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WEIGHT LOSS v FAT LOSS - What's the difference?

26/8/2016

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There is a big difference between losing weight and losing fat.

When you lose body weight, by going on some sort of diet, your body will lose not only body fat but it will lose muscle as well, which is not a good thing as having more lean muscle on your body is very beneficial, especially as we get older, because we lose lean muscle from our body naturally.

Also when just focusing on losing weight, rather than losing body fat, most people restrict foods out of their daily nutrition, which then makes them feel deprived and very unhappy.


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10 Guidelines to Success for Fat Loss

19/8/2016

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1)       Eat protein with each meal
           Making sure you eat protein with each meal is one of the easiest and best ways when looking to lose body fat. Protein is very satiating, which means it makes you feel fuller when eaten. It also helps in maintaining your lean body muscle which helps with your metabolism.
Great protein sources are meat, poultry, fish, eggs, and dairy, as well as chickpeas, quinoa, beans and other pulses for vegetarians.

2)       Stay hydrated throughout the day
            It is vitally important to stay well hydrated at all times. Dehydration causes a number of side effects and thirst can often be mistaken for hunger. Starting the day with a glass of water is a great habit to get into as it rehydrates the body after a good night's sleep.
If you currently drink a lot of fizzy drinks, start by switching to squash or diluted fruit juice first to keep the sweet taste before moving over to water when you can.

3)       Eat whole foods
           The majority of foods that you are eating on a daily basis should be based around whole foods, that is foods that are as close to their natural form as possible. Many health experts believe that eating more whole foods is our best bet for improving health and preventing disease or illness.
Whole foods are as nature made them, without added fat, sugar, or sodium. Eating more whole foods will help you cut down on calories from the added fats and sugars we get from processed and fast foods.

4)       Eat single ingredient foods
            As well as focusing on eating whole foods, concentrate on eating mainly single ingredient foods too, things like meats, eggs, fruit, vegetables. Eating whole, single ingredient foods doesn’t mean you are confined to boring and bland chicken and salad meals. We want real food. Good food.  Meals bursting with flavour and packed with the nutrients your body needs.
Cut out the ingredients and you cut out the processing. It's that simple.

5)       Eat healthy fats
           The fact is that fat is an essential part of a balanced diet and provides a host of benefits for the body, including vitamin absorption, organ protection and reducing inflammation.
You should aim to include plenty of healthy fats from foods such as fatty fish (e.g. salmon, mackerel), steak, avocados, nuts, seeds, full-fat dairy (e.g. yoghurt and cheese) and cold-pressed oils such as extra virgin olive oil and coconut oil.
The true ‘bad’ fats are hydrogenated fats which are poisonous to the body and commonly found in processed foods. Limiting the number of processed foods in your diet will help to avoid them.

6)       Eat regularly throughout the day
           One of the most important healthy eating habits you can create, is to ensure you eat regularly throughout the day, while being in tune with your hunger and fullness cues.
By missing meals we tend to under eat, which leads to a lack of energy and performance. Drastic under eating also causes a reduction in your metabolism, and can actually slow fat-loss. Snacking can all also reduce our natural hunger cues and ruin our appetites. This can result in irregular eating patterns and lack of eating routine. For some people, this is the key reason as to why they gain weight.

7)       Sleep well
            Getting good quality sleep is vital not just for our health and wellbeing, but for our mood and food choices. Studies show that people who don't get good quality sleep have less energy throughout the day, and then in turn make the wrong food choices. This is a vicious circle that many people are in.
By making sleep a priority and getting to bed at a good time, rather than staying up watching TV it can make a massive impact on our lives.

8)       Eat vegetables with every meal
           By eating a wide variety of fruit and vegetables you will get a ton of micronutrients also known as vitamins and minerals. They boost our health and vitality while promoting growth, reproduction and energy.
By simply eating fresh fruit and vegetables, you get heaps of calcium for your bones, iron for your blood, and vitamin C for your immune system. You do this by adding nutrient-dense leafy greens, seasonal vegetables, fruit and berries to your plate at every meal. It will make you feel sharper, stronger and more capable than ever.  

9)       Stress
            Assess the stressful areas of your life. Family, friends, career and money issues can all be stressful issues at times, and it’s important to manage these as much as possible. Find the root cause(s) of stress and then put a simple daily habit into place to reduce, manage or eliminate them.
 It could be taking more regular breaks at work, or getting more exercise in daily, or socialising more with friends and family.
 Remember to relax, laugh, sleep and have sex as much as possible, as these reduce stress levels in the body. Reduce the main stressors in your lifestyle and remember not to take life too seriously all the time.
 
10)    Consistency is key
            Now you've learnt why all these are important the last thing to do is BE CONSISTENT.
Try and focus on these as much as possible and incorporate them into your daily life and you will reap the benefits.
MAKE IT A LIFESTYLE!!
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How Healthy are you?

3/8/2016

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In my last blog I talked about how building better habits can help us live happier & healthier.

But how do we measure how healthy we really are?
Is ‘being healthy’ about feeling better and having more energy?
Or is it about looking better and ‘being in shape’?


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Hard Habit to Break

20/7/2016

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Creating healthy habits takes time, and can sometimes feel extremely hard to do, especially when the habits we’re looking to change are ones that we’ve been doing for a number of years.
It can seem difficult to know which habits we need to change first, and how to go about taking the steps to form better ones.
Over the years I've seen people try to change everything at once,  which eventually leads to failure, and ends up taking the person right back to square one.
 
So what is the best way of forming new healthier habits?

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Good Habits v Bad Habits

18/7/2016

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Every day you make choices. These choices create your thoughts and actions. Your thoughts and actions develop your habits. And your habits define your life.

We all have good habits and bad habits that we practice daily, and most of these habits are done on auto pilot. They are picked up over time, some extend back to our childhood, from our parents, and some have been picked up from our peers, spouses or friends.

The problem is that we get very comfortable with doing things the same way each and every day. We usually stick to a daily routine without having to think about it. 
A lot of the habits that we regularly do are affecting our lives in a negative way, which makes us unhealthy and unhappy, and most people find it hard to reverse.


So, how many of these bad habits are you guilty of?

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What is i-health and fitness?

15/7/2016

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I’ve been a one-to-one Personal Trainer since 2013, working in an independent gym, and I absolutely love it there, especially training clients, and I will carry on doing it because I enjoy the face-to-face interaction.


I’ve had some great results with some clients, and not so good results with others, and this has led to frustration for not just the client, but for myself too.

So I wanted to look at creating something that guaranteed results with everyone I worked with, and what I’ve realised is most people don’t want just personal training sessions, what people want are RESULTS.

To get the result that they’re looking for comes not just from exercise, but other factors like good nutrition, proper hydration, and better sleep and lifestyle habits.


When someone is looking to get healthier, lose weight (more on that at a later date) or just be in better shape, one of the last things they want is to be ‘beasted’ in a gym with a personal trainer screaming in their ear. For most people this is very off-putting, and scares them away from exercising altogether.
 
So how do clients get results?

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What is Online Personal Training/Coaching?

11/7/2016

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Everything these days is online


Shopping is online, working is online, even dating is online
 
And with our forever increasing busy lifestyles, and our love of technology, the next thing that is becoming more and more popular online is Personal Training!

Why?

Because people are always busy doing “stuff”, we are finding less time to exercise, eat healthy and generally look after ourselves.

So we tend to miss out on our exercise, choose foods that aren’t giving our bodies the goodness it needs, forget to hydrate properly, and stay up until the early hours, which means sleeping a lot less.

Our energy levels then suffer because of this, and it’s just a never ending vicious circle.

All this culminates in us being more overweight & stressed out, even to the point of anxiety and depression.
In other words, we’re becoming less healthy and slowly killing ourselves in the process.

 
So how will Online Personal Training help you?

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