Tag: every step fitness

Fitness and Exercise

Bodyweight workout number 5! Ten mins, ten exercises!

Dr Nancy P

It’s workout time already! No sign of any gyms opening or classes coming back so here’s another lockdown, bodyweight home workout for you!

As usual it’s equipment-free. All you need is yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

Anything is always better than nothing so with that in mind this is another ten minute circuit – if you have more time then you can always do it twice or three times, but if you don’t then just do it once! Get everyone involved! 🙂

If you want to do it “with me” then there’s a video below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 5

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 4,  Bodyweight Circuit 3, Bodyweight circuit 2 and my first one (with no video) is here (Bodyweight circuit 1)

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Nutrition

Good snack?….

Dr Nancy P

Good snack?….. 🍫

I often hear people telling me they need to choose “better”snacks, or that they’ve swapped their usual chocolate for “good” snacks. So something like 30g cashew nuts is often perceived to be a “good” snack, whilst 30g of chocolate (Maltesers in this case) is considered to be a “bad” snack.

The key to being in control of your weight management is really understanding that there is no such thing as a “bad” or “good” snack – they’re just different. There are nutritional differences between the chocolate and the cashew nuts of course, but we don’t just choose food on the basis of it’s nutritional breakdown.

The cashew nuts are a great option for a snack. They provide healthy fats such (monounsaturated fatty acids) which help give healthy levels of HDL cholesterol (the “good” cholesterol). They also contain magnesium, iron, zinc and other micronutrients which support the immune system. They also provide some protein too so may keep you fuller for longer.

The chocolate provides you with energy, mainly in the form of sugar, and some fat. The chocolate also tastes good and for many people can give an emotional boost as well as an energy one.

Overall the calorie difference between the two is pretty marginal. So if you’re choosing the nuts in a effort to lose weight, then think again. If you’re choosing them because you like them then brilliant – keep having them. If you fancy some chocolate, then have that!

There are no good or bad foods – all foods can be accommodated within a balanced diet. Being aware of the calories in different foods empowers you to make that choice.

🤗

Xx

Tuesday Tip

Tuesday Tip: Eating too much in Lockdown

Dr Nancy P

Tuesday Tip: Eating too much in Lockdown 😋

Home workouts and our allowed outdoor exercise are great but many of us are going to be far less active during lockdown and therefore worried about weight gain. This can lead to a cycle of feeling rubbish and eating rubbish etc. However with a few little tweaks you can make sure you come out the other side of lockdown feeling physically and emotionally better!

The most important thing is to eat to your current activity, not your ‘normal’ activity. But now is definitely NOT the time to try drastic fad diets, or to be cutting out food groups, so instead focus on these tips:

#1 Reduce portion size

This is the simplest thing to do. You don’t need to cut foods out, just eat smaller portions. Start by using a side plate instead of your usual dinner plate. Reducing portions will reduce cals without needing to think too much about it.

#2 Load up on veg and fruits

Fill your plate with vegetables. The higher amounts of fibre will help to keep you full, and of course the vitamins and minerals will help your immune system. Snack on fruit; a whole punnet of strawberries is only 100 cals or so, so load up! They’ll help quash any sweet cravings too – win win.

#3 Protein and fats

Make sure every meal contains protein and fats. Protein will help with muscle maintenance, and combined with fats will keep you fuller for longer. So half a plate of veg, and the remaining half split between protein (lean meat, fish or plant based proteins), fats and obviously some starchy carbs (pasta, rice etc).

#4 Water

Make sure you’re drinking enough. If you’re out of routine you may be drinking less than usual – double check you’re having 2-3 litres in a day.

#5 Think before you eat

This is the toughest one but try to ask yourself one question before you reach for that snack. Are you really hungry or just bored? If you’re used to dashing around and suddenly you’re not then you may be boredom snacking. Pop a post-it on your fridge posing that question, so you stop and think before you snack.

Hopefully these will help you stay on track.

Happy Tuesday 🤗

Xx

Recipes

Bunny butt pancakes!

Dr Nancy P

I couldn’t resist a bit of Easter fun!

These are just my normal banana pancake recipe with some added decorations! Use whatever you like – I used blueberries, raspberries and Greek yoghurt – but any fruit, yoghurt or even melted chocolate would do! The pancake recipe is here : Quick Healthy Banana Pancakes

Happy Easter!

Xx

Fitness and Exercise

Bodyweight workout number 4! Ten mins, ten exercises!

Dr Nancy P

Well this is becoming a bit of a tradition now isn’t it! We’re over 2 weeks into this lockdown now with no sign of it changing anytime soon. So while we’re all still missing our classes here’s another little workout for you!

Once again it’s equipment-free. All you need is yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

Always remember anything is better than nothing so you don’t need to do a long exercise session. This is another ten minute circuit – if you have more time then you can always do it twice or three times, but if you don’t then just do it once! Get everyone involved! 🙂

If you want to do it “with me” then there’s a video below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 4

Oh and in case you’re wondering why my clients know the fast feet as the seagull dance… this is why: seagull dance (the resemblance is uncanny! 🤣)

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)