Author Archives: Clare Miller

How to hire a personal trainer – think about it NOW for the New Year!

You wake up one day – possibly in the weeks leading up to Christmas, wishing that you weren’t as unfit or fat as you are – and decide that you need help and support in your fitness journey.  Where do you start? How do you choose who to help you? Male or Female?  Who works better for you?  Men are generally more ‘black and white’ in their thinking.  Women tend to have allow for a little ‘grey area’ in their thinking – so consider which approach would suit you best. Are you a member of a gym?  If so, there may be a personal trainer associated with the gym that you could meet up with for a free consultation, as most trainers will offer a free meeting. What about a Mobile gym? There are lots of ‘mobile’ personal trainers who … Continue reading

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Dreading the Christmas weight gain?

We all look forward to Christmas, parties, Advent calendars and all that food!  It’s a wonderful time of year, but a time that can turn into a stressful nightmare and plenty of unnecessary weight gain.  Here are our top 5 tips to help you maintain your weight over the holiday period … Planning – Menu planning for the Christmas period makes you think more about what you are eating.  Try to add in some healthy days, with salmon or a homemade turkey curry for example.  Maximising the healthy options and minimising the crisps and other processed goodies will help to avoid the weight gain. Limit the Chocolate – Christmas is a time of year where we all think it’s okay to eat chocolate, and lots of it!  Why not buy your favourite chocolates, and the trick is to only eat … Continue reading

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Blowing it all at the weekend, or in the run-up to Christmas?

Are you good all week? Do you eat well and avoid the booze? Then you get the Friday feeling, open a bottle of wine, order a takeaway and it’s all downhill until you start again Monday morning? Or in January, with December being a complete wipe-out? If this sounds like you then these tips may help Have a meal already prepared for Friday, that way when you get in from work, it’s all done and you aren’t too tempted for a takeaway. Watch your alcohol, the odd glass of wine is fine but be careful not to drink the whole bottle and ensure that you factor in the calories into your allowance. Tiredness, if you are very tired after a heavy week at work, use the weekend to catch up on some sleep.  Make some time for you and you … Continue reading

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Travel tips for weight loss

It’s a minefield if you regularly travel and are attempting to stay healthy and watch what you eat.  Or what if you’re going away to family for the Christmas period. Here are some helpful hints on how to travel and eat well when away from home. Plan your in-flight food. You can take food on a flight as long as it isn’t liquids.  Taking some fruit, nuts or veggie sticks to munch on can stop you reaching for the crisps or nut snacks that are often sold on flights. Check out your hotel menu.  Most hotels these days have menus available online.  Check before you arrive and plan what you are going to eat.  When you arrive you don’t need to look at the menu and so you avoid temptation. Hotel amenities.  Try and find a hotel that has a … Continue reading

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Top ten foods to help you cut your food budget

We can often assume that food needs to be fresh to be best; but don’t forgot some obvious staples that round out many a meal and don’t break the bank to purchase. Rice, especially brown rice: Loaded with fibre and with none of the good stuff removed, a better choice than white rice, and usually a little cheaper too. Lentils: Dried or ready-cooked in tins.  Lentils are low-fat, protein filled, and can be used in a variety of ways to fill out a meal. Tinned beans: Beans are loaded with fibre and protein.  They also absorb the flavours of the dish they accompany, can be mashed or included with salads, soups and stews. Wholemeal pasta: Wholemeal pasta has a much higher ratio of fibre than white pasta, helping you to eat less but feel fuller for longer. Canned fish: Preferably … Continue reading

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Walk your way to weight loss

Want to start off a slow and steady exercise plan or fit more exercise in with simple walking?  Or may all you can fit in is a short walk as things ramp up towards Christmas time? Here are a few tips to make the most of a good walk:- Walk briskly – walking for exercise won’t necessarily be of any use if you’re just out for a Sunday afternoon stroll. Do intervals – Adding bursts of speed will burn more fat and you’ll get fitter faster.  For everyone minute of fast walking, follow with three minutes of normal walking and then repeat five times as you are able. Walk to a beat – High energy tunes will help you keep a good, fast pace.  Songs with around 115 to 120 beats per minute are best for walking. Walk on sand … Continue reading

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Feeling low? How can exercise help?

Many of us have periods where life gets difficult and we feel low.  Or it’s in the depths of winter and Christmas cheer feels a long way away. There are many studies which state that exercise can help but how, why and when??? What? Rhythmic, aerobic exercises, which use large muscle groups are shown to improve anxiety, depression and mood. Running, aerobic classes, rowing, cycling and cross trainer can fit this bill. How Long? Just 10 minutes can lift your mood.  A longer 30 minute workout can help with anxiety and emotional stress. Intensity? Low to moderate intensity is best for getting benefits for depression and anxiety.  There are studies that show high intensity exercise can help with increasing mood. How Often? At least 2-3 times a week can show significant improvement in depression and stress.  Some studies show that … Continue reading

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Top ten tips for budgeting while trying to lose weight

Shop seasonally and shop locally; fruit and veg in season will always be cheaper than strawberries in winter! Use one food across various dishes; such as a good quality mince for a Shepherd’s Pie, Lasagne and Chilli dish. Use what you already have in your food cupboard; very often we have a hoard of tinned and packaged food hiding at the back of the cupboard.  Pick one item every few days and build a meal around it. Repeat the use of a main ingredient; pasta twice a week with a few different ingredients.  There’s no need to have seven different meals across a week. Look out for specials; look out for good deals and make up some passata with a glut of tomatoes, but don’t necessarily go for BOGOF’s.  A junk food option is costlier for your health over the … Continue reading

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Menu planning for health and weight loss

So many people today live very busy and chaotic lives.  They let that spill over into their eating habits.  Getting home from work late, opening the fridge and looking for inspiration isn’t a good idea. Sit down at the weekend with your diary and decide when you have time to cook.  Plan your weekly menu with this time in mind and order your food online.  This will stop the special offers making their way into your trolley. You can batch cook at weekends, then fridge or freezer portions.  Stir fry’s are healthy, quick and easy to cook.  Investing in a slow cooker may be a life-saver, meals can be on the side cooking away whilst you are at work.  Salmon and roasted vegetables is a lovely quick and easy dinner when you are short of time. All in all an … Continue reading

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Tiny habits for big change!

Micro habits? Can they make a difference at all?  Well, yes.  The concept being that doing a little of something often, can be the key to achieving bigger health and life goals. Imagine doing one small thing for even one minute every day, but over the course of a year, what a difference that would make.  Thirty crunches in one minute, for 365 days.  Probably you’ll be able to do more than 30 crunches in one minute by the end of the year, and be willing to do three, or four or even five minutes a day… Or the idea of practising the same piano scale a few times every day.  You may well get the scale wrong every day for weeks on end or play it slowly for many months correctly.  But suddenly it will be like climbing a … Continue reading

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