DesignBeing hungry is a natural part of life!

If you think that being hungry is bad, please stop! If you think you’ve failed at your diet because you’re hungry, you haven’t!

It’s a completely normal feeling caused by complex interactions between your gut hormones, nerves and your brain.

DON’T GIVE UP!

Being hungry is normal, particularly when you are losing fat. Losing fat involves being in a calorie deficit, and it’s normal to feel hungry from time to time when your body realises that it is not getting enough calories to maintain your current body weight.

Instead of thinking that hunger means the diets failed. You
can learn to live with it and it will pass. It’s not good to become ravenously hungry though.

Here are some tips for keeping hunger at bay.

1 – Understand it’s ok to feel hungry when trying to lose weight.

2 – Try not to restrict you calories drastically, it can have a negative affect.

3 – Eat mindfully and chew your food, take your time appreciating the taste, smell and texture.

4 – Eat the foods you enjoy. Moderation is really key here. Try not to get rid of a food you enjoy, just be aware of the amounts your consuming. If you know you’re overeating a favourite try and reduce it.

5 – Foods that you consume with Protein and Fibre will help you feel fuller for longer. Women tend not to eat the recommended 30g of Fibre a day and evidence provides us with the knowledge that increasing your protein intake throughout the day above the recommended daily values for women will help with weight loss.

6 – Hydration and sleep are often overlooked but very important in promoting a healthy lifestyle. Are you sure you’re getting enough?

7 – Find like minded people. If you surround yourself with others who are more attuned to the struggles you maybe having, It’s a great support to have and that person or group of people can have a huge impact in helping you stay on track.

Services I offer and more about me:

 

Diet and exercise needn’t be confusing or expensive!

We’re bombarded with diets being promoted everywhere, in magazines, newspapers, on the TV, internet and social media. Creating confusion and the potential to make it far too difficult and in some cases undoing all the hard work that you’re putting in. The diet industry is huge and often won’t have your best interests at heart.

Be wary of fad diets, diets that eliminate whole food groups and extreme calorific deficits. Successful weight loss/maintenance requires a long term solution, not a quick fix. Sorry!

Fuel & recover appropriately around exercise to avoid injury, fatigue and promote the quality of adaptations to the body that come from exercise.

Include protein at meals and snacks to help manage appetite and reduce muscle loss.

Limit (note limit and not abolish) high energy foods such as alcohol, chocolate, cake, take-aways, desserts etc. These are not bad foods, the quantity of them is, as with anything too much will have a consequence but by abolishing them you may be setting yourself up for or confirming an unhealthy relationship with food.

Be mindful of eating and true hunger, not boredom or habit.

Be patient and persistent! Results don’t happen overnight.

Small achievable changes over a period of weeks and months are the key to success. Try not to do too much too soon. Increase and progress with your exercise intensity and time gradually.

Just because something worked for your friend, neighbour or family member doesn’t mean it will work for you. We are all unique in our likes, dislikes, tastes, beliefs, desires etc.

Creating a negative energy balance where more energy is used than consumed by the body is the only way. There are many ways to achieve a negative energy balance and often diets promote some drastic measures to do this. This may result in some quick weight loss initially, but unfortunately, this loss is usually short term and unsustainable for the most, the weight lost will usually pile back on.

YOU are the best person to decide what’s best for You, when and how are you going to create a negative energy balance.

The extremity of your diet and exercise plan will always determine the outcome.

Got a question or need help? Get in touch!

 

Services I offer:

IMG_3142

 

If the dieting worked you’d only need to do it once?

 

1. READY and WILLING – Are you ready to take the plunge and commit wholeheartedly, if not then it’s just not going to work. You’re probably scared and thinking it’s just going to be too difficult. Failing before you’ve even started.

Make a plan and look at what’s getting in your way, is it time, work commitments, family commitments, friends, colleagues, fear of failure, fear of change, confidence, disability, illness etc.. What can you do to change or manage these distractions, lots of people have succeeded in fat loss and kept it off from making plans so why can’t you.

 

2. PLAN – You’re more likely to succeed if you plan ahead. What do I want to achieve? How can I achieve it, how long is it going to take me? What do I do if I need to change the plan? I’ve got to work, there’s a party coming up, no sitter, a crisis may happen, your stressed or anxious. If you plan for every eventuality you can think of and have in place an alternative to keep you on track, you’re less likely to feel you’ve failed and give up.

Get to pen and paper and make a plan, if it’s broken you’ll have an alternative to bring into play. Life always brings the best of us challenges that interrupt our lives, good and bad. It’s knowing how to implement a strategy to cope with them and understanding that it’s OK to go off track now and then.

 

3. UNDERSTAND FAT LOSS – Fat loss is the ability to tap into the bodies determined ability for homeostasis (staying the same and in balance). Your body is hard wired for the status quo and to lose fat you’re going to have to realise that there is no fast solution. A negative energy balance for weeks, months and even years is what’s required not just in minutes and hours.
Sure we can all certainly lose weight by starving ourselves but we’re not necessarily losing fat, it’s more than likely water and how long realistically could you sustain starving yourself for?

What usually happens is you’ll lose weight initially, then the bodies metabolism starts to slow down, your blood glucose is pretty low too, you’ll begin to lose weight from your muscles, and they’ll be all sorts of hormonal and chemical responces going on in the body that will stop you losing any more.

You’re probably on a slippery slope to revert back to eating as you did before.

Have you changed anything and what have you learnt? Possibly that it’s just too difficult! An unhealthy relationship with food could be forming or advancing. The weight will pile back on.

 

4. PATIENCE – We all know that the most healthy way to lose weight is roughly 1-2lbs per week eating a well balanced diet and exercising. It’s not very exciting though is it and the quick fix solution is much more appealing? If you want to lose a stone 14lbs, then it’s going to take on average roughly 7 – 14 weeks. I say roughly because we’re all different and there’s no set time frame. Slow and Steady wins!

Small achievable goals that are measured and managed for weeks and months is what’s going to ultimately help you.

 

5. SUPPORT – Remember you’re not alone, there are millions of people in the U.K. who want to lose weight. A report taken in 2014 highlighted that a staggering 65% of women have tried to lose weight.

Get help, whether it be the family, a friend, a group of friends, an exercise group or your GP. Don’t be ashamed of wanting to lose weight, surround yourself with people who can help.

 

 

Being overweight is not a choice it’s a consequence of your actions. Knowing what these are and making changes will help you in achieving sustainable fat loss and ultimately leading you to a healthier and happy life.

 

 

References:

 

WHAT IS THE BOOTCAMP?
Fradley Fit Boot Camps offer women the opportunity to build strength, endurance, agility and burn fat.

Camps consist of one or two 60 minute sessions per week, they include an intense mix of strength training, HIIT, aerobic elements and military style drills outdoors.

This Boot Camp is a type of interval training with bursts of intense activity alternated with intervals of lighter activity. The sessions provide a whole body workout.
You will burn more calories in less time compared to moderate aerobic activity.

Fat loss and general well being can be achieved.

If you’re looking for something more challenging, varied and fun, are willing to push yourself, enjoy being part of a team and don’t mind being exposed to the elements, then this is for you.

FAT LOSS FUN CAMARADERIE TEAM EFFORT

Access to the Fradley Fit for Women App for all who BOOTCAMP.

Some great features come with the App for you to use as much as you wish, these include:

  • Your own personal account.
  • Access to tailor made workouts with video demonstrations.
  • Access to sample nutrition plans.
  • The facility to log your workouts.
  • The facility to upload your nutrition daily, choosing from over 60,000 food items as well as the handy bar-code scanner.
  • Track your progress by uploading height/weight/measurements and progress photos.
  • Messaging facility.

I’m giving you all the tools to ensure you stay motivated and on track with your personal goals.

This on-line service is available to use via your PC, Laptop, Tablet and mobile device, its available to download via the IOS and Android App.
This service is provided by an on-line invitation only, where you will be promoted to activate your account.

I incorporate this service with all of my BOOTCAMP clients.

IMG_2749

ESSENTIAL for Achieving Your Goal!

Many people resolve to start exercising and dieting but quit a few months later because they don’t see results.

To help you succeed use S.M.A.R.T goal setting.

Specific – Set yourself a goal with specific details. e.g. a goal to exercise more is not specific, but a goal to walk 30 minutes every day is specific. You’re mindfully declaring what you will do, how long you will do it, and when you will do it.

Measurable – If you can measure a goal, then you can determine how successful you are at meeting the goal. A goal of eating better is not easily measured, but a goal of eating for example 1900 calories a day can be measured. A goal of exercising is not measurable. A goal of exercising for 30 minutes three days a week is measurable. If your aim is weight loss, don’t expect to see immediate results – this is likely to take longer (2-3 months). For weight loss, it’s best to combine activity goals with some changes to your eating habits.

Achievable – An achievable goal is one that you have enough time to achieve. For example, if your work or family commitment doesn’t allow spending an hour exercising every day, then it wouldn’t be an attainable goal. However, 2,3 or 4 sessions a week might be attainable. If a particular type of exercise, such as running, is physically too difficult for you, then running every day would not be an attainable goal. Make it challenging but achievable to you.

Realistic – Goals must be realistic and important to you. Don’t set a goal just because your friends, family members or exercise partners have set that goal. Your goals are your motivators to continue exercising, so make sure they are important to you. Setting an unrealistic goal of losing a stone in two weeks will result in disappointment or the temptation to give up. Making changes is tough, and to be successful, you’ll need support and encouragement. Where will you get your support from? Is it a friend, family member, fitness instructor, or a group. Someone to say “Well done!” or “Keep at it you’re doing great” on a regular basis can make all the difference to your motivation and confidence.

Time – Goals are best achieved if you keep a record of your progress. If you have an outcome goal of losing weight or dropping a dress size, record your weight and measurements each week. If your goal is to eat 1800 calories a day, keep a food diary. Keeping track can help you evaluate your progress and stay motivated.

SMART goals are extremely useful in motivating you, keeping track of your progress and encouraging you. Setting out and achieving small attainable goals will go along way to helping you.

Be S.M.A.R.T and think about what it is you want and how you can safely achieve it.

It could be the difference between succeeding and giving up!

If you’ve found this info useful, like my page for future info, offers and news. Share or tag with anyone you think might benefit.

Empowering women to challenge and achieve!

 

Increase your NEAT (Non Exercise Activity Thermogenesis) to burn more Calories.

Exercising, a Healthy Well Balanced Diet and getting a good night’s Sleep are some of the most important factors to implement when undertaking an effective weight loss strategy.

But, and this is a big but. Be aware of substituting all the hard work you’ve put in by creating additional downtime.

Additional downtime could be the reason you are not seeing the results you want even though you are working hard on your exercise and nutrition.

Your NEAT is the activity you do daily e.g. walking, showering, cooking, cleaning, tidying, fidgeting, basically every movement your body makes when not sleeping or exercising.

Ever wondered why some people just seem to be able to eat loads and never put any weight on, one answer could be that they are basically just moving about more. NEAT can vary from person to person by a few hundred kcal for a sedentary individual to a few thousand kcal for a highly active person.

Exercise isn’t just about a class or a session you attend 2, 3, 4 times a week. It’s also about how active you are the rest of the time.

Keep moving as much as you can, try not to compensate and reward an exercise session with extra rest, keep at your usual daily activities, tasks and maybe even think about increasing them especially if you’re at a desk all day or sitting for long periods of time.

You can track you daily activity levels very easily by investing in something as simple as a step counter all the way up to a state of the art fitness tracker.

The possibilities for increasing your NEAT are endless and need to be considered and managed when forming part of any fat loss or fitness goal.

Reference

Levine.J.A Non-exercise activity thermogenesis (NEAT)

IMG_2570

I cannot emphasise the importance of Hydration.

Our body is made up of over 60% water, so it certainly makes sense.

Here are some of the reasons:

  • Helps with digestion
  • Helps convert your food to energy and absorb the nutrients
  • Flushes out body waste
  • Delivers Oxygen to all parts of the body
  • Regulates the bodies temperature
  • Lubricates the joints

The lists goes on and on and on. Without water survival is impossible. It’s part of the functioning of every cell and organ system in the body.

If you think your hydration levels are low and intend on increasing them, be warned you will wee a lot.

Signs to look for if you think your hydration is low:

  • Thirst
  • Fatigue and/or mood swings
  • Hunger even though you’ve recently eaten
  • Back or joint aches
  • Dull, dry skin and/or pronounced wrinkles
  • Infrequent urination – dark, concentrated urine and/or constipation.

The table below indicates an estimation of your bodies required water intake based on weight. Note that these figure will need to change depending on your activity levels, health and the environmental conditions you are exposed to.

When exercising you should increase by 1.5 – 2.5 cups (400-600militres).

IMG_2569

 

IMG_2509

All of us know what happens when we don’t chew sweetcorn properly – it’s not fully processed. The outer layer is resistant to the acid in the stomach. If not chewed, the inner parts cannot be reached so they are not digested.

The more we chew the more nutrients the body absorbs.

Anything that we put into our mouth is going to elicit a response in the brain. You’ll get responses from the taste, smell and texture and the brain will signal the gut to prepare for food.

The main role chewing plays is that it prepares the gut for digestion, releasing gastric secretions in the gut and enzymes in the saliva as well as stimulating the hormones that regulate hunger.

The mouth and brain are both equally important.

If you eat your food too fast and swallow it without chewing properly you can put pressure on the digestive system and negatively impact the amount of nutrients the body can absorb.

There needs to be enough time during eating for the brain to recognise that you have eaten. If you eat too quickly you may then eat too much for what the body needs. This is why the idea of slowing down the eating process as a weight-management strategy can work.

The food also needs to be in contact with the gut to stimulate the hormones that regulate hunger.

It’s better for us overall to eat mindfully, taking our time, chewing properly, appreciating the flavours, textures and smells, by doing this we’re aiding the bodies amazing ability to digest, absorb the nutrients and tell the brain when we’re full so that we don’t overeat.

 

I get asked this question quite a lot and can guide you on what I offer and how it fits in with the recommended amount of physical activity required weekly to stay healthy.

This is a guide for the adult age group and is based on the Department of Health’s recommendations.

First and foremost you should try to be active daily. There are two types of physical activities you should be doing weekly and they are Aerobic and Strength exercises.

 

Recommended Physical Activity Guidelines

At least 150 minutes of Moderate Aerobic Activity and
Strength exercises – on two or more days of the week that work all the major muscles.

Or

75 minutes of Vigorous Aerobic Activity and
Strength exercises – on two or more days of the week that work all the major muscles.

Or

A mixture of Moderate and Vigorous Exercise as well as the two Strength Training sessions.

Sessions with me, particularly the Boot Camp sessions and Running sessions are classed as Vigorous Aerobic Activity. These sessions also count as Strength training sessions too.

(Something to note however is that not all aerobic activity counts towards your Strength training sessions, a list of all exercise sessions and details of what counts as moderate, vigorous and strength activities can be found here NHS Guide)

 

Examples:

  • Emma attends Boot Camp twice a week and runs (30 mins) once a week. Guidelines exceeded.
  • Sarah attends Boot Camp once a week and runs twice (30 mins) a week. Guidelines exceeded.
  • Jane who attends Boot Camp once a week only, would need to include 30mins of vigorous aerobic activity or 60mins of moderate aerobic activity and a strength training session per week.
  • Clare who runs (30 mins) once a week only, would need to include 45mins of vigorous aerobic activity or 90 mins of moderate aerobic activity and a strength training session per week.

 

Things To Note

The above are guidelines only and depend greatly on your daily activity levels, they can be spread out over the week.

You can also go above these guidelines to further increase your health from up to 150 minutes Vigorous or 300 minutes Moderate.

Important – If you are trying to achieve weight/fat loss then it goes without saying that you would need to incorporate a healthy diet along with your weekly activities.

The important thing to remember is that exercise sessions reduce your risk of developing a range of diseases, help maintain a healthy weight, improve your self esteem and reduce feelings of depression and anxiety.

It takes a certain something to challenge the body, it takes a certain amount of effort to get out of the sustained comfort we’ve all been conditioned to achieve.

It’s time to challenge the body, expose it to the elements and our natural environment.

Get rid of the confusing s**t around your daily life, for your own health, happiness and strength. Connect with the freedom of being outdoors!

Science and evolution is thankfully now pointing it out more than ever. It’s time for a change and staying indoors in a temperature controlled environment and striving for permanent comfort isn’t doing us any favours.

Obesity, depression, stress, diabetes and a lower immunity amongst others is on the increase.

You’ve got to expose your body to the beauty of what it’s capable of and more importantly what’s it’s designed for.

Get up, get moving and get outside, your body and mind is truly craving it.