Tag: tuesdaytip

Tuesday Tip

Tuesday tip: Skipping to Fitness

Dr Nancy P

Tuesday tip: Skipping to Fitness 🏃🏼‍♀️

With gyms closed we’re all having to workout at home (or outside) but as the weeks go on motivation can wane. Having just had Easter too you may, like me, be feeling like you need to do some exercise. If you can’t face long home workouts or don’t have time with home schooling/ work etc then I have the perfect solution!

This is one of my favourite cardio exercises (as many of my PT clients will already know!) – skipping! It’s cheap, easy to do and can be done almost anywhere – and it’s really effective too! As well as being great for improving cardiovascular fitness, it is also great for helping to recruit and increase fast twitch muscle fibres to keep you agile, and improves balance and coordination . Studies have shown it is as effective as a 45 minute run in improving fitness and fat burning. And contrary to what you might think If done properly, skipping is lower impact on the joints than jogging or running. However, it does require the correct technique – light 2 footed jumps on the balls of your feet, only a couple of cms off the floor. This amount of impact is enough to support healthy bone density and prevent osteoporosis but not enough to stress the knees, ankles and hips too much.

And even better, a recent study by the Waseda University in Japan discovered that participants who took part in ten mins of skipping a day experienced a drop in appetite (compared to those who did nothing or did other cardio exercises such as cycling and running). It turns out that the up and down movements from skipping actually cause less ghrelin (the hunger stimulating hormone) to be produced by the gut. So you end up feeling less hungry – which means you will tend to eat less! Ideal for lockdown eh?

Try 2 min blasts now and then through your day.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Eating too much in Lockdown

Dr Nancy P

Tuesday Tip: Eating too much in Lockdown 😋

Home workouts and our allowed outdoor exercise are great but many of us are going to be far less active during lockdown and therefore worried about weight gain. This can lead to a cycle of feeling rubbish and eating rubbish etc. However with a few little tweaks you can make sure you come out the other side of lockdown feeling physically and emotionally better!

The most important thing is to eat to your current activity, not your ‘normal’ activity. But now is definitely NOT the time to try drastic fad diets, or to be cutting out food groups, so instead focus on these tips:

#1 Reduce portion size

This is the simplest thing to do. You don’t need to cut foods out, just eat smaller portions. Start by using a side plate instead of your usual dinner plate. Reducing portions will reduce cals without needing to think too much about it.

#2 Load up on veg and fruits

Fill your plate with vegetables. The higher amounts of fibre will help to keep you full, and of course the vitamins and minerals will help your immune system. Snack on fruit; a whole punnet of strawberries is only 100 cals or so, so load up! They’ll help quash any sweet cravings too – win win.

#3 Protein and fats

Make sure every meal contains protein and fats. Protein will help with muscle maintenance, and combined with fats will keep you fuller for longer. So half a plate of veg, and the remaining half split between protein (lean meat, fish or plant based proteins), fats and obviously some starchy carbs (pasta, rice etc).

#4 Water

Make sure you’re drinking enough. If you’re out of routine you may be drinking less than usual – double check you’re having 2-3 litres in a day.

#5 Think before you eat

This is the toughest one but try to ask yourself one question before you reach for that snack. Are you really hungry or just bored? If you’re used to dashing around and suddenly you’re not then you may be boredom snacking. Pop a post-it on your fridge posing that question, so you stop and think before you snack.

Hopefully these will help you stay on track.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Losing fitness in lockdown?

Dr Nancy P

Tuesday Tip: Losing fitness in lockdown? 🏃🏼‍♀️

I know a worry for many of you (me included) is losing your fitness during lockdown. Suddenly you’re not walking to the office/school run, you’re not able to get to the gym or classes etc. Well don’t panic – it’s not as bad as you may expect.

Studies show that muscle loss doesn’t occur until about 4 weeks BUT that’s only if you stop training completely! And even then it’s minor and happens in tiny increments each week. If you continue to workout even just with bodyweight workouts then you’ll preserve muscle mass, and post lock-down you’ll be back to normal within a few weeks. If you have no equipment then focus on full body circuits, increase intensity by adjusting the tempo, and increase the volume (number of reps) e.g. a 10 bodyweight move circuit repeated 5 times etc a few times a week.

Studies show that over 12 weeks there’s only a 16% reduction in aerobic fitness overall. If you can run or cycle then this will help, but even long fast paced walks will help. If you’re into cardio classes then you’re sorted as HIIT workouts lend themselves to small spaces. You can do your own little HIIT workout, but if you struggle to motivate yourself to work hard then there’s loads of free workouts online now – see my previous posts or ask me for links). Another fab way to replicate cardio workouts is with skipping – 2 mins a few times a day as a cardio blast!

Specific fitness losses will to a degree relate to your own training/exercise history, types of exercise you do (fitness is maintained for longer if you did a variety of types of exercise e.g. not just running, and genetic and lifestyle factors. However, if you’re a regular exerciser it will take longer to lose fitness as things like increased capillary density take much longer to disappear.

So basically – don’t fret! You’re going to be fine! I hope these tips help. If you want any specific advice then please ask, anytime.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Working from Home

Dr Nancy P

Tuesday Tip: Working from Home 🏠

Working from home, be it your normal work, schooling the kids, or just now being at home as work has closed, can be hard. Productivity goes down and it’s hard to stay motivated. So here are some tips on how to make the best of it.

# 1 Routine

Try to stick to your “normal” routine as much as possible. Get up/go to bed at the same time as normal, plan your day, schedule in something every day that signals it’s the start/end of the day. These rituals will will help to keep you positive e.g. a morning workout, an evening walk or family movie time etc.

# 2 Workout

It’s vital for your mind and body to stay as active as possible. It releases endorphins, decreases stress hormones and helps create routine. Schedule it in; perhaps at the same time you would normally go to the gym /class etc. Publicly commit to it with your family or friends so you’re likely to stick to it.

# 3 Find a place

Choose a space at home that’s comfy, but not too comfy, to work in. Avoid the bed/sofa if possible. Set up the space up so it’s easy to work from; laptop/paperwork, easy access to power points/cables etc. Also set up a space to workout in. If you don’t have space for a dedicated workout area then just keep anything you need handy so it’s easy to use without spending ages getting set up.

# 4 NO distractions

Avoid distractions you can control. Put your phone away, turn the TV off, set aside a time for household chores so you’re not tempted to do them instead of the work.

# 5 Make a list

Make a list of all the things you MUST do that day, and another list of things you WANT to do if you can. Then you can prioritise and hopefully get some of the “want” list done too if you have time.

# 6 Schedule breaks

It’s easy for work to creep into all hours of the day if you’re not careful, so try to work similar hours to normal. Signal the end of the day by doing something that isn’t work; e.g. workout, a walk, a bath etc. Close the laptop and don’t leave it open all evening etc so you can separate work from home time.

I hope these tips help. If I can help at all with anything then please ask, anytime.

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

‘Grabbing a “healthy” snack ….. ‘

Dr Nancy P

‘Grabbing a “healthy” snack ….. ‘ 🥓🍞🥜

I think if you were going to choose a “healthy” late morning snack/brunch option you’d probably assume the mixed nut bag is probably a better option than a bacon roll. And you’d assume it was healthier and certainly better for you if you’re trying to lose weight/fat.

Nuts, seeds and blackcurrants are full of nutrients – “good” fats, protein, antioxidants like Vitamin E etc. So nutritionally they are a good option, but the bag also contains a whopping 607 cals, with 28g fat and only 10g protein. The combination of fats and protein will help keep you full and satisfied but thats’s a really hefty snack that probably isn’t worth those calories.

In comparison a bacon roll would probably be perceived as a “bad” choice. In reality it has far fewer calories than the “healthy” option with only 389 cals in total. It’s also lower in fat with only 17.4g and higher in protein, 18.1 g. It still provides carbs, protein and fat so will keep you satisfied until lunch. I’m not suggesting you have one every day, but it’s certainly not terrible!.

So if you’re trying to lose weight/fat, and you really enjoy a bacon bap then go for it! As long as it’s part of a balanced diet which contains fruit and veg etc it’s fine! Don’t be swayed by the idea that nuts/seeds are inherently a “better” option – they’re not always!

🤗

Xx