Interview with Alex Crockford on Working Out, Nutrition and Healthy Living

Alex

A few weeks ago we had the pleasure of hearing from Alex Crockford – Reflex Ambassador, Personal Trainer and Founder of fitness brand #CrockFit. Here we get the inside knowledge on Alex’s lifestyle when it comes to working out, nutrition and living life the healthy way. 

Hi Alex, let’s start by talking nutrition. Do you have a specific nutrition plan for the week? If so, where do you get your inspiration and how often do you change plans?

Every week is different for me, sometimes I am able to plan, prepare and track my nutrition, whereas other times, if I am travelling or very busy, then I have learnt to stay on track but with a more flexible approach. If I am working towards an important shoot then often I will write down a specific plan and repeat that daily.

Sounds very organised so do you prepare your meals for the week?

Fortunately I have a lifestyle where I can prepare for the day or the next but I rarely plan for further than that. I don’t want to sound basic, but chicken, rice and mixed veg is so easy to prep and it keeps well for the next day!

Do you measure or track your protein requirements?

I usually keep track of my protein intake daily to make sure I am hitting my protein goals. Having tracked this for many years I usually just know how much protein I’m eating a day. I have always aimed for about 1g per 1lb of bodyweight so for me that’s usually around 175-200g.

And, do you have a similar plan for carbohydrates or fibre?

Carbs is something that has more fluctuation in my diet, whereas with protein I always aim to have more rather than less. My fats and carbs go up and down sometimes but fibre and carbs from veg is always a top priority for me. It is easy to just focus on protein, but it is important to always get the fibre in too!

This is a great point and one that is very relevant today given that recent reports say that many people aren’t getting the recommended amount of fibre. Are you aware of how much fibre you need on a daily basis? And how do you make sure that you get this into your diet?

I don’t usually count, track or aim for a particular number but I aim to include vegetables in every main meal and I usually recommend veg being the majority of your plate. Unlimited!

So do you supplement your food intake with any sports nutrition supplements?

Always! The majority of my supplements come in around workout time, such as pre workouts and always a post workout protein shake. Reaching a protein goal is tough on purely just food, so supplements are extremely useful. Other than that I have range of daily supps such as omega 3, multivitamin and vitamin D.

What about when you’re travelling – do you have a go to ‘on-the-go’ snack?

I turn to protein bars, rice cakes, apples. These are things that I look forward to (weird I know!). They’re also dry food and very easy to carry around.

Given your career as a PT and from your answers above, it’s clear you’re a super healthy guy but for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

Well that’s my whole #CrockFit life that I promote everyday! A healthy lifestyle is one that makes you feel good on the inside and look good on the outside. A life that gives you confidence to walk on the beach, try new things and meet you new people. It means getting excited about your daily exercise whatever that might be, and enjoying the food you eat everyday. Food that fuels your body and your mind for training and living!

Sounds great! Thanks for your time Alex.

If you’d like to follow Alex’s journey and stay up to date with #CrockFit you can follow him on Instagram or visit his website. For more interviews and news from us, check out our blog and keep in the loop by signing up to our newsletter.

 

Interview with Gauri Chopra on Working Out, Nutrition and Healthy Living

Gauri Chopra

We speak to Reflex Ambassador, Personal Trainer, Online Coach AND Fitness Model Gauri Chopra on working out, nutrition and healthy living. Here she shares her healthy lifestyle tips and tricks with us. 

Hi Gauri! So let’s talk nutrition, do you have a specific nutrition plan?

I don’t have a specific nutrition plan as such, however I do like to dip in and out of tracking macros to ensure I’m getting enough of what my body needs for my lifestyle and training.

I generally keep my diet balanced throughout the week and aim for 85-90% wholefoods. The other 10-15% is made up of anything I’m craving, which may not necessarily be deemed as ‘healthy’. This way, I can keep my diet flexible and interesting to prevent the boredom of eating the same thing day in day out. It also helps me feel less restricted and therefore less likely to binge from cutting certain foods out.

It’s a great approach! So do you do any meal prepping to help keep you on track?

I prefer to batch cook rather than prep specific meals for each day. I generally batch cook my meats or fish so I have a protein source to grab and go, and similarly do the same for carb sources like potatoes or grains. I tend to add salads and veggies fresh as they tend to go off quicker, and fats I either add in the form of nuts, avocado, or the oil in which my food is cooked in. I feel prepping this way works best for me so I can mix and match based on how I’m feeling on the day!

Sounds like a plan! So do you work out your protein requirements for the week?

Yes, I like to use the 1g/lb bodyweight rule.

And, do you have a similar plan for carbohydrates or fibre?

Carbohydrates I keep flexible depending on how active I am or how intense my training is. Fibre I keep to a minimum of 25g to ensure my gut health is kept in check.

Fibre is incredibly important for gut health and something that can get forgotten about. Are you aware of how much fibre you need on a daily basis and do you have any tips for getting the fibre you need?

As a guideline I usually say 5g for every 500kcals consumed is a good minimum. My main sources come from leafy greens, whole grains, flaxseed, and chia seeds. My best tip would be to try and incorporate one of these into every meal!

So do you supplement your food intake with any sports nutrition supplements? If so, for what purpose?

I do supplement with whey protein for convenience, and because it tastes good! It also helps keep my sweet tooth satisfied and makes life so much easier on my busy days or when I’m on the go! My favourites are the Reflex Diet Protein and Instant Whey Pro.

When I am training fasted in the morning, I like to sip on some Amino Fusion. I feel like it gives me the energy to get a good session in, and ensures my muscles are preserved if I am training for a long period of time!

When I can feel a cold coming on, I do like to ensure I top up my vitamins with Nexgen Pro to ensure my body is fully equipped to fight off any nasty bugs!

And what about when you’re on the go – how do you ensure you get the right nutrition?

I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.

Your diet sounds very healthy without being restrictive, for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

To me, a healthy lifestyle means keeping active with the kind of exercise I enjoy doing, and eating in a way that nourishes my body to make me feel good from the inside out!

When I’m busy or on the go, I always make sure I’m prepared with healthy snacks so I’m not tempted to make poor decisions.

I also always opt for meals that are high in protein and fibre, and minimally processed when eating out to keep me fuller for longer. Looking at nutritional labels is always a must and allows me to ensure I’m maintaining a healthy balance throughout the day.

Workout-wise, I usually like to get them done first thing in the morning so it’s out the way and I have no excuse later when I’m too tired or busy. If I’m short on time, I’ll either get in a quick HIIT workout, or just make sure I keep myself active during the day by doing lots of walking and taking the stairs everywhere!

Thanks Gauri. As always, great to hear from you!

To stay up to date with Gauri, you can follow her on Instagram or check out her website.To hear more from us, sign up to our newsletter and take a look at our blog

Say Hello to the New Protein Bar

Protein Bar All Flavours

We’re excited to announce the arrival of our new Protein Bar!

A naturally flavoured high protein and fibre bar, Protein Bar is an ideal on-the-go snack for those who lead an active and healthy lifestyle.

Gauri“I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.” 

Gauri Chopra

 

Why something new?

The government guidelines recommend 30g of fibre a day, however, most adults are eating an average of 18g a day. Fibre is incredibly important to our diets – it makes us feel fuller and helps our digestion. And, on a more serious note, eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

But getting your recommended daily intake of fibre can be hard. Life is busy and where healthy breakfast cereals, porridge oats and wholemeal and granary breads are good sources of fibre for breakfast time – many of us are not even getting the chance to sit down and eat breakfast.

But the bad news is over! We know that fibre and protein are important in our diets and we know that convenience is key, so…

Say hello to the new Protein Bar!

Alex

“Carbs is something that has more fluctuation in my diet… my fats and carbs go up and down sometimes but fibre and carbs from veg is always a top priority for me. It is easy to just focus on protein, but it is important to always get the fibre in too!” 

Alex Crockford

 

Protein Bar is made with natural flavours and contains no added colourings, no artificial sweeteners and no preservatives. It’s also suitable for vegetarians and made with gluten-free oats.

This healthy snack is tasty too – available in three delicious flavours:

  • Cocao & Orange
  • Coconut & Papaya
  • Cranberry & Lemon

So top up your fibre and protein intake and enjoy a healthy and tasty snack at the same time – shop now.

Welcome The Beauty Bar

The Beauty Bar - All Flavours

We’ve created the Beauty Bar, a delicious, on-the-go snack with zinc, vitamin C and selenium.

The Beauty Bar is available in three delicious flavours:


Grapefruit & Pineapple



    Honey & Ginger



    Mixed Berry

There’s no preservatives, artificial sweeteners or added colourings in the Beauty Bar – simply flavours, all in less than 150 calories per bar.

Where to buy

The Beauty Bars are exclusive to selected Primark stores. Find your local store now:

London

Bromley

Croydon

Ealing

Hammersmith

Kingston
Lakeside
Oxford Street East
Oxford Street West
Romford
Watford
Wood Green

Midlands

Birmingham Fort

Cambridge

Coventry

Hanley

Leicester

Leicester Fosse Park

Nottingham

Northern & Yorkshire

Gateshead Metroctre
Newcastle
Leeds Trinity
Meadowhall
Middlesbrough

North West

Blackpool

Liverpool

Manchester

Scotland

Aberdeen

Braehead

Edinburgh

Glasgow Argyle St

Livingston

South

Basingstoke

Bournemouth

Bristol

Milton Keynes

Portsmouth

Reading Broad Street

Southampton

West Wood Cross

Wales

Cardiff New

The nutritional profile

Nutritional profile per 40 g serving of the Honey & Ginger Beauty Bar:

Typical Values

Per 40g serving

% RI *
Energy

150kcal

Fat

6.1 g

(of which saturates)

3.8 g

Carbohydrate

20 g

(of which sugars)

11 g

Fibre

2.4 g

Protein

4.0 g

Salt

0.05 g

Vitamin C

160mg

200% RI*

Zinc

10mg

100% RI*

Selenium

55 µg

100% RI*

*Reference Intake

Consume as part of a varied and balanced diet and a healthy lifestyle.