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NUTRITION TIPS

FITNESS HUB 21 NUTRITION TIPS

 

FOOD CHOICES
Vary fruits, vegetables, fats and protein sources to expose your body to as many nutrients as possible
LOW GI FRUIT – 2-3 X A DAY MAXIMUM
Apples Plums Grapefruit
Cherries Prunes Peaches
Grapefruit Strawberries Coconut
Pears Blueberries Kiwi fruit
Raspberries Oranges
BREADS AND GRAINS – ELIMINATE WHERE POSSIBLE OR MAKE THE BEST CHOICES
Spelt or rye bread – for most its better to eat a couple of times a week
Brown, wild or red organic rice

Oats – soaked in water overnight and cooked in the morning

Buckwheat

Pearled Barley

Quinoa

FATS – use a variety to provide the body with more nutrients
Organic cold pressed Coconut oil – (good for high heat)
Organic cold pressed olive oil – sainsburys do a good one
Organic cold pressed hemp seed oil – Sainsburys (keep in the fridge)
Avocados
NUTS – SOAK IN WATER OVERNIGHT
Brazil Pecans Almonds
Hazelnuts Macadamias Walnuts
VEGETABLES – NOT LIMITED TO THESE, EAT A WIDE VARIETY
Asparagus Cucumber Celery Cauliflower
Beans Chard Carrot (raw) Broccoli
Chives Okra Eggplant Brussel sprouts
Garlic Olives Lettuce Kale
Leeks Spinach Fennel Mushrooms
Onion Artichoke Tomato Watercress
Peas Peppers Cabbage Rocket
Eat1.2-2g/kg a day, keep it varied and avoid any foods that bloats you or upsets your stomach
 

PROTEIN CHOICES – NOT LIMITED TO THESE, EAT A WIDE VARIETY
Chicken Beef Mince meat Eggs
White fish Lamb Gluten Free sausages Smoked salmon
Oily fish Prawns Turkey Halloumi
Feta Cottage cheese Shellfish Pork

 

LISAS TOP 10 RULES

 

  1. If you eat breakfast make sure its healthy – Lean protein, fruit and vegetables, maybe jumbo organic oats. E.g. 2 chicken thighs and 1 apple, 40g oats and 2 eggs, 2 egg omlette with mushrooms, tomato etc.

 

  1. Eat 2-4 meals a day spaced out (whatever number you desire)

 

 

  1. Eat a variety of vegetables, good fats and protein in each meal.

 

  1. Favour real carbs like grains, vegetables and fruits over refined and processed carbs.

 

  1. Eliminate or greatly reduce (1-2 times a week max) processed foods.

 

  1. Eliminate completely trans fats or hydrogenated fats from your diet (they are found in most processed cakes, biscuits and bars etc).

 

  1. Train 3-4 times a week (weights or intervals).

 

  1. Have a permissive meal 1-2 times a week – provided you are eating well. It will keep you sane.

 

  1. Work on ways to reduce stress levels – epsom salt baths, yoga, sauna etc

 

  1. Be in bed by 1030-11pm every day (8hrs sleep)

 

 

For maximum health I aim to eat more vegetables and fruit, increase my protein intake and choose better choices of carbs to help fuel my workouts

 

8 HEALTHY HABITS TO LIVE BY

 

  1. Plan your meals (breakfast, lunch, dinner, snacks)

 

 

  1. Get good sleep (length, quality, routine)

 

 

  1. Think positive thoughts about yourself and how you look – replace the bad thoughts with good ones

 

  1. Say positive things to yourself – change your self talk, be grateful

 

 

  1. Improve your digestion – increase knowledge of how to improve it and small steps we can make to improve it

 

 

  1. Is your training where it should be – number of sessions a week, intensity, need to stretch, strengthen etc in order to be healthier and fitter

 

 

  1. Drink enough water – are you drinking too much alcohol, tea or coffee

 

 

  1. Have a social life and enjoy yourself – get a hobby, go out with friends, go for a walk etc

 

 

 

 

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IT ALL STARTS WITH DAY 1

fat loss, weight loss, fitness, strength, fitness journey

 

 After a period of not training I came in and threw myself back into it. After only a few weeks of not training consistently I was left sore and very stiff in my muscles. I wasn’t surprised but it got me thinking about how daunting it is to start exercising again after a long period off; or for some the challenge of starting for the first time.

 

The first steps to getting back into fitness whether it be to lose weight or just get fit and strong can seem like the hardest.

Thinking about exercise and ways to reach your goals is a great start but at some point, we have to action it and get going.

 

Don’t fear the first step and don’t put it off because you don’t feel fit enough or experienced enough.

This is the best time of year to break though the barriers that have held you back.

The start of a new year is a chance to start fresh.

 

You don’t have to have all the answers.

You don’t have to have it all together.

You just need to be willing to start and motivated to turn up.

You don’t have to overhaul everything to get results, you just need to make a few key changes that fit in and around your life and be consistent at those.

 

We provide you with a framework that fits your life.

We support you every step of the way and are always available to review your progress and chart a course that you can follow.

 

It all starts with Day 1

 

Just get going and start heading in a direction that will see you succeed.

 

To get started on our 30 day trial Contact Lisa hello@fitnesshub21.com

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ENJOY THE JOURNEY

fat loss, weight loss, fitness, small group pt, personal training

 

To get long term results from exercise you at first have to enjoy it.

It doesn’t matter how good your programme is, how amazing the equipment is, how much you lift etc

What matters is are you enjoying it enough to stick with it.

When you find a place, you feel welcomed.

Training takes on a new meaning.

It becomes part of your day to day life.

You start to make it a priority – you build a routine – that breeds consistency.

Then you start to see and feel the benefits of what you’re doing.

Then you start to see results.

 

Of course; in the long term it does matter that you have great coaches to guide you.

A facility that is equipped to see you progress.

A training programme that is built around your goals.

The luxury of not having to wait for equipment.

Set sessions so you know when you’re going to train.

 

This only makes it easier to stay and increases the results you will achieve as there is structure, a plan and a way forward.

You are supported from the start and have continual support when you need it.

 

Contact Lisa to Sign up for our 30 day trial hello@fitnesshub21.com

 

 

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DO IT FOR YOURSELF

fat loss, weight loss

DO IT FOR YOURSELF

 

If you are ever looking for a reason to get a bit healthier, lose a bit of weight and get a bit fitter then start by doing It for yourself.

 

We can have things that motivate us externally to exercise but we also need an internal drive that gives reason as to why you have chosen to change your lifestyle and put health and fitness high up on your list of priorities.

 

You may do it for your family – so you can be healthier to make life special.

You may do it as part of a work group or a challenge that’s in the office or with friends as a bit of fun.

You may do it for a summer holiday.

 

These are good motivators to get you going but at the end of it you need to have an inner drive that says I am doing this for me.

Time invested in yourself to improve your health is invaluable.

You can’t help others if you’re always the one that needs help, or if you’re not fit enough, or your health isn’t the best.

 

What you get out of life when you make fitness part of it is huge.

You feel empowered and physically stronger.

Your mentally tougher.

You have more energy.

You sleep better.

Your quality of life is improved.

 

You feel more mentally ready to reach for bigger goals.

You understand that results take time and planning.

 

No one can do it for you, but they can support you along the way and enable you to continue on your journey.

Not only you will benefit but also those you share your life with.

 

CONTACT – Lisa to sign up for our 30 day trial hello@fitnesshub21.com

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ENERGY DATE BALLS

energy balls, healthy recipes, simple nutrition

 

If you fancy a sweet treat using all natural and healthy ingredients and sugar, try these.  So delicious, simple to make and just 5 ingredients. They will keep for a week in the fridge in an airtight container or can be frozen.

 

Ingredients:

200g (1 cup) almonds

400g (2 cups) medjool dates

4 tbsp raw cacao powder

2.5 tbsp almond butter

2 tbsp coconut oil

(I add flax seeds and protein powder if desired)

 

Method:

  • Pulse almonds in food processor/nutri bullet until they are crushed.
  • Add dates and coconut oil and pulse till mixed.
  • Add almond butter and cacao and mix again.
  • Take a tablespoon of mixture and roll into a ball and continue until mixture is finished.
  • Put them into a freezer for about an hour, remove and store in an airtight container in the fridge.

 

 

Nutritional value:

Total calories 1550

Total carbs 320g

Total protein 24g

Total fat 58g

 

Per ball:

Calories 162

Carbs 17.9g

Protein 3.9g

Fat 7.8g

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APPLE AND PEAR PIES

healthy eating, healthy recipes, deserts

Apple and pear pies:

 

A low fat, natural sugar sweet treat. 109 calories per portion.

 

Serves 2.

Ingredients:

1 medium apple

1 pear

1 tbsp lemon juice

2 tbsp finely chopped figs (or dried figs)

1 tsp honey

0.5 tsp ground cinnamon

2 sheets filo pastry

Coconut oil cooking spray

(can add Oppo low fat ice-cream on side)

 

Method:

  • Preheat oven to 180C
  • Peel, core, thinly slice apple and pear and combine with figs, lemon juice, honey and cinnamon in a bowl.
  • Divide mixture between two small ovenproof shallow dishes and cover with foil. Bake for around 10 mins until fruit starts to soften.
  • Remove foil and place a sheet of scrunched up filo pastry on each, spray with the oil and bake for 30 mins till golden.
  • You can add chopped nuts if desired.

 

Nutrition:

Total calories per serving: 109 calories

Carbs 23.5g

Total protein 1.6g

Total fat 0.7g

healthy eating, healthy recipes, deserts

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OVERNIGHT OATS

healthy recipes, optimal health, overnight oats

OVERNIGHT OATS – Banana, Strawberry and Vanilla

This is a great breakfast alternative that you can prepare the night before and take with you to work. You can create different flavours depending on what you like and create variety so you don’t get bored.
You can use any jar or nutri bullet cup with lid so they are easily portable.

To make these all you have to do is mix the ingredients the night before, shake them up and leave them overnight; ready for the morning

INGREDIENTS –

½ cup jumbo oats (50g roughly)
½ cup almond milk or alternative (100mls oat milk, the rest water to make ½ cup)
1 small ripe banana (75g roughly)
50g chopped strawberries
1 Tbsp milled flaxseed (7g roughly)
¼ tsp cinnamon
¼ tsp nutmeg
¼ tsp vanilla bean paste
20g chopped walnuts (optional)

METHOD

Add all the ingredients into a jar or container – shake them all together then put them in the fridge.
You can add the walnuts the next day if you like.

Add more almond milk if you desire in the morning

NUTRITION

TOTAL 368 kcals (no walnuts)
Carbs 70g
Fat 7g
Protein 9g

You can also add a scoop of protein powder to make it more filling

NUTRITION WITH PROTEIN POWDER (no walnuts)
TOTAL 485kcals
Carbs 72g
Fat 9g
Protein 34g

You can lower the calories but replacing the banana with raspberries or blueberries.

 

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MAYBE ITS TIME TO SHIFT YOUR THINKING

optimal health, personal training, Winchmore Hill

GETTING YOUR PRIORITES RIGHT – MAYBE ITS TIME TO SHIFT YOUR THINKING

 

I think New Years is a great time to reflect on the year that’s passed and set some goals for the year ahead.

For most people its weight loss and it’s a cycle they repeat year in and year out with no real success.

We focus so much on weight loss that we forget about our own health.

Dieting is hard, and most of the diets are so restrictive you can’t sustain them. Dieting doesn’t teach you about Optimal Health; It’s main goal is losing weight on the scale and sometimes it comes at the expense of our health.

 

Optimal health comprises 6 main areas –

Mental

Social

Emotional

Physical

Environment

Spiritual

 

These areas often aren’t considered when starting a diet to lose weight – the main focus of a diet often focuses on losing weight at all costs and ignores the importance of these 6 areas in our lives. At times the diets we go on start to compromise these areas of health that we should be nurturing and growing.

Yes; losing weight is important for emotional stability, our state of mind, how we look and feel, how we socialise with others etc it’s the method of how we do it that needs to change.

Find a way of eating that fits your life, extreme dieting works but the end result is usually weight gain and a rollercoaster of yo yo eating that leaves you emotionally and physical drained and they take you away from your social circles as you can’t enjoy yourself.

 

If you seek health first you will start to eat healthier, you will eat less junk food and processed snacks. You will look for healthier options and drink less alcohol. You will want to exercise as it will improve your strength and fitness. You will find a balance that works, that you can maintain; and you learn what works for you so that you can sustain it.

I am not saying it’s easy, sometimes the crash diet is a great kickstart; but you can’t be on a diet 12 months of the year.

You need a base plan and structure, you need to educate yourself and take responsibility for your own journey.

Making these changes to seek health will build on the 6 areas above and make you a more rounded healthy person AND you will more than likely lose weight at the same time.

 

We aim to help our members in these areas, we are available to work on a structure that fits them, to support them on their journey and if needed move into healthy eating plans based on calories and optimal health.

 

Contact us for more information on our 30 day trial

hello@fitnesshub21.com

 

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DO IT DIFFERENT THIS NEW YEAR

personal training, fat loss, weight loss, Winchmore hill

NEW YEARS – GROUND HOG DAY

 

This time of year is renowned for new year resolutions
You decide you have had enough and want to lose weight, get fit or tone up.

Each year you make the same promises to yourself. You get really motivated (which is great) –

You join the gym.
Do a detox.
Go running.
Go on the latest fad diet.

You start off so motivated.
But then the motivation wears off.
The diet becomes harder to stick to.
You start to compromise and become complacent.
You come up with excuses for not training.
And soon enough you are back to your old ways.
Struggling to see how everyone else can do it but why can’t you!!

A lot of the time you fail before you even really got started.
You set your ambitions too high. Going from zero exercise to training 6 days a week, which is unnecessary!!
You try to stick to a diet that restricts everything 24/7 which is also unnecessary to lose weight.
You go on a detox, spending loads of money on shakes lose a bit of weight but again is unnecessary – but if it kickstarts your fat loss you need a plan post detox so you can continue what you started (planning is key)

To get it right you first have to make a plan that fits around you and that you can stick to month in and month out.
The plan may need to be flexible; or may need to be altered or adjusted as you progress (hence the need of a coach and training community).

At Fitness Hub 21 we aim to help you set realistic goals based on what you need to change and are willing to change.

You don’t have to suffer to get results.
You need to enjoy the process and see a result.
You need to understand how fat loss works and have a diet built around you that you can sustain.
You need to train consistently 2-4 x a week and move more in your day to day lives.
You need coaches who can work with you and help you along the way. Who get it and understand how you feel.
You need people to train with and share the journey with.
You need to do this for you.
You are worth it.
You have it in you to achieve.
You just need the right environment to allow you to do this.

At Fitness Hub 21 –
We don’t judge you.
We support you.

There are no egos.
Just a great community that know exactly how you feel.

We don’t humiliate you if you can’t do something.
We teach you how to do it and help you become more confident in your ability.

This New Year.
Do something different to get a better result than last year.
Join us for our 30 day trial and see why we are the best fit for you.

For more info email hello@fitnesshub21.com or check out our website www.fitnesshub21.com

 

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POST CHRISTMAS BLUES – GET YOURSELF MOVING

The build-up to Christmas is usually filled with parties, lots of celebration drinks and meals out. Running around sorting out presents, wrapping them, organising the food, prepping it, cooking it and eventually sitting down to a meal with family and friends.

It can all seem a bit much even though the time invested is usually worth it.

 

While I don’t suggest following a diet over the Christmas and New Year period (although sensible eating is advised), the stress and frenzy of the season can see your exercise fall away as your days become busier in the build up to Christmas Day.

 

Add to that the extra alcohol and food you consume you may feel like you have undone all your hard work; but can I assure you that a few days of over eating won’t undo 12 months of hard work. The time we spend with our family and friends is more important than sticking to your calories over this period. Laughing and enjoying yourself is so important to your state of mind and social wellbeing.

 

If you haven’t been exercising regularly up to this point then maybe you should consider starting now so that you don’t repeat the same cycle in 12 months time. So that you can wake up after Christmas and just get back into it; so you wake up after Christmas not feeling and looking heavier than you did 12 months ago.

 

Right about now you’re feeling bloated, maybe your joints are achy, maybe a bit hungover, tired, lethargic and a bit like a couch potato from eating and drinking too much.

 

So what can you do??

 

Get back to training.

Go for a long walk.

Get some fresh air.

Start being more active especially if you’re not working between now and the New Year.

Start seeing exercise as a way to improve your health and lifestyle and not just as a means of losing weight.

Stop making excuses and just start where your at.

Exercise should be a positive activity in your life – not something you dread or hate doing.

 

So get up off the couch, leave the dishes and mess from Christmas and get out and start moving.