Did you know ‘how’ you eat may very well be as important as ‘what’ you eat.
Here are some ‘how to’ tips to help you eat better: 1) Take time to chew your food and enjoy the taste. Your body needs time before it knows it is full and before it can communicate this feeling to you. 2) Snack throughout the day. Constantly re-fuel so that you will feel less hungry when it comes to dinner and shouldn’t feel the need to overindulge. 3) Avoid eating before you go to bed. Studies suggest that eating before bed may affect your sleep; however, you shouldn’t go to bed hungry so eat a light and healthy snack if you feel the need.
‘How’ you eat may also determine ‘what’ you eat so be proactive, recognize your eating behaviour and adopt healthy habits.
Mountain climbers are a great full-body compound exercise that works the core, hip flexors, legs, arms, and shoulders. If you’re tired of performing basic mountain climbers, consider performing them at a faster pace, introducing ‘holds’ at timed intervals (i.e. holding the knee up every five seconds) or performing them from your elbows instead of your hands. You can also incorporate other exercises into the mix – i.e. after 10 seconds, perform five donkey kicks on either side and repeat for one minute.
Photo credit: Alexander Mainwaring
Often, when people hear the words ‘weight loss’ the first – and sometimes only – thing that comes to mind is the number that comes up on the scale. However, many people with this goal are actually looking to ‘slim’ down and ‘tone’ up, as opposed to actually losing weight. For these people, the number on the scale can be a poor reflection of fitness progress as it unfortunately doesn’t show how much of your weight is made up of muscle and how much is made up of fat. If you’ve been exercising regularly and eating well then you are more than likely gaining muscle and losing fat. In this case, your weight may not have fluctuated much, though you may have noticed your clothing fit better or feel looser. To properly track fat loss, you should talk to your trainer about checking your body fat percentage using our Tanita Body Composition Analyzer scale.
If one of your goals is to lose fat then it is important to note that achieving that goal will greatly depend on your ability to maintain a good nutritional routine that includes a caloric deficit – burning more calories than you eat – as well as a strong workout routine. In our experience, clients with a healthy nutritional routine and a strong commitment to fitness (exercising regularly both in and out of the studio) tend to report a higher level of satisfaction with their health, level of fitness and overall zest for life!
The August issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:
- exercise on the go
- fitness tip: drop it like a squat!
- nutrition tip: the ‘good carbs > no carbs’ mindset
- club news: studio closure, small group capacity, mask brackets, and consultations
- staff spotlight: Anthony McLoughlin (Personal Trainer)
- studio Q&A: I’m getting back into an activity/sport after a long layoff – is there anything I should do to prepare?
Check it out here.
In order to succeed with your health and fitness goals, starting a program that incorporates movement you enjoy and feel comfortable doing will go a long way towards helping you achieve your goals. In our technologically advanced society where you can get almost anything at the touch of a button, something like exercise – something requiring physical and mental exertion and no small amount of patience – often feels more like a chore than a fun activity. Consequently, finding a program you enjoy will help ensure you maintain a long-term, active lifestyle instead of reverting back to a sedentary lifestyle. For instance, if you enjoy the way your body feels during and after a boxing session or during a high intensity interval training session, why not consider incorporating these into every session?
It’s important that you communicate to your trainer what exercises you enjoy and which ones you dislike. For instance, if you like being pushed hard but can’t stand doing exercises like box jumps or burpees, talk to your trainer. They will always encourage you to step outside of your comfort zone but will never make you do something you are uncomfortable (or dislike) doing.