Author: Dr Nancy P

Tuesday Tip

Tuesday tip: How long to give a new plan?

Dr Nancy P

Tuesday tip: How long to give a new plan? 📝

So you’re on a new health plan but how long should you keep on it if you’re not seeing the results you want? It differs for everyone, but there are some things that can help you decide.

# 1 Realistic?

Is your goal realistic? Losing 20kg in a month, or running a marathon in 3 weeks when you’ve never run 5k, are not realistic and likely to leave you feeling frustrated and ready to give up when you don’t manage it. Take a good look at your goal and make sure it’s doable. If you’re not sure then chat to an expert about it.

# 2 Are you sticking to it?

You may feel like you’re working really hard but are you sure you’re sticking to it? This isn’t about self-blame, but finding solutions e.g. are you logging your food accurately; weighing food, checking portions, tracking workouts etc. Then look at the issues; if stress or lack of time is causing you to de-rail then focus on strategies to de-stress, or time-saving hacks, rather than just feeling guilty and vowing to “try again tomorrow”.

# 3 Measuring

Often we think we aren’t getting results because we’re only focused on weight, but changing body composition may mean your weight changes less than you expect (due to increased muscle and fat loss). Try other means of measuring progress: tape measure, photos, using clothes etc. I always use measurements with clients, rather than weight, as the main focus.

#4 Tweaks

If you feel like you’ve stalled it doesn’t mean the plan isn’t working, you may just need to make some tweaks, especially if body composition has changed, or you’re getting fitter (burning less cals). Maybe you need to recalculate your daily calorie goal? or need to change your exercise routine?

#5 Enjoyment

Are you still enjoying it? You want this to last beyond your goal right? So experiment, have fun, keep trying new stuff and keep it fun. Enjoyment will keep you going – find food and activities you enjoy! If you loathe every second then yeah it’s time to change!

In general give any new plan up to 3 months and if you’re not seeing results and genuinely sticking to it, then try something that’s better suited to you and your goals.

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday tip: Tips to stay on track

Dr Nancy P

Tuesday tip: Tips to stay on track 🤗

Here are some tips beyond just changing what you eat and how much you move, to help stay on track.

#1 No distractions

Are you multitasking whilst eating – on the phone or watching tv? This affects our ability to control what we eat. So when you eat – just eat. Focus on how it tastes, savour the meal and take your time, rather than having your phone in one hand and a fork in the other.

# No good or bad

Foods aren’t good or bad. “Bad” foods aren’t going to kill you with a few bites, the problem is when we eat too much of them. Instead, think of foods you can eat a lot of, and those you can only eat a little of. Then fit foods you love in your overall plan. e.g. 1 scoop of ice cream with a bowl of fruit, rather than 4 scoops!

# Add don’t cut

Focusing on what to cut from our diets makes us feel deprived and likely to binge later. Instead focus on adding; add MORE veg, if you fill your plate half full of veg you’re far less likely to eat loads of other stuff.  Celebrate the things you can eat and all the exciting new foods or recipes you can add to your diet.

# Brush your teeth

An easy and effective habit to help the post-dinner snacking or any time of day. Brushing your teeth after you eat removes the taste of food, and acts as a cue that the meal is over, so you’re less likely to eat more.

# Track why

Tracking not only what, how much and when you eat, but also how you’re feeling can help identify any patterns or emotional eating that you may not be aware of. Just being aware of the fact you’re eating because you’re bored can help you stop yourself doing that. And you can look at the overall pattern and think of other ways to address those emotions, without food.

# What are you NOT willing to do

As well as setting goals for why we want to lose weight, it helps to be clear on what you’re not willing to do. e.g. “I’m not willing to be unable to play sports with my kids” – whatever it is, write it down. Then when motivation is failing re-read it and it will help you choose that lower calorie option, avoid the junk, go for your workout. It will help you make decisions that get you to that goal.

Happy Tuesday! 🤗

xx

Tuesday Tip

Tuesday Tip: Find the Joy

Dr Nancy P

Tuesday tip: Find the Joy 🤗

It might sound silly but one of the most important things about getting into a new fitness routine is making it fun! Here’s why:

#1 Overcoming fear

Fear is a massive obstacle for starting to get fit – fear of failure, fear of not keeping up, fear of judgement, fear of feeling out of shape while you do it, fear of getting sweaty. But the idea of having fun counters this. Find something that sounds more fun than scary. e.g. a colour 5k, or a disco light dance class with your mates, etc.

#2 Staying motivated

If you’re not enjoying it you’re far less likely to drag yourself to the gym on those dark, cold days. Fun will motivate you when things like “losing weight” or “getting fit” sound less appealing than sitting on the sofa in your pj’s watching TV. It gives you something to be excited about and look forward to. So find a workout than brings you joy.

# Staying consistent

Consistency is key so being excited about your workout (or at least an element of it!) is key to ensuring you keep going. Find that exercise that you really love, that makes you smile or laugh, that feels exciting. That way you’ll go back again and again, you won’t bail and you’ll even find yourself arranging things around it. That means you’ll keep doing it! It might be a class with your favourite instructor, or an early run with your friends, or a dance class with your partner…

# Opening up more fitness

It’s like a gateway drug lol! It lets you get comfortable with working out that may well lead on to other stuff. I never thought I’d end up doing what I do – but it’s the fun element of the classes I went to, and now teach, that opened up this world to me. Get comfy with workouts that feel fun, rather than a punishment.

# Likeminded people

Chances are if you’re there for the fun, so are others, and if they’re enjoying what you are then they’re likely to be people you will get on with. It’ a fab way of meeting people, or just finding a bunch of people to share that 45 mins of joy with.

Finding the right exercise can take some trial and error, but it’s so important to keep trying until you find that joy!

Happy Tuesday 🤗

Xx

Nutrition

What I eat in a day

Dr Nancy P

I was asked by Sundried to write about what I eat in a day… so here goes! A little overview of how I fuel my day – including that ice cream!! 🤗

https://www.sundried.com/blogs/nutrition/what-i-eat-in-a-day-nancy-priston-personal-trainer

Sundried are an ethical clothing brand making sports wear from recycled plastic and coffee. So you can workout andsave the planet and feel great doing it! 🌏 🏃🏼‍♀️

(If you’re interested in any of their kit you can get 50% off too by entering the code ‘Nancy’) 🤗

Xx

Nutrition

Tumeric – wonder spice or just full of hot air?

Dr Nancy P

Tumeric – wonder spice or just full of hot air?

Check out my article on tumeric in the latest Care magazine 🤗

There are loads of pseudo-science posts and infographics on social media all about the wonders of turmeric so I thought I’d take a little look at some of the claims and see if there was actually any scientific evidence for them (link below takes you to the magazine, or you can read it in the pics!) ☺️

Care Magazine August 2018