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HOW TO ENJOY YOUR HOLIDAY, INDULGE A LITTLE, KEEP YOUR RESULTS AND COME HOME READY TO WORK HARD

 

We have all been there, we train so hard to lose weight for our summer holiday and when we land all sense seems to go out the window.

We over indulge, we move less, we drink more and end up coming home more tanned but much bigger than the day we arrived.

Then we start to regret what we did a little; we lose motivation to train as the urgent goal you trained for was achieved. You go back to old habits and by Christmas you realise you are right back where you started 12 months ago.

It’s a viscous cycle that we see all the time and it can be hard to break the mould, change your habits and create new goals to see you through the rest of the year.

 

When it comes to your summer holiday –

 

I am not saying you have to eat clean.

I am not saying you have to keep dieting.

I am not saying you have to hit the gym 4 times a week.

I am not saying you can’t have a cocktail or 2.

I am not saying you can’t eat out and live a little.

 

Holidays are meant to be enjoyed!

 

What I am saying is that maybe you can do it different this year.

 

Do want to change your lifestyle and holiday habits, come home happy, healthy and still leaner than you normally would??

Do you want to come home rested, tanned and motivated to continue your health and fitness journey?

 

Some suggestions for you

 

  1. If you are all inclusive – Don’t over-do it at breakfast or lunch. Stick to what you would normally eat and avoid a fry up every day.
  2. Save your calories for the evening meal out and drinks – by eating less at breakfast and lunch you can afford to indulge more at night.
  3. Go for a morning walk 30-60 mins – either before or after breakfast.
  4. Go for an evening walk 30-60 mins – a great way to boost steps if you have been sitting by the pool or at the beach all day.
  5. Do a 20-30 min training session – if you have a gym or any space a quick body weight workout can help keep you active, increase your total daily energy expenditure, and keep you motivated. See our holiday workouts on the Fitness Hub 21 YouTube page.
  6. Be sensible – keep in mind how hard you worked to get where you are and make food choices that are smart but allow you to enjoy your holiday. E.g. do you really need ice cream and cocktails every day?
  7. Set a goal for your health and fitness before you leave – So often we fail to set a goal post holiday around our exercise and health.

 

GOAL SETTING BEFORE AND AFTER YOUR HOLIDAY

Before you set off on your trip maybe you could set yourself a few goals for the holiday to keep you accountable and on track.

 

Goals such as

To be sensible while you are away – be mindful but still have a good time.

To train 3 times a week 20-30 min sessions.

To walk every day morning or evening.

To pick lower calorie alcohol options.

To save your calories for the evening meal.

 

KEEPING THE DREAM ALIVE

Before you leave can I suggest that you make some goals around your training for when you get back. The biggest thing I see post-holiday is members not returning to training and going back to their old habits. By Christmas they find themselves back where they started and wishing they had of stuck with it.

Health and fitness are a journey and while it is good to have more urgent goals like a wedding or a holiday; you have to see the bigger picture and start planning for where you want to be next summer.

The best way to set these goals is to find a place to train that makes fitness fun but effective. That has a great community of people just like you that you can share the journey with. A place that provides support and structure that allows you to improve and get the results you want.

 

So, enjoy your holiday, have fun, laugh a lot, don’t get too burnt and come back ready to continue what you started.

If you want to know more about how you can get started on our 30 day trial contact Lisa hello@fitnesshub21.com

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TIPS ON HOW TO MAKE SMALL CHANGES TO YOUR NUTRITION FOR FAT LOSS

fat loss, weight loss

SIMPLE BUT EFFECTIVE WAYS TO REDUCE YOUR CALORIES TO HELP YOU LOSE WEIGHT

 

  1. Calorie swaps– take your normal snack, work out how many calories it is then replace it with something that is lower calorie.

 

  1. Plan ahead with your meals– make extra dinner so that is lunch the next day.

 

  1. Get your food delivered– If never having food in the house is an issue, then get it delivered.

 

  1. Buy meals that you want to eat not just random items– Don’t just buy food but plan the meals you are going to eat and shop accordingly then you won’t be left with no food in the house and feel tempted to get takeaway.

 

  1. Taking fruit to work or healthier snacks lower in calories– saying I won’t eat the cake in the office is hard, a way to combat this is to take a healthier option with you so that you don’t feel so left out.

 

  1. Have a smaller breakfast, lunch or dinner– eating 100-200 kcals less in a meal adds up over time, helping to create a calorie deficit.

 

  1. Eliminate a meal a day– skip lunch on a Sunday because you had a late breakfast.

 

  1. Have smaller portions– just reduce the size of each meal across a day – if you took just 50 calories out of every meal x 3 = 150 kcals a day you not eating, times that by 5-7 days a week and you have cut out 750-1050kcals a week. A little each time adds up to a lot over the weeks and months. (give example of 50kcals – meat, rice, toast etc

 

  1. Watch your fat portions(only as they have 9kcals per gram as opposed to 4kcal per gram with carbs and protein – 2 tsp butter = 90kcals, if you eat 2 slices of bread (give calories then have 2 tsp butter each slice that’s – work out the calories – maybe just have 1 slice or reduce the amount of butter (we all need fat in our diet but just be mindful of your intake)

 

  1. Introduce lower carb days– If you are a heavy carb eater than maybe have 2-3 lower carb days a week – it’s not the lower carbs that make you lose weight but that fact that the thing you overeat the most is reduced for 2-3 days a week therefore you will be eating less calories. Make sure you increase your protein and veg intake on those days.
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HOW TO IMPROVE YOUR SLEEP TO BURN MORE FAT AND IMPROVE YOUR HEALTH

fat loss, optimal health, sleep for fat loss

Many of us underestimate the benefit of a good night’s sleep.

We seem to think we can function on 5 hours a night then back it up with a full day of work, week in and week out.

We ask so much of our bodies the least we could do is make sure we get adequate rest and recovery, so we stay healthy and functioning at our best.

 

Some quick tips on how you can improve your sleep without tablets.

  1. Increase your exposure to bright light during the day– enjoy natural sunlight, it will improve energy, and the quality and quantity of your sleep.

 

  1. Don’t consume caffeine too late in the day– having caffeine too late in the day can stop you sleeping at night. Aim to have your last coffee in the early afternoon not after 3pm to help improve your sleep.

 

  1. Decrease your exposure to blue lights in the evening– too much light at night can reduce your melatonin levels, making it harder to get to sleep. Avoid using your phone, laptop and iPad at night. Or install an app that reduces blue light exposure.

 

  1. Try to go to bed and get up at the same time each day– Irregular sleeping patterns can result in poor sleep. For better long-term sleep, be consistent in when you go to bed and get up, this will help your natural circadian rhythm.

 

  1. Consider supplements that may help

Melatonin – produced naturally by the body. It helps you fall asleep faster with no nasty side effects. Useful to    combat jet lag as well.

Magnesium – can be taken orally or you can have an Epsom salt bath.

Valerian root – may help you fall asleep faster as well.

 

  1. Change your bedroom set up– things like temperature, noise and external lights can affect sleep. Use blackout blinds to make the room like a cave. Get rid of external lights from alarm clocks and televisions. Try to reduce noise as much as you can. Use on old fashioned alarm clock and leave your phone in another room, turn off your Wi-Fi as well.

 

  1. Eat carbs at night– adding carbs to your evening meal can help promote better sleep.

 

  1. Try to chill out and relax in the evening– take an Epsom salt bath (the magnesium helps promote good sleep), read a book, listen to music, have a massage, do some stretching.

 

  1. Avoid drinking too much alcoholas it can interrupt your sleep.

 

  1. Make sure you have a good mattress and pillow– There is nothing worse than not being able to sleep because your mattress is old, and your pillow is lumpy. Investing in these things can also help with reducing back, neck and shoulder pain and help promote a better night’s rest.

 

  1. Exercise regularly– Getting into regular exercise can help promote better sleep and health overall, although training late at night can leave you wired and stop you from falling asleep.

 

THE EFFECT POOR SLEEP HAS ON FAT LOSS

 

Well if weight loss is your goal, better sleep helps you lose weight, stay healthier and decreases carb cravings.

 

Poor sleep –

Can lead you to you feeling hungrier than normal.

Can lead to you eating more than you normally would.

Can cause you to crave higher calorie and food.

Leaves you less energetic and reduces your overall energy expenditure.

Combine less movement with more food and you can see why losing weight is such a battle.

 

Something to think about

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TIPS FOR HEALTH AND FAT LOSS

  1. FOR FAT LOSS YOU NEED TO BE IN A CALORIE DEFICIT
  • Is doesn’t matter whether you eat low fat, low carb or do intermittent fasting. What gets the best fat loss results is being in a calorie deficit.
  • The best way to do this is to eat less food, eat smaller portions, cur out high fat high carb junk food.
  • You can also create a deficit by training more often and moving more throughout your day.

 

  1. MAKE SURE YOU EAT ENOUGH PROTEIN
  • Protein is important and eating more will be less hungry, eat it at every meal.
  • Protein goal is around 1.5-2g per kg a day.

 

  1. DON’T FEAR FAT
  • Eating good fat won’t make you fat, it is essential for fat loss and building muscle – nuts, seeds, avocado, olive and coconut oil.
  • If you increase fat you may need to decrease carbs.

 

  1. FILL UP ON LOADS OF VEGGIES
  • Make veg the foundation of your diet.
  • Not only does it help to increase the nutrients you are adding to your body; but it can make meals bigger, especially if you have cut your carbs down.

 

  1. CARBS AREN’T EVIL
  • Believe it or not your body actually uses carbs for energy. They fuel your training and will help you get more out of your workouts.
  • You don’t have to cut carbs out to lose weight.
  • Some people do well on low carb diets and others don’t because they can’t stick to them.
  • If you are sticking to a calorie deficit and eating enough protein there are allowances for carbs if you want them.
  • The best carbs are from vegetables, whole grains, lentils etc not from sugar and processed foods.

 

  1. START AS YOU MEAN TO GO ON
  • Set your day up the right way – be prepared and plan your meals ahead of time.
  • It will set you up for the day and help you stay on track.

 

  1. EAT REAL FOOD
  • Avoid processed products such as cakes, bread, pastas, crisps, sweets, ham and processed meats etc
  • They tend to be much higher in calories and don’t fill you up that much; which means you end up eating more and hindering fat loss.

 

  1. AVOID ALCOHOL
  • The occasional glass of red wine is ok, but most alcohol is counterproductive for fat loss.
  • Be realistic – if you enjoy a drink on the weekend then make allowances for that by adjusting what you eat during the week or drinking lower calorie drinks.

 

  1. STAY HYDRATED
  • Drink 2-3 litres a day as a guide only – that includes tea and coffee.
  • Hydration is important for health and life.
  • Being dehydrated is a stress on the body.

 

10.BE REALISTIC, BE PATIENT – WORK HARD

  • There is no perfect diet, no perfect plan, and your fat loss will never be linear.
  • Make sure the goals you want to achieve line up with the effort your willing to put in to achieve them.
  • Be patient – it’s a journey and work your butt off to ensure you get what you want.

 

11. YOU CAN’T OUT TRAIN A BAD DIET

  • You can try, but depending on how bad it is, be prepared to be in the gym every day and night.
  • Don’t underestimate the power of a healthy eating to help you lose weight.

 

12. EAT FOR HEALTH NOT JUST FOR FAT LOSS

  • Switch your focus away from just fat loss, eat for better health.
  • If your focus is toward being healthier you will lose weight in the process and in the long run find it easier to maintain your results as your habits are healthier and cause you to be leaner.
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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