Claire Marie Fitness

The truth about ur BMI

BMI shouldn't be used by the general population. Health professionals use BMI as an additional piece of information we also use all other anthropometric measurements; BIA, WHR, skin folds etc. to determine ur results.
If ur concern see a doctor to refer u..

I see sooo many ppl who's mental health is impacted and thier confidence destroyed bc of BMI.

BMI only calculates ur weight over ur height, that's it... there are to many somatotypes for BMI to ever be an independent and accurate indicator.

LISS is Important

LISS or Low Intensity Steady State, is a method in which you preform aerobic activities for a continuous amount of time at low intensity. It is just as important to incorporate into your program as strength training. It prompts good heart and lung health, regulating oxygen uptake. Lowers blood pressure, helps regulate blood sugar, can help reduces asthma symptoms and chronic pain, improve sleep, regulates weight, boost the immune system and so much more!

Some of my favourite ways to incorporate LISS exercises is walking, swimming and my favourite HIKING, the view are always so rewarding 😍

Calorie Deficit

In simplest terms ‘calorie deficit’ means to decrease calorie intake below your bodies required maintenance consumption for current physic and weight. In other words; to have less calories then your body needs to sustain itself.

Diet is important and in order to lose body fat you need to burn more calories then you consume. There are a lot of variables and ways to create calorie deficit meal plans you need to find the best diet for you.

Calorie deficit is a huge topic with to much to explain on one post. The most efficient and safest way to achieve this is to speak with a professional to help with guidance or even make the plan for you.

I hope everyone had a Happy Easter 🐣

I’ll be posting content frequently again soon so comment or message me a muscle specific workout or something you would like to know 💪

🍋🍊 FOOD FACT 🍊🍋

Citrus fruits have highly valued nutrients; like vitamin C, Vitamins B, potassium, phosphorous, and others. There are various compounds in citrus fruits that are used to help with cancer, inflammation, viruses, it is also antibacterial and anti-fungal. The juice contains enzymes considered a natural tool for obesity control and contained a range of different protein which burns human fats. If possible consider consuming a variety of these fruits frequently in your diet.

🏃‍♀️EXERCISES FACT 🏃‍♀️

You get sick less often.

What do I mean by that? Exercising regularly helps boost your immune system. This means you’ll get sick less often than people who don’t exercise. 90 mins or 3 x 30 min sessions of high intensity exercise is all that is needed a week!

Braised chicken, rosemary and chilli pasta

INGREDIENTS

2 tbs extra virgin olive oil
1.4kg whole chicken, quartered (use kitchen scissors or poultry shears), or 4 chicken Marylands
1 large onion, finely chopped
50g unsalted butter, chopped
3 garlic cloves, finely chopped
1 1/2 tsp dried chilli flakes, plus extra to serve
1/2 cup (125ml) red wine
2 tbs rosemary leaves, plus extra sprigs to serve
3 fresh bay leaves
2 x 400g cans tomato puree
2 cups (500ml) Massel Chicken Style Liquid Stock
500g mezzi paccheri pasta

METHOD

1. Heat oil in a large saucepan over mediumhigh heat. Add chicken and cook, skin-side down, for 10 minutes or until golden. Turn and cook for a further 5 minutes, then transfer to a plate and set aside. Add onion, butter, garlic and chilli, and reduce heat to medium-low.

2. Cook, stirring, for 10 minutes or until onion has softened. Add wine and simmer for 3 minutes or until reduced slightly. Stir through rosemary, bay leaves, tomato puree and stock, then increase heat to medium.

3. Bring to a simmer and return chicken to the pan. Cover and cook for 1 hour, stirring occasionally, until chicken is cooked through and tender.

4. Meanwhile, cook pasta according to packet instructions. Drain and set aside.

5. Remove chicken and set aside. Once chicken is cool enough to handle, remove skin and shred meat, discarding bones. Stir shredded meat through tomato sauce and season to taste. Add pasta and toss to combine. Serve with extra chilli flakes and rosemary sprigs.

Credit: delicious.com