Why am I overweight?

29 Jul

Do you ever wonder why you’re overweight? Do you ever ask yourself why you’re overweight? What are the reasons behind it?

It’s a good idea to do this, to sit down and really analyse what’s not working for you in your life right now. Because that’s what it comes down to. You might have just given up and need to be motivated. You may have things going on in your life that are getting you down.

You might just feel bad because you’re overweight and therefore have no motivation!

 

The best thing about it is that fit people are not doing anything special. There is no secret.

They are working out, eating healthily and being consistent.Adventure Challenge

 

Go for it, I’m right behind you.

 

Jessica x

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Rest and Recovery

28 Jul

Rest and recovery play a vital role in any fitness or weight loss plan and is commonly overlooked. Think of your body as a machine, if you don’t shut it down once in awhile it breaks. It is vital that you let your body rest. Sleep is a key element, aim for at least 8 hours of sleep a night. Set a certain time every night that you will turn off tablets, televisions and phones and let your mind unwind.

Recovery is also very important. Taking care of your body after a tough session will help you in your next session. Stretching is key. It helps stops soreness and stiffness and reduces the chance of injury. Hot baths and massages can help too. Foam rolling is another very good option. Adding it to a stretching routine will help with your recovery. Below are some examples that should help with your recovery.

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Meal Planning

28 Jul

When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. There are no rules and, you can’t really mess it up. The key is just to start, and to set aside a little bit of time each week to do it. There are so many ways to approach meal planning that, after practicing just once or twice, you’ll begin to find what works for you and your family.

Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans–the list goes on. Here are some things to consider.

How many meals you need to plan for  think about what you have going on next week week. Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week

What you have time for  If you have a crazy busy week coming up, make a mental note to be on the lookout for quick,make-ahead meals that can served up in a hurry.Im big fan of the cook once, eat twice approach.

Your food mood  Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.

Your grocery budget If you want to eat better for less (and who doesn’t) think seasonal produce and sales.

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MEAL PLANNING PRACTICE: MAP OUT YOUR WEEKLY EATS

1. Grab a pen and paper. Write the days of the week on the left side of the page and the meals you want to plan across the top.

2. Sketch out your weekly eats. Vague descriptions like quick dinner, leftovers, or packable lunch are fine for now. Don’t forget to plan for leftovers

3. Tally them up. Note how many meals you’ll need, grouping together similar ones. For example: 2 quick dinners, 3 packable lunches

Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week. Here are some tips to help.

Create a master recipe list Having a list of go-to meals. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!

Find a few new dishes to try Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.

Invest in tubaware/ plastic boxes it will be your new best friend for having meals on the go so there is no excuse no matter where you are you have your food in-line with your diet.

Now time to get planning Girls.

Kelly

x

 

Waking up in the A.M for a workout.

24 Jul

Waking up in the morning can be such a struggle especially when it is not even bright and you are getting up to exercise . And the rain, cold and pitch black outdoors doesn’t encourage you to get up any quicker.
But i know deep down if i sleep in and miss that first alarm , I beat myself up about it later in the day for not doing my daily exercise. It also means i most likely wont get a chance again until the alarm goes off tomorrow for the struggle to continue, its a viscus cycle
So i know lots of people experience the same problem with the good old snooze button. Your arm gets a good workout but not much else. The question is, how can we avoid the snooze button and get away from our happy place under the blankets?

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-The night before is almost as important as when the alarm first goes off, try go to bed at a reasonable hour, avoid technology late at night as this keeps our brain active for longer then we wished for when trying to fall asleep. And of course eat wise avoid any sugary food late at night
-Put your alarm out of arms reach. Whether it is an alarm clock on your bedside table or on your phone, put it far enough away that you have to physically get out of bed to reach it. It’s way too easy to get your arm into snooze action if your alarm is close and handy. Placing it by the bedroom door is probably the best place so that you can just keep moving on out and get your gear on.
-If you are a serial alarm avoid-er, have you heard about the alarm clock that runs away and hides to get you out of bed? You can choose from either the Clocky or Tocky, both runaway alarm clocks that are super durable and can jump from a 3 feet high nightstand. It just keeps up the alarm until you get yourself out of bed to find it, could be amusing in the early mornings. (picture on the right is one of these bad boys)

alarm-Set your alarm for the ACTUAL time you need to get out of bed not the time that allows you to hit the snooze button 50 times. This is most peoples downfall because the alarm repeats every seven minutes and this could happen a couple of times before getting up. The reality is, the quality of this interval sleeping is never good and it much preferable to just get up already!
-Have your exercise clothes and equipment at the ready the night before. It can be rather difficult to find your exercise gear when still half asleep (especially if its still dark), so just like your alarm clock place it by the door.

-Try an app. There are several apps that promise to get you out of bed in the a.m. For example, Wake n Shake makes you shake your phone in order to turn off the app, while Better Me shares your failure to your Facebook every time you hit snooze. There are also apps, like Sleep Cycle, that use motion sensors to monitor your movement and determine the best time to wake you within a preset window

-Leave a gap in your curtains and allow some light to travel in this will help your mind get ready for that alarm clock.

-If you need to have a small snack or drink before your workout, prepare it the night before. As in the morning you may reach for something unsuitable due to convenience.

I hope this helps you wake that bit earlier tomorrow without a struggle for your workout.

Kelly x

Why Should I Take a Protein Supplement?

23 Jul

Protein plays a vital roll in recovery, it is known as the building blocks of muscle. Protein shakes offer a quick and easy way to get protein into your body no matter where you are? After a workout your body needs protein to fuel your muscles with in a 20 minute window after a workout. Many people find it hard to consume food after a workout so protein supplements can help with this.

Protein shakes can be used as snack if you are on the go or at work, simply add water or milk and you have yourself a snack. You can also add protein powders to foods such as porridge or smoothies to get some extra protein.

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