Tag: motivation

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: 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

Tuesday Tip

Tuesday Tip: Satisfying Portions

Dr Nancy P

Tuesday Tip: Satisfying Portions 🍲

Recent studies have shown that portion size is a major issue when it comes to weight gain (or lack of weight/ fat loss). So here are a few tips to curb your appetite but still feel satisfied?

#1 All the veg

Vegetables are not only low in calories, but filled with fibre and so great at filling you up. So try to make sure at least 50% of your plate is filled with veg: broccoli, green beans, asparagus etc are great, as are mushrooms, carrots, cucumber, salad etc. Also try snacking on carrot and cucumber while you’re preparing your meal to fill you up and stop you overeating.

#2 Clean eating can be dirty

Just because a food is touted as “clean” or a “superfood” doesn’t mean you have a free reign to eat as much as you like. Nuts and avocados are prime suspects here – yes they’re great for you, but the’re also full of fats (good fats) and calorie dense. So just be mindful of how much you’re eating of them.

#3 Have a treat

Don’t cut out the treats. Studies have shown that indulging in your favourite treats now and then can aid weight loss… IF you stick to measured portions and keep track of what you’re having. So if you fancy an ice cream – have it, just have a normal portion rather than the whole tub.

#4 Measure your food

Most of us aren’t as good as we think we are at judging weights and measures of food, so get those scales out and see how much you’re really eating. It’s also worth looking at the recommended portion sizes of foods from the manufacturers tosee if you’re eating a lot more than that.

#5 Eat enough

Whilst it’s important to keep portion sizes under control there is no point going for tiny portions and starving yourself. You may eat less at that meal but you’re likely to be so hungry that you overeat later, and will undo any calorie deficit you’ve built up that day (or week!). Eat enough to feel comfortably full, not stuffed and ensure you’re actually hungry before your meals – if you’re not then you’re definitely eating too much.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Post-workout Munchies

Dr Nancy P

Tuesday Tip: Post-workout Munchies 🥤🥪

Feeling very hungry after your workout? Regular workouts boost your metabolism and often increase your hunger. Those dreaded post-workout munchies can make you reach for extra snacks and eat more than you want to which could derail your fitness goals.

# 1 Reconsider your burn

Did you really burn as much as you’re about to eat? Studies have shown that we usually underestimate the calories consumed through food and overestimate the number of calories burned by exercise. As I’ve said in previous posts those fitness machines almost always over estimate and even fitness trackers aren’t as accurate as we’re led to believe. So be realistic when it comes to choosing post-workout foods. Go for something with protein, carbs and fat – and if it’s not a main meal then aim for only about 150-200 cals. A glass of milk (dairy or soya) or chocolate milk is an excellent post workout refuel.

# 2 Are you really hungry?

Ask yourself are you really hungry? Unless it’s a definite yes don’t reach for that protein shake or snack (and remember as I said last week – protein shakes aren’t really necessary for most of us anyway!)

Drink a big glass of water first and then decide. Try not to just get in to the habit of eating after workouts for the sake of it.

#3 Eat regular meals

If you’re starving after your workouts then maybe you haven’t eaten enough earlier in the day. Studies have shown regular meals with a good balance of proteins, carbs and fats results in less desire to eat extra snacks post workout and curb that hunger.

# 4 Schedule your workouts

If you always feel hungry after working out, then simply make sure to schedule exercise before one of your main meals.

That way you won’t need to eat any extra snacks, and thus additional calories, between meals.

# 5 Don’t try to earn calories to eat later

Try not to workout simply for the reward of eating later. Again something I’ve talked about before – try not to reward yourself with food. Exercise itself should be the reward so find something you enjoy – cycling, running, classes, dancing etc and then enjoy the endorphins!

Happy Tuesday 🤗

Xx