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Less C.R.A.P. and more F.O.O.D.

Healthy EatingPosted by Sharon Fri, December 26, 2014 16:51:14

Just thought I’d make a quick post today.

They’re a couple of really cool acronyms you can use to help you eat healthy and keep weight gain at bay.

We need to drink and eat less:

C – Carbonated drinks

R – Refined sugars and carbs

A – Artificial sweeteners, colours and Alcohol

P – Processed foods

Have you considered what you are putting in your shopping trolley lately? Unless you have chosen a ‘clean’ diet, the produce you buy from the supermarket today is loaded with refined sugar, colorants, additives, preservatives and artificial flavours. The impact of all of these ‘loaded’ foods is that we, as a nation, are eating far too many calories; not enough foods in their natural state; packing in excessive amounts of refined sugar and carbs and causing our bodies to be overwhelmed by toxins. The body does a great job of protecting itself from the harmful side effects of a modern diet by converting the extra calories into fat; eliminating or absorbing toxins into cells; and releasing more insulin to deal with sugar spikes. But this coping mechanism has its own pitfalls – increased incidences of diabetes, the hardening of arteries, weight gain and chronic disease. Eating a ‘clean’ diet might seem a bit puritanical, if that’s the case there are easy changes you can make to have a ‘diet’ that promotes health and weight loss and reduces the stress food can place on our bodies.

Instead of eating so much C.R.A.P. we could exchange some of these unhealthy foods, with these alternatives:

F – Fruits and veg

O – Organic lean proteins

O – Omega 3 fatty acids

D – Drink enough water

Try making a few swaps at first; it’s not always easy to change your diet completely because old habits die hard. Our brains tell us it’s the right thing to do, but we are somehow drawn towards the C.R.A.P. (I’ll write about food addiction another time). But fitting in a minimum of 5 fruit and veg a day is at least a good start and of course drinking more water.

Let me know what you find challenging about changing your diet and I’ll make some suggestions in another blog. I look forward to your comments.

copyright: BristolOne Fitness

“Sweet for my Sweet…Sugar for my Honey”

Healthy EatingPosted by Sharon Tue, December 23, 2014 14:44:12

It was a popular song in the sixties, and one we sing to ourselves subconsciously every day, perhaps the words have been rearranged slightly to ‘sweet for my sweet tooth and sugar in just about everything’. Our love affair with sugar started in the fifties but was really ramped up in the seventies with the reduction in cost to manufacture processed foods and sweet treats. In particular, the food industry found a way to mass produce a cheaper source of sweetener for our foods (high fructose corn syrup – HFCS) foods became much sweeter (yummy) and because the products were cheaper to make the portion sizes got bigger too.

We are 3 stones heavier today than our counterparts were in the fifties; this is because of the huge increase in daily calorie consumption combined with a more sedentary lifestyle. Sugar has a great part to play in this weight gain. It’s in our cakes, biscuits, savoury snacks, breads, sauces, salad dressings, toppings, pizzas and soft drinks; the list goes on – just about every processed food.

Too much sugar causes weight gain, diabetes, cavities, increased hunger, high blood pressure, an impaired immune system, liver damage and risk of cancer. I’ll stop there because I’m not trying to give you or myself nightmares. No one is saying we have to give up sugar all together, a little of what you fancy is o.k. the trouble is according to studies the average person in the UK consumes 238 teaspoons of sugar each week and this is way too much. “A draft report by the Scientific Advisory Committee on Nutrition (SACN) says sugar added to food or naturally present in fruit juice and honey should account for 5% of energy intake.” (BBC News June 2014 - Call to halve target for added sugar). Interesting right?

Let’s all make a promise to ourselves to cut down on our sugar intake. This is one New Year’s resolution that will be worth keeping.

If you haven't watched this informative BBC documentary, it's worthwhile:

copyright: BristolOne Fitness

Lose 6lbs quickly

Weight LossPosted by Sharon Woma Tue, December 23, 2014 12:07:23

Do you have a special occasion coming up; need to lose 6lbs fast? Here are a few handy suggestions that I discovered.

Step one, clear out all the junk from the food cupboards, all the food that sabotage your good intentions. Donate the canned and dried goods to a food bank and do your bit for charity at the same time. Get rid of all the ‘bad’ things in the fridge then go to the supermarket and restock. Here are a few suggestions for your grocery list:

1. Whole wheat bread

2. Tuna

3. Any and all fruits

4. Any and all vegetables

5. 8 oz. steak

6. Two chicken breasts

7. Salad vegetables

8. Balsamic vinegar

9. Special K Cereal

10. Skim milk

11. Brown rice

12. Instant oatmeal (not the sweetened packaged kind though)

13. Sliced turkey breast

14. 3 servings of fish

15. Low fat yogurt

16. Eggs

These foods can form the basis of your diet, now sit down and write out a diet plan for the next seven days. Plan your breakfast, lunch, main meal and snacks for each day, being organised is part of the success formula. Because you have gotten rid of the junk, there’ll be no Plan B and no cheat days.

Step 2, factor in some exercise. Walking is a great low impact form of exercise. Get yourself a pedometer or an app on your phone or iPod that will measure the number of steps taken. Try to walk at least 10,000 steps each day, it may seem like a lot but here are some ways to fit it into your day:

1. Don’t take the easy option when parking for work or to go the store. Parking at the far end of the parking lot or a few blocks away will do you good.

2. If you take the bus or train to work, get off a few stops before your destination and walk (if this is practical and safe). During the spring and summer months I would walk six miles to work, it’s really easy, trust me!

3. Don’t rely on the escalator or the lift (elevator), take the stairs. You’ll have great legs in no time at all!

4. Take time to meet face-to-face with colleagues. We spend so much time in a sedentary position. The occasional walk across the office is good practice.

5. Take the dog for a walk, if you don’t have a dog borrow one. I used to have a morning stroll with my neighbour’s 2 Yorkshire Terriers before work.

6. Go walking before dinner; this should help reduce your appetite.

7. Join a walking club; try for some interesting groups.

Step 3 should be easy but most of us fail in this area. You need to drink more water, try to drink at least eight 8oz glasses of water each day. You may need more hydration if you work out a lot. Spread your water intake throughout the day to make it easier. Your tea and juice intake counts towards your daily total but remember sugar and diuretics are counterproductive.

In summary eat healthily, walk more and drink a substantial amount of water. It might seem like a challenge but it is possible to be disciplined for a week and the reward is great – goodbye to some unwanted pounds.

Fitness Tips for Everyone

Fitness & ExercisePosted by Sharon Woma Mon, December 22, 2014 20:57:33

It’s easy to make small changes that will have a BIG impact on your fitness level and overall wellbeing.

Start with gentle exercise, go for walks, play tennis with the kids or join a dance class. If you have not exercised in a while, your fitness coach will always recommend a check-up with your GP (doctor) just to make sure there are no underlying medical concerns that will affect your ability to exercise. Whether you choose to go it alone (using books or videos) or use a personal trainer or join a gym there is always a programme that will be fun, motivating and rewarding for you.

In conjunction to exercise, look at small changes you can make to your diet like cutting down on sugar, reducing or eliminating greasy fast food (find healthier alternatives when eating out), cutting down on processed foods, drinking more water, eating more fruit and vegetables and periodic healthy fasting or juicing.

Getting fit is not all about exercise or food though, getting more sleep and reducing stress can also aid in staying healthy and fit.

If you want to know some great tips for getting fit, download the FREE eBook below.

Download PDF here

copyright: BristolOne Fitness

3 Quick Weight Loss Tips

Weight LossPosted by Sharon Woma Mon, December 22, 2014 17:30:27

Have you ever struggled to lose weight? Don’t give up hope, although many of us have come to the conclusion it’s a losing battle, it is NOT an impossible feat! By following some easily implemented tips you’ll soon be saying goodbye to those unwanted kilos. Is it plain sailing? Well no, losing weight requires planning, discipline, commitment and work – the determination has to start and end with you. If you are serious about losing weight and you’re ready to follow a sensible eating plan, get moving and change your mind set you will lose weight, and more importantly keep it off.

Dieting can sometimes feel perpetual. Yo-yo dieting or the annual New Year’s resolution can have us back at ‘square one’ over and over again (but we’ll cover the psychology behind weight loss or gain another time). What if we could lose weight and maintain it FOREVER. If you’ve not signed up to the RSS feed of this blog or for our newsletter do so today to learn about the lifestyle changes you need to make to WIN at weight loss. Ignore the fads, forget about starvation and eat the food you love. Discover what really works. Start today with these 3 tips and follow this blog for more:

1. Maintain focus – We used to say ‘all you need is willpower’ but willpower only comes into play when you are feeling deprived or ready to throw in the towel. Maintaining willpower is the wrong emphasis, telling yourself you can’t have a particular food, usually results in you dreaming of ‘it’ all day long (ever been there?) and setting yourself up for failure. Having focus is the opposite of willpower – focus on why you want to lose weight; what are the benefits; what is the end goal? And how will you feel when you get there. Once focussed you will be thinking about the positive aspects of your weight loss plan. Something as simple as pinning an old photo of yourself at your ideal weight or someone you admire to your mirror and reminding yourself of your goal every time you see it could bring about some big mental changes.

2. Get moving – Of course it is possible to lose weight without exercise by cutting calories. But you’ll achieve a greater success and healthier body if exercise becomes part of your life (check out one of our blogs about exercise benefits). You don’t even have to join a gym, try walking, cycling, jogging, dancing, Zumba, boxing, gardening or taking up a sport you’ve always wanted to try – the key here is that it must be something you enjoy or you won’t stick at it. Just start somewhere. Get moving! Each extra activity equals more calories burned.

3. Effort - Yes, weight loss does take effort. The truth is the more effort you put in the more you’ll lose. First of all set a few goals – a big goal could be dropping a dress size or losing 25 kilos in x-number of months and smaller goals to keep you motivated could include how much you will lose in month one. Then set yourself a schedule to exercise; plan your meals and snacks (to avoid eating unhealthy foods during those ‘emergency’ moments); gather some simple weight loss tools (bathroom scale, tape measure, food diary etc); create a log to keep track of your progress; and get yourself a cheerleader who will encourage you, attend a class with you and share in your success; also give yourself non-food related rewards when you achieve your milestones.

I hope you found this interesting and remember I am here to support you. If you’re in the Bristol One UK or surrounding area, why not schedule a workout (the first one is FREE) or diet consultation – telephone/text Sharon on 0771 615 1416.

copyright: BristolOne Fitness

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