Be Inspired…always

17 Dec

I can 100% say I have had the most inspiring year of my life. It all started with me deciding to do a course on improving our business, with the goal of always striving to make it the best in Galway. I never knew the company I decided to go with would change my life. They have inspired my in ways I can never thank them enough for. IMG_0793

I look at things so differently now. The question for us at Inspire Fitness is always ‘How can we improve value? How can we  make that customer experience better?’  We have implemented some brilliant systems that have improved our client experience and client results so so much.
I’ve been introduced to some of the most inspiring leaders in my industry, and you know what? They’re nice! Really decent down to earth guys who believe in growing a business always authentically, and with your clients experience being the most important thing that counts!

I’ve learnt more this year than I ever could have dreamed and I’m so IMG_0805happy to have found a group of people that share my core values and belief systems.

So let’s make it happen for you in 2015 if it didn’t this year…Who knows where it will take you? What course would you like to do? You never know what will happen if you do.

 

Here’s to a great end of year, here’s to being true to yourself, and kind to others.

 

The Inspire Fitness Ethos

(The heart of the business)

Core Values:

  • Sincerity

  • Honesty & Integrity

  • To empower women, to promote self-belief and confidence

  • To Inspire & Motivate.

  • Over Deliver

Mission Statement:

To provide strong & consistent leadership, to inspire and motivate women to improve every aspect of their lives through fitness and health

 

Jessica xx

www.inspirefitnesstraining.ie

 

 

Top Tips To Lose Weight!

10 Dec

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as  a tablespoon of peanut butter on a piece of fruit, or a small handful of nuts.nice body

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.

3. GET MEASURED1247163004b2Q327

If your measurements increase several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you’ll burn more calories as you go about your day.

5. REACH FOR YOUR MOBILE.

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE ALCOHOL

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.

10. VISUALISE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.

Have a great day peeps!

Jessica

www.inspirefitnesstraining.ie

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

 

 

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