Fitness and Exercise, Mindset and Motivation

Winter Motivation

Are you lacking in motivation now it’s getting colder and darker? Check out my article over at Sundried for my top tips to stay motivated this winter 🥶🤗 xx

(And why not treat yourself to some nice new winter kit to help with that motivation – 50 % off everything on their site with the code ‘NANCY’ – take a look at their fab range of ethical active wear from recycled plastic and coffee grounds etc) 🌍 🏃🏼‍♀️

Click below for the article:

https://www.sundried.com/blogs/training/get-fitter-feel-better

Tuesday Tip

Tuesday Tip: Walk the Walk

Tuesday Tip: Walk the Walk🚶🏼‍♀️🚶🏻‍♂️

Many of my clients know I’m a big fan of walking and getting those steps up – and this is why! Whether you’re new to working out or just looking for something a little less intense then what’s wrong with a good walk? Absolutely nothing!

Walking is an excellent form of exercise that lets you build fitness and can help you lose weight (as long as you are creating a calorie deficit – just like any other exercise). But beyond that walking is so beneficial that it’s worth doing even if you are already a regular exerciser.

Walking is free which means anyone can do it, and you can do it anywhere. It’s also easy on the joints, requires no equipment or special skills or technique so it’s safe and easy. It’s been shown to boost bone strength, improve the immune system and give better sleep quality. A brisk walk is a great way to get the recommended daily amount of exercise in.

It’s a fab way to increase general activity – even if you regularly exercise there’s a good chance that if the rest of your day is spent sat down at a desk that you won’t be getting enough activity in to your day. A recent study showed that even a regular 90 min daily gym workout wasn’t enough to combat the ill effects of sitting at your office desk all day. And many studies have shown that ‘naturally skinny’ people will tend to have higher general daily activity levels than others, irrespective of whether or not they workout. So consider adding some walks in to your day – walk up the stairs, walk to speak to a colleague rather than calling, walk at lunch, walk to work if you can etc.

Walking is a fab way to improve your health and fitness without having to spend more time at the gym working out. It’s a great activity to do with family or friends too; and if you’re the competitive type then get yourself an activity tracker and measure your steps – most now set goals for you and you can even compete with friends (and strangers) to see who can clock up the most steps!

So what are you waiting for? Go for a walk!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Snack Triggers

Tuesday Tip: Snack triggers 🍪

Snacking can be a real issue when trying to lose fat. Being aware of the triggers can help to keep it in check.

# 1. Social Media

A recent study showed that socialising online with friends (via Facebook, Instagram etc) causes more snacking. It temporarily raises your self esteem, which lowers your self control, leading to increased snacking afterwards.

# 2 The News

Another study showed a link between watching/reading ‘bad’ news and high calorie snacking. The survey found that contemplating economic hardship and being subconsciously primed with messages to ‘live for today’ makes us seek out higher calorie foods.

# 3 Environment

The environment can trigger food cravings. A study showed that moviegoers would eat the same quantity of popcorn regardless of whether it was fresh or very stale, simply because they were ‘at the cinema’. In the same way sofa time after dinner can trigger snacking on chocolate or crisps etc.

# 4 3.23pm

3.23pm is the most likely time we are to snack, usually due to boredom, stress, and a dip in energy levels. To combat this have a balanced lunch (with protein and fats), plan in a healthy snack and save more enjoyable tasks for after lunch if you can.

# 5 Stress

Lower levels of serotonin when stressed also lead to carb cravings. Salt inhibits the body’s responses to stress. Craving salty food is the body’s way to cope with stress, so a salty, carby snack can help.

# 6 Lack of Sleep

Lack of sleep reduces your self control and willpower, and stimulates production of the hunger hormone ghrelin and lowers leptin levels (the satiety hormone). Studies found that those who are sleep-deprived eat 300 more calories per day.

# 7 Red 

The colours red, yellow and orange are appetite stimulants, making you snack and eat more. Research shows that eating in a blue room reduced calorie consumption by 33 %. So try going for bluer hued lighting, blue crockery etc.

Being aware of the possible triggers can help you to not only recognise why you’re snacking more than you want to, but make changes to prevent it.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: How to feel fuller

Tuesday Tip: How to feel fuller 😋

One of the best ways to stay on track is to keep excessive hunger in check and make sure you’re feeling full. Here are some tips to help increase fullness without increasing calories.

# 1 Focus

If you’re chatting, watching tv, even listening to fast music studies have shown you’re likely to feel less full. Focus on the food itself and remove distractions if you can.

#2 Sniff and chew

Sniff your food; smell and taste both switch on our satiety signals and help you feel fuller. Also chew more – it causes hormones that send satiety signals to be released

#3 Go for bulky and moist

The more air or water in a food the quicker it fills you up. Things like vegetable soup are a great option, or popcorn instead of crisps, or grapes instead of raisins etc.

#4 Fats and protein

Higher fat foods keep you fuller but it takes longer for the feeling of satiety to come from high fat meals compared to high protein meals (but the feeling lasts longer). Ideally combine fats and protein to maximise fullness.

#4 Sleep

If you’re sleep deprived your body produces more ghrelin (the hunger hormone) and less leptin (the appetite suppressing hormone). So try to prioritise sleep if you can.

#6 Drink

The brain often confuses thirst signals for hunger so have a glass before your meals. It will also help keep you feeling full.

#7 Small plates

We’re conditioned to fill our plates and to clear them. The empty plate is a signal to feel full and conversely a plate with food on it overrides the satiety signals and keeps us eating. Go for a smaller plate and you’re likely to feel full regardless.

#8 Fiddly foods

Choose foods that take time and effort to eat, this gives the body time to recognise that it’s full e.g. corn on the cob, fish with bones, fruits with pips or skin to peel etc.

#9 An Apple a day

Research has shown eating an apple 20 mins before a meal promotes feelings of fullness and reduces the amount of food consumed.

#10 Load up the veggies

The fibre and water content of veg will fill you up, and also slows you down, increasing feelings of fullness. Aim for half a plate of veg like broccoli, peas, green beans etc.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Tips for Eating out within your calories

Tuesday Tip: Tips for Eating out within your calories 🍽

If you’re trying to lose fat/weight then frequent restaurant meals can be a challenge. Here are some tips to help reduce those extra cals.

#1 Sauces on the side

Ask for sauces/dressings on the side. Choose tomato-based sauces, and avoid cream based ones. This can save over 300 cals.

#2 Stand your ground

Don’t feel pressured to go for higher cal options just because others are. Its your body, not theirs, so choose what you want. It should be about the company, not what’s on your plate.

#3 Check in advance

Check the menu in advance, choose your meal and log the cals ahead of time. You can then make it fit into your daily target. You’ll also be less likely to be swayed by whoever you’re with.

#4 Avoid the nibbles

It’s an obvious one but just avoid the pre dinner bread, or olives etc You don’t need them, you’re about to have a full meal!

#5 One course

Most restaurant main courses will be 650 – 1500 calories so you really don’t need more. Ideally go for one course, especially if eating out several times a week.

#6 Starter for main

Try going for a starter as a main and then bulk it out with a side salad or veg. This is also a great tactic if the people you’re with are having 2 courses – you can have a starter and a starter!

#7 Food choice

For starters opt for salad or soup (avoid cream-based ones), then fish (white fish is best) or chicken for main, grilled or baked. Vegetarians beware of cheese-based dishes and consider asking for the vegan options. For pud; a sorbet or fruit based dessert is best.

# 8 Limit the booze

Booze is extra cals so try to avoid it, or alternate with tap water and try to choose lower calorie options (e.g. slimline gin and tonic).

#9 Don’t starve yourself

Don’t starve yourself before a meal out as you’re likely to lose self control and overeat. Instead adjust your other meals to save 100-200 calories on the days before and after to help buffer it.

#10 It’s not about the food

When you look back at these events it won’t be the food you remember – it will be the shared stories and laughs, with the people you’re with. Take the focus off the food.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: How to Get a Flat Stomach

Tuesday Tip: How to Get a Flat Stomach 🙌🏼

Everyone wants a flat stomach or visible abs right? Social media is full of pics of 6 packs selling miracle supplements, teas, exercise programs, or ‘waist’ trainers which can supposedly make you lose belly fat. But sadly there’s no quick fix – if you want a flat stomach it’s going to take more than some magic tea or a load of ab exercises.

First off; everyone has abs – the muscles may be tiny or weak but that 6 pack is there. They’re just hidden under a layer of fat for most people.

Fat does NOT turn into muscle; they are two different things. You could have strong abs, but if they are buried under fat no amount of exercise will give you a flat stomach or a 6 pack, because it doesn’t address the fat on top of your muscles.

A flat stomach only appears when you have a low enough bodyfat percentage.

But ab exercises and magic teas are a lot more exciting to market than ‘eat less, move more’ … so it’s not surprising there are so many products out there making these claims.

So if you’re punishing yourself with endless sit ups every day – stop – it’s not going to give you a flat stomach. You can’t target or spot reduce fat from anywhere. That doesn’t mean we shouldn’t work those muscles, it’s important to work the ab muscles to protect your back etc.

So how can you lose belly fat? Everyone loses fat from certain parts of their body in different orders depending on age, weight, sex, genetics etc. You can’t control where it goes from first. Women will tend to hold more fat in their belly, hips and thighs, whilst men tend to store more in the belly and butt. You may not lose it from those areas first; it may go from your arms or legs etc.

All you can do is aim to lose bodyfat generally and once you lose enough of it you will see it go from everywhere eventually! The only way to do this is to consume fewer calories than you currently are. So track your calories, find out how many you’re currently eating and then reduce it! And stick with it for weeks or months (not just 5 days!). If you’re at a calorie deficit you will lose fat and at some point that fat will come off your belly too!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Too Much Protein?

Tuesday Tip: Too Much Protein? 🍗

Protein is all the rage right now – pushes for its ability to aid weight loss, help keep you full, build muscle and added to pretty much everything in the supermarket now! But is it possible to eat too much?

Yes and no!

It’s important to get enough protein – not only is it essential for health (Amino acids in protein are the building blocks for your body), it’s also great at keeping you fuller for longer, but do we really need as much as it seems? The recommended amount is around 0.75g of protein per kg of bodyweight. So if you weigh 65kg you need around 49g a day – a chicken sandwich, porridge with milk, and a veggie chili will give you well over that easily.

Studies do show that higher amounts of protein keep you fuller for longer and there’s also evidence to suggest that higher intakes of protein can help preserve muscle mass when losing weight. If you’re trying to build

Muscle then higher protein is also important(1.2g to 1.6g per kilo).

But…. just because slightly more protein is good that doesn’t mean loads is better.

Studies have shown over 2g per kg brings very little benefit. There’s no way to store protein so any surplus is used for energy – which means of course if you’re consuming more calories than you expend you will store it as fat. Despite scaremongering about excess protein and kidney issues there is little evidence of this in healthy adults. There is evidence though that excess protein causes changes in gut bacteria and digestive issues.

It’s also worth considering what you’re cutting out in order to get extra protein in. If you’re swapping grains for protein you’ll be consuming less fibre which can lead to gut issues.

For the majority of people, exercising regularly and eating a balanced diet, you’ll be getting plenty of protein. So if you’re reaching for ‘protein’ laden snacks just because you think they’re better then don’t bother, have what you enjoy instead. If you’re adding protein powder to everything just for the sake of it – stop and think whether you really need to. Are you just adding extra calories for the sake of it? As always, balance is key! 🙌🏼

Happy Tuesday 🤗

Xx