Why You Really Need to Sleep … 😴

I’ll be the first to admit my sleep is less than optimal and let’s face it—most of us aren’t getting enough sleep. But lack of sleep is messing with more than just our energy levels. Here’s why sleep needs to be a priority:

#Your Brain Needs Sleep

Not sleeping enough makes it harder to think, focus, and remember things. It can also mess with your decision making and leave you feeling ‘foggy’.

#Serious Health Risks

Lack of sleep is linked to high blood pressure and increased risk of heart attacks. It triggers release of more of the stress hormone cortisolwhich keeps your body in “fight-or-flight” mode.

Your immune system takes a hit, leaving you more likely to get sick.

#Sleep and Weight Gain

Sleeping less than 6.5 hours a night has been shown to increase the risk of obesity. Sleep affects the hormones that control hunger and fullness so with less sleep you’ll feel hungrier, find it harder to feel full and you’re likely to crave more junk food for a quick energy boost.

#Mental Health Takes a Hit

Chronic sleep loss is linked to increased levels of anxiety and depression. It results in low energy and a worse mood overall. It’s also linked to increased alcohol consumption.

# Lower energy, poorer choices

When you don’t sleep enough, you’re not just tired, you’re irritable, less motivated, and less likely to make good choices for your health. You’ll have less energy, meaning you’re also less likely to work out/walk etc so your activity drops too.

Getting 7–9 hours of sleep isn’t just nice—it’s essential. Better sleep means better health, better mood, and better energy to tackle life. And if you’re trying to lose weight it’s one of the things you need to prioritise.

🤗xx

What you think lifting weights does 🏋🏻

There are a lot of misconceptions and fears around lifting weights – especially for women. Many people believe lifting weights is only something you should do if you want to build ‘big’ muscles and will result in a certain, often termed ‘bulky’, look. Whilst altering body composition to achieve that look is valid reason to lift weights there are loads of other important reasons, not related to aesthetics, which are even more important as we age.

# Strong musculoskeletal system

Lifting weights improves the strength of our entire musculoskeletal system – muscles, ligaments, tendons, joints and bones. This helps us stay mobile, strong and safe and far less prone to injuries and health concerns such as osteoporosis.

# Independence

As we age we lose muscle mass which means we lose strength and bones become more brittle and prone to fractures etc. By lifting weights you maintain bone strength and muscle mass meaning as you age you can maintain your independence – get up without assistance, carry your groceries, lift heavy stuff, and are less likely to break bones if you do fall.

# Improved power

Power depends on the ability to generate force. As you get older you have to continue challenging your nervous system to be stable, powerful and coordinated. We lose power at almost twice the rate we lose strength. Power enables you to stop yourself if you fall, stop your children running out in front of a car, lift bags onto the kitchen side etc. Lifting weights aids in power development and maintenance.

# Proprioception

This is the awareness of your body’s position and movement in space and is a component of balance. Lifting weights improves your awareness of what your body is doing and how it’s moving. This improves coordination and is vital for daily movement.

# Resilience

Any form of fitness training requires you to challenge yourself, learn new skills, be consistent and willing to put yourself out of your comfort zone. This encourages mental and physical resilience and can help you manage stressful situations.

So lifting weights isn’t just about your looks – it’s vital to loads of aspects of your life, health and well-being. So if you’re not already then consider adding some form of weight training (be it a class or in the gym) to your workout schedule.

🤗xx

I need to give up sugar… or maybe sugar isn’t the problem? 🥣

One of the many diet myths I hear a lot is that sugar is bad, and clients will often say they need to give up sugar. Now in reality this usually means they intend to give up things like biscuits, chocolate, cakes, ice cream, doughnuts etc. Very few people are mainling pure sugar! These foods aren’t just “sugar” – they all contain significant amounts of fat too.

As you can see from this comparison – 50g of sugar contains nothing but sugar. It’s 50g of carbs – no fat, no protein etc. All of those carbs are sugar and 100% of the calories it contains are from sugar. The jam doughnut on the other hand contains around 12.4g sugar which accounts for only 17% of the total calories. The majority of the calories come from fat, other carbs and a little protein. The foods that people commonly associate with sugar are a mixture of sugar, fat and salt which make them hyper-palatable. That means they’re designed to taste really good – which encourages you to eat more. Eating 50g of pure sugar in one sitting is actually not a pleasant experience (try it – I dare you lol!) and it isn’t something most people would do. Eating a jam doughnut or 2 though – well thats super easy. To consume the same amount of actual sugar as pure sugar you’d need to eat 4 doughnuts in one go.

So this combo of sugar, fat and salt is what makes doughnuts and other snacks so easy to over eat. That’s not to say doughnuts are bad but they have the potential to derail you from your goals because they’re calorie dense (i.e. more cals in a smaller package) and as I said they taste great so you’re likely to eat more. So it’s not the sugar thats causing this – its the combination of ingredients in these products. So vilifying sugar is pointless and a misunderstanding of where the real issue lies. In fact sugar is actually an important nutrient and the brain’s main fuel source.

In sum, sugar isn’t “bad”, it isn’t causing you to gain fat in itself and you don’t need to give it up. If you have a balanced diet then having the odd “sugary” snack like doughnuts etc is fine – just account for it in your calories.

Enjoy 🤗

xxx