We all know that when you are following a strict exercise and eating plan it can get hard. There are times you want to skip the training session or fall off plan and eat that cake or chocolate bar.

To make a healthy lifestyle sustainable you have to see food differently: food is fuel, it heals, it supports the vital organs and systems within the body, and it keeps you functioning to the max. It cannot function well when you feed it crap. Therefore you need to learn to listen to your body; what your body desires to keep it fuelled and running efficiently.

How?

You have to become mindful of what you are putting inside your body by tracking your daily food and liquid intake.

  • Write down each meal you eat, what was in it, when you ate it, were you hungry/ full both before and after you ate?
  • Did you have any feelings beforehand e.g. did you have a headache, an energy dip or spike, bloated stomach or feeling tired etc.
  • Do this for a week; no two days are ever the same.
  • Take note of any anomalies, if you had headaches when were they? How were your energy levels at certain points in the day?
  • Make sure you track your fluid intake too, this can have a huge impact on eating habits and body functions.

Once you have reviewed the diary then look at what you want to change.  Make a list of short term goals (set 3-4 specific and easily attainable targets you can do over the space of a month). Start off small to reach your main goal.

Food tracking will increase your awareness of the foods you eat. Increasing this awareness will make you view food differently thus enabling you to enjoy and sustain a healthy lifestyle.

Of course we all deserve a little treat now and again but try not to always base it around food. Does it really have to be a sweet treat?

Why not lose those pounds, turn around the unhealthy eating habits, turn up for your PT session or your fitness class and then reward yourself with something non-food that will make you feel good? Treat yourself to a new outfit, a hair cut, try a new activity or a weekend spa break with your loved one or friends, anything but the greasy burger and fries or the sugary dessert.

If you would like more detailed guidance we have a range of programmes which could help you achieve your goals. See www.PaulCollinsFitness.co.uk for further information.Paul Collins Fitness superfood salad at Mordros Bude

Many people will try a home detox in January, which is all well and good if you know what you are doing, but be aware that an un-monitored detox can be dangerous.

Here are a few natural remedies to the common side-effects:

Headaches

  • Honey and Water
  • Acupressure (use GB20, a point at the base of the skull in the hollow between the front and back neck muscles, located behind the bony prominence just behind the ear – you will know when you have found the spot as there is one either side of the head – and massage gently with your thumbs)
  • Peppermint oil – rub on externally. (Never consume essential oils!)

Constipation

  • Drink more water between meals

Nausea

  • Acupressure (turn your palm upwards and measure two thumb-widths up your arm from the base of your wrist, press here for 30-60 seconds between the two string-like tendons –do this whenever you need to)
  • Herbal ginger tea

Diarrhoea

  • Drink more water between meals

If you are going to go it alone, try to self-detox go for no more than one day, stay well hydrated and be very gentle on yourself.

Alternatively please give me a ring on 0780 0780 039 to discuss supported detox or weight management programmes.

 

In the last post I talked about Resolutions and, as the festivities are now over, I am sure there will be many people regretting their holiday over-indulgences.

Our bodies are great at detoxing themselves when we hit the realms of pure gluttony but, that said, our organs need a little extra help to recover and be able to function at a premium rate.

Many of the foods we eat require more nutrients than they supply to process them (known as anti-nutrients). Eaten to excess on a daily basis, these anti-nutrients can create a toxic overload and play havoc on our natural detoxification system.

Refined sugar, processed foods, smoking, alcohol, painkillers, antibiotics and pollutants from the environment, are all forms anti-nutrients. And remember, toxins that are not removed from the body are stored as fat.

Give the body a helping hand and cut back on:

  • Carbonated drinks
  • Refined sugar
  • Artificial additives (Alcohol too)
  • Processed foods

And aim to eat foods that contain anti-inflammatory agents :

    • Omega 3, from fish and flax seed oils
    • Curcumin, from the spice turmeric
  • Anthocyanins, from berries, dark sweet cherries, red grapes and purple plant foods

 

 

Diet starts Monday?

So, it’s that time of year again where resolutions are made and I’m sure a few people you know are planning to start their fitness goals once New Years is out of the way.

The big question is, how many of those people will see it as a life changing experience and how many will have stopped by the end of the month?

Only a VERY small percentage of people stick to their commitments and their goals. In fact, only 8% of people will stick to their New Year’s Resolutions. Are you one of these?

Why? My guess is that most people give up because they either:

·          Find their plans boring and tedious

·          Don’t see the results that they were hoping for

·          Or, they set their goals too high

People are wired to want quick fixes, and need to see results FAST (especially initially) to have the incentive to keep on track.

But, we need the right fixes, results and incentives, so that it’s healthy and we can keep the results long term.

This is easily achieved through the combination 4 key things:

·          Nutrition that isn’t boring and doesn’t seem like a ‘diet’

·          Training that’s challenging and will both work the right muscles and boost your metabolism

·          Support and motivation to keep you on track

·          SMART goals and being kept accountable to them

 

At www.PaulCollinsFitness.co.uk we have a variety of programmes to suit, including:

·          A 28 day Online Weight Management Programme, which is guaranteed to see you drop at least one clothes size

·          A 12 week Total Transformation Programme, which is designed to break bad habits for good and make significant lifestyle changes

·          Body Fit Classes, which are a full body group workouts – with circuits, resistance bands, boxing and much more

·          Personal Training Sessions, which are tailored to you, your personal goals and resolutions.

 

And, if you are not sure where to start, please contact me for a quick chat and free assessment.

A New Year Resolution is for the year, not just for January!