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Nutrition and Calorie Tips

‘Just a savoury snack…’ 😬

‘Just a savoury snack…’ 😬

Sometimes you just can’t beat a savoury snack and crisps often fit the bill. There is absolutely nothing wrong with this. People often wrongly assume that to lose weight they need to stop snacking completely. Trying to completely cut out snacks is usually totally counter productive and unsustainable long term.

Snacks are no different to your main meals – they’re just a label for smaller portions of food. It doesn’t matter if you have 3 meals and no snacks, 4 meals and 3 snacks, 1 meal and 6 snacks a day… as long as the total calories are below your daily expenditure (and therefore you are in a calorie deficit). The problem arises though when those snacks aren’t smaller portions at all.

Crisps are a great example of a savoury snack that often becomes more than a snack. It’s very easy to eat well over 700 cals in one sitting without even realising it. However a smaller portion of 40g which is still a decent amount of crisps is much more manageable within your daily calories.

So rather than trying to ‘cut all snacks’ instead work on moderation – try to keep those ‘snacks’ as actual snack-sized portions and most importantly be aware of the actual quantities you’re eating and fit them into your diet accordingly.

Enjoy 🤗 xx

Tuesday Tip

Tuesday Tip: Don’t rely on the scales

Tuesday Tip: Don’t rely on the scales 🤗

I tell clients not to weigh themselves too often, or worry about short-term weight fluctuations, but why? Your body is 60% water and it’s one of the first things you lose (or gain). Fat mass can’t change overnight so being 1-2kg heavier in a day won’t be fat. Average water loss/gain over 24hrs ranges from 0.5 – 2.5 kg. To lose a 1/2 kg fat in a day you’d need to burn approx 4,500 cals; a massive extra calorie burn for one day! Water however is lost (and gained) due to:

#1 Low-carb diets – when you cut carbs you lose water as the body uses glycogen for energy. It’s stored with water so using it releases water which you pee out.

#2 Increased protein – Protein breakdown creates urea and nitrogenous waste which need water to be removed from the body – the water flushes them out, so more water is lost.

#3 Salt – If your diet is high salt your body retains water to dilute the excess sodium e.g. a particularly carb heavy, high salt meal will lead to greater water retention. In addition high salt results in high blood pressure which can cause cardiovascular damage long term.

#4 Caffeine – is a mild diuretic i.e causes water loss and increased urination. This is more pronounced if new to caffeine. If you regularly drink it the effect will be small, but a very heavy coffee day could impact your water weight.

#5 Alcohol – this prevents the release of vasopressin, a pituitary hormone that regulates water loss. Water loss (dehydration) is a side effect of alcohol (hence the hangover) so this will reduce your water weight too.

#6 Exercise – if you exercise intensely, or in hot weather, you will sweat more and lose water. Try it – weigh yourself pre and post a really intense session and see how much water you’ve lost.

So it’s normal for weight to fluctuate which is why weighing daily or multiple times a day is pointless (unless you are using them for weekly averages). Long term weight changes result from changes in fat and lean muscle so if you’re seeing big losses in only a day or so then you know it’s water loss, and if you wake up a few kg’s heavier than the day before you know that’s not fat either!

Happy Tuesday 🤗

Xx

Fitness and Exercise

All 20 Ten Min Bodyweight workouts (pdfs)

Here are all 20 of the pdfs of the ten minute bodyweight workouts

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

Bodyweight Circuit 1

Bodyweight Circuit 2

Bodyweight Circuit 3

Bodyweight Circuit 4

Bodyweight Circuit 5

Bodyweight Circuit 6

Bodyweight circuit 7

Bodyweight Circuit 8

Bodyweight Circuit 9

Bodyweight Circuit 10

Bodyweight Circuit 11

Bodyweight Circuit 12

Bodyweight Circuit 13

Bodyweight Circuit 14

Bodyweight Circuit 14

bodyweight circuit 15

Bodyweight 16

Bodyweight Circuit 17

Bodyweight Circuit 18

Bodyweight Circuit 19

Bodyweight Circuit 20

Have fun! 🙂

xx

 

 

 

 

 

 

Nutrition and Calorie Tips

“But I need to have a protein shake to get enough protein…”

“But I need to have a protein shake to get enough protein…” 🥤

I’ve talked about whether you really need protein shakes or not before. There’s often an assumption that to get “enough” protein when you’re working out that you need to start having protein shakes. I’ve spoken about these before but this is a nice illustration of why they’re not really necessary for most people unless you actually want to have them.

Protein itself is essential, especially for maintaining and building muscle, so it helps with recovery and is also great at keeping you feeling full. But most people’s diet includes more than enough protein as it is and it’s pretty easy for most people to eat the required amount, with no shakes or powders required. Unless you’re an olympic athlete or a serious body builder you won’t need to be taking in excessive amounts of protein anyway. If you do however want to have a protein-rich snack or meal then a great option is 0% greek yoghurt – same calories as a generic protein powder serving and actually has more protein! And for many people it’s a nicer option than a shake. And it’s real food which is also an added bonus (plus it’s delicious with fresh fruit).

So if you don’t fancy protein shakes you definitely don’t need them! If you like them and they’re a handy way to get a snack in then go for it though! Just don’t believe the marketing hype!

Enjoy 🤗 xx

Tuesday Tip

Tuesday Tip: Back to the Gym

Tuesday Tip: Back to the Gym 🏋🏼‍♂️

After months of lockdown walks, home workouts, online classes etc the gyms are finally open again and many people are keen to return. Here are some tips for returning

# Familiarise yourself

New measures such as one way systems, time limits, reduced capacity, lack of changing rooms etc will be in place. Read the gym’s info and check their rules – that will help reduce anxiety about returning. Remember this is new for all the staff too so be understanding of that too.

# Plan your workout

With limited time in the gym it’s important to plan your workout. Your body’s ability to handle a high volume of training will have decreased, so aim for whole body workouts rather than targeting specific muscles etc. Let your body acclimatise with lower weights and reps etc. Be sure to warm up and include recovery time. Having just got back to the gym you don’t want to get injured and be out of action again!

# Book

You will need to book for many activities so plan in advance. With capacities reduced that also means you need to cancel if you can’t make it and if you’re on a waitlist then it’s your responsibility to check that waitlist and either be prepared to come and hope you get in, or cancel off the list so others have the chance.

# Do what you enjoy

After months away, you may find that your motivation is flagging so pick something you enjoy!

# Expect some soreness

You may be sore after your return. That’s normal; delayed onset muscle soreness is a natural response to using your muscles in diff ways. It usually occurs 1-3 days after the workout. The best advice is to keep active; walk, swim, do a diff style class, but keep the muscles moving.

# Hydrate

When you go back to the gym your body will need more hydration than usual. Many gyms will require you to bring your own water bottle as fountains will be out of use.

# Look after yourself

How you take care of yourself during downtime can have a significant impact on your exercise regime. Stay hydrated, eat well, don’t rely on coffee and sugar to get you though, and try to prioritise sleep.

Can’t wait to see you back!

Happy Tuesday 🤗

Xx