Tag: tuesdaytip

Tuesday Tip: Why weight loss plateaus 📈

Usually a few months into a new diet (or eating regime) we start to see plateaus – this is despite people claiming they are still eating the same amount (at a calorie deficit) and exercising the same. Why?

It could be that you’ve lost so much that your caloric requirements have dropped slightly and therefore you need to adjust your calorie goals, but there’s another more common reason.

A couple of recent studies found that as weight (fat) loss dropped participants subconsciously increased their calorie intake. For every 1kg of fat lost, they were consuming an extra 100 calories per day, without realising they were doing it. This is due to increased hunger in response to weight loss, and as the kgs drop, the extra calories sneak back in. So after losing 3-4kg that’s an extra 300-400 cals a day which puts you back at maintenance calories, stalling weight loss.

Another study also found that for every 1kg lost participants expended 20 – 30 cals less energy per day. This is a subconscious reduction in NEAT (non-exercise activity thermogenesis) such as standing less, walking less etc and a decrease in bodily functions e.g. blinking less, breathing slower etc

Over the course of several months, with a fat loss of say 4kg you could be unknowingly consuming an extra 400 cals, and burning 120 cals less, that means an extra 520 cals a day which wipes out your deficit, can stall any fat loss and even cause weight regain.

So what can you do?

Usually a few months in, with fat loss going well, people go back to eyeballing portion sizes and that’s where those extra calories will sneak in from slightly larger portions, an extra 5g here and there etc so I encourage my clients to go back to basics and measure portions. Also be mindful of extra mouthfuls of things you’re not tracking (grabbing the odd handful of cereal, crisp, etc).

Focus on more filling foods to help combat the hunger too – foods high in fibre, protein and good fats.

In terms of energy expenditure – try to be as active as possible – add a few more steps to your day for example, be mindful of standing more than sitting etc.

Happy Tuesday 🤗

Xx

Tuesday Tip: Muscle Confusion ≠ Muscle Growth 🏋🏻‍♀️

There’s a common belief that constantly switching up your workouts is the “secret” to building muscle and progressing with strength. The idea is that you have to “confuse your muscles” for them to grow and get stronger. But is that really how progress works?

Muscle confusion is just another trendy approach rather than a proven strategy. In reality, your body thrives on repetition, not randomness. Growth and strength come from doing the same key movements consistently over time.

That means:

• Sticking to foundational lifts (think squats, presses, rows)

• Tracking your progress

• Gradually increasing weight, reps, or control

• Staying consistent, not chasing the latest TikTok workout trend

Studies show that people who followed a structured program using familiar movements with progressive overload made better strength progress than those who constantly changed their routines.

So what should you focus on?

• Progressive overload (adding challenge over time)

• Mastery of key movements (like squats, presses etc)

• A well-designed plan that supports your goals

• Consistency, not novelty

Random variety might feel fun, and there’s nothing wrong with enjoying your workouts, but don’t confuse “feeling the burn” with actual progress. The goal isn’t to just sweat. It’s to improve.

You don’t need to shock your muscles to grow. You need to train them with purpose. Keep it simple, stick with what works, and watch your strength build week after week.

Happy lifting! 🤗xx

Tuesday Tip: Processed ≠ Unhealthy 🥦🍗

There’s a common belief that processed food automatically means it’s ‘bad’. But is that really true?

Almost everything we eat is processed in some way. A processed food is simply any food that’s been altered from its original state, which means the majority of what’s in your fridge or cupboard qualifies.

That includes:

• Pre-cut fruit and veggies

• Frozen veggies

• Canned beans or fruit

• Boneless, skinless chicken

• Whole grain bread

These foods are technically processed, but that doesn’t make them ‘bad’ or unhealthy. Processing can actually make food safer, more convenient, and even more nutritious e.g. frozen spinach that retains its nutrients better than ‘fresh’ spinach sitting in your fridge for a week.

But what about ultra-processed foods?

Ultra-processed is more of a buzzword than a clear scientific category. Definitions vary widely across studies, and the term includes everything from chips and pastries to protein bars and shakes.

So, should you avoid them altogether?

Not necessarily. Many so-called ultra-processed foods are can be nutrient dense e.g protein powders, snack bars fortified cereals etc . So what is the real issue? Some ultra-processed foods are engineered to be hyper-palatable meaning they’re super tasty and easy to overeat, which can lead to excess calorie intake over time. That doesn’t make them ‘bad’, it just means we need to be mindful.

Here’s what matters more:

• The overall quality of your diet

• Whether you’re eating enough whole foods (lean protein, fruits, veggies, whole grains)

• Managing your portion sizes and total calorie intake

Bottom line? A healthy diet doesn’t have to be 100% ‘clean’ (a meaningless term). It’s okay to enjoy convenient, processed options, especially when they support your goals, save time, and help you stay consistent. So next time you hear the word processed don’t panic. Nutrition isn’t black and white. It’s about the big picture and that includes balance, flexibility, and a bit of common sense.

Happy Tuesday! 🤗xx

Tuesday Tip: You won’t get ‘bulky’ 💪🏼

There’s a common fear, especially among women, that lifting weights will lead to getting “too bulky.” But is that really a justified concern?

Very few people naturally build extreme amounts of muscle and building visible muscle mass takes serious consistency, effort, and time. You don’t “accidentally” bulk up. It takes hours and hours in the gym every week. Building muscle does a lot for you (and getting bulky isn’t part of that!)

Here’s what the research says:

• Increased muscle mass improves metabolic health, even if you don’t lose fat. That means better blood sugar regulation, insulin sensitivity, and overall energy.

• Muscle slightly increases resting metabolism, but more importantly, it improves your body’s ability to train harder, recover better, and burn more energy overall.

• Resistance training reshapes your body – more definition, better posture, improved strength- regardless of the number on the scale

• While women may gain less absolute muscle than men due to hormonal and structural differences, they can build just as much relative muscle when training is consistent.

• Muscle doesn’t ‘turn into fat’ if you stop training, you just lose the stimulus and may retain water or gain fat if your diet doesn’t change.

Most people aren’t muscular enough to

‘accidentally’ look too big. In fact, building muscle gives you:

⁃ More shape

⁃ Better definition

⁃ Improved body composition

⁃ More freedom with food (because your body burns more!)

⁃ Long-term health benefits, including better aging and resilience

So if you’re still stuck in the mindset of always trying to get smaller, it’s time to think again. Think about building—not just muscle, but confidence, capability, and freedom. Muscle isn’t just about aesthetics. It’s protective. It’s empowering. And it’s one of the most underrated tools for aging well and living fully. And it definitely won’t result in you looking bulky!

Your future self will thank you.

Happy Tuesday! 🤗xx

Tuesday Tip: Muscle power vs strength 🏋🏻‍♀️

There’s a lot of talk online about lifting heavy, and while strength training is definitely valuable, it’s important to consider something even more important as we age: muscle power.

What’s the difference? Strength is about how much force your muscles can produce. Power is how fast they can do it. And when it comes to staying independent, functional, and to living longer muscle power matters more.

Research shows that declines in muscle power are more strongly linked to things like early death, difficulty climbing stairs, or even just getting up from a chair. One study found that for adults aged 45–75, lack of lower leg power was linked to a 35% higher mortality risk, compared to just 18% for strength. Another review of thousands of older adults showed that power explained more of the ability to perform everyday tasks than strength did. Even gentle, regular movement (like standing up quickly from a chair) is more closely linked to leg power than leg strength.

So what does this mean for your training? It means that if you’re only doing slow, heavy lifts and skipping speed or light, explosive movements you might be missing a trick. Power declines faster with age than strength does, and we need to train it to keep it.

Here are some simple ways to start:

⁃ Try timed sit-to-stands or fast (but controlled) bodyweight squats

⁃ Add light, high-speed movements to your workouts (medicine ball throws, step-ups with speed)

⁃ Break up long periods of sitting with quick bursts of activity

You don’t need a gym or fancy equipment, just a little intention and consistency. That’s not to say you shouldn’t be lifting heavier weights as well to help prevent muscle loss and preserve strength but maybe skip the “lift heavy or go home” mindset and try thinking about training for your future self. The one who wants to run for the bus at 70, play with grand children at 80, or get off the toilet without help at 90.

Invest in power now, your older body will thank you for it.

Happy Tuesday! 🤗xx