FIT TIPS – for mind, body & spirits!
NOT ALL CALORIES ARE EQUAL – If you eat 100 calories of protein, you’re getting good quality fuel for your body, along with vitamins & minerals. It also takes calories to digest that protein.
If you eat 100 calories of sugar, it takes hardly any breaking down - that sugar whizzes straight into your bloodstream. And those calories, like calories from alcohol, are empty – there’s NO nutritional value in them at all. In fact they leech vitamins & minerals out of your system & make you feel exhausted in the long run.
WEIGHT LOSS CAN BE BAD – Especially if you lose weight too fast on fad diets – then, instead of losing fat, you lose muscle. Think about it - the heart is a muscle! Without muscle, you look flabby. And your metabolism slows down, meaning that if you eat the same amount, you’ll still put on weight!
* Exercise maximises the amount of weight you lose in fat – FACT!
SWITCHES – If you can’t give up your naughty indulges, switch to a lower calorie option.
EG – Vodka & soda is @ 50 calories. A glass of wine is around 150 calories.
But BEWARE of LOW FAT options – as they’re usually full of sugar instead.
RE-FRAME – CAN NOT CAN’T
We all spend too much time thinking about what we can’t change – EG Our families (within reason!); our genetics etc. It makes us feel powerless.
Focus on what you can do instead. Brains respond better to goals set in the positive.
SHORT TERM TARGETS – Goals need to be do-able, not overwhelming.
Set a small goal each day & one for the week. EG Commit to coming to the gym AT LEAST TWICE A WEEK rather than every day. Then, if you come 3 times, you feel you’ve had a big win. However, if you came 3 times, you might feel you’d let yourself down if you vowed to come every day.
EAT SLOWLY – Savour food – it’s not your enemy. Research shows slow eaters always consume less.
COMPENSATION – Don’t reward yourself with a sticky bun after you’ve done a workout! Many people over indulge as a ‘reward’ for coming to the gym and eat more calories than they’re burned off.
It’s a good idea to eat protein immediately after a workout – a small handful of nuts, a protein drink, small glass of milk etc will help you re-build your body in better shape.
You can also over-compensate by sitting down for the rest of the evening/ weekend after a workout. Keep moving!
MODERATE EXERCISE – Some people find vigorous exercise stimulates their appetites – of course this may be all in the mind! Try some moderate exercise instead – walking, yoga, Legs, Bums & Tums rather than manic running or HiiT.
However, our Saturday morning interval training aerobics class & working with weights is a proven scientific method of keeping in really good shape & working out your cardio vascular system as well as everything else.
FISH OILS - Good fats help you burn fat – as well as keeping your joints, skin, hair, nails & brain! Fat isn’t necessarily bad.
CONSCIOUS EATING – Take your time to prepare food rather than relying on ready meals. Too often, it’s too easy to prepare a big meal & eat it all before you’ve registered if you’re full or not.
Small plates & small portions help. EG Make 1 round of toast at a time – then, if you want more, make it.
And check your HIDDEN HABITS. EG – you may always have a biscuit when you drink an afternoon coffee. CHANGE that behaviour – EG – drink tea instead. Or skip the afternoon coffee break altogether.
GOOD HABITS – Habits are ALWAYS stronger than willpower. Once you’re in the habit of working out regularly, that will become your default setting. Ask our veteran members how they manage to have a life & get to the gym regularly!
PHOTO CREDIT: Jan Klier/ http://www.janklier.com/