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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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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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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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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

 

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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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DON’T SWEAT THE SMALL STUFF

fat loss

FAT LOSS MADE SIMPLE

 

You don’t need to worry about being on weight watchers, slimming world, intermittent fasting, a juice detox or any other diet method.

You don’t need to worry about how many carbs you need to lose weight, is breakfast important or not eating too late at night.

You don’t need to go to diet extremes and cut out everything you love.

You don’t have to give up alcohol.

You don’t have to train 5 x a week killing yourself in the gym.

You don’t even have to go on a diet to lose weight.

 

You just need to follow a few principles and key areas

 

Successful fat loss and optimal health come from

 

  1. Being in a calorie deficit

How you create this deficit is down to the individual.

The method of low carb, high carb, fasting etc. is specific to each person and what they prefer.

How you achieve your deficit is up to you but don’t sacrifice your own health to lose weight.

Don’t create too big a deficit as it will leave you with low energy and less strength for training.

Find your optimal deficit where you are losing weight, function well, sleep well, train well and are satisfied by the food you eat.

 

 

  1. Sleep

King of recovery is in the quality and quantity of your sleep. If you are eating well and training but struggling to lose weight, then maybe you need to address your sleep.

This is so overlooked as a way to get great results but so so important for fat loss and our overall health.

 

 

  1. Increasing your training

Exercise alone won’t cause you to lose loads of weight.

Yes, you will increase your energy expenditure from training and burn more calories, but it can also help with creating a more positive and motivated you.

It will get you fitter, stronger and more confident.

It can help you be more positive and feel in more control of your life.

It can help you to be more mindful of what you’re eating; especially if your trying to lose weight and you’re working hard in the gym.

The benefits of exercise go far beyond just weight loss alone. Look down the road a few years and ask yourself if I can make exercise part of my life where will I be in 2 yrs, 10 yrs etc.

How much better will you be by taking care of yourself now.

 

 

  1. Increasing your neat

Your NEAT is Non-Exercise Activity Thermogenesis – in other words it’s the calories you burn when you’re not in the gym or exercising.

If you want to lose weight quicker; you need to move more outside of your training at the gym.

Walk 10000 steps a day or 15000.

Take the stairs or get off the train 1 stop early.

Just move more and increase the calories you burn.

 

 

  1. Being consistent

Whatever you decide to do to create a calorie deficit, add to your life in the form of exercise or the healthy habits you create for yourself – stick to it.

Be consistent, give it time to work.

Don’t stress about it just be diligent and do each day what you set out to do and after a month test how you have gone.

If it’s working well then just keep going. Why change it if it’s working.

Trust the process and be patient.

 

 

  1. Finding joy in the journey

Smile and smile often, losing weight shouldn’t be boring or a chore all the time. Yes, you have to make changes and create new lifestyle habits and it can be uncomfortable but after a while you adjust. Find joy, find people who understand and can help you along the way, people who make the journey fun and worth it.

 

 

  1. Creating healthy habits

The cornerstone of successful weight loss and improved health is developing healthy habits over time. Your relationship with food and how mindful you are of what you eat needs to change.

You can’t follow a strict diet, lose weight then go back to how you ate before you started the diet and expect to keep it off. You have to change your lifestyle and approach to healthy eating; your habits need to change otherwise you will be dieting for the rest of your life.

 

We start by working on 1 thing at a time. Eg Could be late night snacking, if you have a tendency to over eat at night then you need to work on ways to change this. If it’s that bad, then changing this one habit could be the thing you need to start losing weight. You could opt for lower calorie healthier snacks to replace what you currently have, eat less in the day to allow for some snacks at night or portion out your snacks to keep you in a deficit.

If late night snacking is what leads you to over eat and gain weight over all your other eating habits, then start here. Replace the action of snacking on high calorie, low nutrient food late at night with a healthier, lower calorie portioned option.

 

This is just one example, but it shows how losing weight doesn’t have to be complicated or boring, it’s about being smarter and changing the big things that will lead to the best results.

 

 

  1. Realising there is no quick fix or short cuts

I won’t lie but losing weight can be hard work, it takes daily commitment and time and It involves changing your lifestyle to develop healthy habits.

There is no quick fix, no secret we aren’t telling you – just hard work and a rewarding result at the end of it.

 

 

  1. Adherence is key

No matter what you do or how perfect you’re eating plan is if you can’t follow it you won’t lose weight. There is no perfect plan that fits everybody.

The method of your weight loss needs to suit your lifestyle, food choices, likes and dislikes and social life.

If you prefer low carb and you can be consistent doing this then maybe that’s the option for you. Others may prefer higher carbs or opt to eat a balance of carbs and protein.

There is no right or wrong way – just the right way for you.

 

 

ONGOING SUPPORT

Our members have nutritional support built into their training memberships that they can access when they need help to stay on track.

Rather than just giving you a cookie cutter meal plan we aim to personalize the nutritional approach to each member.

We keep it simple and use what you’re already doing as a starting point.

You are involved in process and lead the way in terms of what you want to change.

Losing weight will have its ups and downs, it’s never linear and life will always throw us curve balls.

It’s how you react, get back up and keep going that counts.

 

For more information about our 30-day trial contact us on 07923471006 or hello@fitnesshub21.com