I don’t have time…..

There is no denying that we all lead busy lives; working, looking after family, managing the house, meeting friends or family, catching on on the latest box set, keeping up with social media – not to mention the rest! What about improving your health and well-being through exercise? One of the most common barriers to exercise is lack of time. I commonly get asked by friends, family and clients “how on earth do you train for an ultra or a triathlon with everything else going on?” The answer; I plan, prioritise and I enjoy it!

  • I plan my time carefully! I share a google calendar with my husband as we prioritise our professional and personal commitments differently. This enables us to see what appointments we have at the drop of a hat and ensures ‘down time’ together as a family. When I first started back exercising after having my eldest child I set aside ‘me time’ as an appointment in the diary; as I would going to the dentist. I tried to be accurate in my timings; for example 35 minutes for a run (5 minutes to get ready, 20 minutes to run and stretch then 10 minutes to shower and change). I have to be a little more flexible these days due to an increased volume of training and two very demanding kids. On a Sunday evenings I take 10 minutes to plan my training for the coming week. Watch the film The Pursuit of Happiness or, if time is of the essence, this short clip from from TedTalk on time management for inspiration.
  • I set realistic goals! I love having a goal to aim for as it keeps me motivated and less likely to find an excuse not to get out here and do it – yes, we are all the same and only human! Build in time for holidays, injuries, other more pressing matters that crop up unexpectedly so you have flexibility in your training plan.
  • I enjoy it! Anything you do that you don’t enjoy is a chore so if you don’t like running don’t sign for a 10km race as your goal.  There are lots of options for cardio and resistance training whether it be racket sports, exercise classes, individual pursuits or water sports – its about finding something that is right for you and that you will enjoy and be likely to stick at. If you don’t know a good approach is to give everything a try, see if ‘the shoe fits’!
  • I train with friends! Before I joined a running club I ran with a friend who happened to start at the same time as me. We blossomed together, both in our fitness and friendship. Many of us have a well established social circle however you can never have too many friends. I would not have had the pleasure of meeting some of mine if it wasn’t for our shared passion for health and fitness. I look forward to going to my clubs not only for the exercise but for the comradery! As a personal trainer I have also made great friends along the way, helping clients break down their barriers and achieve their fitness goals. Combine fitness with friendships and meet for a brisk walk and catch up instead of the local coffee shop.
  • The bigger picture! Most of us have many roles to fulfill; a mother, a wife, a business owner, a daughter, sister and a friend and time is precious. I want to do all these to the best of my ability and by being happy, healthy, strong and confident I can achieve all these and more. Start by being active most days, whether that involves taking the stairs instead of the lift, walking instead of the car or carrying the shopping bags back to the house. Think of the impact your current lifestyle will have in years to come and if you don’t like what you see ‘take the bull by the horns’ and, with small steps, start to make some changes.  Fit + Fabulous is a very good way to get you started, break down your barriers and maximise your health and fitness!

 

I practice what I preach when it comes to nutrition…..

Nutrition is key to success whether it be in sports performance or weight loss. I get asked regularly to share what I eat with my clients to help inspire them with their diet. I don’t cut anything out from my nutrition and instead I have everything in moderation. Control is not something I have always had over my diet, as a teenager, for 7 years I suffered from an eating disorder.  I was severely under weight, food controlled my life and I did anything I could to avoid eating. Now, I appreciate the value of a healthy, balanced diet and the importance it has on my mental well being and active lifestyle as a mother and personal trainer.  

As a mother, I hope my son and daughter enjoy their food and have different cultural influences, expanding their experience and knowledge in order to make informed decisions about what is a healthy diet. As a personal trainer, I want my clients to identify the importance food has on improving their mental and physical health and and reduce the risks of diabetes, heart disease, cancers and obesity;  all of which are on the increase in the UK and associated with poor diets and lack of exercise.

All clients with Fit + Fabulous complete food diaries on an online application which I monitor and analyse weekly. My analysis is based on UK government and NHS guidelines in conjunction with my knowledge of sports nutrition. I am looking for each client to gain an understanding of portion sizes, food groups (fats and sweets; dairy; meat fish and alternatives; fruit; vegetables and pulses grains and cereals) and macros (protein, fat and carbohydrate). Each client depending on their energy intake are allocated a recommended portion amount per food group which replaces counting calories. All of this is related to weight loss or enhancing sports performance.

For the last week I completed my own food diary to give an example of what I persevere as a balanced diet for an active female with my build. I class myself as very active, doing at least an hour of moderate to intense exercise per day. My macros change daily depending on the exercise I undertake, for example on the days I lift weights my protein levels will increase to help aid recovery and build muscle.  Portion sizes are not given as this would be individualised depending on your personal statistics. Please note that this is for example purposes only and not to be copied. Please get in touch for your own personal analysis.

Monday

Breakfast: 2 scrambled eggs, wholemeal bread, tea with milk

Snack: Cashew and brazil nuts with dried mixed berries and coffee

Lunch: Giant couscous and quinoa salad and oven baked chicken breast

Snack: 4 seafood sticks, peanut butter with breadsticks and coffee

Dinner: Pasta in a home made tomato and spinach sauce with chicken and green beans

Snack: Melon and grapes

Tuesday

Breakfast: Weetabix minis fruit and nut, skimmed milk and tea with milk

Snack: Sunflower and pumpkin seed mix, 300mls skimmed milk and banana protein shake

Lunch: Spiced lentil warm salad with breast of chicken and mango

Snack: Black grapes, peanuts, banana and coffee

Dinner: Baked salmon fillet, sweet potato, broccoli, peas and mangetout

Wednesday

Breakfast: 2 poached eggs, wholemeal bread, tea with milk

Snack: Carrots, sweet peas and low fat hummus, coffee

Lunch: Homemade chicken and vegetable soup with wholemeal bagel and banana

Snack: Frozen strawberries, raspberries and pineapple, 300mls skimmed milk protein shake, coffee

Dinner: Homemade lasagna with mixed vegetable medley

Snack: Dark chocolate and ginger biscuit with green tea

Thursday

Breakfast: 2 poached eggs, wholemeal bread and tea with milk

Snack: Apple, brazil and cashew nuts with dried berries, coffee

Lunch: Oatcakes, homemade smoked mackerel pate with cherrie tomatoes and mixed leaves

Dinner: breast of chicken, bulgar wheat and bean salad with sweetcorn, peas and carrots

Snack: Grapes, melon and green tea

Friday

Breakfast: 2 scrambled eggs on wholemeal bagel and tea with milk

Snack: melon and avocado with coffee

Lunch: Brie, cranberry and bacon wholemeal seeded toasty with side salad

Snack: Homemade banana loaf and coffee

Dinner: Homemade beef and mixed bean chili, basmati rice, corn chips with cheese and 250ml glass of red wine

Saturday

Breakfast: Eggs Benedict and glass fresh orange

Snack: 1/2 danish pastry with coffee

Lunch: New potato, prawn and avocado salad

Snack: Cashew and peanuts with coffee

Dinner: Homemade tuna stir fry with egg noodles and 300ml of white wine followed by creme brulee

Sunday

Brunch: Grilled tomato, portobello mushroom, 1 slice bacon, 2 scrambled eggs with coffee

Snack: Mixed berries and seed protein smoothie

Dinner: Homemade fish pie with peas and crusty bread

As you can see I try and eat a variety of foods from each food group to ensure that I am getting as much vitamins and minerals from fruit and vegetables and the appropriate amount of non saturated fats, proteins and carbohydrates I need to fuel and recover from exercise.  Drinking water regularly throughout the day also helps me feel hydrated, carries those essential nutrients to the working muscles and avoids me mistaking thirst for hunger.  I eat every 3-4 hours a day to avoid fatigue from drop in blood glucose levels. This helps me curb any cravings for high sugar foods. I eat a mixture of low to high glucose index foods to ensure I get enough fiber in my diet and when required quickly replace carbohydrates that I burn through exercise.  glucoseindex.com

The following chart gives a good indication to what the UK guidelines are for tallying up your own portions per food groups to see if you are getting a healthy balanced diet.

foodIf you would like further information on macros or portion sizes or have any comments regarding the blog please get in touch as I’m keen to hear from you.

A puppy is not just for Christmas….

“I want to run a 10km in September.”

“We get married in the Autumn and we both want to lose weight.”

“Its my 40th birthday in June and I want a six pack.”

Just some examples of client’s goals when they come to Fit + Fabulous for personal training. These are perfectly normal short term goals and achievable for most if they apply hard work and dedication. However, if this is you, ask yourself what happens after my holiday, wedding or birthday party? Do I apply all my effort to achieve that goal and then return to my previous state?

I feel a more advantageous view should be longer term and, dare I say it, more of a lifestyle change. We all live for the moment, driven by busy and demanding lifestyles with fads and trends dictating our culture. But what about our future? I want to live long enough to play with my Grandchildren, if I’m blessed enough to have any. I want to create more beautiful memories with my frienddads and family and not have to worry about illness, medication or treatments. Yes, I have short term goals  to keep me motivated and some a little crazy, but they are all part of my long term plan; to live a healthier lifestyle, creating memories and teaching the next generation that health and fitness can be fun and exciting. One of my biggest joys, is a morning cycling on my road bike with my father aged 68 before stopping for coffee and a cake; its a real honor!

Exercise is not a new phenomenon nor should it be intimidating or hard to get started; it should be exciting! I’m naturally impressed by the elite in the fitness industry, who isn’t? Exercise is for everyone and everyone has to start somewhere. What impress me more is when one of my clients, family or friends try something for the first time. They might not like it but at least they have given it a shot and created a memory for themselves. I challenge you to try something new and exciting this year. Something that you have never done before or haven’t done in years.

A good Personal Trainer should encourage their clients, constantly demonstrating empathy, offering support and encouragement along the way. As a personal trainer, I like to suggest trying something a couple of times and not giving up on the first hurdle. If you don’t succeed, if you have done your best, then you have not failed.  Try again! Try approaching it from a difference angle the next time and give it another chance.