Tag: tuesdaytip

Tuesday Tip: Pilates to build muscle? 💪

Pilates is elegant, challenging, and amazing for mobility and core control but can it replace traditional strength training for muscle growth and strength? Social media says yes but let’s see what the evidence says.

#1 How Pilates Builds Strength

Pilates uses bodyweight, springs, and controlled movement to improve balance, stability, and endurance. You’ll definitely feel it especially in your core and smaller stabilizing muscles. But feeling the burn doesn’t always equal muscle growth. Research shows Pilates improves functional strength and posture, but not maximal strength (how much weight you can lift). Without heavier resistance or progressive overload, the larger muscle groups (glutes, quads, lats) don’t get the same challenge.

#2 What About Muscle Growth (Hypertrophy)?

To build muscle, your body needs enough tension and load to trigger adaptation. Traditional resistance training (using weights, bands, or machines) creates that through progressive overload (gradually lifting more over time). Pilates, while great for endurance, doesn’t generate the same muscle stimulus. You might see small changes if you’re new to exercise, but not the same growth or metabolic boost that comes from lifting. When we look at research on strength, lean muscle gain, cardiovascular improvements, and bone density, Pilates falls short compared to traditional resistance training and conditioning.

#3 The Best of Both Worlds

Does that mean ditch Pilates? Not at all. Think of Pilates as the side salad, not the main course. It’s perfect for improving mobility, posture, core control which are all vital. But if your goals include muscle gain, bone strength, or boosting metabolism (and these should be everyone’s goals to age well)make resistance training your foundation and let Pilates complement it.

Pilates is fantastic for core strength and movement quality but for real gains in muscle and strength, weights still win. So don’t listen to social media and think you can rely solely on Pilates. If you love Pilates then combine both, and you’ll have a balanced, powerful body for life.

Happy Tuesday 🤗xx

Tuesday Tip: Are Seed Oils Really Toxic? 🌻

You may have seen social media wellness influencers decrying the evils of seed oils (canola, corn, cottonseed, grapeseed, rice bran, soybean, sunflower, and safflower oils), calling them inflammatory or toxic. But what does the actual evidence say?

The main argument is that seed oils are high in omega-6 fatty acids, which supposedly cause inflammation and chronic disease. It sounds scary, but it’s not that simple.

#1 What Omega-6s Actually Do
Omega-6 fats, like linoleic acid, are essential, our bodies need them for cell structure and function. Most people get about 6% of their calories from them, and research shows this intake is linked with lower risk of heart disease, not higher. When people replace saturated fats (like butter or coconut oil) with seed oils, LDL (“bad”) cholesterol tends to drop.

#2 The Inflammation Myth
Yes, linoleic acid can be metabolised into arachidonic acid, a compound involved in inflammation, but only a tiny fraction (0.3–0.6%) actually does. Large studies show no link between omega-6 intake and inflammation, heart disease, or cancer. Inflammation is a complex process driven by stress, sleep, illness, smoking, and environment, not by a drizzle of oil.

#3 Processing and ‘Toxins’
Seed oils are refined with a solvent called hexane. That sounds alarming, but residual amounts are negligible and far below safety limits. Refining actually makes oils more stable, less rancid, and more affordable.

#4 The Bigger Picture
Health isn’t just about one ingredient. Social media fearmongering about seed oils distracts from real issues such as limited access to fresh food, chronic stress, inequities in healthcare, and disordered eating habits which cause far more harm.

So, can you have seed oils?
Yes, they’re safe, evidence-based, and heart-healthy when used instead of saturated fats. So instead of cutting them out, focus on adding more omega-3s (salmon, flaxseed, walnuts) for balance.

Don’t let fear-based social media nutrition trends dictate your diet. Eat a variety of foods, that you enjoy, and remember balance always wins.

Happy Tuesday 🤗xx

Tuesday Tip: Ultra-Processed Foods 🍟

With all the social media attention around Joe Wicks and ultra processed foods it’s worth looking at the actual research. You’ve probably heard that ultra-processed foods (UPFs) are toxic but let’s look at what the evidence actually says. Yes higher UPF intake is linked with greater risk of heart disease and metabolic problems etc but why?

The reasons are not as dramatic as social media makes it sound and it’s all about quantity and context.

#1 Energy balance

UPFs are easy to overeat because they’re tastier, quicker to eat, calorie dense and often lower in fibre and protein. One study showed people given UPF-based diets ate around 500 extra calories per day

compared to those eating minimally processed meals. So they’re very easy to overconsume.

#2 Diet quality

When you eat more UPFs, you naturally eat fewer whole foods. That means less fibre, fewer vitamins and minerals, and less protein from real food sources. Over time, that shift alone can explain a lot of the health differences seen in studies. It’s not that one snack bar causes disease, it’s that a diet built mostly on them means you eat less of the good stuff your body needs.

#3 Direct impact of Additives

This is the part that gets the most online attention and yet it’s probably the least important. While some research suggests certain additives might affect gut bacteria or inflammation, these effects are small, short-lived, and not shown to cause disease in humans.

The main reason UPFs are harmful isn’t because they’re toxic

or unnatural. It’s because they make it easier to eat too much and to eat fewer nutritious foods. Being overweight is biggest predictor of heart and metabolic disease, depression and early death. Over consuming anything can lead to that and UPFs make it easier to do that. The science here isn’t new.

So don’t panic, don’t stress about removing all UPF’s from your diet. Eat mostly whole foods, enjoy treats in moderation, and don’t fall for fear-based nutrition trends.

A balanced, evidence-based approach isn’t very social media worth, but it’s the truth

Happy Tuesday 🤗xx

Tuesday Tip: True hunger vs boredom 🍽️

I’m sure you’ve found yourself walking to the fridge for a snack even though you only had lunch 30 mins ago? Or having a few biscuits with your cuppa despite already having eaten? You feel like you’re hungry but you’re actually just bored. Separating boredom hunger and real hunger is important if you want to try to reduce your calorie intake and lose weight.

How do you tell the difference?

True hunger tends to build gradually. You may notice a rumbling stomach low energy, or struggling to focus. That’s your body asking for fuel. In contrast boredom hunger often hits suddenly out of nowhere. It’s usually emotional – from stress, procrastination, or simply seeing snacks nearby. It’s less about your body’s needs and more about your brain looking for a quick hit of comfort. If you respond to boredom hunger every time it hits you’ll quickly find you’re adding hundreds of extra calories. That will really hinder progress.

So how are you actually check if the hunger is real or just boredom?

⁃ check when you last ate. If you ate a proper meal 1-2 hrs ago then you’re probably not truly hungry.

⁃ Consider why you’re looking for food – are you stressed? Tired? Avoiding work? Upset? Food may just be filling that emotional need.

⁃ Are you hydrated? Thirst often presents as hunger so have some water first to see if that helps.

⁃ If after all that you’re still hungry just pause for 10 mins. If the urge disappears it wasn’t real hunger.

When you are truly hungry then eat. Restricting yourself when you genuinely need food is never a good plan, it will only backfire later. The key is fuelling yourself with meals that are balanced, satisfying, and nourishing and not cutting out foods.

You don’t have to avoid food or rely on willpower forever. The goal is awareness. The more you can spot boredom hunger in the moment, the more freedom you gain to eat in ways that actually support you.

Learning to separate the two isn’t about being perfect, it’s about improving your own self awareness and choosing intentionally. That’s how you stop food from controlling you and start eating in a way that feels good long-term.

Happy Tuesday 🤗xx

Tuesday Tip: Beat the Autumn Blues 🍂

So Autumn is certainly in the air; cooler, darker evenings and mornings. For me, and many of my clients and class members this is a tough transition. It’s hard to find motivation to continue regular exercise, and we crave warming, comfort foods. I’ve posted this before but it’s always a useful reminder at this time of year.

Low energy, low mood and low motivation makes us want to hibernate rather than work out. So how can you keep that summer mojo going? Focus on shorter workouts if you’re struggling to find motivation for long sessions. In an ideal world you’d aim for 30-45 mins of high intensity exercise 3 x week: a class, a home hiit workout, or a cycle or run. But anything is better than nothing so if you can only do 10-15 mins then that’s fine! Don’t forget all the other ways you can exercise too like gardening, walking, swimming etc

Find a gym buddy; it’s harder to skip that workout when you’re doing it with someone else. Join a colleague for a lunchtime run, or meet up with a friend at the gym or at a class. The social side of fitness plays a massive role in keeping you on track.

Try to sneak exercise in whenever you can: park further away, take the stairs, walk over to speak to colleagues in the office rather than phoning or try a walking meeting with colleagues. If you’re watching the kids play sport then walk the sideline instead of standing still.

Exercise isn’t about losing weight, it’s great for stress relief and at this time of year when things can be a bit manic it’s a great release. The endorphins will lift your mood and help energise you. Make the most of those bright autumnal days and go for a walk outside.

Focus on warming, filling foods like soups and casseroles. I also like to stew up a load of fruit (apples, pears, plums, berries – whatever!) and use it as a snack or pud. Warm it up, sprinkle some oats or a little cereal on it and a dollop of Greek yoghurt – a great comforting dish!

Oh and just because it’s not hot you still need to be drinking plenty of water. It’s even more important to ensure you’re properly hydrated at this time of year as it’s when most of us forget – so get sipping while you workout!

Don’t let the changing seasons get you down – embrace it – enjoy it and have some fun this Autumn 🍁

Happy Tuesday 🤗

Xx