Welcome to the podcast

I very much enjoyed taking part in my first ever fitness podcast recently.
I discussed how I got into fitness, why it changed my life – and how I’m now helping others to change their lives too. And what started as a doctor’s instruction to down the fat and up the fit became my hobby, my business and – just occasionally – my obsession.
Many thanks to Paul Burgess for featuring me on this edition of the Athletic Fitness and Nutrition podcast.
Click on the first item on the list and it will open in iTunes:
 

Grow your own good stuff

Nutrition should be a key part of your fitness regime. Growing your own vegetables is a great way to enjoy fresh food and keep costs down.
If you are struggling to decide on what to grow, here are my top picks:

Spinach
Ever wondered why Popeye’s go-to food was always spinach? Although just a cartoon, there’s reason behind this concept — spinach helps to build bones, after all. On top of this, the leafy green works to nourish the eyes, boosts the body’s digestive system and offers relief against dry and itchy skin.

Broad beans
An excellent source of both fibre and protein, broad beans are a brilliant choice if one of your main fitness goals is to lose weight. The vegetable is rich in vitamin B and folate, providing the body with energy and enhancing its nerve and blood cell development, as well as cognitive function.

Courgettes
Your cardiovascular health can be substantially improved by adding courgettes to your diet. This is because they are high in nutrients like potassium and magnesium, both of which work to normalise your blood pressure. The vitamin C found in courgettes will work to prevent the oxidation of bad cholesterol in your blood too.

Carrots
There is some truth in the urban legend that carrots help you see in the dark. This is because the vegetable is rich in beta-carotene, which converts first into vitamin A in the liver and then rhodopsin in the retina — the latter is a purple pigment that is vital for night vision. Vitamin A also aids the liver by reducing the amount of fat and bile that builds up there.

If you’re looking for further ideas, or want to buy high quality vegetables to grow at home (even if you don’t have a garden), checkout the web site of my friends at Stacks of Flavour – www.StacksOfFlavour.co.uk

First gym vlog

I had a great day on Monday with Alex Blakemore of Notts TV.

 Alex is filming a documentary in a few weeks focussing on people taking up fitness late in their lives, and he asked me to appear – I guess I qualify!

He came to London as a pre-filming introduction, we shared a couple of pretty intense workouts (arms and legs) and a high-protein lunch. And being a trendy young chap, he videod the day and made a vlog from it (its what young people do, don’t you know!).

Take a look at he vlog (link below) – and once you’ve done that, see his other great videos using the link on the comments of this one:

My nutrition approach – yours too?

People often ask me about my nutrition, so here’s a typical day.  The pic is meals 1-3 of the six I’ll be having.

Meal 1 is the power breakfast of oats, nuts, seeds, berries, cinnamon, and whey shake with water – with some of the shake poured on the oats to turn them into a great chocolatey taste.

Breakfast pic 22 is mid morning Quest Bar in pumpkin pie flavour.

Meal 3 is grilled chicken breast chunks plus green beans and sweet potato – with some oil to keep the potato getting dry over the day.  This is prepared in advance and packed to take for a day away from home.

That lot comes to 1100 calories of my daily target of 2500 – and provides 100g of my daily target 250g  of protein, 95g of my daily target 250g of carbs, and 35g of my daily target 60g of fat.

Later meals will be:

Meal 4 – mid afternoon – cold roast chicken slices dunked into rhubarb yogurt (from M&S)

Meal 5 – post-workout – another whey shake plus a banana

Meal 6 – dinner with friends at a restaurant – I’ll probably go for steak with veg and share some red wine – this is a sociable occasion rather than diet-focussed, so I’ll make good choices but I’m not going to be a diet bore over dinner.

That 2500 daily calories is made up of 250g of each of protein and carbs and 60g of fat, which is a 40/40/20 percent split on macros.  That’s a ratio that has always worked well for me and I recommend it to all my fatness-down and fitness-up clients.  It’s also easy to calculate!

I hope that helps and answers the questions… but get in touch if you’ve any questions or comments.

Fitness talk on HayesFM – listen again…

I had the great pleasure of being invited to be a guest on the FuestelFIT programme on HayesFM 91.8 a couple of days ago.  HayesFM is West London’s leading community radio station, and this particular show, hosted by fitness personality Nicola Feustel, is the top weekly radio show specialising in fitness anywhere in London.

During the chat with Nicola, I talked both about my own fitness story, and also tips for others – both over and under 50 – during the half-hour I was on air.

If you missed the show, and you’d like to hear it, then you can listen again on
www.bitly.com/ChrisOnHayesFM

Fit for life!

I spend a lot of time doing my best to keep fit and make progress in the gym. But it isn’t all just for vanity (a bit maybe, but not all!).

What I do in and around the gym helps keep me fit for life, and the benefits accrue in many different ways. They add up to enjoyment in pretty much every aspect of my life.

I wrote an article on this, its been published by the nice folk at WatchFit – take a look on www.j.mp/ChrisA29

Three stage fitness

I’ve written an article about a very simple approach to fat loss. One of my clients calls me the Patron Saint of the Bleedin’ obvious, and I think this article probably qualifies – at least as far as Stage One is concerned! Obvious, but true and sometimes it makes sense to go back to basics…

Take a look, its been published on the great WatchFit website – Click here

As always, I welcome comments, thoughts, questions via email.

Ideas on building abs

You may have others say that ‘Abs are made in the kitchen – not in the gym’.

Well, that’s not really true. They are actually made in the gym – but they are indeed made visible by what you do in the kitchen. Work in the gym (or on the floor at home) will build those abs, but only getting down to below-average levels of bodyfat will make viewable.

The best abs exercise to show what you’ve built in the gym is without doubt: five sets daily of eating less rubbish!

But you do indeed have to build them – and I’ve written an article about what I’ve found to be the 6 best simple exercises for building the lower abs. On most people, that’s the bit south of the belly button, the lower slabs of your soon-to-be-visible six pack.

The article is in two parts, both on the great Watchfit website – take a look at the articles here:

Exercises 1-3

Exercises 4-6

I hope you find that helps you on the abs building part – now go plan that good nutrition to work on the making-visible part. There’s tips on my website about the nutrition approach you will need, but if you still want ideas, just drop me an email.

And have an ABSolutely fine time doing it, too!

Join me at FitFest!

There’s a full day of fitness fun, presentations and discussions coming up in Chelmsford on Sunday 14 September!

The FitFest event is designed for anybody who wants to improve their fitness levels, reduce their fatness levels or a bit of both – whether you’re a total newcomer to fitness or you already know which bit of a dumbbell to hold!

I’ll be there talking about how I changed ‘From Fat to Fit at Fifty’, my presentation is at 12 but I’ll be there all day helping anyone I can.  There are quite a few people that I’ve helped add years to their lives, and life to their years – and I’ll show you how I do it.

Other presentations by top fitness folk including my fellow Ultra-FIT magazine author Paul Mumford and James St Pierre – its at Unique Results 220-221 Waterhouse Business Centre, CM1 2QE – and the fun starts at 10 and goes on until 4 or later –   I hope to see you there!!

Patrick’s comments

One of my Personal Training clients is Patrick, aged 52 from West London.  He’s taken a break from my personal training at the moment, having achieved his initial set of goals.

Patrick wrote me a very kind note, which he has changed into a reference on me and is happy for me to publish.  I thought I’d share it with you this sunny day, adding more positive vibes to the day!

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I came across Chris Zaremba and his ‘Fitness Over Fifty’ Personal Training and Fitness Consultancy Service via the Community Channel on Sky.

He came across as a dedicated, sincere and yet easy going chap who through his own struggles and life experience – overweight and with ill-health in middle age – indeed much like me – yet unlike me had decided to do something about it and turn his life around and in doing so he had through entirely his own efforts and erudite research become not only healthy and fit but Men’s World Fitness Model champion with several British trophies to add.

Seeing his website gave me the confidence to contact him – as despite all the accolades and accomplishments – he came across as just like a great person to meet. Thankfully Chris took me on and in the space of 6 months (including breaks due to the birth of my son and despite an operation I needed) managed to help me lose over 2 stone and in doing so become a fit and active individual that is looking to lose even more.

I started with Chris on the 14/12/13 weighing 15st 4lb with 30.1% body fat – that was a very scary 64 lb of FAT with a BMI of 29.8.  Yet by the 3/6/14 I was down to an amazing 13st 12lb with 23.8 % fat / that’s way down to 46 lb fat with a BMI of 26.8.

I feel very confident with Chris’s excellent help dedication and generous support that I will soon be the weight I was in my early 20’s at around or just under 12st. I very happily recommend Chris’s Personal Training and Fitness Consultancy Service.

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Many thanks to Patrick for being so kind as to write these words.  I am very happy to have contributed to his success, which was due much more to him following my advice than me doing anything!