Tag: fitnessgoals

Tuesday Tip

Tuesday Tip: Don’t Stress

Dr Nancy P

Tuesday Tip: Don’t Stress 🤯

Stress – we all face it, but how does it affect our weight loss and how can we combat it? When stressed the amount of cortisol (stress hormone) increases, which can promote weight gain through increased appetite, and affect where body fat is stored (predominantly in the mid-section). It also causes your brain to choose foods that give instant energy – sugar, simple carbs, junk food etc. This is why it results in weight gain.

How to cope? If stress is a major issue for you then consult your Dr and consider a cortisol test (an easy blood or saliva based test to check your levels), but you can also minimise the impacts of stress with a few behavioural changes

#1 Remove the junk

Fill your cupboards with fresh food, grains and complex carbs e.g. oats, sweet potato, brown rice. These lessen the effects of cortisol on your appetite. When stress hits you’re less likely to mainline ice cream if you’re well fuelled, and if you don’t have it in the house it’s harder to eat!

#2 Exercise

One of the best scientifically proven ways to cope with stress; run, walk, cycle, do a workout – whatever works for you. If you’re stuck at work try to go for a quick walk if you can. It gives you time away from the stressful situation, and meets the body’s demand to “flee” when faced with stress burning off that energy the cortisol has caused to be released.

#3 B vits

B vitamins are vital to fuel brain cells, transport hormones around the body and provide energy. e.g B3 is linked to reduced stress, anxiety and depression due to it’s effect on blood flow and muscle tissue relaxation, and aids restful sleep. B6 reduces irritability through it’s synthesis of neurotransmitters that affect mood. Load up on whole grains, eggs, meat, legumes and dark leafy veg.

#4 Take it easy

Find time to de-stress, relax and take time out – just 15 mins a day has been shown to have a massive impact on stress levels – read a book, try some yoga, do a guided meditation (try the headspace app), deep breathing, have a bath, go for a gentle walk.

Happy Tuesday!🤗

xx

Tuesday Tip

Tuesday Tip: Holiday health

Dr Nancy P

Tuesday Tip: Holiday health 🌴

We’re well in to the holidays now and many of my clients and friends are off on their hols soon and worrying about maintaining their fitness whilst away, so here are a few tips for staying healthy while you’re away.

#1 No gym no prob

If you don’t have access to a gym or don’t want to spend your precious holiday time in one then no prob – take a resistance band with you and a skipping rope and you can do some cardio and resistance work wherever you are. 5 mins of skipping and a 5 – 10 min band workout is easily doable (crab walks, hip abductions, etc 2 – 3 sets of 10 -20 reps).

#2 Workout and sightsee

What better way to stay healthy and active and see the sights than combine the two. Take walking tours around the city, guided treks in the countryside, hire a bike or a kayak, take a snorkelling trip. They are a fun way to get out, get active and see new places and make the most of your hols.

#3 Pack snacks

Finding healthy foods at airports and on planes/ferries etc can be tricky, so come prepared. Pack some fruit for the plane/ferry – this will hydrate you as well. If you’re out on day trips from the hotel grab an extra apple or banana from brekkie and take that with you, or buy some local fruit and store it in your hotel mini fridge.

#4 De-stress

Emotional health is important too. Yes holidays are meant to be relaxing but they can bring their own stresses – especially if you’re herding small people around too! Try to take some time out to de-stress – try some yoga, meditation, even just a few mins of deep breathing will help.

#5 Try new things

What better time to try something new than when you’re away? If you’re at a hotel with outdoors activities give something new a go – paddle boarding, mountain biking, volley ball etc

#6 Get out and explore

Don’t obsess about not finding somewhere to workout – just get out, have fun, explore and enjoy your holiday and you’ll probably find you’re more active than you realise anyway!

Happy holidays 🤗

Xx

Tuesday Tip

Tuesday Tip: Embrace Mornings

Dr Nancy P

Tuesday Tip: Embrace Mornings ☀️

If you’re not a morning person then working out early can seem horrendous but there’s lots of reasons to give it a go. It is linked to reduced blood pressure, and studies have shown you consume fewer calories throughout the day, and it means your workout is done, leaving your day free! Here are some tips to help embrace the morning!

#1 Buddy up

It’s harder to hit snooze if someone else is waiting for you. A study in the journal of Obesity found people lost more weight when they worked out with others. So find a workout buddy – go to an early class together, or for a walk or run, or it could be a virtual buddy that you text, or share your workouts with on social media.

#2 Enjoy it

If you loathe working out in the gym you’re far less likely to get up early to do it. Find something you enjoy – bootcamp, walks, cycling, spin, etc. It’s your time so spend it on something that will get you fit and feeling happy.

#3 Be prepared

Get your kit ready the night before; lay it out, have the bag ready by the door, have your brekkie bits out and ready to go. That way you don’t have to get up EVEN earlier. Make it as easy as possible for yourself.

#4 Plan

Make a plan and commit to it. Don’t be vague about what you may do the next morning; plan it, write it down, tell someone, and you’re far more likely to do it. The first few mornings will be tough but the more you wake up early the easier it gets.

#5 Reward yourself

Set yourself a goal e.g. 4 weeks that early spin class 3 times a week, and then reward yourself with something. Don’t reward yourself with food; instead pick a reward like a new top, new trainers, trip to the cinema, time out with your book etc. If you’ve spent time working out early maybe you can have a little me time later in the day as a daily reward too.

#6 Be Happy

This sounds cheesy but focusing on the positive aspects of those early mornings makes a massive difference. Appreciating the quiet, the sunrise, the frost on the ground, being thankful you’re able to get up and workout, being happy to be up and moving will make it so much easier to stick to.

Happy early mornings guys! 🤗

xx

Tuesday Tip

Tuesday Tip: Lunchtime mistakes

Dr Nancy P

Tuesday Tip: Lunchtime mistakes 🥪

Lunch is one of the meals I’m definitely worst at and many of my clients are the same. Here are some of the biggest lunchtime mistakes that can derail your weight loss journey and how to prevent them.

#1 Eating out every day

Do you just end up buying lunch instead of bringing it? If you’re making yourself dinner each night then there’s no excuse for not making a bit extra for lunch too. Obviously there are good options you can buy but if you’re finding yourself only buying junk, or have limited options, then take lunch instead. Save calories and money!

#2 Eating too fast

I get it, you’re racing around, back to back meetings, no time to stop…. stuffing your lunch in on the go… but this is when we tend to forget about portions and over eating. A recent study in the Journal of Nutrition and Diatetics found a direct relationship between faster eating and weigh gain. Try to take at least 20 mins over your lunch.

#3 Eating too little

I often hear clients saying they only have a small salad for lunch.. and they wonder why they end up craving snacks at 4pm or tucking in to the biscuits late at night. Salad is a great lunch but it needs to be more than just leaves and a bit of cucumber. Use some dark leafy greens as a base (e.g. spinach), add veg (carrots, pepper, cucumber etc), then a protein (chicken, egg, feta, chickpeas, tofu etc) and then add some complex carbs (quinoa, brown rice, beans etc).

#4 Choice of drink

Going for a juice or soft drink at lunch in your meal deal is just extra empty calories. Ditch it and go for water (add lemon, cucumber or zero cal squash for flavour if you need) and save the calories for your food.

#5 You’re too hungry

You rush to work, skipping breakfast and by lunchtime you’re so hungry you end up making bad choices. Avoid this by either having breakfast or having a 100 – 200 cal mid morning snack (yoghurt and berries, apple and nut butter etc). This will help you make better choices at lunch.

Happy lunching! 🤗

xx

Tuesday Tip

Tuesday Tip: Surviving lack of sleep

Dr Nancy P

Tuesday Tip: Surviving lack of sleep 💤 We all suffer from bad night’s sleep from time to time. I’ve talked before about how to ensure you sleep better but here are some tips on how to cope when you just don’t get the sleep you need, without resorting to endless coffees!# 1 Stay hydratedDehydration makes you feel even more tired so start the day with a large glass of water (add a squeeze of lemon for extra freshness). Ensure you keep drinking plenty during the day. # 2 Cold showerTry contrast showers – alternating between hot and cold water stimulates your circulation. Also splash cold water on your face or use a cold damp cloth on your neck to give you a boost.# 3 Use Peppermint oilTry dabbing peppermint essential oil on your clothes, or on a little on a tissue and inhale the scent with a few deep breaths. If it’s in a skin-safe carrier then also rub some on your wrists and neck for an energy boost.# 4 MoveEven if you’re exhausted it’s important to move as much as you can. Walk or cycle to work, go for a walk at lunch, or just try 5 mins of exercises when you get up. Do something outside as the daylight blocks the production of the sleep hormone melatonin, preventing you feeling too drowsy.# 5 Eat rightIt’s tempting to reach for starchy carbs and sugar to get you through the day. Avoid these and instead grab some fresh fruit and protein rich foods (e.g nuts, yoghurt, chicken, fish etc). Avoid heavy meals that use lots of energy for digestion. You can also try chewing peppermint gum; a recent study found it significantly increased alertness.# 6 Power napIf you can take a mini nap at some point in the day it will really help to recharge your battery. Make sure it’s less than 20 mins though or you will end up feeling more tired than before. # 7 Mix it upWhen you’ve not had enough sleep you are likely to be less active and less productive the following day. So try to manage your day by focusing on activities that are “easier”and require less thought. Also try to do something different or mix up your routine to keep you alert. Try these tips the next time you’ve missed out on those zzzzzz’sHappy Tuesday! 🤗xx