Morning Boost

I've always loved a good breakfast, but after I started making regular trips to the gym 10 days ago, I realised how important morning nutrition is (and how it can stop the pre-lunch-time hunger pangs).

But I also know that many people can't face eating in the morning. So I thought - isn't there a way to give your body the fuel it needs without causing a racket in the kitchen every morning? Turns out there is.

As I have a sensitive stomach, I always start my day with a spoonful of Manuka Honey (factor 10 or more). This type of honey has many health benefits, including protection from damage caused by bacteria, reduction of cholesterol levels, control of diabetes, prevention of cancer and treatment of gastrointestinal problems thanks to its antibiotic and antibacterial properties. Hence, having Manuka honey on an empty stomach helps heal ulcers, eradicate harmful bacteria and boost digestion.

30 minutes later I take my vitamins - D3 and all the Bs to be more precise.We all know vitamins are good, but these two are crucial for me. Vitamin D is vital for healthy bones, teeth and immune system (which, by the way, can be put under stress by things like exercise and hectic work schedules). Also, from personal experience, I can tell you that insufficient vitamin D can cause muscle ache and shortness of breath, which, of course, are detrimental to any attempts to get fit and exercise.

This thing actually has some extra vitamins and minerals, which is why it's great as a pre-workout booster!

On the other hand, vitamins B keep your moods in check, help your brain stay in top shape, ease stress and reduce the risk of heart disease. In terms of nutrition, the B vitamins help release energy by breaking down carbs into glucose (hence, better performance during training), and they also help breakdown fats & proteins and tone muscles.

Finally, I have five almonds which have been soaked in water overnight. This trick I learnt from an old friend who posted it on Facebook. What's the point, I hear you ask? Well, soaking almonds overnight removes an enzyme from the skin of the almond which inhibits digestion, therefore making the nuts (and their nutrients, including the enzyme lipase which breaks down fat) more easily digestible. Interestingly, it has been scientifically proven that having four to six soaked almonds a day boosts the functionality of the central nervous system and serves as a brain tonic.

Photo by Chill Mimi

Once I have ensured this triple boost has been digested and absorbed (and I have reached the gym or the office), I proceed with either a pre-workout protein shake + banana or oat porridge with cinnamon + banana. Both of these contain slow-release nutrients which tend to keep me happy for a good while (plus some fruits as snacks in between meals). 

Well, in the end it seems you can't skip breakfast if you want to feel energetic and avoid binging at lunch and dinner.

How to Put Forward a Formal Complaint

Image courtesy of Stuart Miles at FreeDigitalPhotos.net

How many times in life are we faced with poor quality services/products, disorganised staff, or false promises from businesses?

I don't know about you but for the past year I have been dealing with loads of these! And I'm not the one to keep quiet when I believe something is not fair. And so I've learnt that it pays off to raise your hand and say enough, to speak up, even to fight back!

Some time ago I helped an acquaintance to write a complaint letter (after convincing her it was the right thing to do) and, lo and behold, the company who was at fault refunded her!

Yes, I know that complaints procedures are tedious and time-consuming, but with a bit of practice and patience chances are the issue(s) would be resolved and/or compensation will be received.

Image courtesy of imagerymajestic at FreeDigitalPhotos.net

After recently hearing someone say that "British people don't complain enough", I decided to put together a post with few tips on how to complain (in the correct way of course!). Here's how to get started:

1. Follow a formal letter format - make sure you include your address, the date, and the addressee's address.
2. Always address the reader of the letter (e.g. Dear Mr X, Dear Manager, Dear Customer Services Team, etc.)
3. Start by clearly stating that this letter is a formal complaint about a particular incident, product or service.
4. Then outline in detail the problem - include names, dates, times, and places if possible.
5. Conclude by stating how you would like the problem to be resolved (Refund? Compensation? Free product/service?)
6. Sign off with 'Yours Sincerely' or equivalent and write your full name. You may also wish to include your telephone number and a signature under your name.

Although not a complaint, this letter's format is a good example. Photo by Alan Light

Once you have written your letter, make sure you send it to all the relevant people and follow up to ensure your letter has been received and read.

One final tip - it is important to act as soon as possible after the particular incident when all the details are still fresh in your mind and the anger is still pumping in your veins (i.e. you still care about the problem). If you wait longer, you may forget about it or decide that you actually don't care enough/can't be bothered. At that point, your chance to fight back is completely lost.

P.S.

Things to avoid here are: shouting, being disrespectful, losing your cool, physical or verbal abuse and vengeful acts. We are all human beings at the end of the day, so make sure you raise the problem in a respectful manner!

Game Room

So it's Monday evening, we're all tired and it's freezing cold in England. But there is something which can brighten anyone's day - bright clothes of course!

After years of hiding behind the books, I got back in front of the camera for a friend of mine. Ladies and gentlemen, meet Ali Foroughi, his amazing photography and bright blazers!

To see the rest of the photo shoot please visit www.aliforoughiphoto.co.uk.

Now I hope this has brightened your day a little bit :) 

Is the Gym for You?

Why I like fit people (not just chicks!)... whether they go to the gym or not!

Lately I've been shopping around for a gym. Well, I have been doing that for quite sometime, but in a different town. Now I'm looking for a place to sweat in London and after months of home workouts and neighbourhood jogs I was really keen on finding my next challenge. And that got me thinking - are some people just cut out for the gym?

I visited two different fitness centres and as I walked through the doors of both I just felt... so at home. Perhaps it's something to do with the fact that I've been going regularly to the gym between the ages of 12 and 19. Or may be it's because of my challenge-seeking, novelty-hungry nature.

Whatever the case, there's just something about gyms and exercise which tremendously appeals to me. Hence, joining the one has always been an easy decision, money aside. If you really like something, then you'll find the time for it (so for me, not having time is not an excuse although lack of pennies is!).

So how would you know if the gym is a place for you? You can start by asking yourself these questions:

• Do I consider being fit and in a top physical condition as something important enough for me to set aside time and money for it? Or do I prefer more leisurely and cost-effective ways of getting a dose of endorphins?
• Do I want to build muscle mass and tone/shape up my body or do I just wish to lose a bit of weight and/or maintain my fitness levels? (Honestly, to look good on the beach you need weights!)
• Am I going to visit the gym often enough to justify the expenditure or am I going to be a casual user?

If you have answered 'yes' to the first half of these questions then you may find the gym as appealing as it is for me. On the other hand, if you have answered yes to the second half of these questions then you may want to think twice about joining the gym.

My inspiration. My goal. My dream.

That is not to say that gyms aren't for everyone! Of course, anyone who goes to the gym will do themselves some good. But it is those regular gym bunnies that will reap the most benefits and good money-for-value. 

More importantly gym workouts shouldn't feel something you are forcing yourself to do (not all the time at least!). I'm all up for healthy living and being fit, but there are other ways of getting fit - from sports to power-walking.

Therefore, before joining the gym I recommend visiting a couple  of places and asking for free day passes to try out the gyms. See if you like it and if you are ready to take your body to the next fitness level.

I know I'm ready, so I can't wait to start!