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IS BEING VEGAN HEALTHIER??

The push for us to eat less meat is growing, and many have opted for a plant-based life.

For some its ethical, for others it’s a way to spend less, for others it’s a belief that being a vegan or veggie is healthier.

 

BUT IS IT?

 

I think you need to do your research if you’re going to cut out all animal protein and opt for plants only. If you’re vegan and all you eat is fast food, highly processed fake meat, minimal veg and poor-quality fats then your health isn’t probably going to be great.

Not all veggie or vegan food is created equal, many of the foods can contain loads of preservatives, bad fats and fillers that can make you feel worse and aren’t good for your health (the same is true for all processed food products).

On the other hand, if you know what plant-based foods contain the proteins you need, if you eat a variety of fruit and veg, good quality fats and organic soy products you will probably be much healthier overall.

The same goes for meat eaters – eating meat won’t make you unhealthy but if your diet is highly processed, low in fruit and veg and quality fats then yes it can lead to that.

 

You can have the same healthy approach to nutrition whether you’re a meat or a plant eater. Eat real food, eat as much unprocessed food as possible and eat a variety.

I think you can be healthy eating meat or eating plants.

Food is your first medicine, the food choices you make today will have an impact on your health, skin, weight gain/loss, mood and energy levels. So be smart and nourish your body with quality over quantity.

 

Find a great cookbook, vegan or otherwise; and go shopping to make healthy meals not just for convenience.

Make a plan around what you want to eat; and keep it simple.

 

This post isn’t pro vegan or pro meat – it’s pro health.

 

Have a think about how healthy what you eat is?

Could it be better?

What changes do you need to make?

Are you switching to vegan just to be healthier?

Have you made a plan around how you will accomplish this without meat?

 

Don’t blindly do something without first doing some of your own research.

 

Just something to think about.

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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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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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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