Tag: motivation

Tuesday Tip

Tuesday Tip: Put your positive pants on

Dr Nancy P

Tuesday Tip: Put your positive pants on 🤗

Do you ever wake up feeling stressed about the day ahead. Stressing about the day before it’s even happened is very common but a a recent study has shown that starting your day this way can actually impact on your brain function and performance for the rest of the day

So waking up on the wrong side of bed isn’t just a saying. The study in the Journal of Gerontology found that the more participants anticipated a stressful day, the worse their brain function and memory was later in the day – whether the actual day turned out to be stressful or not. Our ability to anticipate and prepare for things – a critical survival feature humans have developed, can be great to help prepare for and even prevent certain events. But it can also be harmful to your brain function, memory, decision making and performance. This can in turn make you even more stressed. Not to mention the increased levels of stress hormones released as you anticipate the stress you expect to encounter that day. It has also been linked to increased calorie consumption and fat deposition around the belly (due to increased cortisol).

So what can you do about it? Well it’s time to put your positive pants on! The study also showed that taking some time out in the morning to focus on more positive thoughts, or 5 – 10 mins of meditation/mindfulness practices can dramatically reduce the anticipate stress of the day ahead.

So if you wake up expecting the day to be stressful that’s the time to try something simple like some deep breathing exercises before you start your day, or try to list 3 positive things about the day to come (no matter how small). Try setting an alarm on your phone to remind you to do these things so you don’t even have to remember to do it.

Put those positive pants on and improve your day!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Low carb diets aren’t magic

Dr Nancy P

Tuesday Tip: Low carb diets aren’t magic 🌟

Low carb (or keto) diets are ALL the rage, and for some people they do seem to work….but not because they magically make you burn fat. Here’s what actually happens

#1 A reduced carb intake leads to almost immediate loss of water weight, hence sudden drops in weight at the start. It’s not fat. It will come back once you eat carbs again.

#2 They involve eating more protein, which is important for hunger control. So you’ll feel fuller and eat less calories overall, and be in calorie deficit. Calories, not carbs, dictate fat loss and gain.

#3 Protein also plays a vital role in muscle preservation, and has the highest thermic effect of any nutrient (i.e. takes the most cals to metabolise). So you’ll be burning slightly more cals each day, contributing to the deficit.

#4 They also mean more veggies. These are high in fibre and water making you feel fuller, slowing digestion and less likely to eat as many cals.

#5 More fats are also consumed, another key for staying fuller for longer and slowing digestion. So once again you’re far more likely eat less.

#6 They revolve around reducing the amount of carbs; the biggest portion of people’s diets. AND most calorie dense junk foods are carb-based so you’d be cutting those out. When you remove a food group you’re removing calories too, so you end up in a deficit.

SO how do these diets work? By getting you to do things that lead to consuming fewer calories, whilst telling you it’s nothing to do with calories and all about magic low carbs….

Does this mean you should do it? If it works for you then sure! Do I think it’s sustainable? Nope. Avoidance of food groups creates a poor relationship with food leading to binges or blow outs. It can also lead to fatigue, health risks of increased fat intake, regaining water weight when you go back to carbs, etc and of course it will only work if you have a high refined carb-based diet anyway.

My advice – everything in moderation. We need carbs as much as we need protein and fat. If you want a long term sustainable diet then just focus on reducing overall calories by whatever means works for your lifestyle.

Happy Tuesday 🤗

Xx

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