The weekends can be a tricky time. People tend to go off the rails with nutrition purely because one bad meal turns into another and another and another. And before you know it, the drinks on Friday after work have led to a blow out Saturday and Sunday.
Another possible reason is that you’ve restricted yourself from Monday to Thursday and this has led to the perceived need for a reward.
The after work drinks on a Friday, leads to a takeaway pizza or kebab at 1am. This is then followed up by a fry up Saturday morning because you are hungover and craving greasy food. To top it off, a Saturday night takeaway will help give you that final cure.
You’ve gone form a position of a consistent and disciplined calorie intake throughout the week, to a mega splurge Friday, Saturday and Sunday.
This huge influx of calories is counterproductive to the calorie deficit you have just sustained over the course of the week and in many cases it will actually shift you out of a deficit and into maintenance, meaning that weight loss stalls.
Your lack of regard for Friday, Saturday and Sunday will only serve to hamper your progress. It’s no wonder why you are not losing weight.
By the time you jump on the scales come Monday morning, you're then inflamed, holding onto water, digestion is up the left, sleep deprived, not to mention you appear much heavier.
Take back control of your weekends and you’ll quickly find that your weight will drop, progress will continue and your body composition will improve as well.
If you are not prepared to stay disciplined Friday through Sunday, then don’t moan come Monday morning if the number on the scale has suddenly risen.
If you are an active individual, you may be eating an in-adequate amount of protein to support your fitness goals and you may be subsequently sabotaging your efforts in the gym.
Whilst it’s easy for most of us to get enough protein at dinner and lunch, breakfast can be a struggle.
In my experience people (a) don’t feel up for eating large amounts in the morning and (b) the thought of protein in general at that time of day can be off-putting.
In today’s example, I give you 3 x simple, calorie controlled breakfast ideas, all of which offer 20-30g of protein.
A protein-packed breakfast can really satisfy your appetite and help you eat healthier all day long however and that is why it is worth considering.
People who eat a high-protein breakfast consumed on average 200 calories less at lunch, than those who ate a calorically identical meal which was more carb heavy.
Protein increases satiety by decreasing levels of ghrelin, the body’s hormone that tells the brain you’re full.
Bagels, cereal, and fruit smoothies which are often breakfast favourites, don’t always pack a big protein punch. Not to mention, if you skip your morning meal, you’re not getting any protein at all.
Protein is crucial for fat loss as you want to hold onto as much lean tissue as possible whilst chipping away at that fat. Its filling, and triggers the release of satiety hormones that blunt appetite.
Also, let’s not forget that protein is a crucial part of your breakfast, because it supplies you with energy for the morning, keeping you awake, alert, and focused.
Who doesn’t love a Wagga's. This restaurant has taken the high street by storm since its launch 1992 and is now a family favourite.
The majority of people have no clue how easily calories can add up in just one meal though and today I want to bring that to light with the content in the infographic.
In today’s example I show you how quickly you can accumulate 1,977calories without even thinking about it and trust me, this is doable.
Can you still enjoy a meal out with friends and not let it ruin your goals however? Yes of course. You just be aware and pay closer attention to what exactly you’re eating.
This is a simple case of raising awareness. So before you jump in with, oh I would never eat those foods or that volume of food, you’re missing the point.
I know I can put my hand up and say I’ve been there, done it and got the t-shirt. A Wagga's with mates can quite easily turn into a calorie marathon.
Shall we get a few dishes to share? I’ll just try a bit of that one, that one, that one and that one. Cue the binge alarm.
While eating out might be tasty and quick, high calorie meals can also be damaging to your health if eaten too often, as they can contain excessive calories, saturated fat and salt.
Now remember, regularly eating too much fat, saturates and salt, all common in restaurant sauces etc, can also play havoc with our long-term health.
Over the Easter period people are surprised when they gain anything from 1-4 lbs in weight. Times have changed. Treats such as Easter eggs are almost 3 x the size they were when I was growing up. But more importantly weight gained over any holiday period is rarely lost by the majority of people.
Why not approach things differently this year and make Easter 2017 the year that you don’t have to ask for a larger belt.
Yes it's tough and yes you'll have to make some calculated decisions, but ultimately you'll feel better about yourself in the long run and it won't be all doom and gloom next week when your back at work and annoyed at your potential weight gain.
Try the tips below to help you avoid the infamous Easter waist expander.
(1) BE STRATEGIC - Easter Sunday itself doesn't do the damage. People go ballistic all weekend from Good Friday into Easter Monday. Plan how you’ll deal with all the chocolate eggs. Moderation is key, not a reckless regard for eating and classic binge overindulgence.
(2) START WITH EXERCISE - Morning workouts can help ensure better behaviour for the remainder of the day. You'll then have less cravings for those high-fat/sugary treats that are in arms reach. It also benefits you physically and puts you in a proactive mindset to be more careful about what you eat for the rest of the day.
(3) FILL UP ON PROTEIN - A protein packed breakfast of eggs (protein) & smoked salmon (omega 3) will reduce the likelihood of snacking. Go with a decent serving of lamb (rich in protein), plus your standard vegetables for Easter dinner.
(4) MINDLESS EATING - It doesn’t take long to polish off an Easter egg and the accompanying treats when in front of the TV and then say hello to an extra 500 calories. It's easy to get carried away, so beware.
(5) HEALTHY SWAPS - Simple substations can painlessly cut calories. Instead of throwing your eating habits, and sanity upside down, focus on making simple food swaps.
I quickly want to touch on one of the biggest qualities required when embarking on any diet or fitness programme and that is PATIENCE.
When people target permanent weight loss, the quality of PATIENCE is a crucial factor.
Without it, you might find yourself making decisions that lead to taking short cuts and ultimately, long-term disappointment.
The need for instant results is short sighted and problematic. But thats the current world we live in. People want a solution within days, not months, hence why many will go to extreme lengths like juicing diets or firing down pills bought online.
The one thing I often talk about with clients when we discuss eating history and behavioural psychology is SUSTAINABILITY.
Healthy eating has got to be sustainable, otherwise you’ll throw in the towel and potentially rebound binge, undoing all the hard work you did in the first place. Too drastic a diet or too strict with what you can and cannot eat and people will not be able to adhere to it.
Your body is extremely smart and progress is slow whether you want it to be or not. Fat loss is not something that rapidly occurs. There are times when it will move faster than others, but ultimately it is a very slow process.
People often think that when they push things to an extreme, it will accelerate progress. Like under eating or eating an extremely low calorie diet for example. .
The body adapts to the situation it is dealt with. It is not designed to be 5% body fat and below, just like its not designed to be 30% body fat and above.
Yes results will come over time, but they will be gradual and that needs to be expected. Forming new lifestyle habits is the hardest part and also takes time.
To lose weight permanently, you need to rewire your brain, eating preferences and change your relationship and approach to food. That in itself can take significantly longer than a few weeks, or even months. So buckle up and prepare to the long ride, not the short journey.
The ladies in my Boot Camp class have been working incredibly hard over the past seven weeks and as a result, most if not all have experienced muscle soreness in the days afterwards.
When you exercise intensely, it causes small micro-tears in your muscle tissue, which leads to DOMS (delayed onset of muscle soreness).
It typically develops 12 to 24 hours after a tough workout, and can remain for two or three days.
Symptoms include slight swelling, stiffness, reduced range of motion and increased tenderness in the key muscle groups.
I often get asked if there is anything you can do to reduce this pain and stiffness.
The simple answer is YES. Whilst you can’t stop it from occurring completely, you can certainly take steps afterwards to reduce it.
If you would like to speed up recovery, follow these tips below to help you feel 100% again.
(1) STRETCH: Slow, gentle stretching of the key muscle groups, will relieve that tight feeling and diffuse the pain.
(2) GENTLE MASSAGE: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed up recovery.
(3) FOAM ROLL: Using a foam roller to massage your muscles can significantly reduce DOMS. Spend extra time on tight spots in a smooth and controlled manner.
(4) WARM BATH: Warm water will loosen up tight muscles and improve circulation. Better circulation means more oxygen and nutrient-rich blood being delivered to rescue your aching muscles.
(5) HOT/COLD TREATMENT: Apply an ice pack for 10 minutes, followed by a heat pad for 10, then repeat. It promotes circulation and muscle recuperation.
(6) FIT FUEL: You have got to make sure that you are taking onboard enough healthy proteins, carbohydrates, and fats, all which play important roles in muscle repair.
Heart rate monitors…. A useful gadget worth investing in?
Heart rate is an important indicator of the intensity of effort and the body's physiological adaptation.
Heart rate monitoring is an important component especially in cardiovascular fitness assessment and fitness training programmes.
The have been developed to measure healthy people’s heart rate and help people exercise safely and effectively.
Here are four benefits of how a HRM’s can transform your training –
(1) CALORIES BURNED: By far the biggest attraction to females who work out especially is knowing what they’ve burned at the end of a session. HRMs’ calculate the number of calories expended during a training session based on your weight, height, age, gender, your individual maximum heart rate (HRmax) and how hard you’re training.
(2) IMPROVE HEALTH: HRMs can help you find and maintain the right exercise intensity to reach your goals. Specific zones and time requirements to reach weight loss and fitness performance goals are beneficial tools for the individual.
(3) MEASURE EFFORT: The work-rate of your heart is the most accurate method of determining how much benefit you are deriving from your specific workout.
(4) PREVENT OVERTRAINING: Feedback from HRMs can help prevent you from exercising too hard and avoid over-training. A resting heart rate that is higher than you expect before, during, or after a workout, can be a sign that your body is stressed and needs more recovery time.
(5) TRACK PROGRESS: HRMs are now able to store and display multiple training sessions, which will help you identify possible training errors, or hopefully just reinforce that you are on track and doing fine.
(6) SLEEP TRACKER: HRMs can give you useful information about the quality of your sleep, and then you can take steps to improve it if needs be.
Two good options include the Polar M400 and the Garmin Fr230, pictured below. Both available on Amazon for around the £100 mark. Links to each are provide above.
Picture this, it’s mid-afternoon and you’re only halfway through your to-do list, but until you get a serious coffee or sugar hit, all you can think about is sneaking off for a cheeky power nap.
Ring a bell?
Those overwhelming responsibilities and demands can drain every ounce of energy before the day is even close to ending.
Are you constantly tired of feeling tired all the time? Join the club. We’ve all been there.
It has been hypothesised that we are suffering from a worldwide energy crisis sparked by lifestyles that leave us rushed, strained and running on empty.
Different circumstances dictate the level of tiredness, but there are certainly things we can do to help.
We all tend to blame tiredness on a busy lifestyle and nine times out of ten you are spot on. But if you are feeling tired all the time and your constantly asking yourself ‘why am I so tired’, I would always recommend seeing your local GP for bloods. Better to rule everything out first and foremost.
When that is done and you know it’s not anything medical, instead of fuelling up on coffee and chocolate bars, try these healthy, energy-boosting tips -
(1) EXERCISE – Ideally first thing in the morning can help set the tone for the day. Exercise helps our circulation, oxygen delivery and helps get rid of toxins. Most importantly it helps channel adrenaline and dissolves stress.
(2) DIET – Fuel your cells with good quality lean meats, fish, fruit, vegetables, nuts and seeds. Look to vitamins only if you have a deficiency as prescribed by your GP.
(3) SLEEP - Is easily one of the best meditation out there. Aim to be in bed by 10 pm and rise by 7am. Make your bedroom dark, quiet and clean with fresh ventilation. Avoid stimuli such as caffeine, alcohol and emotional conversations pre bed as they will leave your mind wondering.
(4) HYDRATION – A lack of fluids is a major cause of fatigue, since they transport nutrients and oxygen to our cells and organs. At least eight cups (two litres) of fluids per day is advised to stay properly hydrated. Ditch fizzy soft drinks and coffee and keep a bottle of the clear stuff by your side throughout the day.
(5) IRON CHECK - Sluggishness, especially in women, may be a sign of low iron, which helps the blood absorb energy-producing oxygen. Key sources of iron is red meat as well as seafood, whole grains, leafy green vegetables and legumes, so make sure your diet is balanced.
One of the most common excuses for any parent, especially new Mums is that they don’t have time to exercise and as a new parent myself, I get it.
Rushing from one thing to the next, feeding, changing, nap time, tidying the house, dropping the kids off at school, making lunches, making dinners, whilst also trying to juggle your own work commitments.
I totally understand that it’s tough and we often overlook ourselves in favour of looking after our children.
The ‘not enough time’ excuse however, often relates to something deeper for example a lack of motivation or lack of enjoyment from exercising full stop.
The key thing with all new Mum’s is that their bodies have changed quite significantly and so their self-esteem takes a bit of a hammering as emotions are all over the place at the best of times and it can be difficult to deal with.
My first bit of advice in terms of reaping the benefits of exercise, it adopting a change of attitude by thinking what you ‘CAN DO’ rather than what you ‘CAN’T DO’.
It doesn’t matter how little or how often, any form of exercise to begin with is a fantastic step in the right direction.
Poor time management and holding onto the fear of failure are often the two key drivers that cause many new Mum’s to be in denial about their health.
If you want more energy, to look younger, to feel good about yourself, to be comfortable in your own skin or to lose some weight, then your health has to be a priority.
Here are a few pointers, which will help you kick start a new fitness and health journey towards getting your pre-baby body back: -
(1) EXERCISE WITH THE KIDS – Children always have a smile on their face when they are moving around, engaged and having fun. Try to find an exercise class that enables you to bring along your little one. Win, win.
(2) MAKE A PLAN – Whatever your goal is, make sure you write it down. Make a plan for the week ahead so that you and your partner can identify ‘HIS’ and ‘HER’ time. That time for you, can then be used for exercises, to relax, to have a bath, to read, to switch off or even go for a swim. The metal wellbeing benefits from this will be huge.
(3) FAMILY SUPPORT – Can your parents step in for an hour during the week perhaps to enable you to switch off or go to the gym or a walk? I don’t know many grandparents who would turn down the opportunity to spend time with their grandchildren, so take advantage and don’t feel guilty.
(4) THINK HIIT – You don’t need a fancy gym membership to get an effective workout in. There are tons of simple low-impact exercises you can do at home or at the local park in a HIIT fashion. Think short, sharp periods of exercise followed by periods of rest. 15 minutes for most people to begin with will be suffice, then slowly build it up each week.
(5) FIND YOUR ACTIVITY - Find something that suits your lifestyle and that makes you smile, then go back for more. Once you understand your fitness personality, you’ll be able to identify activities you actually enjoy and finding time for them will become much easier.
It doesn’t matter what diet you follow. To lose weight, you’ve got to know when to ease back on your portions.
Easier said than done when you're faced with a giant bowl of your Mum’s home cooked bolognese however.
But there is no denying that our portion sizes have increased dramatically over the past ten years and many people have no clue about what represents a normal sized portion in the first place.
The net result is that the majority of people are overeating.
Those excess calories derail our weight loss efforts and in fact result in weight gain, because we are in a calorie surplus.
The ultimate answer is to weigh and measure your food, but that is time consuming and tedious.
In an effort to keep on track with your eating, use these simple cues to keep your portion sizes under control:-
(1) SAY NO TO DIET FOODS - Fat-free and low-cal means hyper palatable foods that are easy to overeat. Many packaged foods are so low in one nutrient like fat, sugar, or calories, that they're ridiculously high in another.
(2) LOAD UP ON VEGETABLES - Fill half of your plate with vegetables, one-quarter with protein, and one-quarter with carbs. Increasing vegetables, automatically decreases portion sizes of more calorically dense foods, like pasta and bread.
(3) MOVE AWAY FROM LEFTOVERS - I'd never endorse wasting food, but it doesn’t mean you need to finish off everyone else’s plate. Avoid the temptation to polish off children’s meals or to nibble leftovers on the side.
(4) 20 MIN RULE - Think you haven’t had enough? Wait for about 20 minutes before reaching for a second helping. It can take a little while for your stomach to signal to the brain that it's full. Avoid the temptation to keep eating.
(5) CUT YOUR FOOD BEFORE SITTING - When you cut up your food, it automatically takes up way more space on your plate, which psychologically can help you feel like your meal will be more fulfilling.
With me in your corner, you will not fail. I will build a bespoke Personal Training plan around you. I will give you the tools, accountability and guidance to achieve the absolute maximum results possible with as little as 2-3 hours per week in the gym.
With a proven track record of client results, testimonials and transformations, it’s not a case of promises, its goal orientated. If you are willing to commit to the process, work hard and put your trust in me, you will achieve exceptional results, no matter what your age, ability or starting point.
I give everything to make sure my clients change their lives and meet their own personal goals and I will help you to unlock your inner motivation with life-changing results.
Whether your goal is to reshape your body or radically transform your health, I know that truly life-changing results require a personalised approach built on partnership, accountability and hard work.
