Diet

Weight loss tips to get you started

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Trying to lose weight isn’t easy but the most difficult part is starting your weight loss journey. Below are some useful tips to get you started.

Don’t skip breakfast

Skipping breakfast is not going to help you lose weight, you may be missing out on vital nutrients. Many people skip breakfast because they don’t feel hungry in the morning or don’t have time. You can try having a healthy smoothie or a protein shake which is easy and quick to have on the go. Having protein for breakfast will help keep you fuller for longer. Eating breakfast will help improve your mental performance and concentration and also puts you on the right track for eating healthy all day avoiding the mid-day slump.

Drink 3 litres of water a day

The benefits of drinking water are amazing, drinking 3 liters a day will keep you hydrated and clear any toxins inside your body.

  • Will clear toxins
  • Will give you glowing skin
  • Will boost your immune system
  • Can prevent headaches
  • Will Increases mental performance
  • Will aid in digestion and removes waste
  • Can aid in weight loss
  • Will fight kidney stones

Eat your meals on a smaller plate

Eating our meals on a smaller plate can help us to lose weight when we serve our food. Halving the plate size can help us reduce food consumption and can lead to eating less. If you put a small piece of food on a large plate your mind will tell you that you are eating a small portion and you will automatically put more food, however if you put the same piece of food on a small plate you mind will tell you that you are eating a large portion and you will stop adding food.

Exercise at least 3 times a week to see results

Ideally, you need to be exercising at least 3 times a week to see results. Try incorporating strength and Cardio during your training sessions and mix it up with some HIIT  (high-intensity interval training) also don’t forget to include flexibility! A typical session should last between 45-60 minutes. Your gym week may vary slightly based on your goals and your schedule, but its all about having good fitness habits.

Increase your fiber intake

Increasing your fiber intake will help you to lose weight and can help in reducing blood pressure and inflammation. A diet rich in fiber can also help control your blood sugar levels and reduce the risk of developing type 2 diabetes.

Eat plenty of fruit and vegetables

Eating fruits and vegetables are low in calories and can be quite filling, they contain plenty of vitamins and minerals which are needed to keep you healthy. Try and eat five kinds of vegetables and two kinds of fruits a day for good health. When buying and serving fruits and vegetables, aim for a variety to get the most nutrients.

Read all food labels

Reading all food labels will help you to develop good habits when you go shopping and make some wise choices. Check for the amount of salt and added sugars on the back or the side of the packaging. Many labels are colour coded these days, Red means high, Amber means medium and Green means low.

Don’t keep junk food in your house

Not keeping junk food in your house will help you to make better healthier choices when it comes to achieving your goals. You won’t be tempted to reach out and grab that packet of crisps or chocolate bar if it’s not there in front of you. Learn to store healthy snacks and avoid buying junk food.

Cut out alcohol

Cutting out alcohol will help you to lose weight faster. Alcohol is full of calories so not drinking will make it easier to maintain a healthy weight. The key to losing weight is to burn more calories than you eat. Cutting out alcohol will help you sleep better, stay focused and have a positive impact on your appearance.

Plan weekly meals

Planning your weekly meals can help you control your weight as you decide on the ingredients and portion control. Imagine having a growling stomach and not much energy to shop and cook, you might end up eating the first thing that’s available to you or ordering a large takeaway meal. Now imagine a different scenario where within a few minutes you can have a delicious home cooked dinner and perhaps lunch for the next day. Planning is a great way to help us keep on track with our healthy eating. Plan your menu for the week and write out your grocery list, this can even help save you money.

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Benefits of a Personal Trainer

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Benefits of a Personal Trainer

Did you know that hiring a Personal Trainer can actually save you money? Think of it as an investment that you are making on yourself and your health. Research shows that not having a healthy life has an effect on our mood, health issues, happiness and sleeping patterns. Personal Trainers can help you by tapping into your lifestyle and nutrition habits, they will help you set realistic goals and overall implement training so that it is not just a quick fix but rather a healthy lifestyle change. Below are 3 reasons why you should hire a Personal trainer.

  1. Set long and short-term goals
  2. Help to reach your goals
  3. Improve your mental health

 

Motivation

Motivation is sometimes difficult to maintain and having your trainer near you will make you work harder as you will have their individual attention, having a program that fits,  you are more likely to maintain the habit and see results. Below are 3 reasons why your trainer will keep you motivated.

  1. Keep workouts interesting
  2. Hold you accountable if you miss your session without giving 24 hours notice
  3. Make workouts fun

 

Safety

Learning proper technique and form can help you stay safe and avoid injury. So rather than just wishing or hoping for results or wasting money on quick fixes, invest in your self-today. A Certified Personal Trainer can show you how to exercise safely whilst reaching your goals, by doing them right you are staying safe and also getting the maximum benefit from your workout. If you suffer from a chronic illness or have a medical condition your trainer can advise you on the best workouts to help you reach your goals. Injuries can cause great long-term damage to the body and may take a long time to heal. Below are 3 reasons why you should stay safe.

  1. Avoid injuries
  2. Proper form and technique
  3. Faster and better results

If you are interested in personal training please don’t hesitate in contacting me.

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10 Tips to lead a healthy lifestyle

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10 Tips to lead a healthy lifestyle

  1. Exercise daily (Morning workouts are best but if you don’t have time for the gym some days then keeping track of your steps will help. Try investing in a fit bit or a pedometer that way you can make sure you are reaching your target of 10,000 steps per day. you can also try investing in a personal trainer)
  2. Get sufficient sleep (Make sure you rest, that way your muscles will recover sooner, get into the routine of sleeping at the same time every day, this eventually will become a habit.)
  3. Eat clean (Meal prep at least one day a week, that way you don’t have the hassle of cooking daily and it will stop you binging on unhealthy foods. Include superfoods.)
  4. Drink 3 liters of water daily, keep hydrated. (invest in a 1 or 2-litre bottle and aim to drink water mostly during the day, that way you won’t be making frequent trips to the toilet when you sleep.)
  5. Cut out Alcohol and Smoking. (I know this is stating the obvious but this would quickly improve your overall health.These days there are lots of ways to try and get help with the right support you need. Talk to your GP)
  6. Let go of the past and stress less. (you cant change the past so move forward and be optimistic)
  7. Be kind to everyone and be grateful. (Smile more and try and appreciate the smaller things in life that we take for granted.)
  8. Love yourself  (read more and learn new things, self-help books are a perfect way to get started)
  9. Get plenty of sunlight (if that’s difficult supplement with Vitamin D)
  10. Be spiritual. ( Praying works wonders)
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Our most popular Boot camp

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BOOT CAMP AT FEMALE TRAINER = RESULTS!

We run our popular Bootcamps on a monthly basis. The boot camp sessions have proven to be popular consisting of 4 sessions a week for 4 weeks. The boot camp sessions are carefully planned so that you will receive different workouts each time you attend and these will consist of plyometrics, strength, cardio, flexibility and core work. These classes are structured and changed so that you are constantly changing your routine and challenging your body in many exciting ways. Your Bootcamp experience will make you feel fitter, stronger, leaner and more energetic with our intense HIIT (high-intensity interval training) workouts that will constantly challenge you.

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8 top superfoods you should be eating everyday

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Learn about the top 8 superfoods that you should be eating every day that will make you feel healthier and more energetic.

I have listed a few below as well as their benefits, these are a key to good health and mental wellbeing as they all have vital nutrients that our bodies need to function properly.

Try and slowly make these changes by swapping certain food groups and replacing them with these nutrient dense food groups or try adding into smoothies.

 

Quinoa

Quinoa is full of magnesium and phosphorus plus all the essential amino acid that our bodies needs, it’s gluten-free and it can help with migraines, can relieve constipation and lower cholesterol.

 

Flaxseeds

Flaxseeds also contain B vitamins, fiber, and magnesium plus omega 3 fatty acids. Flaxseeds can also help to lower cholesterol and high blood pressure they can aid in indigestion and they have a high-fiber content, flaxseeds can also help nourish the skin and hair.

Hemp Seeds

Hemp seeds are full of vitamin E, they have magnesium, zinc, calcium, high levels of protein, and is a powerful anti-inflammatory. They can help to regulate energy levels as well as give a boost to the immune system and help you stay fuller for longer.

Brown Rice

Try swapping White Rice for Brown Rice, as Brown Rice contains B vitamins, it also contains magnesium, manganese and high levels of fiber, selenium, and lecithin. (can help with a stronger immune system and healthy digestive system)
Brown rice can also help maintain a healthy body weight, reduce the severity of asthma also help you prevent migraines and gallstones, as well as lower cholesterol.

Amaranth

Amaranth is another grain that can help provide you with vitamins, such as A and C. Plus it contains fiber, calcium, potassium, iron and all nine essential amino acids. Amaranth can also help protects against heart disease and cancer, it can reduce inflammation, raise energy levels and lower blood pressure.

Chia Seeds

Chia seeds are full of energy giving fiber they’re full of antioxidants and have high levels of omega 3 fatty acids. Chia seeds have five times the calcium that milk contains. Chia seeds can also help lower cholesterol, they can help to stabilize blood sugar levels and improve your heart health too.

 

Buckwheat

Buckwheat contains magnesium, manganese, copper, prosperous and tryptophan (which can help you sleep better) it can prevent any energy spikes that can cause mood swings, it can prevent against inflammation and can control weight gain.

Oats

Oats are full of B vitamins, they have high levels of protein, soluble fiber, zinc, calcium, magnesium, and iron. Oats can keep your energy levels up and make a wonderful healthy breakfast. Oats can help to boost your digestive system and help your skin, hair, and nails as well as improve your concentration.

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VITAMIN C

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Vitamin C

Vegetables and Fruit
Vitamin C is one of the most well-known nutritional supplements, vitamin c is a water-soluble vitamin that’s occurs naturally in fruits and vegetables it plays a key role in a variety of bodily functions including the formation of connective-tissue the production of hormones such as adrenaline and the formation of red blood cells. Vitamin C is also a powerful antioxidant helping to protect against cell damage, enhancing post workout recovery and protecting against injury and illness.

Daily doses of less than 1000 mg may be beneficial during periods of stress or intense training, but higher doses than this may hinder rather than help performance by Blunting the muscles’ ability to adapt to exercise.

It is best to try to get natural sources of Vitamin C from food.  Examples of foods containing Vitamin C are Oranges, Bell peppers,  chillies, Kale, Broccoli,  Papaya, Strawberries, Cauliflower, Brussels sprouts, kiwi, pineapple and papaya just to name a few.

Boost energy the natural way.

  • Try to get enough sleep
  • Eliminate caffeine
  • Eat  a balanced diet
  • Exercise
  • Drink enough water

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