Recommended Book: The Diet Compass: the 12-step guide to science-based nutrition for a healthier and longer life

What do people with a particularly long life-span eat?
How can you lose weight efficiently?
Are illnesses in old age avoidable?
Can you ‘eat yourself young’?

Discover the answers to these questions and more in this practical, science-based guide to eating well and living longer, which has sold over a million copies worldwide.

When science journalist Bas Kast collapsed with chest pains, he feared he had ruined his health forever with a diet of junk food. So he set off on a journey to uncover the essentials of diet and longevity.

Here, filtered from thousands of sometimes conflicting research findings, Kast presents the key scientific insights that reveal the most beneficial diet possible. From analysing how much sugar you should consume to looking at the impact of supplements, fasting, and even whether you should drink tea or coffee, Kast breaks down diet myths to present the key facts you need to know in clear, accessible language.

Click on the picture below if you would like to buy the book:

Why do we find it so hard to lead a healthy lifestyle?

Most of us would like to live a happy healthy life but…a healthy lifestyle is often perceived as difficult to follow. Did you decided for the millionth time during the new year that now is the time to get in to shape and get healthier? However, by the time spring started even before Covid- lockdown measurements your new routines were out of the windown and you had almost given up on the idea. Well don’t give up just yet, because I can help!

So, what is healthy living really?

Healthy living is the day to day routine and lifestyle that lowers the risk of you being seriously ill or having a shorter life expectancy. However, health is not just about avoiding disease; it also takes in to account your physical, mental and social wellbeing. For many of us a healthy lifestyle may come in the form of losing a few pounds and dropping a clothes size. However, the holistic approach behind it is so much more important!

Losing weight can have a knock-on impact on your bodily functions, such as how well your heart and lungs can function. Moreover, it can reduce your risk of heart disease and many other factors, increasing your overall health. As well as this losing weight can improve your mental and social wellbeing, as it can help you feel more positive about yourself and your body image, and give you the confidence you need to be more social!

One of the key reasons you may feel that you are not able to lead a healthy lifestyle may be due to time constraints. You may lead a busy life, and either spend a large proportion of your day working or looking after children. This can make it harder to find the time to focus on your healthy living journey. The biggest issue of course at the moment is the lock down but… is it really?

Take this opportunity of time at home to plan! Educate yourself on what a healthier lifestyle for YOU would and could look like. New habits MUST be maintainable and realistic for you! Furthermore, you need them to be something that you are happy to stick to and if you have a family it also needs to work for you and your family.

If you are struggling with developing or maintaining a healthy lifestyle, why not book a consultation with me today! There are no food supplements, no extra food cost, just a daily routine which will help you live a happier and healthier lifestyle! So why not give it a go!

Can I get enough protein on a plant-based diet?

Plant-based diets are increasingly popular. More people are now choosing to go for a 'flexitarian' diet, with a focus on plant-based foods, but without cutting-out meat altogether.

We all know that we should be eating more fruit and veg, and a plant-based diet is highly beneficial as you will get all of the goodness of these highly nutritious foods and tend to eat far less processed foods.
Often it's assumed that you need to eat a lot of meat and dairy to get enough protein in your diet, but this is not the case. There are many plant-based protein sources and it is possible to have a balanced plant-based diet that is rich in protein. The great news is that vegan protein sources tend to be much lower in fat and you will find it much easier to lose weight when you cut down on fatty red meats.

So if you're considering a plant-based diet, here are a few protein sources to try.

Beans, pulses and legumes – considered a superfood, chickpeas, lentils and most varieties of beans contain around 15g of protein per serving. They are loaded with fibre, iron, potassium, and other vitamins and minerals, and are a slow-release carb meaning it will keep you feeling fuller for longer.

Nuts and nut butters – an easy way to get more protein nuts and nut-butters make a delicious ingredient or a snack in its own right. As well as being high in protein, they also contain fibre and healthy fats, and are packed with nutrients. A good source of vitamin E, B, iron and antioxidants. Just watch out for hidden sugars in some brands.

Tofu, tempeh and seitan – these meat-substitutes are all very versatile and perfect for adding to stir-frys and main dishes. Tofu and tempeh are made from soy beans, while seitan is made using wheat gluten. They are all fairly meat-like in texture and soak up flavour very well making them a great choice if you miss the meaty textures.

Seeds (Flax, sunflower, poppy, etc.) - These are great for adding protein to salads, cereals, yoghurt or smoothies and are also packed with iron, magnesium and omega-3. Sprinkle on porridge for a healthy breakfast boost!

Protein is important to build and repair muscle, so if you are reducing meat and dairy make sure you don't neglect this vital food-group.

5 exercises for your core that are better than sit-ups

Sit-ups are over-rated. They are the exercise that many people think of when they want to tone up their tummy, but if you think that doing 100 sit-ups is the best way to get washboard abs then there are much more effective exercises you can do.

Sit-ups are simple – but actually hard to do correctly. Using poor technique will put strain on your neck and lower back, which can cause unnecessary pain as well as pulled muscles and poor posture.

The tummy area isn't just one single muscle. It is made up of several groups of muscles, that all work in a different way...and this is why you can't expect one single exercise to get you a sculpted waistline.

If you really want to get results, you need to be regularly doing a variety of exercises that target the different muscle groups that make up your core.

Try this effective core-workout:

Plank (30 – 60 secs)

Squats (3 sets of 12 – 15 reps)

Side-dips (3 sets of 10 – 12 reps each side)

Mountain climbers (3 sets of 30 – 40 reps)

Cross-crawl (3 sets of 20 – 30 reps)

It's important to note that the abdominal muscles are really well-concealed beneath layers of fat and this is true even of very fit and healthy women. You may have a very strong set of core muscles, but still have belly fat. Keep doing varied workouts like the one above as well as following your meal plan and you will start to see results.

Back at the gym – what can you expect?

Gyms across the UK have re-opened recently, but you are likely to notice some changes. If you are eager to get back to your old routine, then it's worth checking on your own gym's website or social media to see what new measures are in place so that you don't get caught out.

A few things you should expect to do:

Arrive in your kit - some gyms are keeping their changing rooms locked, so you may be expected to arrive in your workout clothes. This also means showers are off-limits, and depending on the layout of your gym there may be no lockers available.

Check classes in advance - many centres will be running a reduced timetable and allowing a smaller number of people to attend, so you may need to book much further in advance. Some gyms will not be offering classes at all, while others will expect you to arrive 15 minutes early to allow for a socially-distanced changeover. No more last-minute dash through a crowded reception to get to spin class!

Prepare to have your temperature checked – some gyms will be checking on entry.

Avoid busy times - Equipment will be more spread out and a reduced number of machines will be likely. You gym will be restricting the number of people who can be inside at one time, so best to phone up in advance and avoid that 5pm 'happy hour'.

Clean up after yourself - Nobody likes arriving at a sweaty mat anyway, but take extra care to wipe down apparatus before and after use.

A final note -

Even if you've been exercising at home, it's likely that you haven't been working out as hard as you would at the gym. Ease yourself back into it gradually. Warm-up your muscles, keep to moderate exertion levels and take plenty of rest between sets to avoid injury.

If you need a helping hand to achieve your fitness goals then I can help.

Exercises for sculpted shoulders

One of the biggest mistakes women make when creating a fitness plan is not putting enough effort into the upper body. Well-defined shoulders are not only a symbol of strength but they will help you get that sexy 'V' shape and make the waist look smaller.

The other reason you should not neglect your shoulders and arms is that having more all-over muscle means your body works more efficiently and burns significantly more calories throughout the day.

Here are a few simple exercises to help you get started.

Shoulder press – This can be done with a barbell or with a dumbell in each hand. It can be done seated or standing, or if you want to challenge your core try sitting on a balance ball. Hold the weight by your shoulders with your palms facing forwards. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Lateral raise – Hold one dumbell in each hand. Start with your arms relaxed by your sides, and raise the weights out to the sides until your arms are parallel with the ground, then slowly take them back down.

Front raise - Hold dumbells in front of your thighs, palms facing your body. Lift the dumbbells until your hands are in line with your shoulders, keeping your arms straight. Pause, then slowly lower back to the starting position. This exercise can be done while sitting or standing, but aim to keep your back straight and core muscles tight.

Upright row – Start just as you did for the front raise. Bending your elbows, lift the dumbells up until they are in line with your chest. Hold for a second, and then lower to the starting position. This is best performed in a standing position, and take care to keep a straight back and tight core.

Keep the weight low and focus on good technique until you gain confidence. If you are a member of a gym, then you will find that some of the resistance machines perform very similar motions but by using free weights you are also working more of your core muscles to maintain your balance.

Confidence looks great on any dress size!

We women are often so hung-up on dress sizes, and it can be a challenge for so many of us to find clothes that fit us well! It's not just the larger sizes that are a problem either - I knew a lady who took a size 10, but she had very wide hips and she had such a hard time finding clothes. She permanently lived in stretchy clothing, or had to get a friend to make alterations.

As more shops cater for curvy women, tall women, petite women and plus-size women, finding the right size and shape can be harder than ever if you don't fall neatly into one single category. More choice = more confusion!

My point is, sizes really are meaningless! If you find a brand whose clothing flatters your figure, then stick with them! (a friend of mine literally buys every top in the Roman range – she doesn't even have to try them on as she is so confident they will suit her to perfection!)

The truth is that there is NO standard system, and it's not uncommon for a woman's dress size to vary up to 3 sizes between different stores. Some brands tend to be more generous in their sizing, but don't just buy something because you like what it says on the label. It really is just a number and you are so much more than that!

We all come in different shapes and sizes. The best thing you can do is to go for styles that flatter your body shape and suit your unique personal style. You'll look and feel fabulous, and that confidence will shine through whether you're a size 8 or 18!

Confidence looks good on ANY size!

Identify your bad habits

Be true to yourself and outline the things that don't bring you true happiness. Coffee, alcohol, fried and fatty food, sugar loaded deserts, or my colleague Toni’s terrible habit of eating Nutella out of the jar when stressed 😊 Identify those bad habits and ditch them now!

How? Reach out and I will help you, because you too CAN DO THIS!


Be intentional! Be in the moment!

Ah it just sounds so… romantic right… be in the moment… can you hear the violins in the background 😊? I know I know but just stay with me here… I really had to stop myself today, I was trying to do 5 things at the same time, cooking, pacifying an unhappy daughter who had been pushed over by her twin brother, pacifying an unhappy son who felt that his sister was in his way..the doorbell ringing, with the much desired Amazon delivery and the phone ringing, whilst I was trying to take in a few bites to eat as I was starving. Lockdown times ask more of us, more pressure, more patience, more of everything and if you had asked me 10 minutes later what I had eaten, I would not have been able to tell you. I was certainly NOT in the moment enjoying the food, nor the children, nor the cooking for that matter. That or something similar might also be your current reality but… I challenge you stop! Like me today I stopped and thought… WHAT truly is the most important thing right now right here? My children! I kneeled down I hugged my children we all said sorry to each other and I took a deep breath!

Be intentional about living your best life! Be intentional about eradicating what drains you. Be intentional of giving love and happiness and laughter to the people around you. Set your daily goals and tasks, work on them and work to achieve what makes you truly happy!

Just, be intentional!


Visualise!

If you can see it you can achieve it! Visualise what living your best life looks like. Feel it see it smell it! Take time before you go to sleep and let your mind wander. Have you set your plans, your intentions and your goals for living a more satisfying life? What will you do? Where will you live? What will your time with your family, your loved ones, your friends look like? What will your spare time look like?

See it, write it down and make your plan to work towards it. Every single day!

Why do we find it so hard to lead a healthy lifestyle?

Most of us would like to live a happy healthy life but… a healthy lifestyle is often perceived as difficult to follow. Did you decided for the millionth time during the new year that now is the time to get in to shape and get healthier? However, by the time spring started even before Covid-lockdown measurements your new routines were out of the window and you had almost given up on the idea. Well don’t give up just yet, because I can help!

So, what is healthy living really?

Healthy living is the day to day routine and lifestyle that lowers the risk of you being seriously ill or having a shorter life expectancy. However, health is not just about avoiding disease; it also takes in to account your physical, mental and social wellbeing. For many of us a healthy lifestyle may come in the form of losing a few pounds and dropping a clothes size. However, the holistic approach behind it is so much more important!

Losing weight can have a knock-on impact on your bodily functions, such as how well your heart and lungs can function. Moreover, it can reduce your risk of heart disease and many other factors, increasing your overall health. As well as this losing weight can improve your mental and social wellbeing, as it can help you feel more positive about yourself and your body image, and give you the confidence you need to be more social!

One of the key reasons you may feel that you are not able to lead a healthy lifestyle may be due to time constraints. You may lead a busy life, and either spend a large proportion of your day working or looking after children. This can make it harder to find the time to focus on your healthy living journey. The biggest issue of course at the moment is the lock down but… is it really?

Take this opportunity of time at home to plan! Educate yourself on what a healthier lifestyle for YOU would and could look like. New habits MUST be maintainable and realistic for you! Furthermore, you need them to be something that you are happy to stick to and if you have a family it also needs to work for you and your family.

If you are struggling with developing or maintaining a healthy lifestyle, why not book a consultation with me today! There are no food supplements, no extra food cost, just a daily routine which will help you live a happier and healthier lifestyle! So why not give it a go!

Should women be lifting weights?

Have you thought about doing some weightlifting but always feared that in the end you will look like Arnold Schwarzenegger which might not look all to attractive on a female body in your mind?

Don’t worry! If you want a strong, healthy body then weights and strength training is definitely one way to go and the road to a true body builder body is long, if you feel it is getting too much you can change your program anytime!

A friend of mine got into weight training in a big way. When she started out, very often she was only one of a few women in the weights room at the gym and it made her feel self-conscious being the only female in this testosterone-filled room. She wore headphones to keep focused but she could feel the eyes burning into her as she pumped iron. She stuck with it, and got herself incredibly fit and super strong.

Women often asked her 'aren't you scared of getting too bulky?' but she said it wasn't a concern. If they knew the level of dedication and sacrifice it takes to gain even the slightest bit of muscle then they would see why that is an outdated myth.

The female body just isn't built that way, and even if you train with heavy weights you are not going to become Superman overnight (or ever, for that matter).

What you ARE likely to get is lean muscle, which will give you what is often referred to as a 'toned' physique. We just don't have the same hormones in our system that enable men to develop big muscles.

Fact is:

BURN MORE FAT - Regular strength and resistance training will help you build lean muscle. The great news is that the more muscle you have, the more calories your body burns during the day. It speeds up your resting metabolism. That means that you can get away with eating more food and your body becomes a fat-burning machine!

PROTECT YOUR BACK - Weight training can protect your back against all sorts of illnesses like slipped discs or even arthritis. Regular strength exercise will increase the function of your muscles in the back, core, and glutes, which will help reduce the amount of pain over time. By strengthening the spine and stabilising the muscles, you will reduce your risk of injury too.

CORRECT POSTURE - Some exercises can help to correct your posture. A common issue is poor posture caused by sitting hunched over a computer, and if your body isn't aligned correctly you may feel tense. Good posture will work wonders for your self-esteem too!

PROTECT AGAINST AGEING - Evidence also suggests that regular weight training can increase bone density, which reduces the risk of osteoporosis. Older women should be doing more weights and resistance training to help guard against the effects of ageing.

So, forget the myths and pre-conceptions. If you want a strong, healthy body then weight training is definitely one way to go!

Stop saying 'I'm fat'

Women we can be really horrible to themselves. We can stand in front of the mirror and mentally hurl insults at ourselves that we wouldn't dream of telling another person. Language is a powerful thing and some words are loaded with negative emotions that drag us down without even realising.
Top of the list of phrases that should be banished; 'I'm fat!' It's a self-defeatist statement. It implies fat is a fixed state of being, and there is nothing you can do to change it.
Just eradicate it from your vocabulary, right now. Try saying things like;
'I don’t yet have the body I would like to have but it is in my hands to change that!

Then ask yourself are you ready to make a change? What is the reason? What is your WHY?

One of my clients has recently decided that she really wants another child but for this would need to shed a few kg before she would want to be pregnant and suddenly the “WHY” has become so strong that the motivation to change runs on a high every day!

5 kg in 2 weeks through a change in her daily food intake – now I don’t recommend people to lose weight fast by cutting down daily calories too much. I am a big fan of reducing it a bit every day AND changing habits, but in this particular case the decision to go for another pregnancy has been so strong that she was willing to reduce faster and stick with it.

Remember though, everybody has fat on their bodies. It protects vital organs, insulates the body, and provides fuel to keep us going when we can't access food.

Also women’s bodies just are built different and I would want you to start of with accepting yourself first!

It doesn’t matter what you weigh YOU ARE AMAZING! You have achieved amazing things in your life and IF you really take the decision to want to lose weight, make sure the picture of yourself, is one that YOU feel good in, not one that the media makes you believe everyone should have!

As for language…You will stand taller, and feel much more motivated to lose weight, just by changing the way you speak to yourself.

Polycystic Ovary Syndrome (PCOS) – Medical reasons for gaining weight

Today’s Blog is about a condition that affects around 1 in 10 women in the UK. We all know that a good diet and regular exercise are the best ways to lose weight, but what happens if you are doing everything right and the scales keep going up? Unexplained weight gain may be a sign that you have an underlying health condition and you have to really make sure you see your GP!

One of the most common causes of weight gain in women is Polycystic Ovary Syndrome (PCOS). Other symptoms include excess facial and body hair, irregular periods, depression and mood swings, and reduced fertility. It can at this point in time not yet be cured however it is very easy to manage with medication and lifestyle changes. If you have PCOS the chances are that you will find it much harder to lose weight, but it IS possible.

One of my friends was really having a hard time losing weight. She was eating a good, balanced diet and went to the gym 3 times a week. She had a glass of wine on a weekend, but nothing major, yet she just couldn't fathom why she was piling on weight.

It was only when she read about PCOS that she had a 'lightbulb moment'. Recognising the symptoms in herself, she went to her GP and got tested. She was prescribed some medication and made a few tweaks to her diet and 6 months later she lost over a stone and is at a really healthy weight now.
If you can relate to this, I urge you to speak to your GP as it is much easier to get your symptoms under control with a proper diagnosis and medical support. There is also lots of helpful advice from the charity https://www.verity-pcos.org.uk/

Always listen to your body

I accompanied a friend to the gym for moral support a while back. Determined to lose a bit of weight he booked a trial session with a personal trainer. With severe arthritis in his knees, I advised him not to lift more than he was comfortable with and to stop if anything didn't feel right.  Did he listen?
Under the instruction of the personal trainer, he set about doing 20 second intervals on the bike, followed by the leg press. I watched from the corner of my eye as he loaded the weight up to 120kg... and CRUNCH! He tore three ligaments in one go.

If you don’t tell your Personal Trainer about the issues you or your body is facing, then you can not expect them to put the right programme together for you! And even IF you tell your PT, they are not in your shoes! No-one knows your body better than you do. If an exercise doesn't feel right, don't do it.

As we get older we need to think about training differently and when done correctly exercise can be wonderful even if you have to manage pain or want to relieve tension. Fitness isn't all or nothing - if you feel able to exercise that's great, but do make sure that you listen to what your body is telling you.

Find what works for you, and always go for your training to a pace you feel comfortable in. That does not have to be a gym, this can be at home or in a park and you can have YOUR exercise plan put together so you can do it even if you are in a hotel or travelling!

Remember also that recovery time is just as important as the training time! Your body, you know it your knowledge for a healthier you!

If you want us to help you put YOUR plan together that fits into YOUR life, please sign up on my website!

Maintaining Your Perfect Weight During COVID-Times

With the outbreak of COVID-19, we are suddenly faced with living sedentary lives. Having to work from home has been made even tougher by the fact that almost everything - movies, church, theatrical performances, and school- have been canceled and closed.

The tendency to eat more and make unhealthier food choices is therefore a lot higher so you MUST consciously make smart food choices to stay healthy and maintain your perfect weight.

Resist the urge, while you sit at home, to have more sugary drinks, more alcohol, and more junk and more TV or social media!

It’s no secret, if you replace your sugar intake of fizzy and alcoholic drinks with water and change nothing else in your diet you will already lose weight over a longer period of time! No diet, no gym! Just make this one change!

Of course more protein, vegetables and fruits are the best option to make now while you sit at home and ideally keep this as a new habit if you don’t already do this anyway. Make use of the fact that the parks are still open, go for a run or a walk, keeping your body fit! Muscles burn calories! If you lose muscles by just staying at home all day every day you will gain weight!

So, here are 3 healthy habits to practice while you're working from home:

1. More fruits and vegetables! Get fresh fruits and vegetables – have them as snacks! Bananas and Apples ideally in the morning not in the evening. Nuts, cheese, boiled eggs, dried fruits, and yoghurt are healthy and filling snack options you can choose. Limit the highly processed foods - take a bit of time with cooking- I personally don’t enjoy it but… we can all make an effort right?

2. Get enough water! Just about everyone can have access to water and it's great for detoxing. It's perfect for the immune system and it helps to keep you full so you're not craving food all the time. Plus, water helps to burn calories. Adding fruits or vegetables like lime, lemon, berries, or slices of cucumber to water can add some flavour.

3. Exercise! Just because it's lock-down season doesn't mean you can't exercise anymore. It's essential to get out of the house and get some exercise EVERY DAY! Do a few squats, sit ups, push ups at home, enjoy the sun go for 30 minutes to 1 hour every day!

The Food You Eat

So today I would like to talk about the kind of food we eat!

Yesterday I spoke to one of my clients, who had had a heart attack a few months back. I asked him if he was excusing everyday at least a little bit, going out for a walk, taking in some fresh air and he said - “Yes, I go shopping nearly every day!”

I said that’s not really exercise and you don’t do it every day and the local shop is only 5 minutes walk away -so he agreed that of course he could take 30 minutes every day just to go for a walk around the block.

Then we spoke about his food and he said, oh nothing changed I still love my fries… And then after 10 seconds he added: every day!!

Ok for everyone who knows me already, I am a big believer in eating what you like, just do it sensibly but fries every day is just not sensible especially after a heart attack… !

Do you have a habit that you do not question but that really doesn’t serve you anymore? When was the last time you really thought about what you actually eat, how much and how often? Come and join my coaching classes, find out all those little changes you can do to get your perfect weight to get into shape and to become the better you!

Lots of love and keep save!

Your Net Time

Have you heard the phrase: "what you eat is what you are"? Now of course that is not really true literally you are not a French fry 😊, but of course eating loads of fried foods is not healthy and we all know it.

I would like to share with you how you can have the body you want but you have to define first what you are really willing to do for the body of your dreams. I always had pictures of slim models with long legs on my fridge... positive motivation. Don’t put in front of you how you don’t want to look but how you do want to look like right? But the truth is I love to have chocolate twice or three times a week and I do not enjoy long sessions at the gym, so I have had to realise that I need a new goal. One that I really DO want to work for and to do that I needed to start accepting who I was first.

What is important in your life, where do you need to and want to spend your time? Your children? Your partner? Your work and career? No answer is right or wrong because it is your life!

Now take the things that you can do in "NET" Time- that is NO Extra Time. Can you listen to a podcast to improve your mind whilst you cook? Can you play with your children for 30 minutes running around to gain some core strengths yourself? Go cycling twice a week with them?

Think about your life and if you struggle to plan reach out I will help you get back on track!

Because you CAN do this!

Tired of sleepless nights?

Lying in bed wide awake night after night, thoughts running through your head faster than Usain Bolt, feeling stressed and anxious about a million different things. Then you realise you’ve been lying there for hours and you can’t sleep. You then begin to feel even more stressed, and lack of sleep is just one more thing to add to your big long list of problems to sort. Well don’t worry as we have all the information you need, to say goodbye to sleepless nights and hello to deep sleep and endless dreams!

1. Stick to a sleep schedule
   Create a plan for what time you will go to bed every night and what time you will wake up. This plan needs to be the same time everyday even on the weekend. Its helps to regulate your body clock, and hopefully enabling you a better night’s sleep.
   
2. Relax before bedtimeWinding down and carrying out a relaxation routine before bedtime will help your mind separate your daily activities to when it’s time to sleep. It will also help you to reduce any stress and anxiety that you feel, which reduces the quality of your sleep.
   
3. Daily exerciseCarrying out simple daily exercise, such as a walk or short run will benefit your mind and body enormously. Physical activity can help you in so many ways, such as stress release and it can also help you feel more tired when it comes to the night time.

Try these tips tonight and see if they help you get a better night’s sleep. If you are lying there and are unable to sleep try getting out of bed, walking in to another room and trying some relaxation activities, such as deep breathing until you feel tired. Then return to bed, with a calmer mind-set, and try again. The key thing to remember is try not to get yourself worked up about not being able to fall asleep, as this will only make it harder.

How To Manage Your Metabolism During Quarantine

Overview

As our life becomes more sedentary, our metabolism gradually decreases, which slows down lipolysis (fat burning) and accelerates proteolysis (protein degradation).

The final result is more fat and less muscle.

This process is controlled by the basal metabolic rate (BMR). If you’re not familiar with BMR, it is a numerical parameter used by physicians and nutritionists to measure the number of calories your body needs to keep the organs functioning.

This number is dependent on several factors, including gender, body type, diet, and degree of physical activity.

I know what you’re thinking, “I heard this information a million times; what can I do about it?”

The answer is: a lot!

How to boost your BMR

There are 4 pillars to boost BMR:

Physical activity

Regular exercise is a fantastic tool to stimulate growth hormones and maintain a high BMR.

In particular, strength training is the most effective approach to prevent muscle atrophy and fat accumulation.

Diet

Spending weeks quarantined at home should be associated with careful supervision of daily caloric intake; however, we tend to maintain the same dietary choices, which is not the best idea.

You see, home quarantine means a decline in physical activity; therefore, you will be consuming more calories than you actually burn.

Instead, switch to a diet comprised of whole foods and eat frequent meals.

Avoid a sedentary lifestyle

A sedentary lifestyle is the number one enemy of a fast metabolism.

This state increases the risk of several debilitating conditions and slows down BMR.

Supplements

Some products have been shown to boost BMR, such as green tea, turmeric, and ginger.

However, make sure you are buying the products from reputable brands to avoid fake or low-quality substances.

Takeaway message

BMR is strictly dependent on the degree of physical activity we get. Therefore, decreased physical activity equals a decline in BMR.

Be sure to make a few changes to prevent this from happening.

If you have any questions about BMR or the tips cited above, feel free to ask in the comment section below.

Top tips to accept yourself and loving your body as it is

With social media becoming so popular and gorgeous figures on our TV screens day and night, it is very easy to compare yourself, to others. The rise in influencers and sharing every aspect of your life online, has enabled us to become envious and jealous of what others have, and at the same time belittle our own worth and bodies. It is so dangerous, as often a photo uploaded to Instagram, isn’t complete reality. The image may have been edited, or the scene set to portray a perfect girl, living a perfect life. The image may be fake, but we still find ourselves comparing our bodies to those which have been created. This can leave us feeling deflated, and simply cause us to fall out of love with ourselves. So take a hard look at where the critical picture of yourself comes from and take a step back, review and take notice of all the positive things about yourself!

Ask your friends or your partner or if you have a loving family then ask members of your family to give you 2 or 3 things that they love about you…who knows you might find out something amazing about yourself you didn’t even know!

Accept who you are because you are amazing! That doesn’t mean we can’t improve and it also doesn’t mean we should stop seeking to improve! But you need to start from a place of happiness and constant self-criticism will not and can not move you forward.

Start loving and accepting yourself, then find out what it is that YOU really want for yourself and then make a plan to achieve this true goal!

If you want help along the way then reach out and book a 20 minute free consulting session!

Keep safe!


The top tips to accepting yourself:

1.) Never compare yourself to someone else  
We are all guilty of this at some time. But the truth is it doesn’t help us. Especially when we are comparing ourselves to a fake reality.

2.) Do what makes you and your body feel goodIn order to love your body and accept yourself, you need to do what makes you feel good. For some it will be exercising more for others it will be time with the family, whatever it is for you, ask yourself when was the last time you felt truly happy and start by planning more of exactly that!

3.) Meditate and find moments of calmnessOur lives can be so busy, we often forget to make time for ourselves. This in a crucial part of loving ourselves. Try to find moments of calmness and remember to breath. Meditation can also help with this but even if you don’t fell meditation is for you- just take 5 minutes in the morning and 5 minutes in the evening when you wake up and fall asleep to be calm and be grateful and breath deep 5-6 times.

4.) Surround yourself with positivity
Creating a positive life and a positive atmosphere helps build up the vibes that you need for embracing yourself. Remember to immerse yourself amongst positivity, whether this is other positive people or by doing activities which help you feel better about yourself.

5.) Slow down and reflectWhilst on your journey, it is important to take a second to look around and reflect. Think about how far you’ve come, as well as how far you want to go.

Loving and embracing ourselves is so important. We can’t expect others to love us, if we don’t love ourselves. We need to be patient and give ourselves the time we need to fully embrace everything about us. Following these steps will help and be a great start on your journey.

Healthier Life

Now that nearly the whole world is confined to staying at home people will start eating more and exercising less. Let's look at why we eat for a minute: because we are bored. Because we are stressed.

If you are bored, you are not using this time to improve your mind, your body and your soul. Instead of TV and mindless internet surfing, set yourself a daily routine and stick with it. Don't start sleeping in every day, get up at your usual time, do some short exercises and plan the day with loads of positive activity. Read a book, call a friend you haven't spoken to in a long time, learn a new skill.

If you are stressed, learn to take deep breaths, count to ten, put a smile on your face even if you don't feel like it because just by doing that you will immediately feel happier. And as always drink lots of water.

A healthier life will be a happier life!

Hi everyone!

I know times are not easy right now but I felt it was the right time to separate the general coaching from the health coaching calls as I would really like to bring all my experience and knowledge together in one place.
Being a mum has its challenges, being a single mum has additional challenges, although I chose to have children through IFV on my own, so my situation is different to other single mums but still nevertheless children are demanding and you need to make time for them and for yourself.

Being in lockdown is challenging and also being at home most people tend to eat more and move less so… weight automatically becomes a challenge… Today I would like to share with you all the things that we discuss in our normal coaching sessions:

- How to stay fit when making time can be difficult

- How to get or keep the body that you want

And how to change your mindset from wanting the sixpack or the model body that we see in adverts every day to actually accepting your beauty and your body and working on achieving your “happy weight”- the weight that makes you feel good about yourself. You might want to lose 1 or 10 or 20 kg but you need to do it for the right reason. If you really are overweight, then yes, lets look at the eating habits, if you just have a few pounds that you gained after having your children and couldn’t lose until now – then lets look at that. Or if you just worked tirelessly and find yourself eating more in stressful situations and that is your situations - that is also solvable!

Whatever your situation is let’s talk about it!

Let’s find out what beliefs you have about you, about food, about how you should look like and turn them into beliefs that will serve you much better moving forward!

I am really looking forward to hearing from all of you!

If I can do it, you can do it too!

Keep safe and healthy!

     Astrid