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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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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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EATING SMARTER FOR FAT LOSS – HOW TO CUT 50-150 kcals A DAY

If you just ate 150 calories less a day you would be eating 1050kcals less a week

7700kcals = 1 kg of fat lost so in just over 7 weeks you could lose 1kg of fat (not 1kg scale weight) by making small changes that you won’t really notice. Provided that you are in a calorie deficit by making these changes, if not then you may need to increase the deficit.

 

Now I am looking at calories only not how healthy the food is – that is a blog for another time.

 

We make fat loss so complicated – all we need to do is look at what we really eat, not what we think we eat. Then look for ways you can decrease the calories by 50 each meal or a total of 150 a day.

You could pick a different deficit, but the point is I wanted to highlight how thinking smarter and making small changes may be all you need to do to lose weight over time.

I am not asking you to give up your social life just to think a bit more about the easy changes you can make that require minimal effort.

 

 

A SIDE NOTE 

 

Just by adding 20000 steps a week you could burn 1000-1300 kcals a week (depending on height, weight, sex and intensity/speed)

That’s a 30 min walk a day.

No real effort just a commitment to make the time to do it.

You could also take walks at lunch or go for a longer walk on weekends, get off the bus or train 1 stop early or take the stairs at work.

 

Every little bit adds up to help you move closer to your goal.

Just the same as over eating a little bit adds up to weight gain over time.

 

The fat loss won’t be an overnight transformation but what you will notice is that you aren’t stressed about your food, you can go out socially and just lead a normal life without being on a diet 24/7.

 

Something to think about

 

HOW YOU CAN CUT 50 KCALS FROM YOUR DIET TODAY AND A FEW CALORIE SWAPS

 

Below are just some examples of what 50 calories looks like and some ideas on how you can reduce what you eat quite easily.

 

1 slice bread granary bread = 85 kcals and 2 tsp butter (10g) = 74 kcals – so cutting your bread with butter intake down by 1 slice a day would lead to you eating 160 kcals less a day.

 

Each serving below is 50kcals, we have also added a few alternatives so you can see the difference in calories compared to similar items so you can learn how to calorie swap.

If you want to reduce calories by as little as 50 kcal a day then the below portions are what you would need to cut out. Or if you simply swap to a lower calorie food you can cut them out that way.

 

What does 50 kcal look like?

 

Ice cream

Hagen Dazs – 25mls

Oppo (Choc and Hazlenut) – 63mls

 

Yoghurts (yeovalley)

Greek – 38g

Natural – 63g

0% Fat – 100g

 

Meats

Chicken Breast – 40g

Rump Steak – 34g

Prawns – 75g

 

Milk

Full fat – 60mls

Semi Skimmed – 100mls

Skimmed – 138mls

 

Brown Rice – 50g

Oats – 14g

 

Condiments can be a very slippery slope if we don’t portion accordingly – by reducing your current portion by the amounts below you cut our 50kcal for that meal – if you’re doing this 1-2 times a day it will add up in your favour.

 

Tomato sauce – 45mls (3 tbsp roughly)

 

Salad cream

Normal – 15g

Light – 22.5g

 

Mayonnaise (Hellmans)

Full fat – 15ml (0.6 Tbsp)

Light – 19g

 

These are just a few examples of how you can cut calories by simply reducing portions or switching to a lower calorie choice.

There are more options but hopefully you get the point.

 

Don’t make fat loss complicated.

Don’t make it so difficult that you can’t succeed.

There is an easier way that will work for you, you just need to weigh up your options, make a decision and stick to it.

 

For more info on how we can help you finally succeed in your weight loss journey or about our 30 day trial, contact Lisa hello@fitnesshub21.com

 

 

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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