tRY APPLYING THE BASICS
DRINK MORE WATER
TRY AND GET TO BED EARLIER
TRY AND GET TO BED EARLIER
Try to incorporate drinking water with your daily activities - being hydrated helps our bodies to function fully. I recommend a glass of water first thing as you wake, then before each meal.
2.5 litres is the current recommendation.
TRY AND GET TO BED EARLIER
TRY AND GET TO BED EARLIER
TRY AND GET TO BED EARLIER
How much sleep we have has a huge impact on our mood, our energy levels and ultimately impacts the choices we make with movement and food. Try to promote good sleep hygiene by getting to bed earlier, naps do count, read a book to relax or try journaling. I absolutely understand there are other factors at play here, if you're a new Mum, have a stressful job, shift work, or are going through the menopause - simply trying one change may help you catch an extra 30 mins which could make all the difference.
AFTER DINNER WALKS
TRY AND GET TO BED EARLIER
AFTER DINNER WALKS
NEAT is non exercise activity thermogenesis, it's all the movement our body does when we're not sleeping or sport like exercising. It's important that we move our bodies daily to use energy. Simply walking for 30 mins per day can improve our health - walking after a meal is proven to help glucose clearance and aid digestion, so why not try an after dinner stroll today.
PROTEIN
RESISTANCE TRAINING
AFTER DINNER WALKS
An essential macronutrient along with Carbohydrates and Fats - Protein are our building blocks for life. The 9 amino acids found in animal sources and combined plant sources mean these complete proteins helps us to build and preserve muscle for a strong body now and for the future. It also helps us to feel satiated, so we feel fuller for longer, plus it has a higher thermic effect - meaning we use more calories digesting it. Get protein from lean meat sources, fish and dairy, plus plant based foods such as nuts & seeds or Beans and pulses, grains & legumes.
RESISTANCE TRAINING
RESISTANCE TRAINING
RESISTANCE TRAINING
My tip would be don’t use exercise as a tool for weight loss. I love the unsexy stuff & improvements to your health,
your strength and preserve your muscle tone, protect your joints and improve bone strength protecting you from osteoporosis, injuries. Maintain flexibility and balance which will help you stay independent as you age. Relieve stress and anxiety. Support you through the menopause,
aid mental strength and resilience.
Use it to establish a performance goal think of something that you want to achieve maybe lifting a certain weight maybe doing a push up maybe doing a pull up.
And then with this fat loss will follow as you gain more muscle your body will use more calories during rest to fuel those muscles.
These are some of the reasons why I’m so passionate about strength/ resistance training.
CONSISTENCY
RESISTANCE TRAINING
RESISTANCE TRAINING
Keep this stuff simple, achievable - remember it doesn't have to be 100% perfect all of the time - creating some flex is a must in our busy lives. Try the 80/ 20 rule: 80% of your day or week you are consistent and within the parameters that we've set and hitting all of these recommendations, 20% of the time is a little more relaxed, you are at an event, eating out, out for drinks on a Friday night, a hearty family meal on a Sunday. Make it work for you and your lifestyle. And above all be consistent and see the mental and physical impact it has on your life.
H x
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