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Walk your way to better health and weight loss

Want to start off a slow and steady exercise plan or fit more exercise in with simple walking?  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 – The increased resistence increases the effort you need to keep your balance and stability so you burn … Continue reading

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How exercise helps you in more ways than one …

Sometimes exercise can seem a whole lot of effort for not very much payoff. But exercise can help you in many ways. Here are just a few of them… Regular exercise can lower incidence of depression and improve overall mental health, and can possibly reduce the slow down to Alzheimer’s. Exercise helps stop stress from building up and overwhelming us. Exercise helps to boost our immune system. Exercise supports a healthy liver function as you improve and process your blood circulation. You are less likely to develop heart disease as exercise helps to control high blood pressure, high cholesterol and weight gain. Moving your body regularly can have an anti-inflammatory effect. Regularly moving and stretching can help to decrease general pain and discomfort from inactivity. Moving your muscles prevents the build up of fat within the muscle fibres, which leads … Continue reading

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Finding balance in your exercise and weight loss journey

Sometimes when starting a new exercise regime, or getting ‘back on the wagon’, or simply as we get older, we can sometimes overdo it on the exercise front.  To get stronger and fitter, it is important to get out of your comfort zone and work out hard, but it’s just as important to work in rest and regeneration as part of the exercise journey.  Otherwise, you may feel so tired and stiff, or potentially injure yourself, to a degree that you give up completely, which isn’t helpful over the long-term. To have a balanced approach to exercise includes:- Giving yourself time.  Don’t work the same muscle groups two days in a row.  Find alternating and interesting exercise plans or activities that work different parts of your body each day. Drink plenty of water.  Its important to replenish your body so … Continue reading

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What to do when you weight loss seems to have stalled?

What if you’re working out every day but you’ve hit a weight loss plateau?  Repeating the same type or intensity of exercise every day means your body adjusts and weight loss slows or stops.  Introduce activities of varying intensity levels or increase the duration on some of the days. Do you find yourself eating more on the days you exercise, effectively undoing some of the weight loss benefits of exercise?  Try not to think of needing to reward yourself with food for having exercised.  Make a healthy food choice to sustain yourself after exercise. Do you do no exercise in between your work-outs?  Or do even less every-day exercise as a result of having done ‘proper exercise’?  Incidental movement should be maintained, like taking the stairs, or walking during your lunch break, will build upon your regular exercise.

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The Shrinkology Solution by Dr M Arroll & L Atkinson

Discover your eating type, lose weight and keep it off… Do you understand the patters behind your eating?  If you did understand your behaviours and patterns when eating, you may be able to lose weight more easily. A book to consider reading to help you think through your own reasons WHY you eat, is The Shrinkology Solution.  The Shrinkology Solution considers the ‘psychology of slim’ and ‘the missing piece in the weight-loss jigsaw.’ The key is to understand WHY you eat, rather than just focusing on WHAT you are eating.  It is possible to have some success on almost all diets, initially.  But if you don’t work out the WHY of your eating patterns, it will be difficult, more often than not, to stick to a diet long-term, and therefore, lose the weight for good.  Or even worse, you may … Continue reading

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Stopping a bad habit

Stopping a bad habit ‘cold-turkey’ can be very difficult to do as it takes willpower and you have to combat distraction on many levels.  You also have to deal with the negative feelings and cravings directly that arise as you try to stop the habit completely.  Here are several things you can do to help you stop a bad habit in it’s tracks: 1.            Decide on the habit to break 2.            You will need to deal with the reasons that your habit is there, stress, boredom etc 3.            Find a healthy way to deal with the reasons you have established 4.            Distraction is a good tool, normally a craving will pass within 10 minutes so build a routine of new behaviour when that craving strikes 5.            The average time to break a habit is 66 days so the habit needs … Continue reading

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More ways to create good habits for weight loss

Wanting to turn a not so good habit into a great habit? This is where you look at replacing the old habit with a completely new routine and habit.  The trick here is to replace 90% of the habit, so you focus on new things to eat or drink rather than on the food or drink that you are trying to give up. How to do this:- 1.            Set a 30-60 day period 2.            Choose a new habit and routine 3.            Make the new habit and routine every day 4.            Take small steps 5.            Build the new habit up over the 30-60 day period 6.            Create the same atmosphere for the new habit to help embed it 7.            Ensure the new habit chosen is sustainable 8.            Analyse any relapses and put a strategy in place to combat future relapses

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How to create good habits for weight loss

What is a habit and why does it matter? A habit is a choice that we deliberately make at some point, then stop thinking about, but continue to do, often, and every day. If it comes to bad habits, then its something that we do without thinking, that can often undo many of our attempts to lose weight. Habits are created over varying lengths of time.  A habit can be created in as short a time as 3 days and can take an average of 66 days to break!  Most people like routine – which explains how habits are created.  Habits can be good or bad, positive or negative behaviour patterns, which are repeated over a period of time, become automatic reactions in our lives to help us deal with daily life and routines.  The longer the habit is ingrained, … Continue reading

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Ten ways that might help you lose 1lb in a week …

Sometimes we make losing weight about counting calories and other complicated things. The first and simplest things are often easier to integrate as regular habits that will go some way to helping us lose weight, and at the very least, will help us not to put on more weight. Here are a few ideas:- 1. Speed up your fat burning and metabolism by improving your HYDRATION.  Drinking 8 glasses of water a day can help to speed your metabolism up and help to burn fat.   Cut down on the coffee, tea and alcohol and switch into water.  If you find water a bit boring try adding a slice of lemon or lime or for a more exotic taste try ginger or mint. 2. Did you know that walking for 20 minutes could burn 100 calories? Take a brisk 20minute walk … Continue reading

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Six questions to ask when choosing a personal trainer

What or where did you study your personal trainer qualifications?  Check your trainer’s qualifications against the REPs database at www.exerciseregister.org.  A background in exercise science is preferable. Why should I choose you as my personal trainer?  An experienced trainer is happy to earn your trust, so ask them to lay out their experience and perhaps even offer a reference or two; especially references from people similar to you.  A reference from a 21 year old male weight trainer doesn’t help you if you’re a 45 year old woman who wants to get back into exercising after a break. Do you take continuing educational courses?  Fitness trends change fast.  A personal trainer should take a refresher course every three years. Could I speak to your clients whose goals are similar to mine?  Ask for a phone number so that you can … Continue reading

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