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Tuesday Tip

Tuesday tip: Tips to stay on track

Tuesday tip: Tips to stay on track 🤗

Here are some tips beyond just changing what you eat and how much you move, to help stay on track.

#1 No distractions

Are you multitasking whilst eating – on the phone or watching tv? This affects our ability to control what we eat. So when you eat – just eat. Focus on how it tastes, savour the meal and take your time, rather than having your phone in one hand and a fork in the other.

# No good or bad

Foods aren’t good or bad. “Bad” foods aren’t going to kill you with a few bites, the problem is when we eat too much of them. Instead, think of foods you can eat a lot of, and those you can only eat a little of. Then fit foods you love in your overall plan. e.g. 1 scoop of ice cream with a bowl of fruit, rather than 4 scoops!

# Add don’t cut

Focusing on what to cut from our diets makes us feel deprived and likely to binge later. Instead focus on adding; add MORE veg, if you fill your plate half full of veg you’re far less likely to eat loads of other stuff.  Celebrate the things you can eat and all the exciting new foods or recipes you can add to your diet.

# Brush your teeth

An easy and effective habit to help the post-dinner snacking or any time of day. Brushing your teeth after you eat removes the taste of food, and acts as a cue that the meal is over, so you’re less likely to eat more.

# Track why

Tracking not only what, how much and when you eat, but also how you’re feeling can help identify any patterns or emotional eating that you may not be aware of. Just being aware of the fact you’re eating because you’re bored can help you stop yourself doing that. And you can look at the overall pattern and think of other ways to address those emotions, without food.

# What are you NOT willing to do

As well as setting goals for why we want to lose weight, it helps to be clear on what you’re not willing to do. e.g. “I’m not willing to be unable to play sports with my kids” – whatever it is, write it down. Then when motivation is failing re-read it and it will help you choose that lower calorie option, avoid the junk, go for your workout. It will help you make decisions that get you to that goal.

Happy Tuesday! 🤗

xx

Tuesday Tip

Tuesday Tip: Find the Joy

Tuesday tip: Find the Joy 🤗

It might sound silly but one of the most important things about getting into a new fitness routine is making it fun! Here’s why:

#1 Overcoming fear

Fear is a massive obstacle for starting to get fit – fear of failure, fear of not keeping up, fear of judgement, fear of feeling out of shape while you do it, fear of getting sweaty. But the idea of having fun counters this. Find something that sounds more fun than scary. e.g. a colour 5k, or a disco light dance class with your mates, etc.

#2 Staying motivated

If you’re not enjoying it you’re far less likely to drag yourself to the gym on those dark, cold days. Fun will motivate you when things like “losing weight” or “getting fit” sound less appealing than sitting on the sofa in your pj’s watching TV. It gives you something to be excited about and look forward to. So find a workout than brings you joy.

# Staying consistent

Consistency is key so being excited about your workout (or at least an element of it!) is key to ensuring you keep going. Find that exercise that you really love, that makes you smile or laugh, that feels exciting. That way you’ll go back again and again, you won’t bail and you’ll even find yourself arranging things around it. That means you’ll keep doing it! It might be a class with your favourite instructor, or an early run with your friends, or a dance class with your partner…

# Opening up more fitness

It’s like a gateway drug lol! It lets you get comfortable with working out that may well lead on to other stuff. I never thought I’d end up doing what I do – but it’s the fun element of the classes I went to, and now teach, that opened up this world to me. Get comfy with workouts that feel fun, rather than a punishment.

# Likeminded people

Chances are if you’re there for the fun, so are others, and if they’re enjoying what you are then they’re likely to be people you will get on with. It’ a fab way of meeting people, or just finding a bunch of people to share that 45 mins of joy with.

Finding the right exercise can take some trial and error, but it’s so important to keep trying until you find that joy!

Happy Tuesday 🤗

Xx

Nutrition

What I eat in a day

I was asked by Sundried to write about what I eat in a day… so here goes! A little overview of how I fuel my day – including that ice cream!! 🤗

https://www.sundried.com/blogs/nutrition/what-i-eat-in-a-day-nancy-priston-personal-trainer

Sundried are an ethical clothing brand making sports wear from recycled plastic and coffee. So you can workout andsave the planet and feel great doing it! 🌏 🏃🏼‍♀️

(If you’re interested in any of their kit you can get 50% off too by entering the code ‘Nancy’) 🤗

Xx

Nutrition

Tumeric – wonder spice or just full of hot air?

Tumeric – wonder spice or just full of hot air?

Check out my article on tumeric in the latest Care magazine 🤗

There are loads of pseudo-science posts and infographics on social media all about the wonders of turmeric so I thought I’d take a little look at some of the claims and see if there was actually any scientific evidence for them (link below takes you to the magazine, or you can read it in the pics!) ☺️

Care Magazine August 2018

Tuesday Tip

Tuesday tip: healthy habit change

Tuesday tip: healthy habit change 🤞🏻

Do you find yourself sat on the sofa after dinner halfway through a box of chocolates? You started off with great intentions, and then somewhere, something happened and you’ve mindlessly snacked your way to bed.

Behavioural habits are incredibly difficult to break, because they affect neural pathways in the brain, encouraging you to feed the habit and reinforce it. So how can we change these habits? A few simple interventions can help.

#1 Write it down

Make a note of the habit as it happens . Write down what the habit is, why you think you’re doing it and if you can then jot down an alternative. e.g. post dinner choc munching 8:30pm, craving something sweet, could get some better dessert options in to help e.g. strawberries and greek yoghurt

#2 Write it down EVERY single time

Don’t just write it down once – keep track of every time it happens. This ensures it’s at the front of your mind, making you more aware of it, and forced to take steps to deal with the habit and try to replace it with better thoughts and behaviour.

#3 Remove the trigger

Once you’ve identified the habit and when it’s happening you can start to remove the trigger e.g. don’t just sit down in front of the tv, try doing something else – a walk, adult colouring book, read etc

#4 improve the environment

A recent study showed that however good your intentions are they can be derailed by your surroundings. Keep the junk food out the house or out of sight, have healthy snacks on hand.

#5 set yourself up

Set yourself up for success – drink enough water, eat sensible sized balanced meals, pack good snacks, get plenty of sleep – follow a regular routine, schedule downtime, put devices away etc, remove junk food from the house. Finally get your friends and family on board – let them help you with the habits too by helping you recognise when you’re doing it, and help with alternatives.

Happy habit changing!

🤗 xx

Tuesday Tip

Tuesday tip: Turning fat in to muscle

Tuesday tip: Turning fat in to muscle 💪🏼

How do you turn fat in to muscle?

Sadly you can’t! Fat is fat, muscle is muscle – totally different types of tissue. Both can be lost or gained – that’s it. So what’s happening when people say this? Well in reality people are losing some fat, and gaining some muscle, which is why it may seem like fat has “turned into” muscle. Fat is lost when you have a calorie deficit, muscle is gained by having a calorie surplus, working out (a muscle building stimulus) and having the raw materials to do it – protein. In most cases if you’re losing weight you are mostly losing fat, though if you are also upping your exercise then there will be some increase in muscle too – which is one reason why weight loss is often not a perfectly linear process. This will work best for those with a reasonable amount of fat to lose, on a moderate calorie deficit i.e. no starvation diets, who also increase their activity. This is what I design for many of my clients. It means you’ll be losing fat and also gaining a little muscle too. As muscle is denser than fat you’ll also shrink (they weigh the same… muscle just takes up less space than fat).

So what about when you stop working out? Does muscle magically turn in to fat?

Nope! it can’t! What happens though is if it’s short term your muscles are just less “pumped” so you “feel” fatter. Longer term you simply lose some muscle and probably gain some fat. This is because when you remove the stimulus which tells your body to build/maintain muscle (i.e. strenuous physical activity) you will lose the muscle mass. You’ll also end up burning fewer calories both through less activity, but also less muscle mass means a lower bmr (basal metabolic rate – i.e. calories burnt at rest), and so you are more likely to end up in a calorie surplus and put on fat.

The only way to prevent muscle being lost long term is to continue to workout! But you can prevent fat being gained – simply by ensuring you don’t eat more than your maintenance level of calories (easier said than done – though not impossible!)

So bottom line – fat can never be turned into muscle, and muscle is never turned into fat!

Happy Tuesday 🤗

xx

Recipes

Easy Tomato chutney

I was fortunate to be given a load of homegrown cherry tomatoes from a friend, and we had a a small harvest of our own so wanted to make something that would use a load of them. As the weather is starting to feel more autumnal I thought I’d make up a batch of chutney!

This is very easy to make but does take a long time to cook through! Allow at least 3-5 hours of cooking time (you can turn off the heat, cover it and leave it to continue later if you run out of time). This needs to be left to ‘ripen’ so should be ready for Christmas!

You will need:

1kg tomatoes (can be any tomatoes you like – even green ones)

1kg Bramley apples

900g onions

6 cloves of garlic

600g brown sugar

2 tbsp ground ginger

1/2 tbsp cayenne

1 tbsp salt

25g pickling spice

1.5 litres Malt Vinegar

Small piece of muslin or gauze and some string

Jars

Peel and chop the onions into quarters. Core and chop the apples into quarters or eighths if large, leave the peel on. Chop the tomatoes.

Place each of these into a processor and pulse until chopped into small pieces.

Place into a very large saucepan. Crush the garlic cloves and add them too. Stir well.

Add the ginger, cayenne and salt and the sugar. Mix well.

Pop the pickling spices in a small square of muslin or gauze, tie it up and then tie it to the handle of the pan so it hangs down in to the pan. Add the vinegar and stir.

Bring the mixture to a simmer and then turn the heat down and allow to gently simmer uncovered for at least 3-4 hrs.

This will take a long time so just let it simmer away. Depending how much liquid the fruit and veg contained it may take even longer. Stir occasionally. The liquid will evaporate off and you will be left with a thicker consistency (chutney like!) – when you draw a spoon through it will leave a trail.

Pop some clean jars in the oven at 50 degrees just to heat through. Pour the hot chutney into the jars, add a wax seal and plastic film over the top and then label and store for 1-3 months before eating.

Enjoy on your sandwich or with some cheese! 🙂

Xx