11 Ways to Get More Fibre Into Your Diet

26 Nov
I hope you’re having a great week girls! Keep up the good work and if you need any help, please get in touch.
Fibre helps you feel full and maintain a healthy weight: Discover which foods contain the most for a healthier you, as listed by the FoodNewtork.com.

 

  • Pears
    Just one pear gives you 5 grams of fibre. Snack on them out-of-hand, or layer onto an almond-butter sandwich
    rasbperries
  • Raspberries
    One cup of these low-calorie,  berries gives you 8 grams of fibre.  Enjoy with yogurt for breakfast, snack or dessert.
  • Oatmeal
    Nothing hits the spot on a chilly morning like a steaming bowl of creamy oatmeal. Oats are a great way to get soluble fibre, the kind that can help to lower your cholesterol. Start your day with a cup of cooked oatmeal and you’ll get 4 grams of fiber. Top it with a sliced banana (or better yet, add the banana while you’re cooking the oatmeal — it will add to oatmeal’s creaminess) for an extra 3 grams.
  • Artichokes
    With 10 grams of fibre and just 65 calories each, artichokes are a light but filling go-to for dieters.
  • Green Peas
    Frozen peas are a quick and easy way to add vegetables to a meal. And they’re particularly high in fibre, with 9 grams per cup.
  • Almonds almonds
    One ounce of almonds (24 nuts) gives you 4 grams of fibre. Pair them with an apple or pear for a morning snack and you’ll be almost halfway to your daily dose of fibre
  • Beans
    Beans are one of the best sources of fibre out there: 1 cup gives you 12 to 19 grams of fiber. Tuck black beans into a quesadilla, make a white-bean-and-escarole soup or top a green salad with garbanzo beans.
  • Bulgur
    Of all the whole grains, cooked bulgur wheat packs the most fibre, with 8 grams per cup
  • Popcorn
    Popcorn counts as a whole grain and has the fibre to prove it. 3 cups of the crunchy stuff gives you 4 grams of fiber for just 90 calories when air-popped. Don’t have an air popper? Just put 3 tablespoons of popcorn kernels in a paper bag, fold over the top a few times to keep it closed and microwave it until you hear the pops becoming less frequent.

Have a great day!

Jessica

P.S Want to take part in our 21 Day Weight Loss Challenge? Click on the link to book, it starts Monday!

http://inspirefitnesstraining.ie/21-day-challenge/

 

www.inspirefitnesstraining.ie

Lose Weight… FAST

19 Nov

Do you need an extra push or a kickstart? Follow these rules for one week and feel better about yourself in no time at all!

 

Drink Mainly Water

A sports or energy drink, fruit smoothie, or  beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium. It helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta healthy body

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. “Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later,” says Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles at the same time.

Bootcamp workouts and interval training are super for this.  Half an hour of each burns 200 to 300 calories while toning up your arms, legs, and core so everything appears firmer and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity.

Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of coffee will energise your workout. You’ll burn more calories without realizing you’re pushing yourself harder.

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. Push-ups target your upper body, while lunges work your butt, hips, and thighs. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

 

Have a great day!

 

Jessica

www.inspirefitnessstraining.ie

How to stop snacking at night

12 Nov

This is one of the hardest things to do. We all have such great intentions during the day, we start the day well, eat when we should, even do a workout but then, once all is quiet in the house, temptation strikes! It is all too easy to kick back on the sofa and eat sugar!!!! Damn, you’ve just undone all your efforts and hard work from the day. And so it is, the vicious cycle of happy, sad, happy, sad, feel skinny, feel fat, feel skinny, feel fat, feel good, feel guilty etc etc etc

Hmmmmmm that is a NIGHTMARE. You know you want to stop but you can’t and you feel like crap. We all do it, that’s an absolute FACT.

So what to do? self sabotage

First thing, sounds simple but it’s not. Don’t stock the house with treats. If you have kids so what? They should be limiting treats to weekends anyway, or buy them a packet of biscuits that you hate.

When it’s past a reasonable time, get into your pyjamas so you’re not tempted to run to the shops.

Stock your house with fruit and healthy snacks so when hunger does strike, you can have something nice!

You can do this!

Keep up the great work.

Kind regards,

Jessica

P.S Book a free consultation with  the Inspire Fitness team  and start achieving your goals. Click on link:

http://inspirefitnesstraining.ie/consultation.html

Kind regards,

Jessica

 

 

Get Results, Be Accountable, Follow a Plan

29 Oct

It’s all too easy to fall off the wagon with so many distractions around us. If you want results, and can’t seem tyou can do it 2o get them, you need to be accountable to someone.

You need to throw away everything in your house that’s bad, because if you don’t, you will eat it. FACT. Don’t kid yourself, you come home tired, you finish the dinner and oooh, where’s that Kitkat I saw earlier?

Workout. You need a diary to log and plan workouts and stick to it like glue. The first one you miss, regardless of the excuse you have, let that be a warning to you. You’re slipping, whether consciously or not.  The second one you miss? It’s a 50/50 guess whether you’re going to continue or not.

Whether you like it or not, if you want results, you need to commit to changes. You can’t live your old life and expect results. Results do not come easy. They come to people who commit to making a change. Who are self-aware enough to know that they will only see real changes if they make real changes.

 

You can do this. Pick a date and start. If it was easy, EVERYONE WOULD BE SKINNY.

Your in health,

Jessica

http://inspirefitnesstraining.ie/

Confronting Your Fear

22 Oct

The biggest challenge we face as we go through life and try to accomplish goals,  is getting over fear. Fear used to hold me back and prevent me from doing stuff.  Now I finally see what a waste that is. I’ve been forced over the past year to confront so many things that would terrify me, and it’s only through being forced to do stuff,  have I realised that life is better when you’re always out of your comfort zone.

I had to give a 20 minute presentation to a room full of my peers on Friday night. There was over 200 people in the room, all business owners. All week I nearly had a heart attack, my palms were sweaty and my heart started racing, 3 days before!!!!

But I did it and it’s done, and I loved it. I was clear, able to control my breathing and all the things I feared would happen, didn’t!!!

Somebody said to me at the weekend, to never have a plan B. They meant that in the sense of not taking failure and a back up plan as an option.  If you want to achieve your goals, decide you’re going to achieve them and don’t listen to the voice in the back of your head that tells you to be prepared in case you don’t.dare to dream

Failure is not an option for me anymore. I have a vision and I’m going to get there.  Inspire Fitness is continuing to strive to help the residents of Galway be happy and healthy and confident in themselves. WE want to have excellent customer service and a fantastic client experience.  That’s our mission as a company and we live by it.  We’ve a great team going forward and I’m so excited for the next chapter.

To your health,

Jessica

www.inspirefitnesstraining.ie

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