My Family Life

Leigh Carter Personal Trainer

My Daily Supplement Stack

My Daily Supplement Stack

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

Below is a list of all the supplements that I take daily and where I get them from.

 

Vitamin C 3000 mg (can be split morning and night or one dose) Costco

 

Vitamin D in oil base 7000iu (one dose) Popeyes and most health food stores

 

Primrose oil (omega 6) 3000mg (can be split morning and night or one dose) Costco

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Fish oil (omega 6) 3000mg (can be split morning and night or one dose) Costco

 

Multivitamin/mineral (take the suggested dose advised on product) Popeyes

 

Psyllium husks 20grams (10 grams in the morning and night, avoiding taking this alongside your other supplements as it inhibits total absorption) Bulk Barn 

 

 

Vitamin C is also known as absorbic acid and has several important functions and potential health benefits. It is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs. The body needs vitamin C to make collagen, a protein required to help wounds heal. It also improves the absorption of iron from plant-based foods.

Vitamin C acts as an antioxidant, helping to protect cells from the damage and mutation caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultra violet light from the sun. It strengthens and supports the body’s immune system, the first line of defence against cancer, and prevents certain cancer-causing compounds from forming in the body.

Vitamin D which is also known as the “sunshine vitamin,” since it is made by the body after being in the sun and 10-15 minutes of sunshine three times a week is enough to produce the body’s requirement of vitamin D for most people. Those who do not live in sunny places may not make enough vitamin D and it is hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium which is required for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.

I take my vitamin D3 in liquid drops in a base of Organic Extra Virgin Olive Oil, as a fat soluble vitamin, Vitamin D3 is best absorbed in a natural food oil base.

Evening primrose oil is extracted from the seeds of evening primrose, a plant native to North America. It gets its name from the flowers which bloom in the evening. The oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid required by the body for skin and hair growth, brain function, and reproductive and bone health. When you eat food or take a supplement that contains this fatty acid, your body converts it into a hormone-like substance called prostaglandin E1, which stimulates contraction of the blood vessels. Because of this anti-inflammatory effect, evening primrose oil has been used to treat a wide range of aches and pains caused by swelling, such as bloating, breast tenderness and cramping associated with PMS and joint pain in patients with rheumatoid arthritis. It’s also been used to treat numbness and tingling in diabetics, skin problems like eczema and acne and patients with high cholesterol, multiple sclerosis and osteoporosis.

Fish oil one of the best sources of omega 3 fatty acids (EPA and DHA) and contains relatively high amounts of vitamin A and vitamin D. Fat is essential for every single cell in your body and by eating the right kinds of fats such as the omega 3 fatty acids in fish oil, your skin will glow, you will have increased vitamin and mineral absorption and a boost to your immune system. Eating healthy fats with a meal helps slow the breakdown of carbohydrates into sugar, which helps to keep blood sugars levels in your blood stable.

Benefits of omega 3 fish oils to your health include maintenance of joint mobility and flexibility. It could also be beneficial for your heart as they have beneficial effects on blood pressure, blood stickiness, inflammation and are prescribed to lower abnormally high blood fat levels. Fish oil is a rich source of vitamin D3, which is essential for absorbing dietary calcium and maintaining strong, healthy bones. Omega-3 fish oils, especially DHA, may protect against progression of age-related macular degeneration.

I take a multivitamin/mineral supplement I believe this to be very important on a daily basis in insuring you meet your daily requirements that you might miss out on if your diet is not perfect that day.

Taking a multivitamin/mineral increases nutrient intake and helps people get the recommended amounts of vitamins and minerals when they cannot or do not meet these needs from food alone. Multivitamin/minerals cannot take the place of eating a variety of foods that are important to a healthy diet as food provides more than vitamins and minerals. Some people take a multivitamin/mineral as a form of dietary or nutritional “insurance”.

Lastly I take psyllium which is a form of fibre made from the Plantago ovata plant, a native of India and Pakistan, specifically from the husks of the plant’s seed. It’s most commonly known as a laxative. Research shows that psyllium has many benefits to the human body, from your heart to your pancreas. Psyllium is a bulk-forming laxative, which means it soaks up water in your gut and makes bowel movements much easier.

Research has also shown that soluble fibre can help manage cholesterol levels. Psyllium is used in weight control and for general intestinal health. It contains a spongy fibre that reduces appetite, improves digestion and cleanses the system, making it an excellent choice for healthy dieting. It can provide the fibre that is missing on low carbohydrate diets. Studies and clinical reports suggest that psyllium may enhance the sensation of fullness and reduce hunger cravings. Fibre supplements are best taken separately from your other supplements as it inhibits total absorption of them.

Protein Powder whilst I strongly believe that food is always better than supplements I do use a protein powder most days when I simply have not got time to eat a meal, my favourite make is Magnum Quattro in chocolate or vanilla. Available at Popeyes supplement store.

 

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Personal Trainer Kelowna

What is Leigh eating today

What is Leigh eating today

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

So I am back in Kelowna after a few weeks swimming in english beer and fitting as many carbs into my body as possible. It is now time to steer the ship towards the organic vegetable and alcohol free island. I will be living on this island for some time now and am actually looking forward to it. Today started of by using our newly bought juicer, Below is what I drank for my breakfast.

Tumeric fun juice (all organic)

  • A 2 inch piece of Tumeric root
  • A whole cucumber
  • Three whole carrots
  • A piece of ginger
  • A large lemon

This tasted pretty good and was followed by a few whole eggs fried in coconut oil. Replaceing my morning coffee I will be drinking Matcha green tea with a whole juiced lemon in. To save a bit of time I juiced all the lemons and made ice cubes out of them.

For dinner we will be having a coconut, vegetable and chicken slow cooked curry.

Coconut curry (all organic) slow cooked

  • 3 chicken thighs
  • coconut milk 400ml
  • 50 grams red curry paste
  • fresh bamboo shoots
  • tons of other vegetables (carrots, broccoli etc)

Throughout the day I have been drinking alot of water, this might not seem like alot of food and it isnt but my body doesnt need alot at the moment and a few pounds need to be shifted and then ill bump the calories up.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

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Personal Trainer Kelowna

Stopping Eating

Stopping Eating

Leigh Carter 

Personal Trainer Kelowna

Private Gym

 

I won’t lie to you, this holiday period has been one largely surrounded by food and drink. As a result there is a strange person in the mirror who reminds me of me, but is defiantly larger and a lot less fresh looking.

I prepared well for this holiday by doing a ton of extra cardio and limiting the calories I was consuming so that I could enjoy all the wonderful foods and not be the bore in the corner sipping on water and chomping on some broccoli.

It is now however, time to clean up shop. I have challenged one of my clients to a 21 day weight loss and performance competition. This comes at a good time for me as I have another holiday in 3 weeks where I am going to visit my family in England for the first time in over a year.

The point of this blog is simple and I hope it will help you with your own challenges in your health and fitness, If you struggle with motivation and commitment to your goals why don’t you get someone to help you. A simple little challenge like this with a friend does not mean you have to attack it with a bloodthirsty rage with only winning on mind, for me it just means that I have first made myself accountable to a particular goal and I now have someone to talk to about it, I am not incredibly competitive but when it comes down to it, no one likes to lose.

So grab a partner, set out some goals, communicate and help each other get there.

Day 1 Sat 2cnd Jan 2016

 

 

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Getting a head start

Getting a head start

Leigh Carter

Personal Trainer Kelowna

Private Fitness Studio

My house at the moment is full of talk about our up and coming year of no processed food, no dairy, no sugar of any kind, no alcohol, basically nothing that is not straight off the plant or animal. If your keeping up with these blogs you will know that we are going to have a practice month in november, to be fair our diet is pretty good as it is but we do have drinks on the weekend and we do have cheat meals and when we go out and socialize we drink and eat anything. Completely removing anything that was made by someone other than mother nature sounds to be not to complicated but when you sit down and go through your week you will be suprised at how much extra preperation it takes and how utterly antisocial it immediately makes you.

Anyway the purpose of todays blog it to state that I am going to pull the date forward to october and start my practice now through till the end of november, the reason for this is that I am actually quite excited about it all, I am looking forward to writing about it and inventing new and wonderful meals, I feel that this will benefit me and my clients on so many levels. If you have not read the earlier blogs we decided to start officially after christmas as we have not seen our family for over a year now and did not want our visit at christmas to be all about our new diet.

We will be visiting my mother in law for thanksgiving and this will be my one day off, next year though, no days off at all !!

So there it is, I have now made myself accountable and will therefore find it no problem to achieve what I have stated I will do.

Goodbye cheat meals

Goodbye nice yummy beers

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

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Practice Makes Perfect

Practice Makes Perfect

Leigh Carter 

Personal Training Kelowna

Private Fitness Studio 

 

I am writing this today firstly so that you are all informed as to my decision and also so I am officially accountable for my actions. As you may or may not no, my wife and I recently made the decision that in January of next year we will not be eating any processed foods of any kind or drinking alcohol for one year. On the face of it that sounds simple right ? well just start to think about that and try to comprehend what it entails. The menu can only be fresh veggies and lean meats, no sugars, no flavourings, no pre made cooking sauces, nothing that has not been prepared by our hands out of the whole ingredient, no cheat meals at all.The not drinking alcohol is something I don’t really want to talk about, the thought of a friday without a few beers or a social event sipping on water makes me question my sanity for thinking up this idea in the first place, but to see if the grass is in fact greener on the other side it needs to go and we will soon have our answers. I will be documenting every single minute detail of the whole process and blogging daily about the experience good and bad. When this is all done we hope to have enough amusing and informational content for perhaps a book. If you want to read my devious blogs on this subject and what the rules are please click on the below links.

HOW THE IDEA CAME ABOUT

THE RULES OF PLAY 

HOW WE WILL START THIS 

Todays blog is to state that we have now decided to have a practice month, this will be in the month of November. We want to do this to give us an insight into what we are going to be up against, it will help us in the planning of our food for our year and will also help drop a few pounds pre christmas !!

So look forward in November to me bitching and complaining about how much I would like a beer and about how much time I am spending preparing food, maybe a few of you could join me in this insanity ?

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

Private Fitness Studio