve with steamed boiled rice.

Nutritional information

Calories 245kcal

Protein 29.9g

Carbs 25.5g

Saturated fat 3.1g

Fibre 3.1g

Related blogs:

8 nutrition tips to help you get lean

5 Training tips to enhance your workouts

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information

Plus discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

About the author

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

4 Day muscle building workout plan

If your goal is to build muscle then try this 4 day hypertrophy training split

Don't forget to go to Musclefood.com to claim your food freebie! Enter code MH100544 at checkout to claim any one of these
4 x free chicken breasts
1 x free loaf of protein bread
1 x free thai protein ready meal
4 x protein crisps

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information

Plus discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

Have a good day,

Matt
Synergy Fitness Systems

About the author

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

30 Jan 2015

How to calculate your weight loss or weight gain

What is your BMR?

Your BMR or Basal metabolic rate is an estimate of how many calories you’d burn in a 24 hour period if you were to do nothing but rest. It represents the amount of energy you would need on a daily basis to keep your body functioning.

Your BMR is completely unique to you, based on your height, weight, age and gender. Your BMR is particularly useful in helping you to determine how many calories you would need to consume each day especially if you are looking to slim down or bulk up.

Is it accurate?

The only snag with using the BMR calculation is that it doesn’t consider your lean body mass and so it could under estimate or overestimate the number of calories you would need to consume.

However, in general, it is an accurate guide if using the Miffin St. Joer equation.

How to calculate calorie requirements?

In order to calculate your required calorie intake suitable to your goal, use the equation below. Then if you want to slim down, reduce your calorie consumption by 300-500 calories per day. On the other hand simply add 300-500 calories daily if you want to bulk up.

(9.99 x weight (kg)) + (6.25 x height (cm)) – (6.92 – age) + 5 = BMR

If your goal is to reduce your weight, ensure you do not reduce calorie consumption by more than 500 calories a day. At Synergy Fitness Systems we always recommend quality food make up your daily calorie consumption rather than eating whatever you like just to meet your daily calorie requirements. We recommend Musclefood.com for its high quality fresh foods.

Related blogs:

8 nutrition tips to help you get lean

5 Training tips to enhance your workouts

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information as well as discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

EVERYTHING DISCOUNTED this weekend at MyProtein.com

CLICK HERE for all the great offers

Offers end 31/1/15

28 Jan 2015

Spicy mexican chicken soup - plus a food freebie!

Try this delicious Spicy Mexican chicken soup which is high in protein and low in calories

Ingredients:

4 skinless chicken breasts - cut into strips
2 cloves of garlic
1 small chopped onion
1 diced jalapeno
1 tbsp canola oil
460ml of mild salsa
1.2 litres of chicken broth

Method:
1. Heat canola oil over medium heat in large pan
2. Add chopped onion and diced jalapeno
3. Cook until soft and tender and then add garlic
4. Cook for further 30 seconds
5. Pour in chicken broth and bring to boil
6. Add chicken breasts and cook until white
7. Mix in salsa and reduce to a simmer
8. Season with salt and pepper

Nutritional values:
Calories 279kcal
Protein 42.8g
Carbs 12.7g
Saturated fat 6.2g
Firbre 2.4g

Get yourself a freebie at Musclefood.com

Choose from the following:

- 4 x FREE chicken breasts

- 4 x FREE protein crisps

- 1 FREE Thai protein meal

- A FREE loaf of protein bread

Just enter the code MH100544 at the checkout and your freebie of choice will get added to your order.

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Have a good day

Matt

22 Jan 2015

Delicious post workout smoothie you have to try

Blueberry and peanut butter protein shake

You have to try this delicious post workout protein shake!

Ingredients:

- 200mls coconut water

- 150mls milk

- 1 scoop vanilla Impact whey deluxe (Get 33% OFF today only - CLICK HERE)

- 1 table spoon 100% natural peanut butter

- Handful of blueberries

- 1 table spoon of Natural yoghurt

Directions:

Blend all ingredients for 30-45 seconds

Enjoy

You can get the ingredients HERE

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4 Free chicken breasts at Musclefood - http://tinyurl.com/mc2lx7m (Enter code MH100544 at checkout)

High quality supplements at MyProtein - http://tinyurl.com/qzlg3jv

Have a good day

Matt

About the author

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

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