6 Diet And Exercise Aids You Shouldn't Be Without

1. My Fitness Pal

This is a 'free calorie-counter, diet and exercise tracker'. And it is precisely that. Even for those of you who don't like to count calories, this is a fantastic tool for keeping you accountable. It is so easy to discount those three chips you ate off your child's plate, or that handful of nuts you grabbed on your way out of the door, or that teaspoon (or 7) of dessert you devoured tasted when hubby was having his post-dinner treat but those little things add up! More than just calorie counting, it also helps you understand your exercise in relation to your eating and see how and where to make improvements. 

Pros: I have tried a number of diet trackers over the years and this is definitely one of the best. Firstly it's FREE (we like free things), has a humongous food database (they even have local foods like mukimo etc and can help you customise and track your macronutrient content; basically, for those of us on high protein diets, this works wonders. You can use it online via their website or download it as an app on your phone and input as you go.

Cons: The exercise database can be a little hard to work with when you do weights or circuits but I use a heart rate monitor which eliminates this problem.

Leading me nicely into my second favourite tool.

Day 8: Meal Plan and Exercise

MY MEAL PLAN*:

Wednesday 8th October 2014
Breakfast	Omelet:   1 Egg Yolk 3 Egg Whites  ½ Red & Green Pepper 1 Babybel Cheese 1 tsp coconut oil	330 Calories
Snack	100g Yoghurt 1/2 scoop Whey	151 Calories
Lunch	Cheese & Bean Quesadillas 1 wholemeal Tortilla 1/2 cup black or kidney beans (cooked) 20 g cheese	304 Calories
Snack	I Green Apple I tablespoon No added Sugar/Salt Peanut Butter	148 Calories
Dinner	Fish Curry: 170g Red Snapper 50g Courgettes 80ml coconut milk 1/2 can chopped tomatoes Curry Powder	325 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 50ml Milk 1 small Banana 2 cups spinach	247 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1505 Calories Protein 124g

EXAMPLE WORKOUT: Ab-athon

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Day 7: Meal Plan and Exercise

MY MEAL PLAN*:

Monday 6th October 2014
Breakfast	Oats: 50g Porridge Oats 50ml Low Fat Milk Cinnamon 1 tsp Honey 1 Scoop Whey	373 Calories
Snack	30g Chicken Pate 2 Crispbreads	173 Calories
Lunch	Chicken Salad 150g Grilled Chicken 20g Avocado 20g Feta Cheese 100g Salad Leaves Balsamic or Apple Cider Vinegar	309 Calories
Snack	50g Cottage Cheese 50g Pineapple 1 Crisp Bread	113 Calories
Dinner	150g Baked Red Snapper Steamed Veg	200 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 50ml Milk 1 small Banana 2 cups spinach	247 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1550 Calories Protein 154g

EXAMPLE WORKOUT: Killer Fat Burn

Day 6: Meal Plan and Exercise

MY MEAL PLAN*:

Monday 6th October 2014
Breakfast	Scrambled Eggs on Toast: 2 eggs 50ml Low Fat Milk 1 tsp olive oil 40 g smoked salmon 1 wholegrain toast 1 tsp butter	387 Calories
Snack	50g hummus Raw Carrots and Celery Cut into sticks	184 Calories
Lunch	Cheese & Bean Quesadillas 1 wholemeal Tortilla 1/2 cup black or kidney beans (cooked) 20 g cheese	304 Calories
Snack	10g Almonds 10g Raisins 10g Sunflower Seeds	153 Calories
Dinner	Tofu Stir-fry: 150g Tofu 1 tsp sesame oil Assorted Veg	402 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 100g Natural Yoghurt 15 Grapes	314 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1598 Calories Protein 95g

EXAMPLE WORKOUT: Killer Abs

Day 5: Meal Plan and Exercises

MY MEAL PLAN*:

Sunday 5th October 2014
Breakfast	Breakfast Smoothie: 1/2 Cup Strawberries 30g Raw Oats 150g Natural Yoghurt 1/2 cup low fat milk	346 Calories
Snack	Cheese on toast: 1 slice wholegrain bread 1 babybel cheese	141 Calories
Lunch	100g Tuna Sashimi 100g Salmon Sashimi 1 Miso Soup	285 Calories
Snack	1/2 Cantaloupe Melon 50g Cottage Cheese	148 Calories
Dinner	150g Chicken & Vegetable Stew	402 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 50g Strawberries 50ml low fat milk 1 Tbsp Peanut Butter	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1583 Calories Protein 105g

EXAMPLE WORKOUT: The 100

Day 4: Meal Plan

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MY MEAL PLAN:

Saturday 4th October 2014
Breakfast	Ham Salad Sandwich" 100g Cooked Ham 2 Slices Wholegrain Bread 10g Wholegrain Mustard Salad Leaves	294 Calories
Snack	100g Yoghurt 1/2 scoop Whey	151 Calories
Lunch	My Favourite! Quinoa, Chickpea, Spinach & Feta Salad: See recipe here. You can buy Quinoa from Healthy U	478 Calories
Snack	I Green Apple I tablespoon No added Sugar/Salt Peanut Butter	148 Calories
Dinner	Baked Stuffed Chicken Breast: I large breast 20g Ricotta Cheese Chopped Spinach (If you can get sun-dried tomatoes, add 1 chopped)	399 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 1 small banana 50ml low fat milk 1 or 2 cups raw baby spinach	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1546 Calories Protein 128g

Day 3: Meal Plan & Exercise

Day 3!! Woop woop! You should be well into the swing of things. The cravings for the things you have cut out will be peaking so make sure you have a good stock of healthy snack to munch on. Keep yourself busy and drink lots of water. If you're a late-night snacker like me, go to bed early!

MY MEAL PLAN:

Friday 3rd October 2014
Breakfast	Soaked Oats: 50g Rolled Oats 100g Natural Yoghurt 10g Almonds 10g Raisins	341 Calories
Snack	50g Cottage Cheese 2 Wholegrain Crisp Breads	148 Calories
Lunch	Mini Ham & Cheese Frittata	278 Calories
Snack	1 can Tuna in spring water 50g Yoghurt Chopped chives and spring onions seasoning 1 crispbread	214 Calories
Dinner	Thai Fish Red Curry: 170g Red Snapper 1 Tsp Thai Red Curry 50g Courgettes 80ml coconut milk 1 tsp coconut oil	221 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 1 small banana 50ml low fat milk 1 or 2 cups raw baby spinach	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1510 Calories Protein 118g

EXAMPLE WORKOUT: Full Body Toner (you will need dumbbells for this)

Day 2: Meal Plan and Exercises

Second Day of Roctober!

MY MEAL PLAN:

Thursday 2nd October 2014
Breakfast	Protein Pancake: I modified this recipe 1 scoop Whey 3 egg whites 1 tsp baking powder 1 Tbsp Peanut Butter 20g Finely chopped Pineapple or 2 Tbsps Apple puree Low fat milk - add until batter is thick (30-50ml) 1 tsp coconut oil (or the 1 cal; spray if you can find it)	334 Calories
Snack	75g Whole Ham 2 Wholegrain Crisp Breads	160 Calories
Lunch	Bean Curry with brown rice: 120g Red Kidney Beans (I use canned) 50g Cooked Brown Rice 25ml Coconut Milk 1/2 Courgette 50g Aubergine 1 tsp Coconut Oil spices	271 Calories
Snack	Homemade Trail Mix: 6 Almonds 20g Dried Apricots, chopped 10g Pumpkin seeds	138 Calories
Dinner	Soy Mince Chilli: 1/2 cup Soy mince 1/2 can chopped tomatoes 100g Broccoli spices	343 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 1 small banana 50ml low fat milk 1 or 2 cups raw baby spinach	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1548 Calories Protein 132g

EXAMPLE WORKOUT: Ab-attack

5 Secrets To Achieving Your Fitness Goals

1. Set mini goals

Yes, we all want to lose weight/get a six pack/shrink our muffin tops/get rid of saddle bags/firm up our thighs and butt/say goodbye to the bingo wings..and we want to do it like yesterday! But if weight loss was that easy, everybody would be their ideal size. Staying motivated is hard work and it's easy to fall at the first hurdle. To stay on track, break down your big goal into bite sized ones. Rather than aiming for 5kgs aim for 10 sets of 500 grams. This way, you are constantly rewarded so you are less likely to give up in the long run. 

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Body-Rocktober Challenge 2014!!

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My Big Fat Afro in conjunction with Body By Nina is running it's ANNUAL Body Rocktober Challlenge. Yay!!!

About the Challenge:
For the month of October, follow our healthy eating plan here and do the exercises that I post here daily. We will also be featuring daily motivational and exercise tips so check in regularly!

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Why Enter?
- Lose 4kgs!!*
- Get fitter and stronger
- Overhaul your eating
- Sleep better
- Improve your physical and emotional well-being

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How to Enter

• simply comment below: 

1. what food category you will be cutting out
2. how often you pledge to exercise a week and 
3. how much you aim to lose (body fat percentage, weight or inches) and/or any alternative alternative fitness/health goals 

• At the beginning of the month, weigh and measure yourself and take some before pictures.
• Check in for weekly weigh-ins.

When is it?

The challenge will run from Wednesday the 1st October to Friday the 31st of October. First and last weigh/neasure-ins and before and after pictures should be taken on those dates respectively.

It's that simple! Enter now!

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ok we care but this was too funny to pass up

*amount of weight lost will depend on your personal effort; eat clean and exercise regularly to safely lose up to a kilo a week

The Ten Point Plan to Simple Healthy Eating

By JC Niala of http://www.greathealthnowshow.com/

We live in very interesting times. Even eating has become confusing. Health scares, coupled with increasingly complicated food production, have all lead to a situation where not only do we know what to put in our mouths, we are hardly sure what do once it is in there!

One day complex carbohydrates are king and the next day it is protein. There are fats that heal and fats that kill. It can feel like you need a degree in Nutritional Science just to understand the labels on some of the foods we commonly buy.

Yet, it doesn’t actually have to be that complicated. There are a few simple rules that if you follow will mean that you can eat healthy, not appear like a freak to your friends and actually go back to enjoying what after all should be one of life’s simple pleasures.

Myth Busting: 5 food myths that are keeping you fat

As the Rocktober Challenge groans to a close, I'd like to debunk some of the more common weight loss myths to help keep us on track during the final stretch.

1. I can eat as much healthy food as I want

Many people believe that because certain foods are healthy, for example nuts and fruits, they can eat unlimited amounts of these without gaining any weight.  Sadly, this isn't the case.

Rocktober Challenge: Sample Meal Plan 1

Breakfast: 1 cup Oatmeal (made with 250 ml low fat milk) and 1 banana

Snack: 1 carrot and 1 local cucumber cut into sticks with 1 tablespoon hummus

Lunch: Roast Turkey Salad Sandwich - 50g roast turkey, 1 slice cheese, 2 slices wholegrain bread, 1 teaspoon of wholegrain mustard for spread, 1 tomato, Dark green leafy veg

Snack: 30g almonds, 1 apple

Dinner: 4 tablespoons brown rice, 1 fillet grilled fish (skin off), 1 portion steamed broccoli

Snack: 200g natural yoghurt


Portions:
Grain: 6 portions (oatmeal, bread, rice)
Dairy: 3 portions (milk, cheese, yoghurt)
Fruit: 3 portions (banana, tomato, apple)
Veg: 4 portions (carrot, cucumber, leafy veg, broccoli)
Meat/legumes/nuts & seeds: 4 portions (hummus, turkey, almonds, fish)

For more information on portion sizes and recommended daily intake, click here.

The Myth of Healthy Food: Understanding Portion Sizes

FAIL!

Many people believe that because some foods are healthy, they can eat them in unlimited quantities. We all know the usual suspects, the real baddies.  Fat, salt, sugar, carbohydrates. Avoid these and you're laughing all the way to the skinny jeans section. Right? Well, it's not quite so simple.

Five Simple Ways to Stay Focused during Rock-tober

It's early days in our Rocktober challenge.  In order to stay on the straight and narrow, it is important to bear a few things in mind over the coming weeks.  Things that will make it easier for us to stay on track and stay focused.

Body Rock-tober Challenge! Cleaning up our diets

If you've been following my personal challenge progress, you'll see that I've stayed on course for the first two weeks with my exercising and I am getting good results.

But now it is time to take it up a notch and clean up my diet too. I love food. Like love love. Would leave my husband for good pizza love. So this part won't be easy, which is why I'll need your support. 

The way I see it, there is no point in paying so much attention to our outside, be it hair challenges or weight loss challenges, without working on what's on the inside too. 

Which is why I'd like to set up a challenge for the entire month of October. We will call it the Body Rocktober challenge, because healthy bodies ROCK! (Plus it's catchy :D). The challenge is a pretty simple two tier plan.