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Christmas doesn’t mean automatic weight gain, and here’s why you should change your attitude towards it.

For anyone with eating disorders/disordered eating or anxieties about their body shape/weight, Christmas and New Year can be a pretty stressful time. There is lots of talk about ‘holiday weight gain’ followed by talk of weight loss resolutions everywhere you turn, making you even more aware of your diet and body.

With articles and social media posts about mad weight gain and ‘burning the excess calories’ all over the internet and magazines, it is easy to overestimate how much extra we have eaten than usual. Although you may consume slightly more– a mince pie here and there, a few extra glasses (or bottles..) of wine, and some obligatory chocolates, it is unlikely that you are eating enough of a calorie surplus to gain the few kilograms you think you might gain. Fat gain requires a fairly long-term period of eating in a calorie surplus, not just a few days over Christmas. Remember, to gain one pound you need to eat a calorie SURPLUS of 3,500kcals.. that’s 3,500 calories over your maintenance amount (roughly 600-1000 calories a day extra for a week).

You may however experience bloating due to eating more carbs and salty foods than usual (e.g. those delicious roast potatoes and Yorkshire puddings). Bloating will make your clothes feel tighter and have you feeling heavy and sluggish, but you haven’t actually gained any fat and as soon as you go back to your normal eating pattern you should feel much better. Make sure you keep hydrated (with water!) throughout the holiday as this may help reduce your bloating.

The fear you may have about weight gain over the holiday may also lead to you gaining weight which you wouldn’t have done in the first place. For some people, feeling like you have ‘indulged’ can trigger urges to over-eat or binge – an ‘all-or-nothing’ mindset. If this sounds like you, it’s important to reassess how you view the food you are eating. If you have subconsciously labelled it as ‘bad’ or ‘off limits outside of Christmas/celebrations’, eating it may create this feeling of guilt or anxiety. Try to think of all foods as acceptable in moderation and remember that no food by itself can make you ‘fat’.

Having said all this – if you do gain weight there is absolutely nothing wrong with that. You have celebrated with family, and enjoyed some well needed down time after a stressful year. Weight fluctuates, and spending time with loved ones is far more important than the number on the scales.

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HOW ARE YOU TRACKING SO FAR IN 2020

Are you still on track?

GOAL AND HABITS

 

How are you tracking so far???

 

1/12th of the year has passed – just like that it’s February.

 

How are you tracking with those New Year resolutions??

 

Hopefully you remember what they are.

 

If you’re on track and motivated – fantastic. Keep up the good work.

 

If you need to start again – then do just that, put it behind you and keep moving forward.

 

No one said it would be easy, but it will be worth it.

Work hard, be consistent, stay focused and do it with a smile on your face.

 

No matter how many times you fail, just keep getting up and moving forward.

I have always learnt more from the times I failed than the times it all went my way.

 

Are you lacking motivation?

Here are a few ways you can help increase your motivation to reach a goal.

 

Give yourself a reward.

Ask a friend to go with you.

Create reasons why you will succeed.

Have a bigger vision.

Find a way to achieve your goal that makes you happy.

Own your own goal – be accountable to yourself.

Find others who can support you.

 

Ultimately your desire to change has to be greater than your desire to stay the same.

Motivation is never constant – sometimes you need to ask yourself the question…..

 

HOW MUCH DO I WANT IT?

What do I want more to lose weight or to eat what I want?

What do I want more to watch tv every night or sacrifice (or invest) an hour to go to the gym?

What do I want more monthly spending on stuff I don’t really need or using that money as an investment into my health by getting a trainer or joining a Small Group PT Gym?

 

If you’re constantly struggling to get started and have no motivation then maybe you just don’t want it enough….or maybe you need to try something different to motivate yourself.

 

Admitting that you can’t do it on your own and that maybe a coach would help isn’t a bad thing, it’s actually a step forward. If you can’t stay motivated doing it on your own but you can when surrounded by others and great coaches than do just that.

 

If you don’t know where to start as its all too overwhelming then contact us at Fitness Hub 21 – hello@fitnesshub21.com or phone 07923471006.

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SURVIVING VEGANUARY

Surviving Veganuary 2020

We are well underway into the new year, schools are in session, most of us are back to work dreading the packed trains and congested roads in the morning. Already nearing the halfway point for the first month, I’m sure many of you have come to realise that your new plant – based lifestyle isn’t as hard as you may have first thought. However, tackling those mischievous cravings for a simple yet so delightful cheese toastie could end in crumbs… So to help you march your way to the end of January here are our top tips for getting you there!

 

Planning + Preparation

Just like with the majority of things in life, having a plan and being prepared for what is to come will increase chances of success (By failing to prepare, you are preparing to fail). So set a little time aside and figure out what you will be eating over the next week. Stock your fridge and cupboards so that you already have the ingredients to cook your meals. We all have those times in the day where we might be at home and start to feel peckish, so not quite hungry enough for a full meal but enough so that it bothers you to get up and look for something to eat. Having plenty of vegan friendly snacks available at home will stop you from giving in – The same goes for when you’re at work! Prep meals and bring vegan friendly snacks.

Focus On What You Can Eat

A great place to start when trying a vegan diet is to attempt replicating the foods you already love by substituting out what isn’t vegan friendly. Veganism, especially over the last few years, has gained a huge amount of popularity, making it easier than ever to find meat and dairy alternatives, allowing you to focus on the things you really enjoy about veganism and so block out your old cravings for foods like eggs, meat and dairy.

Do your Research

It’s important to educate yourself on the reasons for switching to a vegan lifestyle as it gives a real purpose for why you’ve decided to change. There are plenty of documentaries out there now, such as: ‘The Game Changers’, ‘What The Health’, ‘Cowspiracy’ and ‘Forks Over Knives’ all of which are on Netflix. However, remember that these shows have a bias (that may not be evidence based) so doing your own independent research is best, to decide of being vegan is for you, or just something you want to try more of in the future. Having a ‘why’ or a purposeful reason for doing something will reinforce your resolve, making your decision to be vegan more important than that cheese toastie you were craving.

 

 Experiment!

The possibilities are endless when it comes to cooking, there’s just so much variety! Have fun experimenting with different recipes and explore cuisines you’ve never had. Keep it varied and make sure to include Carbohydrates, Fats and Proteins (The 3 macronutrients) as well as your Vitamins and Minerals (Micronutrients). Where there’s variety you will be sure to get all your needed Macro and Micronutrients. A few to be considered a concern when referring to a vegan diet are Protein, Calcium, Iron, Vitamin D and Vitamin B-12. However, there are vegan protein powders and multivitamin tablets that are widely available. Other sources of protein are soya, tofu, chickpeas, beans, nuts, seeds, lentils and quinoa. Variety in what you eat is so important as you want to consume as many nutrients as possible.

 

Let Bygones be Bygones

It’s alright if you make a mistake along the way so try not to dwell on it if you do! Substituting such a large proportion of your diet from foods you have been eating for years to foods you may have never eaten before is a drastic change in lifestyle, so you can’t expect it to go perfectly – especially if it’s your first try. The important thing is to not give up, keep going and try to do better next time. We believe in you!

Veganuary will be over before you know it, follow our top tips to survive the rest of the month and finish strong, Good Luck!

 

 

 

 

 

 

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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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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.

 

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ENJOY YOUR CHRISTMAS – GUILT FREE

personal training, weight loss, fat loss, Winchmore Hill

ENJOYING CHRISTMAS – NO GUILT

 

The hardest part of the year to be trying to lose weight is the 2 weeks from Christmas to New Year. It’s getting colder, the days are shorter, you crave stodgy warm food and leaving the house to exercise seems like the hardest thing to do.

 

Add to that Christmas Parties and celebration drinks after work. The meal you eat Christmas day and the rest…. The New Year’s Eve celebrations and pretty soon your gaining weight not losing it. You feel depressed that you failed and indulged in things you wouldn’t normally do, you feel fat, lethargic and not motivated to move.

 

BUT

 

It doesn’t have to be that way. I am not saying you should be counting calories on Christmas day and that you can’t drink and enjoy yourself. I think being able to enjoy ourselves socially without guilt is so important for our emotional and spiritual health. What I am saying is that you can navigate this season well and come out of it still on track and motivated to keep going.

 

If you want to avoid excess weight gain this Christmas season, but still enjoy yourself without the guilt here are a few tips.

1. Planning – like anything you need to look at your calendar and mark down the social events you are committed to. If it’s a restaurant, look at the menu and pick the best options. Maybe switch your alcohol to sprits to reduce calories. Maybe have just a starter and a main and leave the dessert. Or if you have a sweet tooth opt for a main and a dessert.

You could share a dessert with a friend which halves the calories and allows you to enjoy eating it at the same time.

All you need to do is be mindful, think about it a little more and you can still enjoy your night out without compromising too much on the goal you made.

 

2.Be Realistic – This time of year is one to celebrate so weight loss may just have to be put on hold for 2 weeks to allow yourself to enjoy the season. If you can’t take time out to indulge a little once a year, then maybe you need to rethink your priorities.

2 weeks of relaxing, indulging and socialising will not undo 12 months of effort and hard work. What it will do is make you happier.

Do away with the guilt and just enjoy the moment and the people you are with.

You have 50 other weeks in the year to work on losing weight.

 

3.Increase your training – If you know that you will be eating more than try to combat it by increasing your training. It will help keep you in a positive mindset and lessen the guilt you feel from all the parties and food you will consume.

 

4.Be on it with your meals – Another way to offset the social activities is to eat well around them. Plan your meals so you are spot on and don’t deviate from them. When you can be good be very good. This allows you to enjoy going out and spending time with family and friends – No Guilt.

 

5.Go walking more everyday – Another good way to increase the calories you burn is to go walking every day – Aim for 10000-15000 steps at least every day over December and January. Walking increases the calories you burn but it doesn’t increase your hunger like other exercise can. If you burn 300 more calories a day from walking on top of what you already do; that’s 2100 kcals more a week you burn which goes a long way to helping you out with the added parties and food.

 

6.Don’t be on a diet Christmas Day – One sure way to ruin your day and leave you with a whole bunch of guilt is to stick to your calories on Christmas Day, Boxing Day and New Year’s Eve. Is it really that important in the grand scheme of things that you count calories on these days?

Can you eat less on other days to allow yourself to eat more?? YES

Can you forget about weight loss for 2 weeks and just chill out and have fun?? YES

Can you still be sensible and not over indulge and still enjoy yourself?? YES

 

Don’t burden others with your clean eating ways and perfect calorie intake – let them enjoy the food even if you want to sit there eating food from a Tupperware container.

 

It’s time to chill out, enjoy yourself but not go too crazy – use the tips above to your advantage that way instead of piling loads of weight on you can maybe stay the same but you will look back on this Christmas and New Year as a great time – GUILT FREE.

 

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POST SUMMER HOLIDAY BLUES – DON’T STOP TRAINING

personal trainer near me, Winchmore hill, fat loss, weight loss

You spend months training in the lead up to your summer holiday desperately trying to lose the weight you have gained in the past 12 months. You do a great job and now the holiday is over what do you do???

After 13 years in the fitness industry one of the biggest drop offs in training is after summer.

You lose motivation as you were single goal focused.

You quietly slip back into old habits.

You stop going to the gym as much.

You start eating more.

You figure summer is over so you don’t have to try anymore.

You gain what you lost and next year have to start over again

 

Does this sound familiar??

 

This approach to exercise while it is good in the lead up to your holiday doesn’t actually lead to ongoing results year in and year out. You stop training only have to repeat the same process next year as you let yourself go.

 

May I encourage you to see past the short term goal and set goals that will take you past summer and into next year. This summer don’t make the same mistakes.

 

 

Imagine if you didn’t have to go on crazy diets and training plans in the lead up to your holiday.

Imagine if you made exercise part of your life all year round.

Imagine how each year you got better and better, lost more weight, kept it off and get even better results.

 

This year – have a think about what you would like to achieve by Christmas and into the new year?

Think about the strength or fitness goals you may have that will take longer to achieve and switch your focus from just losing weight for holidays.

Start making exercise part of your life, enjoy, work hard, eat well, have a social life and next year you will find that you feel and look better for all your dedication.

If you have lost your motivation to train or you want to get started contact us about our 30 day trial

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NEW YEAR RESOLUTIONS – MAKE IT WORK THIS YEAR

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 fitnesshub21 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