Tuesday Tip: Staying Consistent in Summer ☀️

Staying consistent with your health and fitness routine over summer can be tricky. When the temperatures rise routines change, motivation can dip, and suddenly the habits that felt easy in spring start slipping. With a few small tweaks you can keep things going even through the summer heat

#1 Move Early
Hot days drain energy fast. Try getting your steps or workouts in earlier before the day heats up. Getting moving early means you’re less likely to skip it due to tiredness or last-minute plans for drinks in the sunshine.

#2 Adjust Your Meals
When it’s hot, appetite can drop. Take advantage of this and focus on refreshing, high-protein options that keep you satisfied without feeling weighed down e.g. cold salads with grilled meats, picky bits, fruit salads for snacks etc.

#3 Prioritize Sleep
Poor sleep means low energy, low motivation, and more cravings. Hot rooms don’t help so try to keep your sleep environment cool, leaving curtains drawn during the day to avoid the sun heating the room, using fans, opening the windows, investing in cooling bed linen etc

#4 Modify Your Workouts
If your gym or home space gets warm, longer rest periods are key. Overheating can affect performance and health. Take your time between exercises, sip (don’t chug) cold water, go for lower impact options etc.

#5 Stay Hydrated
Dehydration will kill your energy and make it harder to stay on track. Keep a water bottle with you all day. Coconut water, watermelon, cucumber and other hydrating snacks can give you an electrolyte boost too.

Remember, it’s not about being perfect, it’s about being prepared and consistent. Keep your habits realistic, flexible, and summer-proof.

Happy Tuesday! 🤗

Xx

Tuesday Tip: No bad foods 🍕

I hear people referring to things like cake, chocolate, cookies, crisps, pizza, chips etc as ‘bad’ foods. As a result people often feel like they’ve failed if they eat them. It’s really vital to shift your perception of these types of foods if you want to have some balance manage long term maintenance and sustainability.

Of course there are foods which have more fat, sugar, or calories and fewer micronutrients. Whilst those types of food aren’t the healthiest they serve other purposes – including improved mental well being so they should absolutely be included in your diet. It just means you have to manage the portion sizes of these types of foods. Having an entire pizza, garlic bread and a tub of ice cream – perhaps not the best idea, having a few slices of pizza and a small bowl of ice cream as part of a balanced diet – absolutely fine!

This is where being aware of the calories in foods is so important. You can then manage your calorie budget to incorporate the foods you enjoy that are higher calorie. Also try pairing them with more nutrient dense foods when you can. You can’t get ‘fat’ from one pizza, or one tub of ice cream, equally you can’t get ‘thin’ from one salad or one bowl of fruit- we need all of them in our diets. Lose the all of nothing mindset and lose the idea that foods are good or bad – you can continue to have any foods you like and enjoy, just manage the quantity!

Happy Tuesday 🤗
xx

Tuesday Tip: Fat Loss is Simple – Not Easy 💪

Fat loss is simple, just eat in a calorie deficit but simple doesn’t mean easy. Hunger, cravings, and energy dips can make even the best plan feel impossible. So if you’re struggling to stay on track, here are five tips that can help you feel fuller, reduce cravings, and stay consistent when it feels tough:

#1 Move Daily
You don’t need to workout for hours every day, but daily movement matters. Walking helps manage hunger hormones, boosts your mood, and burns extra calories. It’s one of the most underrated fat loss tools.

#2 Eat More (Volume)
Load up on high-volume, low-calorie foods like vegetables, fruits, and lean proteins. They fill your stomach without costing you tons of calories so you feel satisfied, not deprived.

#3 Thicker = Fuller
Meals with more “viscosity” (oats, Greek yogurt, chunky stews etc) digest slower and keep you full longer. They’re more satisfying than thinner or liquid-based options.

#4 Chew It
Foods that require more chewing (like apples, raw veggies, or lean meats) naturally slow down your eating. This gives your brain time to register fullness and helps you avoid overeating.

#5 Sweet Swaps
Low calorie treats can help scratch that sweet itch without wrecking your progress just don’t let them take over your diet.

Most importantly remember consistency is more important perfection. You don’t need to be perfect, you just need to be consistent. Progress comes from daily effort, not all-or-nothing thinking. Show up, stick with it, and the results will come.

You’ve got this. Keep going!

Happy Tuesday! 🤗
xx

Tuesday Tip: Are you Dehydrated? 💧

Obviously the hot topic this week is the heat wave so it seemed wise to discuss hydration this week. Our body contains 5 litres of water and we can lose 2 in a single workout. Dehydration is a risk, and once you’re thirsty you’ve probably already been dehydrated for a while. So what should you watch for?

1 Dry skin

Skin is 80% water so if you’re not drinking enough your skin will show it; dull, peeling, dry skin can mean you’re dehydrated.

2 Fewer loo trips

Kidneys use water to remove waste from blood. When dehydrated they don’t function as well and you’ll need fewer loo trips. So if you’re pee-ing less than normal, drink more!

3 Dark pee

Generally the darker your urine the more dehydrated you are (some foods also colour your pee). You want straw coloured pee!

4 Cramps

Muscles are 75% water. If you’re dehydrated the body will divert water and blood from muscles to essential organs so you’ll get cramps.

5 Blood pressure changes

As you dehydrate your blood becomes thicker as the water-containing plasma becomes more concentrated. With less blood volume to pump blood pressure can drop making you dizzy or light headed.

6 Headache

The brain is sensitive to the chemical changes lack of water causes, resulting in a headache, often in the back of the head and may get worse when you bend over. A sports drink or rehydration sachet will help.

7 Constipation

Dehydration causes the intestinal cells to extract more water from food waste in the intestines, causing the waste to become hard, leading to constipation.

8 Joint pain

Dehydration causes cartilage in joints to rub; weakening and wearing over time. Lack of water delays repair to these damaged joints, causing pain.

9 Bad breath

If you don’t have enough water then you won’t have enough saliva, so you’ll get a dry mouth and bad breath.

10 Fatigue

The brain is 85% water. Water deficiency can result in a reduction of the brain’s energy supply, which leads to fatigue, lethargy, and even depression.

Never drink the 2-3 litre daily water quota in one sitting, instead drink regularly, and eat hydrating foods e.g. melon, cucumber, grapes, celery etc.

Get Sipping!
Happy Tuesday!🤗
xx

Tuesday Tip: Emotional Eating 🍫

You might think you just need more willpower to stop emotional eating or that once you lose the weight, everything will click into place. The truth is emotional eating isn’t about control. It’s about unmet needs and unaddressed feelings. Many of us est not out of hunger, but to cope with stress, boredom, loneliness, anger, fatigue. And it doesn’t always look like the classic ‘crying into a tub of ice cream’ scenario. Often it’s more subtle such as:
– Snacking when you’re overwhelmed
– Eating late at night to fill an emotional gap
– Reaching for food just because you’re tired

These patterns can become habits, and over time, they build up creating a pattern that feels hard to break.

Emotional eating is a spectrum. Whether it’s the occasional stress snack or something more persistent, the common thread is using food to soothe emotions.

So what can you do?

Instead of relying on willpower, focus on building awareness. Ask yourself – What am I really feeling right now? Learn to connect with your emotions before turning to food. Create strategies like journaling, walking, or talking to a friend etc that help you meet emotional needs without raiding the fridge.

Just like adjusting calories when weight loss plateaus, emotional eating requires us to check in, reassess, and get curious about our habits and pattern, not punish ourselves for them.

Awareness is the first step toward change.

Happy Tuesday 🤗

Xx