tag:blogger.com,1999:blog-79256667213297422162024-03-20T15:10:56.975+00:00TriNeet Fitness Getting you fitter and healthier for the long term...Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.comBlogger128125tag:blogger.com,1999:blog-7925666721329742216.post-56350569122224329572024-01-11T12:19:00.003+00:002024-01-11T12:19:49.001+00:00The Pitfalls Of Relying Solely on Exercise For Fat Loss<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEV0Ao0gHnGng_r1Ja7SmUQ0R6lu8MdfyXPrA21YzKFlWZS6HKyRiYcdvccU-zfJNVA5A1IfsNMVVNqe0ukjxR9ursHoXvRSO5fnp55ARzTt4QILId95ZoiJstixUcMIZKvPjxi3PX9mFPnj1zxTVX2GRD9FykEgKS3kl0Jl0qXmzmYAh5EoQvlWiGCUM/s1080/Exercise.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEV0Ao0gHnGng_r1Ja7SmUQ0R6lu8MdfyXPrA21YzKFlWZS6HKyRiYcdvccU-zfJNVA5A1IfsNMVVNqe0ukjxR9ursHoXvRSO5fnp55ARzTt4QILId95ZoiJstixUcMIZKvPjxi3PX9mFPnj1zxTVX2GRD9FykEgKS3kl0Jl0qXmzmYAh5EoQvlWiGCUM/s320/Exercise.png" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Most of my new clients think that their fat loss and body composition changes are going to come from exercising more (it helps a little) but without a focus on also changing your nutrition it can become problematic to rely on exercise just to burn calories for a number of reasons.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>Your Calories Burned From Exercise is TINY</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The diagram below does a great job of putting into perspective how small the number of calories burned in exercise is in relation to how many are used by your body overall.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The biggest percentage comes from you Basal Metabolic Rate, how many calories your body needs (at rest!) just to keep you alive.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Next is your daily movement, one reason why daily steps and moving regularly are important if you have a fat loss goal.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The energy required to process your food is called The Thermic Effect of Food or TEF.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The <b>SMALLEST</b> impact on calories burned is going to come from Exercise! </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCEXNksm4HPYHlXvW9htGeEkfi_hWezU0ykVFQqYxYEOF3KXIjo2DKDgwX5DhB8lwujSkOBjznzgnhnCqqe_nOiF96V9dt3XMI9E2PIL5y8GlT4qF_US3dxrVmrCz6fzvOZg_htqlgwJ7VNSGjRFg5CIy2e7tqwWuGomsRvegFlStq74UlHTPpW_lTMqc/s1080/Calories%20Burned.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCEXNksm4HPYHlXvW9htGeEkfi_hWezU0ykVFQqYxYEOF3KXIjo2DKDgwX5DhB8lwujSkOBjznzgnhnCqqe_nOiF96V9dt3XMI9E2PIL5y8GlT4qF_US3dxrVmrCz6fzvOZg_htqlgwJ7VNSGjRFg5CIy2e7tqwWuGomsRvegFlStq74UlHTPpW_lTMqc/s320/Calories%20Burned.png" width="320" /></a></div><div style="font-weight: bold;"><b><br /></b></div><div style="font-weight: bold;"><b>Your Nutrition Is The Biggest Driver of Fat Loss Results</b></div><div style="font-weight: bold;"><b><br /></b></div><div>No one wants to hear that you need to dial in eating all the fun foods and drinks (note I said dial in, not cut our altogether!) if you want to lose body fat but you will need to be prepared to make dietary changes if you want to lose body fat. </div><div><br /></div><div>As you can see above, it's a small amount of expenditure and you never want to get to the stage where you are compensating for your lack of fat loss progress with excessive exercise.</div><div><br /></div><div>This is why I advise my clients to do a fat loss phases rather than living in a pseudo calorie deficit spinning your wheels and just never getting the results you "feel" you are working so hard to achieve.</div><div><br /></div><div><b>Priorities Fat Loss</b></div><div>1. Nutrition - This is where you will place your focus if you want to change your body composition. You <b>must</b> be in a calorie deficit to lose body fat, primarily this will come from eating less.</div><div><br /></div><div>2. Workouts & Daily Movement <b> </b> </div><div>Regular Workouts 1-5 per week </div><div>Daily Steps +7500 (for health) </div><div><br /></div><div>I advise my clients to keep these Nutrition & Workout targets completely separate. When you understand where your primary driver of fat loss comes from, it's easier to keep workouts and movement in the right place as part of your fat loss strategy.</div><div><br /></div><div>Workouts and Daily Movement are aspects of health and fitness that we want to do in appropriate amounts of FOREVER, their purpose is to make you stronger and fitter to live a healthy life.</div><div><br /></div><b>So, why is it Problematic To Use Exercise Solely To Burn Calories </b><br /><div><b><br /></b></div><div>When you have no focus on nutrition and all the focus is on exercising to burn calories, what happens when your fat loss starts to stall?</div><div><br /></div><div>The most common thing that happens is people increase the amount of exercise they do. </div><div><br /></div><div>This becomes a big problem when you find yourself exercising for over an hour every day and still not seeing results. Where do you go then? 90 minutes, 2 hours? </div><div><br /></div><div>If you dial in your nutrition to create a moderate deficit of 15-20% of you maintenance calories initially, and you adhere to your plan, you can see fat loss results without exercise (but obviously I don't encourage that) because I want everyone to have great strength and have good cardiovascular health.</div><div><br /></div><div><b>Exercise is an incredible way to take care of your body so you can life a long, healthy, full and vibrant life, let's not abuse our body with excessive amounts of exercise just to burn calories x</b></div><div><br /></div><div><br /></div><div> </div><div><br /></div><div><br /></div><div><br /></div><div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><p></p></div>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-8128407147695383742024-01-03T09:09:00.002+00:002024-01-03T09:12:29.184+00:00December Favourites<p>Happy New Year! Here's to a year of health and happiness and smashing whatever goals you have set yourself.</p><p>These are some things I enjoyed in December but some are items I use year round.</p><p>*Click on the images to go to the links.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.co.uk/Why-We-Swim-Bonnie-Tsui/dp/1846046602/ref=asc_df_1846046602/?tag=googshopuk-21&linkCode=df0&hvadid=463087511901&hvpos=&hvnetw=g&hvrand=1061244935834164040&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1006612&hvtargid=pla-1016150331834&psc=1&mcid=eb2b3fffcb5d372dafadaf9a820d23c3&th=1&psc=1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="567" data-original-width="358" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjInF8QmUQ-WmYbbVug8FFFxJ4PzAF2HWGr9JmtGlKpd-PjKcfLFDv8ZXjRJASU2mv3_vIUnsDuvj9a91pWMxN5RwIUE83_7JEiTxuQvRHdPz4U1qbWsHS3MLrGOskiBHM30bVpBiJLIq5zILp-Q3aD20iR30VNi6J6OReX_0v4PatQErDZG1b4L8t6Y2M/w139-h221/Book.png" width="139" /></a></div><p><br /></p><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><b>Why We Swim - Bonnie Tsui</b></div><div>This was a gift from a client and I haven't quite finished it yet. It's a series of short stories about different people and their experience swimming. from the Seal Man to Kim Chambers who overcame a life changing injury to become one of the worlds most experienced long distance swimmers. A really interesting insight into what swimming means to different people. Amazon £10.75</div><div><br /></div><div class="separator" style="clear: both; text-align: left;"><a href="https://www.cultbeauty.co.uk/supergoop-play-everyday-lotion-spf-50-with-sunflower-extract/13313315.html?affil=thggpsad&switchcurrency=GBP&shippingcountry=GB&gad_source=1&gclid=CjwKCAiAqNSsBhAvEiwAn_tmxYxjbeyfOrr0WdwBZsb3509rJIGnXhTtsl51n6--aYrGkdh0z1eO_hoCvKwQAvD_BwE&gclsrc=aw.ds" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="507" data-original-width="257" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZV9X20rMAdhRHhC7iYl4wQRRIwFIWz8RigrlklUs0f1j0AZlrLfrN-c5BE23uLLPno5Z-lTf1j_SbQ14EXkAR7j1O-Ze4XfS2Ks3sDU29pd1sqmsC1kUJFLDQV_vTQmU_ydgdO3tWdQQZRG31VDyx3PSs-kV45ejrCLUYcOlTg7xxj6b59SH7jzK4MNE/w90-h178/Goop.png" width="90" /></a></div><div class="separator" style="clear: both; text-align: left;"><b>SPF 50 - Face</b></div><div class="separator" style="clear: both; text-align: left;">I hope that you are using an SPF to protect your face, yes, even in winter! Regardless of your age, you should be wearing factor 50 SPF every day! This one leaves a lovely glow to the skin, which in winter can be that little extra glow that we all need! £22 - Cult Beauty.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.co.uk/Bulk-Powders-Creatine-Monohydrate-Powder/dp/B079H9RHK1/ref=asc_df_B079H9RHK1/?tag=googshopuk-21&linkCode=df0&hvadid=658784514923&hvpos=&hvnetw=g&hvrand=3081401782081284340&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1006612&hvtargid=pla-2262201590077&mcid=89de3299ef5330debdfd45ebcb63d139&th=1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="736" data-original-width="561" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm-YthW2B9ZHWoOQ8zl1cqACS0zmokHgYIVLRPHRz80d1cp_hVqgfmyK4Sw4yZg6AEdSPS3-XGukRXKtz-RPQKo3anz7f9GhSWxcPkNvplgEf7Nwtbl79He9mqQ440j8Vq8MC5aboInMlDinxfbz2xXM0nLIccVZ8n896uwvJM_C5shdczEDvekgNpkWQ/w142-h187/Creatine.png" width="142" /></a></div><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><b>Creatine Monohydrate</b></div><div>One of the most researched supplements with so many benefits it's difficult to understand why more people do not use it. From drawing more water into your muscles to improved cognitive function, it's benefits are wide ranging and well researched. I take one scoop every day. Amazon £6.99</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.co.uk/Strength-Healthspan-Capsules-Purified-Sustainably/dp/B07QC73GST/ref=sr_1_5?crid=2EQVAA6233N60&keywords=healthspan%2Bomega%2B3%2B1000mg%2Bcapsules&qid=1704271543&sprefix=healthspan%2Bom%2Caps%2C122&sr=8-5&th=1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="722" data-original-width="441" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBiWFw6YOSCgZXluzfYiPV0Fuj4A3acl7hP5BGDKkGQPO25iju0g8RDVlOXTbh-dKic6AjxHZVijgxCXQ3cn39shFK2lN5YCfdJSBgwZv5uZHXL5ZqrvyStinf06EqZShnIcgNJ3N6IxMxPS-fbskwnQjmgWQWRpyHhQ8K2ZFd0Ukrl_HLEurloTSS8Xg/w136-h223/Omega.png" width="136" /></a></div><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><b>Omega 3 1000mg</b></div><div>If you are like me and you don't eat enough oily fish but you want all the health benefits, this is a supplement I have used for many years. I take 2 every day. Amazon £9.99.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.youtube.com/channel/UCWEuceKB5WEtZe4nxB0Z8nw" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="537" data-original-width="537" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmYXC2_ZQh6Dr363Z2L4ejjd74rzCF2p5V1gbLiOa-nBDACq49NSSlN2hhh6klPZQtxDLEJN8XJUDb1g76G1Jd9g3fmyBVlaAB6vAkafMOt8Zl0sqoBwFVnZSS89zetXQQ1_dLnFWn-7HXUQFHVEXczZs1da9MPA26GvLcwMT0OeUJNUQUtFk5XK6qSnk/w150-h150/Happy.png" width="150" /></a></div><br /><div><br /></div><div><br /></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><br /></div><div><b>Smart Money Happy Hour Podcast</b></div><div>If like me, you have financial goals for 2024, this is a fun podcast. Rachel is the daughter of Dave Ramsey, a personal finance expert. They discuss topical issues around common financial situations people find themselves in. It starts with a mocktail and then then get into the topic of the day.</div><div><b><br /></b></div><div><b>That's just a few of my favourite things in December. I hope you are ready for an amazing 2024 and let's make those dreams and goals a reality x</b></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-21387076238125887722023-12-13T11:04:00.006+00:002023-12-13T11:17:17.957+00:00You v You Challenges In 2024<p></p><div class="separator" style="clear: both; text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxcLK_Y0rCQwSNZ5XGge9gfO-AkJ-u2WdFPDnjDUtgIxm5OeyhylhiR38MalCd_6ZGdHqF6Mgji_8OpoKYEho0bKN-oiK8rPyoOVx1feo-nNuVMfEPhPJh3I64VK8J6gQ_wNFcvMiHzCmpISrXMad0a0N_xgnHOj59AOTiY9i8wUcLg-NCr3FtJnUmdA/s1170/Challenge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="969" data-original-width="1170" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxcLK_Y0rCQwSNZ5XGge9gfO-AkJ-u2WdFPDnjDUtgIxm5OeyhylhiR38MalCd_6ZGdHqF6Mgji_8OpoKYEho0bKN-oiK8rPyoOVx1feo-nNuVMfEPhPJh3I64VK8J6gQ_wNFcvMiHzCmpISrXMad0a0N_xgnHOj59AOTiY9i8wUcLg-NCr3FtJnUmdA/w320-h265/Challenge.jpg" title="This is how your challenge will look in the app I use" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>This is how your challenge will look in the app I use</b></td></tr></tbody></table><br /></div>What goals or habits do you want to work on in 2024? Have you set some process and outcome goals to help you achieve them?<p></p><p>I'm in the process of setting up Personal Challenges for my clients who want to get a bit more focused on their goals, especially through January and February.</p><p>No one will be doing those insane workout every day challenges, if you are thinking of doing that, please don't! Your body deserves better, plus we will be in the deepest throws of winter when everyone's immune system needs taking care of, not hammering!</p><p>Some will set a Personal Challenge to workout consistently 3 times per week for 6 weeks. Others will focus on hitting specific nutrition goals like, eating fruit and veg with every meal or a great habit like going to bed by 10pm and get 8 hours sleep!</p><p></p><b>None of my clients are starting a diet in January</b>! Think about that! They are all content to fuel their body appropriately, push themselves in their workouts and be very intentional with their rest and recovery.<p></p><p>I think it's empowering to strive to achieve something you want, achieving goals you previously found difficult gives you a feeling of confidence and trust in your ability that makes you feel differently about who you are.</p><p>I set the challenges up in my app so we can both see your progress and celebrate the milestones you hit along the way. It's certainly a lot more fun that struggling alone and not really knowing if what your doing is going to work or not.<br /></p><p>If you think coaching and accountability would help you in 2024, please get in touch. I have online coaching options which start at <a href="https://personaltrainingoxford.co.uk/prices/" target="_blank">£25 per month</a> x</p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0Oxford, UK51.7520209 -1.257726323.441787063821153 -36.4139763 80.062254736178843 33.8985237tag:blogger.com,1999:blog-7925666721329742216.post-16794083862882220062023-11-30T11:06:00.005+00:002023-11-30T16:55:08.414+00:00November Favourites<p>My end of month review is on some of the things I've enjoyed, reading, listening to, eating and a few other things x</p><p>Click on the images to be taken to the linked item.</p><p><b>Podcasts</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://open.spotify.com/show/4N4g6UZamPYbPu1b3BsNXU" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="292" data-original-width="290" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU_Tx0aKCEqvcMQOvzANiuB-45o7ocNF2XQauNdwRZ9Y-nru95cOW7BwvJbEg3oVG4IQHcFefo5eesgKVq-tg2WepJ7PHsldpySS-4XffMzXqy_25t51zBRzNi9d3IQ6CyUZ7VVBvJdZia2mTN0stpDFruFE0ElYIMt3q_ZK8TMZstzIFFejKwJWqFYrI/w154-h155/Maggie.png" width="154" /></a></div><p>This podcast is like a taste of what having therapy is like when you are trying to heal your relationship with food. It's about finding healthier coping strategies to deal with your emotions and understanding why you behave the way you do around food.</p><p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://open.spotify.com/show/5exfRPDNCBHmntEkJrlLmX" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="285" data-original-width="287" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpSPaqfivLfkzDXzZg4qjP2D2LkO3JsEVS-Dyic_SCg6q9luwzPTIol8nzPWEeRIKJbd3t2Y-ZK0AMIWbCABEMU_Q0s1U2Ha0GprwMfQmKhUEO0vBlzCLBa_INPQLgAZjTppnD-b0MCUPcuu52YuzgCVfyVJImqJm2TBgUq5C9v6M97K8QVGytOQGzb-c/w155-h154/Ramsey.png" width="155" /></a></div><p>If you want to learn how to be better with money, this is the podcast for you. It's American but the Baby Step Principles are steps for a healthy financial life. If you know someone struggling with debt, please send them the link to this podcast, it really has transformed lives. It has the power to change how you think and feel about your money and building wealth.</p><p><b><br /></b></p><p style="text-align: left;"><b><br /></b></p><p style="text-align: left;"><b>Audiobooks</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://open.spotify.com/show/0i26FJ5SamYuI8PrCucT7H" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="272" data-original-width="272" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDkBKvMceMyF8_C7ijzA2CTZ-JTTF76BZUwC4z6AXwoj0FJET56bx0NpASpOz9t5amw4HiLrPZR2rD0qDW8iSTTBiYL-OjYu4ZuA_533ydImoJg7FQHvc00MLmMUJJ_9XHmjf7ZedYsbdKwM3HeyP4QfF-U7kGcgwHcwRn_fqQIq4FDm5a2IUpFV6_2Rc/w155-h155/Moutnain.png" width="155" /></a></div><p>This is another book that feels like a therapist guiding you through how you cope with life and why. It's not all woo yeah, as someone who has had over a decade of counselling I can tell you these are skills for life and life changing. Developing self awareness and the skills to cope with life is something that most of us have to learn and Brianna does an excellent job in her teaching x<br /></p><p><b><br /></b></p><p><b><br /></b></p><p><b>Beauty</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.clarins.co.uk/hand-and-nail-treatment-cream/80081183.html/?&gclsrc=aw.ds&&gad_source=1&gclid=Cj0KCQiAgqGrBhDtARIsAM5s0_mfy0kkFhfO-XSonwZ8hPcOuuEngMkAMUwyXVFSczcLNdsKi1AE32oaAjoLEALw_wcB&gclsrc=aw.ds" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="655" data-original-width="318" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_mUDwXKkvzwKlh85U57JYHSJXodaAk9B5aKOkXennbDwTzbB1ImgqJPBpYbTLVuKMb5l0-Wl02M1PtIgsL9HKDuD6d3ax01GCDMurHXTLFoun7cR1NKqmJgWruqI2fdXe6DKN0cgm1y4DksOSbfCj0VT__eUfRvQ64sS7MBvWhfjVTYkZjKyqrtjkVEc/s320/Cream.png" width="155" /></a></div><p>If you spend a lot of time outdoors and your hands need a bit of TLC, this is a cult classic cream for a reason. I am never without a tube of this, especially in winter. It blends into your skin beautifully and doesn't leave a residue, just silky beautiful feeling hands.</p><p><b><br /></b></p><p><b><br /></b></p><p><b><br /></b></p><p><b><br /></b></p><p><b><br /></b></p><p><b><br /></b></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.medik8.com/products/c-tetra?variant=36684812615832" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="666" data-original-width="327" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnQJiXp9KWU46YPSK8wvCuptB4YpgBWwbgE4v2alm9lCdh81TjrBpOu2pnzyNRK6SoahQFVwJGxrsnNV3Z-iYp821UOquGw4_h0ooQgnIvoMy1iLPXyMvci0BEtPG-K5-B77nPGb3GNxxvY38tUGYFqDA3MPfjuXwRxWcThzQV-6MsTk3HH6zGVVGfB9E/w101-h207/Vitamin%20C.png" width="101" /></a></div><p>I am obsessed with Medik 8 and my day and night skincare is entirely Medik8. It's not cheap but it is proven to work. My skin feels the best it ever has, it's not about not ageing it's about having the best skin you can while you age. This Vitamin C is a cult classic, scrimp on your moisturiser but don't scrimp on your serums x</p><p><br /></p><p><br /></p><p><b><br /></b></p><p><b><br /></b></p><p><b>Food</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.halfbakedharvest.com/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="342" data-original-width="278" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY0z6vPZcb6erNoCHSwSMNDwty94k-ge3iFYeka3yNtxNrhJC8FMFBMnHWQoajwO0SHUbsn6Ag4mEer-6xMUhJ8e00ataQtOKOJ_pR98XysPZv3JSF1whb24l9XxAVTYeso5lNvY1fLztRqsf9VFSamHLz8Dvh0u3nISU6hEUU-n-jhws3bJ18gk_vMTI/w154-h190/Cooking.png" width="154" /></a></div><p>If you enjoy cooking I think you will love Teighan's recipes. She is American so there is some conversion and you might need measuring cups but honestly I've loved everything of hers that I have made. They are tasty, nutritious and takes all the guesswork out of being creative in the kitchen x</p><p><b><br /></b></p><p><b><br /></b></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.ocado.com/products/m-s-plum-ginger-ruby-port-chutney-617074011?gad_source=1&gclid=Cj0KCQiAgqGrBhDtARIsAM5s0_kU0oFhcbsNZ7p5ZBQcVi_6fIu8sfxEyq42pwSlbP_fE0dZ1FqTsM8aAgtlEALw_wcB&gclsrc=aw.ds" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="490" data-original-width="321" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhoM7Xh81xWCOmuKe8UVmwOv3flQY4HlMp1pDEotZxk1GNLwjihlOy-r9v3qJqeUYwwKbwgoM88S779l4yFbbsSS8EyCJSJPKFNCYejQ503qpb6Y2nxmFlc8hVsWscfwqTicAjjfyyH-HA9JT4FC9k6SJhJl_aBQl5l2MmbzhnIt1s3QZiu3_W4ze7JV8/w164-h250/Chutney.png" width="164" /></a></div><p>This is absolutely delicious with cheese, crackers and fruit. It's quite a fine chutney, very rich but not over powering. Highly recommend and would be a great chutney to add to a cheese and crackers gift set.</p><p><b><br /></b></p><p><b><br /></b></p><p><b><br /></b></p><p><b><br /></b></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.facebook.com/p/Dorindos-100057413531526/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="172" data-original-width="242" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidEIiWOz-gBbiELZPbs_DMifQO-Z20n8e1SF4Y8Ehy4gxxW0o0ZDh7cUfUZEYG37knKIn9R1dFZghgrhlZtAwhT3P2jC9LGtdlrrESj4mYze-TO2Tfg5-mAxRK-27u5VtMewfIGC6CMr3yIu3DW1_fj2fYcbZoc5UnXMOPzFhGA7W_-AclvHEH9jvgEaY/w186-h132/Dorindos.png" width="186" /></a></div><p>If you like excellent Mexican food, great customer service and a really fun atmosphere, book in to Dorindos but book well in advance (yes, it's that popular!). Delicious food and the hosts are very friendly. Highly, highly recommended x</p><p><b><br /></b></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-1959323352239268282023-11-14T09:45:00.002+00:002023-11-14T09:45:18.261+00:00Navigating Menopause: Do I Need To Train Differently In Perimenopause/Menopause?<p>Menopause is a natural phase in a woman's life, signalling the end of her reproductive years. Perimenopause, the transitional phase leading up to menopause, is often accompanied by various physical and hormonal changes. While it's a common misconception that women need a drastically different training approach during perimenopause and menopause, the truth is that adaptation and awareness are key. In this post, I want to explore why women don't necessarily need to overhaul their exercise but should focus on adapting them based on their individual symptoms and needs.</p><p>Please think very critically about people on the internet selling you programmes, supplements or anything else specific to Menopause Transition! The most important things for you to do are first, get your symptoms under control via your GP. Then, exercise regularly and eat a mostly healthful diet with adequate protein, fruit and vegetables. Drink plenty of water. Improve sleep quality (I can tell you from experience!) this makes everything in your life feel worse, so please get professional support for this x</p><p><b>Understanding the Changes:</b></p><p><b>Hormonal Shifts:</b></p><p>Hormonal changes, specifically a decline in estrogen levels, can impact bone density and muscle mass. However, this doesn't mean women need an entirely new exercise programme. Strength training becomes crucial to maintain bone health and muscle mass, promoting overall well-being.</p><p><b>Fat Storage and Fat Loss:</b></p><p>During menopause some women notice they are storing more body fat around the abdomen, from the research we know that the primary reason (for everyone) for this is decreased activity. For women in menopause transition there are almost always other factors at play, including hormone and mood changes, stress levels, dysfunctional sleep patterns including night sweats.</p><p>While the basics of calorie intake and expenditure remain relevant for fat loss, women may need to be more mindful of their diet and incorporate a mix of cardiovascular and strength training for optimal results.</p><p><b>Adapting Your Training:</b></p><p><b>Strength Training:</b></p><p>Focus on compound exercises to target multiple muscle groups simultaneously. </p><p>Include full body weight-bearing exercises to support bone health.</p><p>Adapt the intensity and volume based on individual energy levels and recovery capacity. This is where regular shorter sessions can be very beneficial.</p><p><b>Cardiovascular Exercise:</b></p><p>Incorporate aerobic exercises like walking (7-10k Steps), swimming, or cycling to support cardiovascular health.</p><p>Listen to your body and adjust intensity to accommodate energy fluctuations.</p><p>While your symptoms are raging and not under control, I would focus less on high intensity and more on steady state cardiovascular work. When hormones are not at baseline is not the time to be pushing your body excessively, you can get back to that when you feel 100%.</p><p><b>Mind-Body Connection:</b></p><p>Consider mindfulness practices like meditation or tai chi to manage stress, which can impact hormonal balance. It is also beneficial to find ways to reduce your stress levels if this is a particular concern.</p><p>Speak to a trusted person about how you are feeling. It cannot be said enough but the simple act of expressing how you feel can do wonders to release stress and reduce the emotions you feel as well as feeling heard.</p><p>Adapt your training schedule based on energy levels, allowing for rest when needed. I certainly noticed that I could not recover from hard sessions at the start of peri menopause so I had to adapt. It sucks but it does pass and you start to feel more like yourself again x</p><p>Prioritise quality sleep, as it plays a crucial role in recovery and overall well-being. This is where your GP should be able to help. I went from feeling like an insomniac to having my normal regular 9 hours (yes I love sleep!) in the space of a few weeks (using Estrogen patches), please don't ignore how important sleep is.</p><p></p><div class="separator" style="clear: both; font-weight: bold; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGZe9rjwi5jq0LYQONkApCXG9pcei5R5tolNoOo2tosQihT6W56pG31kAo_Lq2RiaRmjzRZoIe2e_x00mYCgfXNAlRAiAZ5f5fuQDEbD9kuV6NJe2r2iy_i5nGvUSmtAbb19wr535sLnXvVRgVebqnEzx0taPX_UAOLhvh0NzUgVBWCkoU4ajyiBlTEuY/s512/hormones.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="398" data-original-width="512" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGZe9rjwi5jq0LYQONkApCXG9pcei5R5tolNoOo2tosQihT6W56pG31kAo_Lq2RiaRmjzRZoIe2e_x00mYCgfXNAlRAiAZ5f5fuQDEbD9kuV6NJe2r2iy_i5nGvUSmtAbb19wr535sLnXvVRgVebqnEzx0taPX_UAOLhvh0NzUgVBWCkoU4ajyiBlTEuY/w320-h250/hormones.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">When you see what's naturally happening to our hormone levels, it's no surprise we need support to get back to a good baseline x</div><br /><b>Addressing Symptoms:</b><p></p><p><b>Individualised Approach:</b></p><p>Recognise and acknowledge your unique symptoms and keep a record of what's happening.</p><p>Consult with your GP to address specific concerns (before you buy things off the Internet!)</p><p>Modify your training based on your symptoms like hot flashes, insomnia, or mood swings. This might mean doing less training until your symptoms are controlled, that's fine, you will get back to doing all the things!</p><p><b>Nutritional Support:</b></p><p>Focus on a balanced diet rich in protein, fruits and vegetables to support overall health.</p><p>Consider consulting a nutritionist for personalised guidance, if you are really struggling to eat a healthful diet through this phase of life. Please make sure this person has recognised qualifications and is not providing advice based simply on going through menopause themselves. </p><p>Stay hydrated and be mindful of dietary triggers for symptoms like hot flashes.</p><p><br /></p><p>Menopause is a natural phase of a woman's life, we spend a third of our life in this phase, we can continue to lead active, fulfilling lives with the right approach to fitness. </p><p>Rather than focusing on a one-size-fits-all solution, adapting your training to your individual needs and symptoms is key. </p><p>Empower yourself with knowledge, listen to your body, and make informed choices to navigate this transformative phase with strength and resilience. </p><p>Remember, it's not about training differently; it's about training smartly and embracing your evolving self x</p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-3897519881535520662023-11-07T19:22:00.003+00:002023-11-22T12:44:50.445+00:00Fitness Christmas Gift Guide<p style="text-align: center;"> <span style="font-size: medium;"><b>The 2023 Fitness Christmas Gift Guide</b></span></p><p style="text-align: center;"><span style="font-size: medium;">As I write this it's less than 7 weeks until Christmas week! So, to help lessen your burden of thoughtful gifts for the fitness fanatic (or just for you!) I have put together some things myself and my clients have used this year.</span></p><p style="text-align: center;"><span style="font-size: medium;"><b>Small Equipment</b></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em;"><tbody><tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.amazon.co.uk/dp/B00UMVUI9A/ref=twister_B014SJEYJQ?_encoding=UTF8&th=1" target="_blank"><img border="0" data-original-height="240" data-original-width="276" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9srkR6UxfXUVnWmP9lGwnSHlbNaIttwqU-h98TzFQdvPUhWFP90vHdZcLJrICGXmBvUeNXWOKMrWvUyntin_GCVUCSuzgskxigGYlgaF7QAvjvycDfD39b5s2ZbA77MY1OpiCHfLZJVVAmhGVQ7GUOHAEzP_oUiFS6J2pqIeRDUNY5Ey8HH_ZPyquYU/w168-h146/Big%20Band.png" width="168" /></a></span></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/dp/B00UMVUI9A/ref=twister_B014SJEYJQ?_encoding=UTF8&th=1" target="_blank">Heavy Resistance Band £21.94</a></span></td></tr></tbody></table><p><span style="font-size: medium;"><span style="font-size: x-small;"><span style="font-size: large; text-align: center;">Bands are a great way to add resistance, especially for beginners. Inexpensive and easily portable, many of my clients take bands on work trips. </span></span></span></p><p style="text-align: left;"><span style="font-size: medium;"><br /></span></p><p style="text-align: center;"><span style="font-size: medium;"><br /></span></p><p style="text-align: center;"><span style="font-size: medium;"><br /></span></p><p style="text-align: left;"><span style="font-size: medium;"><br /></span></p><p style="text-align: left;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSjU_2SKcTIycQTMz7iSgVFZFDqtZM-5x_OBZrr4HbbEiEARWFpVNLuRoppXayC1hgzlOb8MbWH7cIbNOfF73aZuo_wtyWJebCFwpbWfTKkCn0noZBEumbKZKNacE9xptKcwdBVOP-YkbOV_L1FjVIxFT4IfglkWw5YZJ7skx3J-oQlqn097a1YDpf5GY/s980/Light%20Band.jpg" style="clear: left; font-size: medium; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="980" data-original-width="679" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSjU_2SKcTIycQTMz7iSgVFZFDqtZM-5x_OBZrr4HbbEiEARWFpVNLuRoppXayC1hgzlOb8MbWH7cIbNOfF73aZuo_wtyWJebCFwpbWfTKkCn0noZBEumbKZKNacE9xptKcwdBVOP-YkbOV_L1FjVIxFT4IfglkWw5YZJ7skx3J-oQlqn097a1YDpf5GY/w160-h230/Light%20Band.jpg" width="160" /></a></span></p><p style="text-align: left;"><a href="https://www.amazon.co.uk/BESTOPE-Resistance-Powerlifting-Exercise-Crossfit/dp/B00URGQGDM/ref=sxts_rp_s_1_0?content-id=amzn1.sym.4537e625-13f2-48f9-867d-b82edc14d26c%3Aamzn1.sym.4537e625-13f2-48f9-867d-b82edc14d26c&crid=1W6LIOJXU7PT&cv_ct_cx=resistance%2Bband&keywords=resistance%2Bband&pd_rd_i=B00URGQGDM&pd_rd_r=2fd537e4-4637-47a9-b1c7-969f5a52b195&pd_rd_w=CMTiX&pd_rd_wg=7ve6c&pf_rd_p=4537e625-13f2-48f9-867d-b82edc14d26c&pf_rd_r=8FA7K94K4VQ51G2JFQZJ&qid=1699378003&sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&sprefix=resistance%2Bband%2Caps%2C89&sr=1-1-1890b328-3a40-4864-baa0-a8eddba1bf6a&th=1" style="font-size: small;" target="_blank">Light Resistance Band £7.99</a></p><p style="text-align: left;"></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody><tr><td style="text-align: center;"><a href="https://www.amazon.co.uk/STARS-UNITED-Exercise-Resistance-Bands/dp/B089M3VK92?th=1" target="_blank"><span style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="236" data-original-width="285" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRGG7NypRNQX9Djq4nAiR8xYiFFiLPYE3jbQM1LsYn9jvX_-Q2CBJ8p4vOaDdn8IMl5_Ms84c-HWCBciLD60HlEkqko9SVK_7oTfR5RUrB4bdmsgoRs-q0Fptp0pqeeDIQbfW320RNY9GYV92pW2JBSV8pNczWcO5oRzNMiFI_17TNpaTftt_UkffU7T8/w159-h132/Booty%20Bands%201.png" width="159" /></span> </a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/STARS-UNITED-Exercise-Resistance-Bands/dp/B089M3VK92?th=1" target="_blank">5 Stars United Resistance Band £9.85</a></span></td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><div class="separator" style="clear: both; text-align: left;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://www.amazon.co.uk/Elvire-Sport-Resistance-Exercise-Physiotherapy/dp/B07NK18M4J/ref=asc_df_B07NK18M4J/?tag=googshopuk-21&linkCode=df0&hvadid=346745541828&hvpos=&hvnetw=g&hvrand=4148964141195038261&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-759805713963&th=1" target="_blank"><img border="0" data-original-height="248" data-original-width="283" height="151" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvNQ0P22v00h83xTDMW8jBG2Ui36zjQ4FNEeE-hP_YbeWMRP2C_JMmuymf7hqu8BbOd-W7H4PhPhA4s0_P18FOOK-wMfnFN6b_l70hwJl_2AUP7WruriVFrWIbKGt3DTHRJaNkbosg7kb399F5RVOriD6reXVpxBPJKIXUYXeR7tnQZGLqJRHdD1MXLJA/w173-h151/Booty%20Bands.png" width="173" /></a></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Elvire-Sport-Resistance-Exercise-Physiotherapy/dp/B07NK18M4J/ref=asc_df_B07NK18M4J/?tag=googshopuk-21&linkCode=df0&hvadid=346745541828&hvpos=&hvnetw=g&hvrand=4148964141195038261&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-759805713963&th=1" target="_blank">Elvire Resistance Bands £15.99</a></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDyHoSfBqIWpJ8MfjInu5C9yZBKlj7H3RJiwYPBcQplOSHGMePOXWPgGBBnNHF7a1jRtH0gceHrveq7e1Qp_j_gjlSFeDQcapY2HCzXRx5I085FSXOccT9huiq6wYR-GPGq5nH-SnvVUYWYW5Fh50g7kNYPAB9DbpWqIDCoeRVBP5J6Y-Xu0tZvUSBzGU/s286/Yoga.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="243" data-original-width="286" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDyHoSfBqIWpJ8MfjInu5C9yZBKlj7H3RJiwYPBcQplOSHGMePOXWPgGBBnNHF7a1jRtH0gceHrveq7e1Qp_j_gjlSFeDQcapY2HCzXRx5I085FSXOccT9huiq6wYR-GPGq5nH-SnvVUYWYW5Fh50g7kNYPAB9DbpWqIDCoeRVBP5J6Y-Xu0tZvUSBzGU/w200-h170/Yoga.png" width="200" /></a></div><span style="font-size: medium; text-align: center;">Yoga blocks are an easy way to add height to exercises where an increased range of movement is required or to elevate hands or feet.</span><span style="font-size: large; text-align: center;"> </span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Block-Density-Brick-Friendly-Purple/dp/B07J5SM2HC/ref=asc_df_B07J5SM2HC/?tag=googshopuk-21&linkCode=df0&hvadid=360531970999&hvpos=&hvnetw=g&hvrand=13126823290843801122&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-785441467587&psc=1&mcid=87298f83fcd9387ebcfc557d8f642365" target="_blank">Yoga Blocks £9.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTWANG5qIPYIA9IpgX-Vecc70rfIjUhzppAaQu-WKL-oK4BhWXaD30zRwgW1LulQvjYxl9sQrfGQHIvrXEtGCcSV6X-e2MwoPzOaNPyls_o0izf-afuNcPwlU0OuUOcKn62H68CYRG_2MFwsLNjI2-7ZLnLyjKPZDC-xN2sx3N25yqr2LsB-ssZPinsaE/s315/Pad.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="302" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTWANG5qIPYIA9IpgX-Vecc70rfIjUhzppAaQu-WKL-oK4BhWXaD30zRwgW1LulQvjYxl9sQrfGQHIvrXEtGCcSV6X-e2MwoPzOaNPyls_o0izf-afuNcPwlU0OuUOcKn62H68CYRG_2MFwsLNjI2-7ZLnLyjKPZDC-xN2sx3N25yqr2LsB-ssZPinsaE/w191-h199/Pad.png" width="191" /></a></div><span style="font-size: medium; text-align: center;">A barbell pad is a must whether you are doing barbell hip thrusts at home or the gym. The pad protects your hip bones from the pressure of a heavy barbell.</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Amonax-Barbell-Padding-Shoulder-Support/dp/B082MSM69J/ref=sr_1_6?crid=IAKHOHQ71T5B&keywords=amonax%2Bhip%2Bthrust%2Bpad&qid=1699378384&sprefix=amonax%2Caps%2C89&sr=8-6&th=1" target="_blank">Hip Thrust Pad £11.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF5teNsHDgWbCnSzMcZHoIV0pI2-gizmG6u1QtibPo6zm0vc99d2PruuC0VTi5yMPpb2B5RIU96IGRXCYs2nhVHt9m92GkhlMAViIV6UAK3-0r5kyeJg2lf1Gzs8yqPFN69SgF4cx0sNfeFRDN9ByN7Ip-SEqvXnG_JiOqI38pA6Xm0iECiFwI8Ry1DFk/s307/Mat.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="307" data-original-width="296" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF5teNsHDgWbCnSzMcZHoIV0pI2-gizmG6u1QtibPo6zm0vc99d2PruuC0VTi5yMPpb2B5RIU96IGRXCYs2nhVHt9m92GkhlMAViIV6UAK3-0r5kyeJg2lf1Gzs8yqPFN69SgF4cx0sNfeFRDN9ByN7Ip-SEqvXnG_JiOqI38pA6Xm0iECiFwI8Ry1DFk/w193-h200/Mat.png" width="193" /></a></div><div style="text-align: left;"><span style="font-size: medium;">This is a good quality mat which is essential for at home workouts.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/thick-yoga-mat-for-women-gymnastics/dp/B01LYGQG48/ref=sr_1_1_sspa?crid=MNFKN90JUTLI&keywords=maximo+fitness+yoga+mat&qid=1699378568&sprefix=maximo+fitness+%2Caps%2C79&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1" target="_blank">Fitness Mat £23.99</a></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe2TbSEXhvkuHba1nh7J0FLnDfX2IPhq1FTojWQY0gIf417sLC0gsGT4xscFSbUf9uzSeHlCTLHfAuX6OL6Z39pLCPvAoEvOrpiD0QbNHzNLQ_K8gpr4LlpymqzqpNar9aX-NtHG7Kj3mOigWeitSX99oWWeuArTPZf9EvWq3v7x3mBaMAJwODMh2OtI8/s300/Versa%20Grips.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="272" data-original-width="300" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe2TbSEXhvkuHba1nh7J0FLnDfX2IPhq1FTojWQY0gIf417sLC0gsGT4xscFSbUf9uzSeHlCTLHfAuX6OL6Z39pLCPvAoEvOrpiD0QbNHzNLQ_K8gpr4LlpymqzqpNar9aX-NtHG7Kj3mOigWeitSX99oWWeuArTPZf9EvWq3v7x3mBaMAJwODMh2OtI8/w200-h181/Versa%20Grips.png" width="200" /></a></div><span style="font-size: medium;">When the weight starts getting heavy, you will find you are limited by your grip strength. These are the ones I have, they are an investment. The cheaper ones below are just as good, I just decided I wanted to have these!</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/s?k=versa+grips+pro&crid=K9HAJNTFP37N&sprefix=versa+gripps+pro%2Caps%2C88&ref=nb_sb_noss_1" target="_blank">Versa Grips Pro £64.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpnf53mZM9KsXKPR_ukpp9Qe8bAxuZrhS4Yuj82EfJkai6gPnDJ7s3AL6m_h5Ra13prCqfJ1_D4YCZuRnrSJ1IG17FAqyhrqN0TAa_GUrhP4u69fXJrBv_MWgqzTWi_28zfWHAzGh_0hrWaDooDaj6F6zkX1qBNz_moc0uHjkX2nspVdhX1_6QWITiEZQ/s308/Straps.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="283" data-original-width="308" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpnf53mZM9KsXKPR_ukpp9Qe8bAxuZrhS4Yuj82EfJkai6gPnDJ7s3AL6m_h5Ra13prCqfJ1_D4YCZuRnrSJ1IG17FAqyhrqN0TAa_GUrhP4u69fXJrBv_MWgqzTWi_28zfWHAzGh_0hrWaDooDaj6F6zkX1qBNz_moc0uHjkX2nspVdhX1_6QWITiEZQ/w200-h184/Straps.png" width="200" /></a></div><span style="font-size: medium;">I think that straps are a must for everyone, even beginners! If you are limited by your grip strength, you are missing out on strength and muscle gains!</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Harbinger-Padded-Cotton-Lifting-Strap/dp/B0011861UI/ref=sr_1_1_sspa?crid=101QUNRJ7EU52&keywords=harbinger%2Blifting%2Bstraps%2Bpadded&qid=1699379176&s=sports&sprefix=harbinger%2Blifting%2Csports%2C64&sr=1-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1&psc=1" target="_blank">Harbinger Lifting Straps £7.66</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2wHeBNPjjl11cy1sBTo8FIBTVv4CeeuK6Sh3NIxRunZdHiJYBFeGQMAfqo7EIxbpJZtGHdS7HsEmSYn-3FGTFGQiNHiuoTkbTh9S-gRR4ejs6bizIaGM6cq3fmgM9tNWvWUxETFyUk0J_D4c3byF6vtk2XNl2UljLFz9XYEEvmqsBEj5IvZbxOaswuJY/s297/Ankle.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" data-original-height="282" data-original-width="297" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2wHeBNPjjl11cy1sBTo8FIBTVv4CeeuK6Sh3NIxRunZdHiJYBFeGQMAfqo7EIxbpJZtGHdS7HsEmSYn-3FGTFGQiNHiuoTkbTh9S-gRR4ejs6bizIaGM6cq3fmgM9tNWvWUxETFyUk0J_D4c3byF6vtk2XNl2UljLFz9XYEEvmqsBEj5IvZbxOaswuJY/w200-h190/Ankle.png" width="200" /></span></a></div><span style="font-size: medium;">I use these type of straps in the gym for my glute exercises. The strap under the foot is essential for glute exercises where you are trying to get a bigger range of movement.</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Adjustable-Upgraded-Attachments-Neoprene-Kickbacks/dp/B0BPM8R4JH/ref=sr_1_1?crid=QJGXJPVLJZ4P&keywords=pantik+straps&qid=1699379531&sprefix=pantik+straps%2Caps%2C74&sr=8-1" target="_blank">Cable Ankle Straps £18.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio64WGJqMv300wAzNtOO1YlW-Tfen6bml9xtpy7_AMxhDBorwu8xgcX93OgZqawcDVnBBexNiqu_SMtzM7QmND-jQ1A8vERJkCeb1g8yNql_OUVSrkXzoB3p_X6paogqjXtnopE3EB7F6DtmQdWyx_hA8FIDslaQwnJCIRZKnFZhbe-n_fEw87WXlk0o8/s317/Wedges.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="287" data-original-width="317" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio64WGJqMv300wAzNtOO1YlW-Tfen6bml9xtpy7_AMxhDBorwu8xgcX93OgZqawcDVnBBexNiqu_SMtzM7QmND-jQ1A8vERJkCeb1g8yNql_OUVSrkXzoB3p_X6paogqjXtnopE3EB7F6DtmQdWyx_hA8FIDslaQwnJCIRZKnFZhbe-n_fEw87WXlk0o8/w200-h181/Wedges.png" width="200" /></a></div><span style="font-size: medium;">Heel Wedges are a great way to intensify Quadriceps exercises, they allow you to get an increased range of movement at the knee and therefore more activation of the Quadriceps.</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Non-Slip-Stretcher-Platform-Elevated-Weightlifting/dp/B0BFBT91CL/ref=sr_1_7?crid=1UQ2JS5U0E7H1&keywords=squat+wedges&qid=1699379621&sprefix=squat+wedges%2Caps%2C88&sr=8-7" target="_blank">Squat Wedges £17.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS90cPOisl4_P7YA4_VfCII6FgIdTHu2QV7Ypb5H4tL74sKs01uCawPcRO3g8xSwseLyI_0vI9jQfSKNJZNniyDTbsgtQDUwBfZI3FbBaXbV0UpPoNh0rxuD79tIfgat6mqLrYfCTKUEgLvBNnpUJrCkP7GxYGCq56X4I-j0NPLQQCOjIVZifXDLgVEKA/s297/Suspension%20Trainer.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="290" data-original-width="297" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS90cPOisl4_P7YA4_VfCII6FgIdTHu2QV7Ypb5H4tL74sKs01uCawPcRO3g8xSwseLyI_0vI9jQfSKNJZNniyDTbsgtQDUwBfZI3FbBaXbV0UpPoNh0rxuD79tIfgat6mqLrYfCTKUEgLvBNnpUJrCkP7GxYGCq56X4I-j0NPLQQCOjIVZifXDLgVEKA/w200-h195/Suspension%20Trainer.png" width="200" /></a></div><span style="font-size: medium;">l really like suspension trainers to add variety and intensity to workouts. My clients really enjoy using them too! They are tough, especially when your trainer shows you how to use them properly!</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/PROTONE-suspension-strap-training-system/dp/B01H0HMA6M/ref=sr_1_8?crid=36PCFOSCHMMA2&keywords=TRX&qid=1699379859&refinements=p_72%3A184323031&rnid=184305031&s=sports&sprefix=trx%2Caps%2C96&sr=1-8" target="_blank">Suspension Trainer £19.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b style="font-size: large;">Large Equipment</b></div><div class="separator" style="clear: both; text-align: left;"><b style="font-size: large;"><br /></b></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwcYyoouPbulYF2O7VU7oZ1OwoSIV1lonQ_m9cJwit3OLZ45yhkxaJ5LzdZ0iHJ2duF3maEyiZI5JR4d5wk6FZ_qWqQDgnD-tZohJH8l0np45OqAUpHllFxxMYNgyeuMMAnzhJDkXQu0I5pC6vB7XrK6JvX7dQZnKR8pU8zYgeQILyu4MX4v5k65sMBnI/s290/Box.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="251" data-original-width="290" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwcYyoouPbulYF2O7VU7oZ1OwoSIV1lonQ_m9cJwit3OLZ45yhkxaJ5LzdZ0iHJ2duF3maEyiZI5JR4d5wk6FZ_qWqQDgnD-tZohJH8l0np45OqAUpHllFxxMYNgyeuMMAnzhJDkXQu0I5pC6vB7XrK6JvX7dQZnKR8pU8zYgeQILyu4MX4v5k65sMBnI/w200-h173/Box.png" width="200" /></a></div><span style="font-size: medium;">A step up box can be used in a variety of ways. You can use it as a simple elevation of the hands or feet in push ups or to do weighted step ups. It can also be used for exercises like burpee box jumps if you are really into tough cardio workouts!</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Yes4All-Exercise-CrossFit-Training-Plyometric/dp/B073Z8DFL2/ref=asc_df_B073Z8DFL2/?tag=&linkCode=df0&hvadid=427957004555&hvpos=&hvnetw=g&hvrand=8154849361513080291&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-390193259649&th=1&ref=&adgrpid=105123033328" target="_blank">Step Up Box £41.11</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioGOp8wreSdlTnmQeKxgkNHEY4FqM20sJEeXrXBI6RU1_gGseJ1mJ51gJqVvFScWglrDlzPISTwOYYhyphenhyphenpyB3VYTBt-yNawja-cMtGytgrvnrhDwkXXKU1qfwGmzr-k-ES8OwtfY070wFLxeVVE2AEh55855Xx2MyV5_wfoI9ZGUmxEuwDGAOS2dJ-W2JU/s307/Pull%20Up%20Bar.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="307" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioGOp8wreSdlTnmQeKxgkNHEY4FqM20sJEeXrXBI6RU1_gGseJ1mJ51gJqVvFScWglrDlzPISTwOYYhyphenhyphenpyB3VYTBt-yNawja-cMtGytgrvnrhDwkXXKU1qfwGmzr-k-ES8OwtfY070wFLxeVVE2AEh55855Xx2MyV5_wfoI9ZGUmxEuwDGAOS2dJ-W2JU/w200-h182/Pull%20Up%20Bar.png" width="200" /></a></div><span style="font-size: medium;">A must if you want to look badass in the gym! Or just feel really strong! I have a similar one at home and it's so much fun to see your progression. While gyms were closed I used this to develop my pull ups and it worked!</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/ProSource-Multi-Grip-Chin-Up-Pull-Up-Black/dp/B01H7OW5KY/ref=sr_1_23?keywords=pull%2Bup%2Bbar&qid=1699380104&refinements=p_72%3A184323031&rnid=184305031&s=sports&sr=1-23&th=1" target="_blank">Pull Up Bar £22.17</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAF5ryMjZDjX20CoHOlylGmQQbG7mGU4N5q4O7aa2XIC2Ji9G3vHHYBSAC4H5hxdHu7zDRZritpYTEkQfs1vvy76HWpByJm0JIcO5z8N-myDVm73C4TLWiQ3b7VMijo8YlBdWrjC6SKKgeUlwUdaWqgGYn8ldR8-8o_u9nnrJPiRSa5gw1h2Gws_Z_jWo/s272/Dip%20Bar.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="246" data-original-width="272" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAF5ryMjZDjX20CoHOlylGmQQbG7mGU4N5q4O7aa2XIC2Ji9G3vHHYBSAC4H5hxdHu7zDRZritpYTEkQfs1vvy76HWpByJm0JIcO5z8N-myDVm73C4TLWiQ3b7VMijo8YlBdWrjC6SKKgeUlwUdaWqgGYn8ldR8-8o_u9nnrJPiRSa5gw1h2Gws_Z_jWo/w200-h181/Dip%20Bar.png" width="200" /></a></div><span style="font-size: medium;">Dip Bars can be used obviously to do triceps dips, they can also be used to practice pull ups by lying on the floor, hands up onto the bars and pull yourself up off the floor with your feet still on the floor. Much harder than it sounds or looks! </span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/YOLEO-Adjustable-Functional-Parallette-Calisthenics-Black/dp/B07XZ5R5W4/ref=asc_df_B07XZ5R5W4/?tag=googshopuk-21&linkCode=df0&hvadid=375506673266&hvpos=&hvnetw=g&hvrand=8318003058263748892&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-830860909636&psc=1&mcid=f34013b64bba321c879b714cedb21617&tag=&ref=&adgrpid=76507801803&hvpone=&hvptwo=&hvadid=375506673266&hvpos=&hvnetw=g&hvrand=8318003058263748892&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-830860909636" target="_blank">Dip Bars £55.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJM0kMT0c4XO0GqnxYHtkmwLnlNrmeB4E1qAfuVG3IpJzpxaJbovPWD-cIXFREtqFd6azD3lK0FpZlbet5GCvub9FdJgFo2nfo6Yi1ma2QRQ8l5fV7aDmLw0z86FZ1tprxGa4fLLGyWuYhXZsppV4Fvl8azNF5l5znGFSchXp2_q-7AKhA722WvnExmxI/s278/Dip%20Bars.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="242" data-original-width="278" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJM0kMT0c4XO0GqnxYHtkmwLnlNrmeB4E1qAfuVG3IpJzpxaJbovPWD-cIXFREtqFd6azD3lK0FpZlbet5GCvub9FdJgFo2nfo6Yi1ma2QRQ8l5fV7aDmLw0z86FZ1tprxGa4fLLGyWuYhXZsppV4Fvl8azNF5l5znGFSchXp2_q-7AKhA722WvnExmxI/w200-h174/Dip%20Bars.png" width="200" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Yaheetech-Station-Capacity-Adjustable-Fitness/dp/B09MQ9P2R2" target="_blank">Dip Bars £39.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><b>Barbells/Dumbbells & Kettlebells</b></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: medium;"><b><br /></b></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAasZppGZ3O7gtC5ClaFZRn-Ge92aO1hdNrByj9e4COZjieFC-XqE9bILVrIMS-0fppY5QV2HOZ7Ke32K-QSRIkqET0uNm_5NTABJiFiZrrMaPihWYf5z_FVJuyWF_sSCv-dtVyv3fNtbY8IxRvq2OX6ss4VqeWG9MHAjBPxw-TZdx1yxkUgjzGCNj8bk/s282/Barbell.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="247" data-original-width="282" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAasZppGZ3O7gtC5ClaFZRn-Ge92aO1hdNrByj9e4COZjieFC-XqE9bILVrIMS-0fppY5QV2HOZ7Ke32K-QSRIkqET0uNm_5NTABJiFiZrrMaPihWYf5z_FVJuyWF_sSCv-dtVyv3fNtbY8IxRvq2OX6ss4VqeWG9MHAjBPxw-TZdx1yxkUgjzGCNj8bk/w200-h175/Barbell.png" width="200" /></a></div>You can invest a lot of money in barbells if you want to but I have included some budget options which are perfect for beginners. You will also need to buy weight plates for the end but a barbell, REALLY increases the amount of weight you are able to lift in your workouts. It's a great investment.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/MYOYAY-Straight-Weightlifting-Strength-Training/dp/B09VGTSLMG" target="_blank">4ft Barbell £42.99</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdKK4Kp1Qdv8oyMiueDjlrOOvBTm_4HcU-Oc7snibpacx3SVAki61RWcpNEWQTZXfxB1nQNsC7p9xLfAVuQCv8UEXeGllQLyx-zXgp-Tlves1tHqpdbXlRzNMv5cG-j54DvI0FE539ZMgG_yUTXg_mTqPrB0N_lt4W5OXh-wX-cXee1Wy5Mxo-FnI-IyY/s281/BArbell1.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="246" data-original-width="281" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdKK4Kp1Qdv8oyMiueDjlrOOvBTm_4HcU-Oc7snibpacx3SVAki61RWcpNEWQTZXfxB1nQNsC7p9xLfAVuQCv8UEXeGllQLyx-zXgp-Tlves1tHqpdbXlRzNMv5cG-j54DvI0FE539ZMgG_yUTXg_mTqPrB0N_lt4W5OXh-wX-cXee1Wy5Mxo-FnI-IyY/w200-h175/BArbell1.png" width="200" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://www.amazon.co.uk/ybaymy-Commercial-Standard-Deadlift-Powerlifting/dp/B09PN6RN17" target="_blank"><span style="font-size: x-small;">4ft Barbell £52.99</span></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYU3f0cNAUW3rUu7yQdMflgBhhmHl3UKQeOXd73g1-h6vZc294iXwiLr7PhK06Zs7EJSj3aIlXglbrZRVad9uw3ibklTCBBta9cVoMGs8D0XZcBhyphenhyphenOUGDzTk72FFatmvbwRU7QpxMoLpo4LCMlvl9knNpornOX8vDnMB1nXZVIN1gl7BZ-PQjobSTo-3k/s281/Barbell2.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="281" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYU3f0cNAUW3rUu7yQdMflgBhhmHl3UKQeOXd73g1-h6vZc294iXwiLr7PhK06Zs7EJSj3aIlXglbrZRVad9uw3ibklTCBBta9cVoMGs8D0XZcBhyphenhyphenOUGDzTk72FFatmvbwRU7QpxMoLpo4LCMlvl9knNpornOX8vDnMB1nXZVIN1gl7BZ-PQjobSTo-3k/w200-h178/Barbell2.png" width="200" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Body-Revolution-4ft-Olympic-Barbell/dp/B01H22H560/ref=asc_df_B01H22H560/?tag=&linkCode=df0&hvadid=375432706719&hvpos=&hvnetw=g&hvrand=8045565614124832017&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9046127&hvtargid=pla-816142900053&ref=&adgrpid=77100533896&th=1" target="_blank">4ft Barbell £69.98</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidI51CR2BsKfmbFVyuFm-0i9jytaDOC1L0qsBXEqeAk_ff0D4l3lXROnCZwXFi9OF8NpzciL2ZFmCOO9rmcxo0QscPejGxjifKowmDaadW8f70S-eT8Ziwy-eK6z6EsxPB5rlSVry1QOYQlTOmRI05WVIeNCH_OeNru42qd38BUgCiN8fxZfTiLtC4ZQA/s306/Dumbbells.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="286" data-original-width="306" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidI51CR2BsKfmbFVyuFm-0i9jytaDOC1L0qsBXEqeAk_ff0D4l3lXROnCZwXFi9OF8NpzciL2ZFmCOO9rmcxo0QscPejGxjifKowmDaadW8f70S-eT8Ziwy-eK6z6EsxPB5rlSVry1QOYQlTOmRI05WVIeNCH_OeNru42qd38BUgCiN8fxZfTiLtC4ZQA/w200-h187/Dumbbells.png" width="200" /></a></div><span style="font-size: medium;">Most people have some dumbbells lying around the home or garage. I really like Hex Rubber Dumbbells because they will bounce a little (!) and they won't damage your floors (as much!) if you drop them. Another great investment. Barbells and Dumbbells don't wear out, once you have them, you are set for life.</span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/DKN-Unisexs-Rubber-Dumbbells-Black/dp/B00MX5879G/ref=sr_1_12?crid=3HM6UOBRUSYTJ&keywords=rubber%2Bhex%2Bdumbbells&qid=1699381024&refinements=p_72%3A184323031&rnid=184305031&s=sports&sprefix=rubber%2Bhex%2Bdumbbells%2Caps%2C87&sr=1-12&th=1" target="_blank">Variety of Hex Rubber Dumbbells Various Prices</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqHaj2rrGPZQx1KSFmHoaLtNTMti7cQIMklS_SeBuZ-6QF-G6M4wz1qA1U1biqMf5ND_3hW1XIFuxMBwZx3e5r7jIB_wmh4H9AIZJDgJbNeaq6i9UWkSJ6f4EoEIUJGeqqAm53xWDjyG9AmYhIr93pEewpcKFoDcq3CiMj2no7kc3CFaReaOE2tT9gCY/s308/Micro%20Gainz.png" style="clear: left; margin-bottom: 1em;"><img border="0" data-original-height="281" data-original-width="308" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqHaj2rrGPZQx1KSFmHoaLtNTMti7cQIMklS_SeBuZ-6QF-G6M4wz1qA1U1biqMf5ND_3hW1XIFuxMBwZx3e5r7jIB_wmh4H9AIZJDgJbNeaq6i9UWkSJ6f4EoEIUJGeqqAm53xWDjyG9AmYhIr93pEewpcKFoDcq3CiMj2no7kc3CFaReaOE2tT9gCY/w200-h182/Micro%20Gainz.png" width="200" /></a><span style="font-size: medium;">These are the adjustable plates I add to my dumbbells when I am between plates. They will last forever and they are brilliant to help you keep progressing.</span></div><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://www.amazon.co.uk/s?k=micro+gainz&crid=RDNLSSZZPU8M&sprefix=micro+gainz%2Caps%2C98&ref=nb_sb_noss_2" target="_blank"><span style="font-size: x-small;">Micro Gainz Dumbbell Plates £30</span></a> <span style="font-size: x-small;">(Discounted price)</span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6KDn4XElKMbPExyhDRRbFhHYCpj8wKDtsdsT2hZEa8Wy93oxyorVATQmPQmD-yg8hUyU9t5_DhhJ_RbcTHvNWBgnTPUbFb9L4o7m0Mm-Ueb-EOa7pOyiXOllr7cCeAUbepfn1wbniWsGYVOXDYicvskyKE9kS1cGkUFLPfjy-MfHRy9KB0iI5ywjK1M/s353/Plates.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="353" data-original-width="326" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6KDn4XElKMbPExyhDRRbFhHYCpj8wKDtsdsT2hZEa8Wy93oxyorVATQmPQmD-yg8hUyU9t5_DhhJ_RbcTHvNWBgnTPUbFb9L4o7m0Mm-Ueb-EOa7pOyiXOllr7cCeAUbepfn1wbniWsGYVOXDYicvskyKE9kS1cGkUFLPfjy-MfHRy9KB0iI5ywjK1M/w185-h200/Plates.png" width="185" /></a></div><span style="font-size: medium;">A cheaper option than Microgainz but they aren't always in stock. </span><div><span style="font-size: medium;"><br /></span><div class="separator" style="clear: both; text-align: left;"><a href="https://www.thegymrevolution.co.uk/atx-add-on-micro-weight-flex-plate-05kg.html" target="_blank"><span style="font-size: x-small;">ATX Dumbbell Plates £31.99</span></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8EpTKi753FLFBm-h8dTCT5EXhjr5AxSBHEdf5D_PJLBh6PiKCSJiprguHsTt50yOU15Jz3-t1yF8YZpibeWaL6AKgSWZsboar3T_PxBwtmipcJnJUOL2tEbfkdjqkx5INDcNmzqccgEueua6kc1GLUP84M9PDKgujjDjHMLXRKCTotE8ijCjqG7H-ejo/s252/Plates%202.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="235" data-original-width="252" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8EpTKi753FLFBm-h8dTCT5EXhjr5AxSBHEdf5D_PJLBh6PiKCSJiprguHsTt50yOU15Jz3-t1yF8YZpibeWaL6AKgSWZsboar3T_PxBwtmipcJnJUOL2tEbfkdjqkx5INDcNmzqccgEueua6kc1GLUP84M9PDKgujjDjHMLXRKCTotE8ijCjqG7H-ejo/w200-h187/Plates%202.png" width="200" /></a></div><span style="font-size: medium;">Another UK company that sells plates to add to your dumbbells.</span><br /><div class="separator" style="clear: both; text-align: left;"><a href="https://www.rivalstrength.co.uk/products/1kg-micro-add-on-plate-pair?variant=43889939185907" target="_blank"><span style="font-size: x-small;">Rival Strength Dumbbell Plates £24.99</span></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsk0z7NTjRkckHhzvDqEwP6JQsz9kTXDbHJL3lHicVrtuIcPppZLGq6vv-YU6FkWu2ly4cdHPlOajt1PC7bAWodmeIAYib72D6n2BOsHaQXfaZv9wYi9_vEcPo1ZJveYWM3hA7RjWkZMDixciwjgJuFgegThc9apbWoum2gfDNEhebzD7jBve0M2H5zLA/s272/KB.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="243" data-original-width="272" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsk0z7NTjRkckHhzvDqEwP6JQsz9kTXDbHJL3lHicVrtuIcPppZLGq6vv-YU6FkWu2ly4cdHPlOajt1PC7bAWodmeIAYib72D6n2BOsHaQXfaZv9wYi9_vEcPo1ZJveYWM3hA7RjWkZMDixciwjgJuFgegThc9apbWoum2gfDNEhebzD7jBve0M2H5zLA/w200-h179/KB.png" width="200" /></a></div><span style="font-size: medium;">If I'm honest I don't really use Kettlebells with my clients nearly as much as I used to. If you enjoy Kettlebell workouts, then you can get a great workout with just one or two different weights. </span><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/Body-Revolution-Cast-Iron-Kettlebell/dp/B00NNL902W/ref=sr_1_1?c=ts&keywords=Kettlebells&qid=1699381259&refinements=p_89%3ABody+Revolution&s=fitness&sr=1-1&ts_id=458433031" target="_blank">Kettlebells Various Prices</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><b>Clothing</b></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: medium;"><b><br /></b></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyLrzmgkhX22QDunwr1w9z4uNDjdi8RcDE8XjLUFmlgQF_HzzVF1K59Kbd_Ky7wZFh4iXfG6auiopN0mnNKPFQuUHduqpnTLSlR2_eER4giqFng_12Itxuh_b6PZnUF3OAe9xZKJBcD8s5CCCi7TKRme6BLfun_3iQi3a5gegbEOp4pWtyEhEbtuVeGQE/s365/Leggings.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="365" data-original-width="265" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyLrzmgkhX22QDunwr1w9z4uNDjdi8RcDE8XjLUFmlgQF_HzzVF1K59Kbd_Ky7wZFh4iXfG6auiopN0mnNKPFQuUHduqpnTLSlR2_eER4giqFng_12Itxuh_b6PZnUF3OAe9xZKJBcD8s5CCCi7TKRme6BLfun_3iQi3a5gegbEOp4pWtyEhEbtuVeGQE/w145-h200/Leggings.png" width="145" /></a></div>If you like Lululemon but you don't love the price point, then this is the brand for you! I have CRZ Yoga Butterluxe leggings, shorts and bras. I've had a lot of nice comments about them ( a lot of people think they are Sweaty Betty!) Try them once, I think you will love them. The leggings and shorts all have pockets on the side.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/CRZ-YOGA-Womens-Butterluxe-Leggings/dp/B09P1G2952/ref=sr_1_5?crid=39APRM0H5I3UT&keywords=CRZ%2BYoga&qid=1699381415&sprefix=crz%2Byoga%2Caps%2C104&sr=8-5&th=1&psc=1" target="_blank">CRZ Yoga Butterluxe Leggings £31.00</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Nfs4NzV4YkNEcioLni0uL1cUe9eRZ5oUlqAJCS5azpNVs9HE-pUSfLHGIv3fAck8RhbEWWI4HeExbMbrGDdcdC31xdcbOs02N-DeXjL5qGdAR-kYXyrXvDdw1rmT8q3mAVUKK7JSUkncMYPo42803C5W5KiqomENQhW74QuP4ByU_ekJyPCRxaWUQDg/s337/Shorts.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="337" data-original-width="327" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Nfs4NzV4YkNEcioLni0uL1cUe9eRZ5oUlqAJCS5azpNVs9HE-pUSfLHGIv3fAck8RhbEWWI4HeExbMbrGDdcdC31xdcbOs02N-DeXjL5qGdAR-kYXyrXvDdw1rmT8q3mAVUKK7JSUkncMYPo42803C5W5KiqomENQhW74QuP4ByU_ekJyPCRxaWUQDg/w194-h200/Shorts.png" width="194" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/CRZ-YOGA-Womens-Butterluxe-Shorts/dp/B0B287Y6GR?ref_=ast_sto_dp&th=1&psc=1" target="_blank">CRZ Yoga Butterluxe Shorts £23-27</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY3Fpplfac0ivhyphenhyphenBgJZPvI59mECZIVvxYRtbFyHtap7bCqpXZ1MzA_rjIEHseMSDKJRfybuYv9d4XTHML6RqrrSJKZJE2Mk7rvEnAAU6CO6XzVETsTWigRvIsw5UCdhm7ms4Djv9rDs1jP81ztCVTYyqxer89fcNBOAtU575C0K8CKFQ2-yXO-xnX-xLY/s342/Top.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="337" data-original-width="342" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY3Fpplfac0ivhyphenhyphenBgJZPvI59mECZIVvxYRtbFyHtap7bCqpXZ1MzA_rjIEHseMSDKJRfybuYv9d4XTHML6RqrrSJKZJE2Mk7rvEnAAU6CO6XzVETsTWigRvIsw5UCdhm7ms4Djv9rDs1jP81ztCVTYyqxer89fcNBOAtU575C0K8CKFQ2-yXO-xnX-xLY/w200-h197/Top.png" width="200" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-small;"><a href="https://www.amazon.co.uk/CRZ-YOGA-Butterluxe-Racerback-Sleeveless/dp/B0BNKFDGNM?ref_=ast_sto_dp&th=1&psc=1" target="_blank">CRZ Yoga Butterluxe Tank Top £27.00</a></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIMO0ElgrsgA53RzCB9yKs3HgfWYTK1EfzuJi8zj4zLth-mgCfDmACCeDNFCrKzIH66sWnYyNjIDRv-5bMT7UVpPFy5rrjoKXWpqUF9PQZDsAeh7kycbfxO2mt3bOk8NOZiN38k7b83sMmL0Vu2N_10oLyiu-rC43CK1xdLFDjmhpm8HmG2Ukbs1vynOE/s426/Bra.png" style="clear: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="375" data-original-width="426" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIMO0ElgrsgA53RzCB9yKs3HgfWYTK1EfzuJi8zj4zLth-mgCfDmACCeDNFCrKzIH66sWnYyNjIDRv-5bMT7UVpPFy5rrjoKXWpqUF9PQZDsAeh7kycbfxO2mt3bOk8NOZiN38k7b83sMmL0Vu2N_10oLyiu-rC43CK1xdLFDjmhpm8HmG2Ukbs1vynOE/w200-h176/Bra.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: left;"><a href="https://www.amazon.co.uk/CRZ-YOGA-Womens-Strappy-Spaghetti/dp/B0B9SNWXS5?ref_=ast_sto_dp&th=1&psc=1" style="font-size: small;" target="_blank">CRZ Yoga Butterluxe Bra £27.00</a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /></div>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-66847886183907111432023-10-31T11:11:00.000+00:002023-10-31T11:11:07.484+00:00Fuel Your Strength: The Power Of Nutrition In Your Fitness Journey<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWG_HJav9jYXNl00s9ypaKONdToKFipTwssWBGaXDM-cKJlRqvxZXBzeFW_s2ehOC59at3hQFZP7eZ5TBSU9sCNyfi4Fr9AAaG3IeTat-yYw3s6526yf9s55xJU1Riya8Gpl_OIp0AWVSICdFnDDsVQnwS0zYFFFhaSeZ6g6XjuGQmEivA8dE4V-b9Vn8/s300/Food.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWG_HJav9jYXNl00s9ypaKONdToKFipTwssWBGaXDM-cKJlRqvxZXBzeFW_s2ehOC59at3hQFZP7eZ5TBSU9sCNyfi4Fr9AAaG3IeTat-yYw3s6526yf9s55xJU1Riya8Gpl_OIp0AWVSICdFnDDsVQnwS0zYFFFhaSeZ6g6XjuGQmEivA8dE4V-b9Vn8/w328-h184/Food.jpg" width="328" /></a></div>In the world of fitness, we often hear that success is driven by hard work, determination, and consistency. While these are important factors, one element often overlooked is the role of nutrition in unlocking your full potential in the gym/workouts. If your goal is to get stronger, faster, build muscle, and see real progress in your workouts, it's time to recognize the vital importance of proper nutrition.<p></p><p><b>The Role of Nutrition in Your Fitness Journey</b></p><p>Imagine your body as a high-performance sports car. For it to function at its best and deliver peak performance, it requires the right fuel. When you step into the gym, your body becomes a powerhouse of energy expenditure. It's during these intense workouts that you push yourself, breaking down muscles to rebuild them stronger and leaner.</p><p>However, all of this is in vain if you're not providing your body with the necessary nutrients to support growth and recovery. If you find yourself feeling drained, hitting plateaus, or struggling with your workouts, the missing link might very well be your nutrition.</p><p><b>Pre-Workout Nutrition: Fuelling the Engine</b></p><p>Before you hit the weights or embark on a challenging workout, your body needs the right fuel to power through. A well-balanced meal or snack containing complex carbohydrates, lean proteins, and healthy fats can provide the energy and endurance needed to give your best performance.</p><p>Carbohydrates are your primary source of energy in your pre-workout meal. Proteins are essential for muscle repair and growth, so opt for lean options. Lastly, a little healthy fats can provide long-lasting energy.</p><p><b>Post-Workout Nutrition: Rebuilding and Recovery</b></p><p>After a tough workout, your body enters a phase of repair and recovery. This is when your body rebuilds and grows stronger. Proper post-workout nutrition is essential to support this process and prevent muscle breakdown (even if you are an endurance athlete!).</p><p>A post-workout meal or snack should contain a good balance of protein and carbohydrates. This combination helps replenish glycogen stores and accelerates muscle recovery. Consider lean meats, legumes, and a mix of complex and simple carbohydrates like rice and fruits.</p><p><b>The Consequences of Being Under fuelled</b></p><p>Neglecting your nutritional needs before and after workouts can lead to various setbacks in your fitness journey:</p><p><b>Stalled Progress</b>: A lack of nutrients can inhibit muscle growth and strength/fitness gains.</p><p><b>Frustration</b>: Consistently feeling fatigued can lead to frustration and reduced motivation.</p><p><b>Burnout</b>: Over time, the lack of proper nutrition can lead to burnout and a higher risk of injury.</p><p><b>Being Smart with Your Nutrition</b></p><p>To truly feel and perform your best in the gym, you must prioritise your nutrition. Create a simple meal plan that supports your fitness goals and ensures you're adequately fuelled before and after workouts. Listen to your body and make adjustments as needed to fine-tune your diet.</p><p>Remember, your fitness journey is a holistic process. Your body requires the right balance of exercise and nutrition to thrive. By fuelling your body with the nutrients it needs, you're not just making gains in the gym; you're setting the stage for a healthier, more energetic you. So, embrace the power of nutrition, and let it support you on your path to strength, fitness, and success in your fitness journey x</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-61782237537848929182023-10-20T13:34:00.000+00:002023-11-07T17:12:12.451+00:00The Power Of Starting Now: Don't Wait Until January To Prioritise Your Health and Fitness <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh1XP6w71CAx3BU7hDWxgonBrzmgXWuMDkJS724J70Bp7fHhMW5TsOBd3PAbWJIyjjQP5_JRqGSzwMRFUxDEgcCQX1IRYpxCS6uVOC1IRWCRCKG4_uLlI5ptvI8ms1oGcCY9lV97mDBKRt8zA60aPS2DVB6r5X7VpnByqwNIMKWg3DkWumbLhW-mPXk_4/s258/Merry%20Fitness%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="258" data-original-width="187" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh1XP6w71CAx3BU7hDWxgonBrzmgXWuMDkJS724J70Bp7fHhMW5TsOBd3PAbWJIyjjQP5_JRqGSzwMRFUxDEgcCQX1IRYpxCS6uVOC1IRWCRCKG4_uLlI5ptvI8ms1oGcCY9lV97mDBKRt8zA60aPS2DVB6r5X7VpnByqwNIMKWg3DkWumbLhW-mPXk_4/s1600/Merry%20Fitness%20(1).jpg" width="187" /></a></div><br />There are 10 weeks until we are in 2024! The allure of twinkling lights, festive parties, and sumptuous foods pull us into a whirlwind of celebration and indulgence. It's easy to promise ourselves that, come January, we'll get back on track. But why wait? Here's a call to action for all women: your health and fitness journey can begin right now!<p></p><p><b>1. Break the Vicious Cycle</b></p><p>Every year, many women fall into the same pattern: indulge during the lead up to Christmas and the New Year and then attempt to undo it all with stringent New Year resolutions. What if, instead of participating in this predictable cycle, we approached the Christmas season with a balanced mindset? Not depriving ourselves, but not going overboard either.</p><p><b>2. The Pitfall of Extreme January Diets</b></p><p>Going on a restrictive diet in January may seem like the best way to tackle Christmas excesses, but it’s neither sustainable nor healthy. Crash diets can slow down your metabolism, deprive you of essential nutrients, and ultimately lead to a yo-yo effect where you regain the weight you lost (and sometimes even more).</p><p><b>3. Enjoy the Holidays Guilt-Free</b></p><p>If you maintain a balanced approach to eating and exercise now, you can enjoy some Christmas treats without the looming dread of January. It's not about completely avoiding those delicious biscuits or rich meals, but rather about moderation and mindfulness.</p><p><b>4. Harness the Momentum of Starting Early</b></p><p>Imagine going into the New Year already feeling strong, confident, and in the right frame of mind with your fitness goals. By starting your health journey today, you're not just getting a head start on your resolutions, but you're also building a sustainable habit that goes beyond a one-month motivation spike.</p><p><b>5. Remember: Every Day Counts</b></p><p>Each day is an opportunity to make choices that benefit your well-being. Instead of waiting for a symbolic fresh start, start today. Whether it's deciding which class to do, finding a gym near you, start going for regular walks, or making some time to plan your meals, these daily decisions compound over time.</p><p><b>6. The Mental Benefits of Starting Now</b></p><p>Taking control of your health before January is not just about the physical benefits. When you prioritise your health, you're also sending a message to yourself that you value your well-being and are not reliant on the calendar to dictate when you should start taking care of yourself.</p><p>You don’t need to wait for the chimes of the New Year to kick-start your health journey. By shifting your mindset and starting now, you can break free from the traditional holiday binge-and-diet cycle. This Christmas, gift yourself the freedom to enjoy without guilt, the strength to make empowered choices, and the joy of prioritising your health today, tomorrow, and every day after x</p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-88778234015541744812023-10-11T07:41:00.001+00:002023-10-11T07:41:28.580+00:00Empower Your Mind: How Building Muscle Strengthens More Than Just Your Body<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmIDqZ5-k28yy6BKBW9vFwKw_M3TrEZd44KZJqtLZ-LlzYdttrnT3QxdMQ-ztf-qF00vaSMB5JP4lfrmnxm49R7zLUHeWfYRu2mz9WHGtFlbSkO_nYuaHpIn9YHCNoNQub5lwxvOHFM8USIHQoGskat-RFyedbJoXrt3gOLQQ_3mX_BaFUdEBRVMdE3j8/s2560/Lifting%20Weight.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1709" data-original-width="2560" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmIDqZ5-k28yy6BKBW9vFwKw_M3TrEZd44KZJqtLZ-LlzYdttrnT3QxdMQ-ztf-qF00vaSMB5JP4lfrmnxm49R7zLUHeWfYRu2mz9WHGtFlbSkO_nYuaHpIn9YHCNoNQub5lwxvOHFM8USIHQoGskat-RFyedbJoXrt3gOLQQ_3mX_BaFUdEBRVMdE3j8/s320/Lifting%20Weight.webp" width="320" /></a></div><br />Building muscle and gaining strength provides numerous mental benefits for individuals of all genders. For women, who are historically subject to societal pressures regarding body image and perceived roles, the mental benefits can be even more pronounced. Here's a breakdown of some of these benefits:</div><p></p><ul style="text-align: left;"><li><b>Empowerment and Confidence: </b>Building strength empowers many women to feel more in control of their bodies. It shifts the focus from appearance-based goals to performance-based ones, leading to a feeling of accomplishment and increased self-worth.</li><li><b>Reduced Anxiety and Depression</b>: Regular strength training can release endorphins, which are natural mood lifters. Additionally, achieving milestones in strength can provide a sense of empowerment and show in a tangible way the results of your effort.</li><li><b>Improved Body Image:</b> As women build muscle and become stronger, many report a more positive body image and increased self-acceptance, regardless of whether their weight changes.</li><li><b>Stress Relief</b>: Physical activity, including strength training, is known to help reduce stress levels. It offers a productive outlet for releasing pent-up tension and frustration.</li><li><b>Improved Cognitive Function</b>: Exercise, in general, has been linked to better cognitive function and memory. Engaging in regular strength training can keep your mind sharp.</li><li><b>Enhanced Resilience:</b> Overcoming challenges in the gym (like lifting a heavier weight or doing more reps) can translate to a greater sense of resilience in other areas of life. It reinforces the idea that challenges can be overcome with effort and persistence.</li><li><b>Counteracting Societal Pressures: </b>For many women, building strength is a way to push back against societal norms that emphasize thinness or fragility as the primary female attributes. Gaining muscle can be a form of self-expression and resistance against restrictive stereotypes and it's also incredibly addictive (in a positive way!). Seeing more muscle on your body is a very powerful feeling and it can't be bought, it has to be earned!</li><li><b>Mental Discipline and Focus:</b> Strength training requires concentration, dedication, and consistent effort. These mental attributes can be beneficial in other areas of life, from professional endeavors to personal projects.</li><li><b>Social Connection:</b> Joining a gym or a strength-training programme can introduce women to a supportive community of like-minded individuals. Sharing goals, progress, and challenges can foster meaningful connections.</li><li><b>Sense of Accomplishment</b>: Setting and achieving personal records, whether it's lifting a particular weight or mastering a new exercise, provides a tangible sense of achievement. This can be especially uplifting in a world where many accomplishments are intangible or abstract.</li></ul><p></p><p></p><p></p><p>For many women, gaining strength and building muscle means more than just physical growth; it signifies personal development, breaking barriers, and challenging age-old stereotypes. As with any fitness journey, it's essential for each individual to find their own motivations and reasons, but the potential mental benefits are profound and multi-faceted x</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-40857046100274247772023-08-22T08:09:00.003+00:002024-01-09T09:25:57.790+00:00Exercise, Nutrition, and the Real Path To Fat Loss<p>When embarking on a fat loss phase (and it should be a phase, not a never ending story!), many people assume that exercise is the golden ticket. While exercise is undoubtedly beneficial for both mental and physical health, it's not the most significant player when it comes to fat loss. Let's look at why nutrition and daily movement may be more critical components to your success.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBShXVoDcWrF8Ps-0TA8ZdToqvv5MI_33R4qF3tEjHpItCuR1I246OoSNKD1hqkc4a_qaWewjKz1tgOA2R31bT9RIcyO70mREH3EE9DZkC4VhECebV8_l00xOHfUroIHXtRXh9AS_YQnuOFOhWnBAONFHItJdRJmX_sOYmGoFRaV9YoF6bEG-RiGqdS54/s300/Healthy%20Balanced%20Diet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBShXVoDcWrF8Ps-0TA8ZdToqvv5MI_33R4qF3tEjHpItCuR1I246OoSNKD1hqkc4a_qaWewjKz1tgOA2R31bT9RIcyO70mREH3EE9DZkC4VhECebV8_l00xOHfUroIHXtRXh9AS_YQnuOFOhWnBAONFHItJdRJmX_sOYmGoFRaV9YoF6bEG-RiGqdS54/s1600/Healthy%20Balanced%20Diet.jpg" width="300" /></a></div><br /><p></p><p><b>1. The Energy Balance Equation</b></p><p>The simple principle behind weight loss is the concept of "calories in versus calories out." To lose weight, you must burn more calories than you consume. Sounds simple, right? However, here's the catch: while an hour of intense exercise might burn 500-600 calories for the average person, a single meal can quickly replace those calories, and often even exceed them.</p><p><b>2. Overcompensation After Exercise</b></p><p>There’s a term called "compensatory behaviours," which refers to the idea that after we exercise, we might move less for the rest of the day or reward ourselves with extra food because we "earned it." This can negate the calorie deficit we achieved through exercise. On the other hand, focusing on daily movement, like walking more, integrates calorie-burning seamlessly into your day without prompting overcompensation.</p><p><b>3. Nutrition is More Manageable</b></p><p>While burning 500 calories might take an hour or more of hard exercise, eliminating 500 calories from your diet can be as simple as skipping a sugary drink or have more veggies and less rice. When you start to understand the caloric value of foods, you realise that making small nutritional adjustments can have a far greater impact on fat loss than trying to burn those calories off.</p><p><b>4. Exercise Can Increase Hunger</b></p><p>For many, exercise can spike hunger levels. While this isn't universally true for everyone, it's not uncommon to feel very hungry after a hard workout, leading to larger or unhealthier meals. On the flip side, focusing on nutrition and making healthier choices can help regulate hunger and satiety hormones, making you feel fuller for longer. If you have ever "over done" exercise, you will know this feeling, the drive to eat is huge after long duration exercise, I know I was a triathlete for 15 years!</p><p><b>5. The Importance of Non-Exercise Physical Activity (NEPA)</b></p><p>Daily movement, or NEPA, includes all the activities you do outside of structured workouts – think walking, house work gardening, or even fidgeting. NEPA can account for a significant portion of your daily energy expenditure. The best part? These movements don't typically make you as hungry as a hard workout, and they add up without you even noticing.</p><p><b>6. Holistic Health Benefits</b></p><p>While nutrition plays a central role in fat loss, it's also vital for other health benefits, such as improved digestion, enhanced mental clarity, better skin health, and reduced risk of chronic diseases.</p><p><b>In Conclusion</b></p><p>Exercise is excellent for building strength, increasing cardiovascular health, boosting mental well-being, and a plethora of other benefits. However, when it comes to fat loss, nutrition takes the front seat. It's more efficient and often more sustainable for most people. </p><p>Using exercise to burn calories misrepresents the value of exercise. It can lead to over training, because when your weight loss stalls you assume more training is the solution. This behaviour often also leads to an unhealthy relationship food if you are only exercising to "earn" or "burn off" food. This pattern is seen in patients with eating disorders. Devices that measure calories burned in exercise are wildly inaccurate leading you to be more likely to eat more than you have burned. </p><p>Remember, it's not about completely side lining exercise but understanding its role in the larger picture. By focusing on nutrition and incorporating daily movement into your routine, you're setting yourself up for a balanced and sustainable fat loss phase x</p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-65429717846313826972023-08-08T11:15:00.001+00:002023-08-08T11:15:48.864+00:00Finding The Balance: Debunking the Myth of More Exercise Is Always Better <p>I've definitely been guilty of this in the past. More running will make me a faster runner, more swimming, cycling and running will make me a faster triathlete, lifting more weight will make me stronger and build more muscle.</p><p>The reality is that what actually happens is you find out (the hard way) that there is a law of diminishing returns and that can be costly to your health and your performance.</p><p>Look, we all have to learn and most of us learn the hard way. As long as we learn from it and don't damage our health long term it's part of the learning process. </p><p>Thankfully for my clients I can help them to not make the same mistakes that I have and keep them healthy and happy.</p><p>I also see people using more exercise with outdated thinking of burning calories. When their body fat and weight isn't changing you can't just keep increasing the amount you do. People like this usually haven't realised that their nutrition is the driving factor towards their fat loss goal.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGNG7cvts2IKeIJdOzVr3ZGQpj1Uw0-WdbjxLg1_oYGmezpoT5mQ1GdSZpJZsXFW8mxgvCJc4bG78oCuAryGchpzAI5cqLAO8TwdqjpiLNJmHXmP3z458wm8Ig5NDpsf7GlQ2Um94tteK0bzuL4V4URqZhS9vG9XFhFNPG4iUuZ0y7pAlpK3pSPL47Wmw/s299/Exhasted%20After%20Exercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="299" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGNG7cvts2IKeIJdOzVr3ZGQpj1Uw0-WdbjxLg1_oYGmezpoT5mQ1GdSZpJZsXFW8mxgvCJc4bG78oCuAryGchpzAI5cqLAO8TwdqjpiLNJmHXmP3z458wm8Ig5NDpsf7GlQ2Um94tteK0bzuL4V4URqZhS9vG9XFhFNPG4iUuZ0y7pAlpK3pSPL47Wmw/s1600/Exhasted%20After%20Exercise.jpg" width="299" /></a></div><br />Some signs that you are in fact, over the line, in terms of your training volume:<p></p><p><b>Persistent Fatigue </b>One of the first and most common signs you are doing too much is a persistent fatigue or lethargy. This isn't the tiredness following a tough workout, this is a feeling of exhaustion that persists even after resting.</p><p><b>Decreased/Plateau in Performance </b>Despite increasing training intensity or volume, you notice a decrease/plateau in performance. You feel a lack of speed, strength or endurance.</p><p><b>Recurring Injury </b>Overuse injuries such as stress fractures, tendonitis and other physical injuries may become more frequent. Especially for those in very repetitive movement sports like running, swimming and cycling.</p><p><b>Sleep </b>Overtraining starts to disrupt your sleep, where you are waking earlier and having much less restful sleep. Despite feeling tired you may also find it difficult to fall asleep or stay asleep.</p><p><b>Appetite </b>Overtraining can lead to changes in appetite and eating habits, including loss of appetite or increased hunger. This can also be accompanied by changes in body composition.</p><p><b>Mood </b>You may start to have more frequent mood changes, irritability, depression or a lack of concentration. This is due to high levels of stress hormones in the body.</p><p><b>Recurring Illness </b>Overtraining can affect your immune system, leading to an increase of infection and recurring illnesses.</p><p><b>Prolonged Recovery Time </b>After exercise your body needs a certain amount of time to recover. When you are over trained, your recovery time between workouts can become significantly longer. </p><p><b>Changes in Menstrual Cycle </b>In women, over training can cause changes in the menstrual cycle, leading to missed or irregular periods.</p><p><b>Increased Resting Heart Rate </b> An elevated heart rate even at rest can be an indicator of over training. </p><p><b>Enthusiasm To Train </b>When previously you would be excited about going to do your workout, you start to dread it, making excuses where you never used to. If training brought you joy but now you dread it means that it's time to evaluate your training.</p><p>Everyone's response to training is different but if you are seeing the signs of most of the factors above it's time to reassess your training plan and recovery strategy.</p><p><b>MRV - Maximum Recoverable Volume</b></p><p>Maximum Recoverable Volume (MRV) in training refers to the maximum amount of exercise stress or load that an individual can handle and fully recover from within a given period, typically a week. This concept is crucial in designing effective training programs as it helps to prevent overtraining. The MRV can vary greatly among individuals based on factors such as their fitness level, age, genetics, sleep quality, nutrition, and stress levels. Understanding your MRV is a balancing act - training above this limit could lead to overtraining and possible injuries, while training below it might not provide sufficient stimulus for improvement or progress. Thus, determining and working within your MRV can optimize training results while minimizing risks.</p><p><b>How To Work Out Maximum Recoverable Volume</b></p><p>This requires monitoring of training volume, intensity and the way your body responds. Some general steps to work it out:</p><p><b>Begin At A Low Volume </b>Start your training with a volume you know you can recover from in a week. This is your baseline.</p><p><b>Increase Gradually </b>Every week or two, increase your training volume slightly. This could mean adding more sets, reps, weights or duration/distance to your workouts.</p><p><b>Monitor Your Response </b>Keep track of how your body responds. Monitor your performance, mood, sleep, appetite and any signs of over training. This can be done through a training log, track your workouts, and mental and physical responses</p><p><b>Identify Your Limit </b>At some point you'll start to notice negative effects start to appear, such as decreased performance, chronic fatigue, disturbed sleep, or mood changes. The point at which these negative effects occur is likely beyond your MRV.</p><p><b>Rest Days & Deloads </b>If you are not taking rest days it's time to build them in. At rest is when our body absorbs the training we are doing, recovers from it and comes back stronger and faster, without it, you are diminishing the return on the investment in training.</p><p>All smart training plans should have some form of deload built in. We are not robots who can hammer training week in week out. Your plan should also be progressive, building to a peak and then backing off slightly to allow the body to adapt. If you are doing training camps then this is even more critical to allow for super compensation after periods of much higher training volume/intensity.</p><p><b>Adjust and Maintain </b>Once you have identified your MRV, aim to adjust your training volume to stay under this threshold. This can help you maximise your training effectiveness while minimising the risk of over training. </p><p>MRV is not a static number it can change based on things like your overall health, stress, diet and sleep quality. It's important to continually reassess and adjust your training volume as needed.</p><p>Determining MRV is a highly individualised process and can take time and experimentation to work out the right amount for you. This is where having an experienced coach can be very beneficial to help you navigate this process more effectively x</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-11711467786193457352023-07-24T13:39:00.000+00:002023-07-24T13:39:03.841+00:00The Pitfalls of Scale Obsession: Unlock Your Fat Loss Results<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP400wFB7VQy_fm8kbTeqoMBfNhtUDS_UVPnoqiE23KNNLYmpG4Kw14Y2CNQ4XXDEN65YY3aZjhVFlewKWHWuhWAiGGpiAZCPu6-8QCID-OqwH_88YL48Z2ZXPeGICm68DGpt82QwjwscxreSxriEe7fRBbPzOFcACvweHjk0xq4fXI016hhUVLicQmXE/s5541/Fitness%20Motivation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3699" data-original-width="5541" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP400wFB7VQy_fm8kbTeqoMBfNhtUDS_UVPnoqiE23KNNLYmpG4Kw14Y2CNQ4XXDEN65YY3aZjhVFlewKWHWuhWAiGGpiAZCPu6-8QCID-OqwH_88YL48Z2ZXPeGICm68DGpt82QwjwscxreSxriEe7fRBbPzOFcACvweHjk0xq4fXI016hhUVLicQmXE/s320/Fitness%20Motivation.jpg" width="320" /></a></div><br />Firstly, let's get one thing clear: your worth and value
extend far beyond a number on a scale. In the quest to reach a healthier, fitter
version of ourselves, it's easy to become fixated on that stubborn scale. Did
you know that this obsession could potentially be stalling your fat loss
progress? I want to make it clear why the scale isn't the only way I want you
to measure your progress when it comes to your health and fitness journey.<p></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><b>1. Weight Fluctuates Daily<o:p></o:p></b></p>
<p class="MsoNormal">Water retention, hormonal changes, salt intake, food volume
and many other factors can cause your weight to fluctuate daily. It's perfectly
normal to see an increase in your weight one day, and a decrease the next.
These changes don't reflect fat loss or gain, but rather the day-to-day
variations in your body's biochemistry and the amount of food and drink you
consume, even how much sleep you had impacts your weight!<o:p></o:p></p>
<p class="MsoNormal"><b>2. The Myth: Muscle Weighs More Than Fat<o:p></o:p></b></p>
<p class="MsoNormal">Ever heard the phrase, "muscle weighs more than
fat"? This isn't exactly true - a pound of muscle weighs the same as a
pound of fat. The key is that muscle is denser than fat and has a high volume
of water, where fat does not. So, as you work out and build muscle while losing
body fat, your scale weight may not change as much as you'd expect. As a woman,
please realise the process of building muscle requires a lot of stimulus and
even then, it’s a very slow process! You might be getting leaner, stronger, and
healthier, but the scale might make you think you're stalling. When this happens
it’s vital you have many other measures of progress, so you don’t get
disheartened.<o:p></o:p></p>
<p class="MsoNormal"><b>3. The Scale Doesn't Reflect Body Composition<o:p></o:p></b></p>
<p class="MsoNormal">The scale can't tell you what percentage of your body weight is muscle, fat, water, or bone. Two people can have the same weight but
drastically different body compositions. This is where the term "skinny
fat" comes from—someone may appear thin, but they might have a higher
proportion of fat compared to muscle. I wrote a blog post here that might help
you understand this further <a href="http://trineetfitness.blogspot.com/2023/05/understanding-difference-between-weight.html">Weight Loss & Fat Loss Differences</a><o:p></o:p></p>
<p class="MsoNormal"><b>4. Psychological Impact<o:p></o:p></b></p>
<p class="MsoNormal">It's been proven time and again that obsessing over your
weight can lead to stress, anxiety, and unhealthy diet practices. The
psychological pressure of a number on a scale can even make fat loss harder, as
stress hormones can impede your body's ability to shed fat effectively. Remember
the only person who knows how much you weigh is you! I like the quote “The
least interesting thing about you is how much you weigh” x<o:p></o:p></p>
<p class="MsoNormal">So, what should you do instead?<o:p></o:p></p>
<p class="MsoNormal"><b>1. Focus on Non-Scale Victories<o:p></o:p></b></p>
<p class="MsoNormal">Are your clothes fitting better? Are your measurements going
down? Take monthly progress pictures. Are you lifting heavier weights or
running longer distances? Have you increased your step count? These non-scale
victories are tangible evidence of your progress and should be celebrated! If
you are not working out at all, then you are not only missing out on the opportunity
to improve your health and fitness, but you leave yourself little to get
excited about in a fat loss phase if the scale is your only measure of
progress.<o:p></o:p></p>
<p class="MsoNormal"><b>2. Focus on Averages and Trends Over Time<o:p></o:p></b></p>
<p class="MsoNormal">I have a spreadsheet that my clients use to track their daily
weight which calculates their average weight each week, we are looking to see
the average go down each week. It smooths out the fluctuations`, so you
don’t freak out when your weight spikes.<o:p></o:p></p>
<p class="MsoNormal">I also encourage my clients to use the <a href="https://happyscale.com/" target="_blank">Happy Scale App</a>, which shows the trend of your weight over time. If your weight is trending
down over a 4-week period, we know you are doing everything right, if it’s trending
up, we know you are in a surplus and if it stays pretty consistent then we know
you are at maintenance. It’s really helped my clients to stay calm through the
ups and downs of scale fluctuations.<o:p></o:p></p>
<p class="MsoNormal"><b>3. Prioritise How You Feel<o:p></o:p></b></p>
<p class="MsoNormal">Do you have more energy? Do you feel stronger? How Is Your Sleep
and Mood? You biofeedback is far more important than a number on the
scale. Remember, fitness is about more than just losing fat—it's about creating
a healthier, happier you.<o:p></o:p></p>
<p class="MsoNormal"><b>4. Seek Professional Coaching<o:p></o:p></b></p>
<p class="MsoNormal">My job is to help create a tailored approach to reach your
health goals. I can provide you with personalised advice and support, making
your journey more manageable and enjoyable.<o:p></o:p></p>
<p class="MsoNormal">Remember, the journey to health is a marathon, not a sprint.
Don't let a number on a scale dictate your progress or self-worth. Instead,
focus on how you feel, how you move, and how you're improving over time. Keep
pushing forward, and you'll reach your goals.<o:p></o:p></p>
<p class="MsoNormal">Be kind to yourself, keep striving, and remember – the scale
doesn’t tell the whole story!<o:p></o:p></p>
<p class="MsoNormal">Anita x<o:p></o:p></p>
<p class="MsoNormal"><span style="display: none; mso-hide: all;">Bottom of Form<o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-74586393292790573692023-07-10T10:55:00.004+00:002023-07-17T12:16:53.372+00:00The Real Purpose Of Working Out: It's Not All About Entertainment<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHAaZle4n7ZbXnMxcBRHKQm4M2Ww68xcEGLFY3e4d7zetRKI7w4H_HwIliySm49V36ssHNDIYOgWlgJCMdJrctTagR-sDsmSms1rR5XS6S1YJYE5LdM3G500K5TBY8hu1K_ZK3ZqWbWNuOG36ZIXxAbzmxs7TeeVIgQoriPRJmRfoODPCSfSUgdKfHEHs/s3463/Woman%20Strength.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2309" data-original-width="3463" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHAaZle4n7ZbXnMxcBRHKQm4M2Ww68xcEGLFY3e4d7zetRKI7w4H_HwIliySm49V36ssHNDIYOgWlgJCMdJrctTagR-sDsmSms1rR5XS6S1YJYE5LdM3G500K5TBY8hu1K_ZK3ZqWbWNuOG36ZIXxAbzmxs7TeeVIgQoriPRJmRfoODPCSfSUgdKfHEHs/s320/Woman%20Strength.jpg" width="320" /></a></div><br />As a personal trainer, I've come across countless clients who feel they need to be entertained during their workouts. They crave excitement, novelty, and the feeling of being entertained while breaking a sweat. While I understand the appeal of enjoyable workouts, it's crucial to emphasise that entertainment should not be the primary focus of your fitness journey. In this blog post, I'll delve into the reasons why clients often seek entertainment in their workouts and why it's important to shift our perspective towards the true purpose of exercise.<p></p><p><b>Instant Gratification:</b></p><p>In today's fast-paced world, also known as the <u>Amazon Prime Environment</u>, we've grown accustomed to instant gratification. We want quick results, immediate excitement, and minimal effort. It's no surprise, then, that many clients believe workouts should be entertaining to maintain their interest. However, the true value of exercise lies in the long-term benefits it provides, such as improved health, increased strength, and enhanced overall well-being. By shifting our focus away from immediate entertainment, we can appreciate the lasting rewards of a consistent fitness routine.</p><p><b>Distraction from Discomfort:</b></p><p>Physical exertion can be challenging, uncomfortable, and demanding. For some individuals, the desire for entertainment during workouts stems from the need to distract themselves from the discomfort they experience. However, it's essential to embrace discomfort as an inherent part of growth. It's through pushing our limits and stepping out of our comfort zones that we make progress. By fully immersing ourselves in the workout, rather than seeking constant distraction, we develop mental resilience and become more in tune with our bodies.</p><p><b>The Social Aspect:</b></p><p>Group fitness classes, virtual workouts, and fitness influencers have made exercising a social experience. Many clients are drawn to the social aspects of workouts, desiring interaction, and camaraderie with fellow participants. While the social element is undoubtedly important for motivation and support, it's essential not to let it overshadow the primary purpose of working out. Remember that your fitness journey should primarily focus on personal growth, self-improvement, and achieving your unique goals.</p><p><b>Sustainable Motivation:</b></p><p>Seeking entertainment in workouts may provide temporary motivation, but it is not a sustainable approach in the long run. Relying solely on external stimuli to stay engaged during exercise can lead to inconsistency and burnout. To build lasting motivation, it's crucial to cultivate an internal drive and sense of purpose. By setting meaningful goals, celebrating small victories, and developing a positive mindset, you can find intrinsic motivation that will sustain your fitness journey far beyond the allure of entertainment.</p><p><b>Mind-Body Connection:</b></p><p>One of the most profound benefits of regular exercise is the development of a strong mind-body connection. By focusing on proper form, breath control, and being present in the moment, we can maximise the effectiveness of our workouts. Seeking constant entertainment can hinder this connection, as it directs attention away from the body and towards external distractions. By embracing the meditative aspects of exercise and being fully present, we can achieve a deeper understanding of ourselves, our bodies, and our capabilities.</p><p><b>Conclusion:</b></p><p>While seeking entertainment in workouts is understandable, it's essential to remind ourselves of the true purpose of exercise. Fitness is not about immediate gratification or temporary distractions; it's about investing in our long-term health and well-being. By shifting our focus towards personal growth, embracing discomfort, fostering sustainable motivation, and nurturing our mind-body connection, we can create a fulfilling fitness journey that extends far beyond mere entertainment. So let's redefine our perspective on working out and embrace the transformative power of exercise with purpose x</p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0Oxford, UK51.7520209 -1.257726323.441787063821153 -36.4139763 80.062254736178843 33.8985237tag:blogger.com,1999:blog-7925666721329742216.post-14858741293826270342023-06-30T08:31:00.001+00:002023-07-17T12:17:11.112+00:00Unveiling The Top Reasons Why Fitness Goals Fall By The Wayside<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibh6zhu9ndrpfJeRh0IWdhDGqepQnklIPGTslLIRFkvLypWPc5QIlN9jBfFCm3lfzpjiv0sRcTia7nOnl11Q70R5SvcomFtYalGYycKANGguvoGqE9aUXSDvlWmOdWIIn2_5mmjSm9ivTLjwOrOGNeHCUL1f1q12aD5ZV9gDHs7GGMf6lLqD7ULVhfAkg/s5541/Fitness%20Motivation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3699" data-original-width="5541" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibh6zhu9ndrpfJeRh0IWdhDGqepQnklIPGTslLIRFkvLypWPc5QIlN9jBfFCm3lfzpjiv0sRcTia7nOnl11Q70R5SvcomFtYalGYycKANGguvoGqE9aUXSDvlWmOdWIIn2_5mmjSm9ivTLjwOrOGNeHCUL1f1q12aD5ZV9gDHs7GGMf6lLqD7ULVhfAkg/s320/Fitness%20Motivation.jpg" width="320" /></a></div><br />As a personal trainer with 12 years experience, I have witnessed countless individuals embark on their fitness journeys with utmost enthusiasm, only to see their motivation dwindle after a few weeks. It's a common phenomenon, and understanding the reasons behind this trend is crucial to help clients overcome obstacles and stay on track. Let's delve into the most common reasons why people give up on their fitness goals, and let's discover effective strategies to overcome them.<p></p><p><b>Unrealistic Expectations:</b></p><p>One of the primary culprits is setting unrealistic expectations. Many individuals envision drastic transformations in a short span, failing to recognise that fitness is a gradual process. When results don't match their lofty aspirations, frustration sets in, leading to disappointment and eventual abandonment of their goals. It's essential to educate clients about the importance of realistic goals and emphasize the significance of patience, consistency, and long-term progress.</p><p><b>Lack of Proper Planning:</b></p><p>Another common reason for giving up on fitness goals is the absence of a well-structured plan. Starting a fitness journey without a clear roadmap can make it easy to lose focus and get overwhelmed. Clients often struggle to find the right exercises, set achievable targets, or manage their time effectively. As personal trainers, our role is to provide tailored workout plans, nutritional guidance, and help clients create a schedule that aligns with their lifestyle. By helping them develop a comprehensive plan, we can significantly enhance their chances of success.</p><p><b>Absence of Accountability:</b></p><p>Accountability is crucial when it comes to maintaining consistency in fitness pursuits. Without external support or a sense of responsibility, it's easy for individuals to give in to their inner voice that urges them to quit. By fostering a strong trainer-client relationship, establishing regular check-ins, and implementing accountability systems, we can help clients stay motivated and committed to their goals. Additionally, encouraging them to find workout buddies or join group fitness classes can provide an extra layer of support and camaraderie.</p><p><b>Lack of Variety and Enjoyment:</b></p><p>Boredom can be a silent killer of fitness goals. When individuals engage in monotonous routines or activities they don't enjoy, it becomes increasingly challenging to stay motivated. Incorporating a variety of exercises, exploring different workout styles, and finding activities that genuinely excite and inspire clients are vital steps toward long-term adherence. By keeping the workouts fresh, fun, and tailored to individual preferences, we can reignite their passion for fitness and prevent the dreaded plateau.</p><p><b>Overwhelming Time Constraints:</b></p><p>Modern life is often characterized by hectic schedules and numerous commitments. Making time for exercise can become a daunting task, and many individuals succumb to the pressure and give up altogether. As personal trainers, we must help clients navigate these challenges by providing flexible workout options, optimising time management, and breaking down their routines into manageable chunks. By demonstrating that fitness can seamlessly integrate into their lives, we empower them to prioritise their well-being without feeling overwhelmed.</p><p><b>Conclusion:</b></p><p>Understanding the common reasons behind the abandonment of fitness goals empowers personal trainers to address these challenges effectively. By promoting realistic expectations, providing structured plans, fostering accountability, introducing variety and enjoyment, and addressing time constraints, we can guide our clients towards long-term success. Remember, the journey towards a healthier and fitter lifestyle is not always smooth, but with the right support and strategies, we can help individuals transform setbacks into stepping stones on the path to achieving their fitness goals x</p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-84702756775606554262023-06-24T15:07:00.005+00:002023-07-17T12:18:06.450+00:00Do Personal Trainers Stretch Their Clients?<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaA9_1HcqmIneFq8jI9xEZa2dFOmw_AUyJC9BehqQVVMKfgdIWZf0kDihlc22oDW3Qyawi1smvJBPvloHYt5F0ZZfbOVOG5xyOxM8FsHgz3yW6WLHM5-TVTkgqRF2w0j_rCo6MtIYhEjJxd9XE-wgXLK3qpQraYU1ili414qijJDmRMujtDkHc1k3H_Ls/s4000/Stretching.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2667" data-original-width="4000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaA9_1HcqmIneFq8jI9xEZa2dFOmw_AUyJC9BehqQVVMKfgdIWZf0kDihlc22oDW3Qyawi1smvJBPvloHYt5F0ZZfbOVOG5xyOxM8FsHgz3yW6WLHM5-TVTkgqRF2w0j_rCo6MtIYhEjJxd9XE-wgXLK3qpQraYU1ili414qijJDmRMujtDkHc1k3H_Ls/s320/Stretching.jpg" width="320" /></a></div><br />The answer is, it depends. If flexibility is a clients goal, then I incorporate some flexibility work into their sessions. Stretching helps improve flexibility, mobility, and range of motion. I guide my clients through various stretching exercises to target specific muscle groups and help prevent injuries.<p></p><p>Stretching can be done both before and after a workout session. Prior to exercise, I recommend dynamic stretching, which involves active movements that mimic the motions of the upcoming activity. This type of stretching helps warm up the muscles and prepares your body for the workout.</p><p>After the workout, I sometimes include static stretching, where clients hold stretches for a prolonged period. This helps improve muscle flexibility and aids in the cool-down process.</p><p>However, it's important to note that personal trainers should have the necessary knowledge and training to provide appropriate stretching techniques to their clients, there are definitely some clients who I do not stretch for medical reasons. I always consider individual factors such as fitness level, existing injuries, and limitations before prescribing or guiding any stretching routine x</p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-16926311265291738212023-05-30T13:46:00.002+00:002023-07-17T12:18:32.605+00:00Understanding The Difference Between Weight Loss & Fat LossUnderstanding the difference between weight loss and fat loss is crucial for developing a healthy approach to managing your body composition. Here are a few things to consider:<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCG8cyjLUrrmAl1RLN-lp3dGM1wV-vKx3NLnnsWlXbfVR4goln7AsqNHYVSwIdEo4NiI-_H9Pg_4XuFY3x7VZw35miVYc_m_Xo9HhYHE2pCI6sTtvmEV1e0wzwdhvx0nA4IueVvr6TVvPqsAWEKysqr3VGRInYAm2znI2yij45e7W4qfI58rh-ED6a/s2200/Body%20Comp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2000" data-original-width="2200" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCG8cyjLUrrmAl1RLN-lp3dGM1wV-vKx3NLnnsWlXbfVR4goln7AsqNHYVSwIdEo4NiI-_H9Pg_4XuFY3x7VZw35miVYc_m_Xo9HhYHE2pCI6sTtvmEV1e0wzwdhvx0nA4IueVvr6TVvPqsAWEKysqr3VGRInYAm2znI2yij45e7W4qfI58rh-ED6a/s320/Body%20Comp.jpg" width="320" /></a></div><br /><div><br /></div><div><b>Weight Loss</b></div><div>This refers to the reduction in overall body weight, which can occur due to various factors, including loss of water weight (from eating less starchy carbohydrates) being dehydrated, loss of muscle mass (which we want to avoid at all costs)! and loss of body fat.</div><div>It is a broad term that doesn't specifically target fat reduction. It's a method to see the scale number go down at all costs! When you engage in weight loss strategies, you will experience fluctuations in weight due to factors such as water retention (hello being a woman!) increased/decreased food volume and increased/decreased glycogen levels.</div><div><br /></div><div><b>Fat Loss</b></div><div>On the other hand, this specifically refers to a reduction in body fat stores. It involves losing excess adipose tissue while preserving muscle mass. Especially important if you are a peri/menopausal woman. Fat loss is a more desirable outcome than weight loss alone, as it leads to improved body composition, aesthetic and overall health. Fat loss also requires PATIENCE! True fat loss is slow and steady, anyone can drop 1.5kg of water in a week but how do you react when that becomes 0.5kg? A fat loss phase should have a start and end date and a maintenance plan when it ends.</div><div><br /></div><div><b>Body Composition Matters</b></div><div>The scale cannot differentiate between weight loss and fat loss. It is important to consider body composition, which refers to the proportion of body fat, muscle, bone and other tissues in the body. Two individuals can have the same weight but look completely different. This is why it is important to focus on reducing body fat rather than just aiming for an arbitrary number on the scale. Use regular measurements, photos and track your workout progress to see if you are moving closer to your goals. The scale will trend down, slowly, over time if you are losing body fat. You will not lose 1kg of body fat overnight but you can see a wild fluctuation in your body weight for lots of reasons.</div><div><br /></div><div><b>Sustainable Approaches</b></div><div>Fad diets and extreme weight loss may lead to rapid weight loss but they you will also see muscle loss and a rebound in weight over time. A sustainable approach to fat loss involves eating the highest number of calories whilst also seeing progress, good levels of daily activity, resistance training and rest. This approach promotes gradual fat loss whilst preserving muscle and overall health. </div><div>If your dramatic diet has to be repeated every few months, you need to work on a new strategy. </div><div><br /></div><div><b>Health Implications</b></div><div>Excessive fat accumulation around the abdomen, can increase the risk of various health conditions, such as heart disease, type 2 diabetes, and certain cancers. Focusing on fat loss rather than solely weight loss can can contribute to better long-term health outcomes and reduces the risks of these outcomes. </div><div><br /></div><div><b>Non-Scale Victories</b></div><div>While the scale is still a common metric to measure progress, it's essential to consider as many other measures of progress as possible, Things like improved energy levels, increased strength, increased fitness, better sleep quality, positive changes in body measurements and how your clothes fit are all good indicators of fat loss progress even if the scale doesn't show progress. It is entirely possible to be losing body fat but having it masked (in the short term, 3-4 weeks by body weight fluctuations.)</div><div><br /></div><div>In summary Weight Loss and Fat Loss are entirely distinct concepts. While Weight Loss involves a reduction in overall body weight, fat loss specifically targets reducing excess body fat whilst preserving or building muscle mass. </div><div><br /></div><div>Prioritizing Fat Loss over Weight Loss will lead to improved body composition and long-term health outcomes x </div><div><br /></div><div><br /></div>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-76684741084048501442023-05-22T13:21:00.000+00:002023-05-22T13:21:00.418+00:00Starting An Exercise Programme Age 65+<p>You are never too old to start moving your body and feeling the benefits of that.</p><p><a href="https://www.instagram.com/trainwithjoan/" target="_blank">Joan MacDonald</a> is my heroine, she started her fitness journey at 70. She is now 7 years into her journey and can do things a lot of 20 year olds would struggle to do!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6aBAyYXJKwXATB2K6ncF7iQiME0z19BJ6ALAFRaSNqh2tmznSfIZqk71g488y3f5dsiZkAFBJgYjdPTuFcSjLGJyO-HpKX8n_S8wpj6OJQsrIIDnoame3u9UXVASXpBLYp9eY_TLFlCmVO9aLjnpawZalV8pgqAJur8vAPCdnjfywXv3vTMXTTEsV/s3887/Mature%20Lady.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2587" data-original-width="3887" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6aBAyYXJKwXATB2K6ncF7iQiME0z19BJ6ALAFRaSNqh2tmznSfIZqk71g488y3f5dsiZkAFBJgYjdPTuFcSjLGJyO-HpKX8n_S8wpj6OJQsrIIDnoame3u9UXVASXpBLYp9eY_TLFlCmVO9aLjnpawZalV8pgqAJur8vAPCdnjfywXv3vTMXTTEsV/s320/Mature%20Lady.jpg" width="320" /></a></div><br /><p><br /></p><p>These are some things to consider before you start:</p><p><b>Medical Advice</b></p><p>Speak to your Dr before starting an exercise programme (if you have previously not been exercising regularly) If you have pre-existing medical conditions and medications these may need to be taken into consideration for the types of exercise you do.</p><p><b>Start Slowly</b></p><p>Begin with low-impact exercises and gradually increase the intensity and duration over time. This is the same advice for everyone but this will allow your body to adapt positively and reduce the risk of injury.</p><p><b>Joint Health</b></p><p>Choose exercises which are gentle on your joints, if you have any issues with them. Walking, swimming, cycling are all great forms of cardiovascular exercise. Joints are structures that need support and the support comes from tension in muscles, so Resistance Training is an excellent way to keep your joints strong, healthy and happy.</p><p><b>Balance and Stability</b></p><p>Include exercises that improve balance and stability or prevent falls and maintain functional independence. Things like balancing on one leg, exercises that put you into a split stance with one foot in front of the other.</p><p><b>Flexibility</b></p><p>Flexibility is like fitness, to improve it you need to work on it. Having good flexibility helps joint mobility and can reduce the risk of injuries. The beauty of some resistance training is that there has to be a stretch response when you move your limbs so as well as getting stronger and building muscle, putting your joints through their full range of movement with load improves your mobility and flexibility. Win-Win!</p><p><b>Proper Form</b></p><p>This applies to everyone! Focus on maintaining proper form during exercises to minimise excessive strain on muscles and joints, generally the slower you move weight, the safer it is. This is where working with a Personal Trainer or Physiotherapist for a while could be beneficial.</p><p><b>Listen To Your Body</b></p><p>Pay attention to how your body feels during and after exercise, it will tell you when it is not happy, do not ignore it, especially pain. If you experience dizziness, shortness of breath stop exercising and speak to a medical professional if you need to.</p><p><b>Stay Hydrated & Fuel Your Body</b></p><p>Drink water before, during and after exercise to stay adequately hydrated. If you are doing a brand new exercise programme make sure you have eaten something an hour or two before. Even a light workout can make you feel lightheaded if you have gone a long period of time without eating.</p><p><b>Rest and Recovery</b></p><p>Allow your body adequate time to rest and recover between exercise sessions. This is essential for muscle building and general well-being. We create the stimulus in the exercise session we grow and become stronger at rest.</p><p><b>Enjoyment and Variety</b></p><p>Choose activities you enjoy (or sound like you would enjoy them) to make regular exercise sustainable and fun. Incorporate a variety of exercises to work all the major muscle groups, improve your cardiovascular fitness and prevent boredom.</p><p>My job as a Personal Trainer is to create a personalised plan based on your specific needs and abilities and over time as you become stronger and fitter adapt the plan with you x</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-8990256218704189932023-05-11T11:39:00.002+00:002023-05-11T11:58:35.001+00:00Understanding Abdominal Training<p>Understanding abdominal training, requires you to understand how to stimulate muscle growth. Your abdominals are not unicorn muscles, they require the exact same stimulus as every other muscle in your body, with one specific difference, everyone wants to see them clearly but just like every other muscle, your body fat needs to be low enough for them to pop!</p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP6FmLh2TeGS1D2ATrp6ZqzbSfLvA4Mu1Eb6419G5r5jPBLiC4DU4AnJyDck-dbKXYScY5axnnKEDMJs75lMyaPgOYYY-X8LPsn6VcawAjAxTj5xZlwl_jJLw9V_AFVXN3XRn6SUdJnUQqMqfRnu-gRG44Qq7SAbQ-jQAGQ3XDts4y5XH1IIWvaxyj/s5265/Core%20Training.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3510" data-original-width="5265" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP6FmLh2TeGS1D2ATrp6ZqzbSfLvA4Mu1Eb6419G5r5jPBLiC4DU4AnJyDck-dbKXYScY5axnnKEDMJs75lMyaPgOYYY-X8LPsn6VcawAjAxTj5xZlwl_jJLw9V_AFVXN3XRn6SUdJnUQqMqfRnu-gRG44Qq7SAbQ-jQAGQ3XDts4y5XH1IIWvaxyj/s320/Core%20Training.jpg" width="320" /></a></div><br /><p></p><p><b>1. Goals</b></p><p>When programming abdominal work it's important to first decide what your goal of training them is.</p><p><b>To see your Abdominal Definition?</b></p><div style="text-align: left;"><span><span>Abs, we all have them, you might not be able to see them right now but I guarantee if you did not have abdominal muscles you would be in a lot of trouble, like how would you even move? To see your abdominal muscles clearly defined (like all muscles) requires you to be at a low enough body fat for <span>t</span>hem to be visible, that's it! If that's your goal, you need to be in a calorie deficit and lose body fat and when you are lean enough, you will see them. There is a huge genetic component to this. Some people don't have to lose much body fat for their abs to appear, others may need to get to a relatively unhealthy/unsustainable body fat percentage to see them. So, if this is your goal, I would place your effort in your nutrition and see if it's worth getting to a low enough body fat percentage to see them.</span></span> </div><div style="text-align: left;"><br /></div><b>To improve your Sport Performance?</b><div><b><br /></b><div style="text-align: left;"><span><span><span>There are lots of benefits to improving the strength, stamina and endurance of your abdominal<span> </span>muscles to improve your sport specific performance. Swimmers need to have a taut core for<span> </span>aerodynamics and rotation as they move through the water. Runners need to hold good posture, sometimes for hours at a time. Golfers need to be able to generate power as they rotate the torso<span> </span>in a powerful swing. I programme abdominal training for sport that mimics as closely as possible the movements in the specific sport which usually involves being able to hold a taut body position when the limbs are moving.</span></span></span> </div><p style="text-align: left;"><b>Improve strength for Posture/Pain/injury management?</b></p><div style="text-align: left;">The abdominal muscles play a crucial role in maintaining balance and stability. Strong<span> </span>abdominal muscles during vigorous movement may help to reduce your risk of injuries. Strong<span> </span>abdominal muscles reduce the load on the lower back and can help to reduce your risk of pain in<span> </span>the lower back and alleviate pain. Your abdominals support your spine and improve your posture, which can help reduce pain in the neck, shoulders and back. </div><div style="text-align: left;"><br /></div><b>More Definition To Your Abdominals?</b><div><div style="text-align: left;"><span><span><span><span><span><span><br /></span></span></span></span></span></span></div><div style="text-align: left;"><span><span><span><span><span><span>If you can already see your abdominals but they aren't as big or defined as you want then this<span> </span>requires you to continue to work on this area of your body. The same principles apply here as </span></span></span></span></span></span>with all muscles, increase the load by either the weight you use, progress the exercise or increase<span> </span>the sets and reps. </div><div style="text-align: left;"><span><span><span><span><span><span><br /></span></span></span></span></span></span></div><b>General Overall Abdominal Strength?</b></div><div><br /></div><div>Perhaps you are a beginner or have had a long time away from workouts. In this case it's time to <span> </span>start adding in some abdominal work 2-3 times per week. Start with bodyweight and build up to adding in some weight or difficulty to the exercises. Each week you are looking to see a little <span> </span>progress. When/if you want to see your abdominal definition it's time to lose body fat to see how much you have built.</div><div><p><b>2. How Often Should I Train My Abdominals?</b></p><p>You do not need to train your abdominals every day or every time you workout! It's important to train your abdominals with intention and hard and you know muscle doesn't grow in the gym it grows when you recover.</p><p>The only way to know the exact prescription is to be your own guinea pig and see how you recover from proper abdominal training. 2-3 times per week with the right training is a good place to start. See how you progress and recover over a 6 week period and gradually add in more days, if you need it. I would say training abdominals properly 6 days a week is the absolute max.</p><p>You also need to be mindful of how a lot of abdominal training affects your heavy lifting, in particular compound lifts. You don't want your abs to be limiting your ability to train properly!</p><p><b>3. How To Train Abdominals?</b></p><p>For a complete beginner, during rehab of an injury/surgery or other limitation bodyweight exercises are a great place to start. If lying isn't an option then it's possible to start working on strength from a standing position or other supported options.</p><p>For general, overall training I like 3 times per week training with 1-3 exercises. I use a mix of difficult bodyweight and weighted exercises.</p><p>Also a mixture of sets and rep ranges. I start the week with the heavy, low rep ranges, then move to the moderate rep range and finish the week with the highest rep ranges.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI2bvnLf7XOxtg4O1T3VQubOcHhyB72mMGyptjxUPJKYUN3Kih3Zevz1mEr09JcwpradQVnMgfkyRyFmW_OfBRAVtssGCkqG82em_1BTdfUPD6AuLAYgIZSXHA1bKujq786Sc-bKpD662_KHvb62rUDE_TM_XWazYd5pG9UtiG3vGI5OqXazrxkVEF/s3543/Core%20Training1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2362" data-original-width="3543" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI2bvnLf7XOxtg4O1T3VQubOcHhyB72mMGyptjxUPJKYUN3Kih3Zevz1mEr09JcwpradQVnMgfkyRyFmW_OfBRAVtssGCkqG82em_1BTdfUPD6AuLAYgIZSXHA1bKujq786Sc-bKpD662_KHvb62rUDE_TM_XWazYd5pG9UtiG3vGI5OqXazrxkVEF/s320/Core%20Training1.jpg" width="320" /></a></div><br /><p></p><p><b>What does that look like?</b></p><p><b>Beginner</b></p><p>Monday - Lying Alternate Single Leg Lowers 3x5-10 each side 60-90 Sec Rest</p><p>Wednesday - Reverse Sit Ups 4x10-15 60-90 Sec Rest</p><p>Friday - Elbow Plank 3xMax Time 60-90 Sec Rest</p><p><b>Intermediate</b></p><p>Monday - Ab Crunch Machine 3x5-10 60-90 Sec Rest</p><p>Wednesday - Weighted Sit Up 6x10-20 60-90 Sec Rest</p><p>Friday - Roman Chair Knee Raises 3x20-30 60-90 Sec Rest</p><p><b>A Note On Spot Reduction</b></p><p>You will not lose body fat on your abdomen by doing hundreds of crunches every day. If you are genetically pre disposed to lose body fat from your abdomen first, then you will see a change there first. However, this varies hugely between individuals. I've seen some women lose most of their body fat around their abdomen first and others it's the last place they lose it. You are not doing anything wrong if the first place you lose body fat is not your abdomen. </p><p>If you want to reduce the size of your abdomen then you need to be in a calorie deficit and lose more body fat and see how your abdomen looks at the end of your specific fat loss phase. Take measurements and photos so you can compare every two to four weeks. </p><p>I hope that helps you to understand a bit more about training your abdominals. If you have any questions, please don't hesitate to drop me a message x</p><p><br /></p><p><span><span><span><span> </span><br /></span></span></span></p></div></div>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-2888221283345068742023-05-10T14:24:00.000+00:002023-05-10T14:24:50.295+00:00Overcoming Your Fear Of Starting A Resistance Training Programme<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDAdzT0LI6yZKt7svxPGZnHTD7xkhgZdlbg7ywk5RDq2ZAQghlr5SPUaSXJ2pwoNHyJx_Pr5ju_CaoTRDXXPrnSjzAo8p1oP7U1YW_0K_u03ZwgrXAvq71FFnqr8noFEMq_7Vvf9kYxcAnQsUIjIciMr-V0K3BeXxIjZmZkw_7OTLmmNfxNQg-mu4H/s6720/Women%20Strength%20Training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4480" data-original-width="6720" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDAdzT0LI6yZKt7svxPGZnHTD7xkhgZdlbg7ywk5RDq2ZAQghlr5SPUaSXJ2pwoNHyJx_Pr5ju_CaoTRDXXPrnSjzAo8p1oP7U1YW_0K_u03ZwgrXAvq71FFnqr8noFEMq_7Vvf9kYxcAnQsUIjIciMr-V0K3BeXxIjZmZkw_7OTLmmNfxNQg-mu4H/s320/Women%20Strength%20Training.jpg" width="320" /></a></div><br />Resistance training, also knows as Strength Training is a fantastic way to improve your overall health and fitness. Unfortunately, many women shy away from this type of exercise because of a fear of the unknown, looking "bulky", a lack of confidence or the false belief that women don't belong in the gym environment. I'm telling you if you have not been in a gym for 10 years, it's a VERY different place, with a lot more women, which is fantastic.<p></p><p>1. Educate Yourself. </p><p>One of the biggest barriers to starting resistance training is a lack of knowledge. Many women may not know how to perform exercises, what equipment to use, or even which muscles groups to target. Taking the time to educate yourself can help alleviate some of these fears. Look for reputable sources of information from people who are fully qualified and fitness is their full time job. You can also hire a Personal Trainer for a few sessions, to really set you on the right track, much quicker than doing it alone. It does not have to be a lifetime commitment!</p><p>2. Start with Bodyweight Exercises. </p><p>If the thought of lifting weights is intimidating start with bodyweight exercises. These exercises require no equipment and you can quite easily do these exercises at home to get started. Exercises like squats, lunges, press ups and planks. Bodyweight exercises are an excellent way to build confidence and strength before you move on to weighted exercises.</p><p>3. Use Lighter Weights.</p><p>When you feel ready to start lifting weights, don't worry about how heavy they are, start with something that you feel comfortable and confident with and over the weeks and months hopefully you will increase to heavier and heavier weights. This is a great time to focus on excellent form and technique to build from. Always focus on good form over lifting a heavy weight that you cannot control properly.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirRfi-Q0-SbhOwQD8KfQfd-v6vC1NtKj8H0-4c2BAR1wy9VO3CVUL645PdtZmZf_BQOgz4KoY9CnNyciyC2iTQWuXiQix2apOuqV0Us6Rh_zsxfqeC0qqWWGMATMHmFFflTEwX3QChiCDtMZ4Crd8R_xQhKenkXYPbCQabMGTaUmCSyizJZY7K20Ck/s6016/Women%20Strength%20Training1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4016" data-original-width="6016" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirRfi-Q0-SbhOwQD8KfQfd-v6vC1NtKj8H0-4c2BAR1wy9VO3CVUL645PdtZmZf_BQOgz4KoY9CnNyciyC2iTQWuXiQix2apOuqV0Us6Rh_zsxfqeC0qqWWGMATMHmFFflTEwX3QChiCDtMZ4Crd8R_xQhKenkXYPbCQabMGTaUmCSyizJZY7K20Ck/s320/Women%20Strength%20Training1.jpg" width="320" /></a></div>4. Find a supportive community or partner.<p></p><p>Having a supportive community can make all the difference when you are new to resistance training. Being surrounded by like minded people in the gym, finding a class you really enjoy, doing online workouts either 1-1 or with a group are great ways to connect with other people.</p><p>5. Set Achievable Goals.</p><p>Setting achievable goals can really help you to stay motivated and track your progress. Start with small attainable goals such as increasing the weight you lift, or performing more reps. As you achieve these goals, set new ones to keep yourself challenged, motivated and excited to keep improving.</p><p>6. Focus on the benefits.</p><p>Lastly, focus on the many wonderful benefits of resistance training. You do not have to love it initially. Strength training improves bone density, increases muscle mass, and will improve your overall fitness. It can also help you to feel more empowered and confident. Resistance training isn't only about aesthetics, it's about improving your Health & Well-being.</p><p>In conclusion, starting resistance training can be intimidating for women, However, with the right mindset, knowledge and support, it can be an empowering and rewarding experience. </p><p>Take the first step towards achieving your fitness goals and start resistance training today. You won't regret it x</p><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-11379236042811494852023-05-05T13:48:00.003+00:002023-05-05T13:48:16.575+00:00Workout Splits To Fit Your Schedule<p><b>Workout Splits To Fit Your Schedule</b></p><p><b>2 Days A Week </b></p><p>2 Full Body Workouts</p><p>Rest Day Between Workouts</p><p>Include major muscle groups in both workouts</p><p>6-7 Exercises is sufficient</p><p>3 Sets for Beginners, 4 Sets for Intermediate</p><p><b>3 Days A Week</b></p><p>3 Full Body Workouts or Push/Pull/Legs Split</p><p>Rest Day Between Workouts</p><p>6-7 Exercises is sufficient</p><p>3 Sets for Beginners, 4 Sets for Intermediate</p><p><b>4 Days A Week</b></p><p>2 Upper Body, 2 Lower Body</p><p>Rest Day After 2 Days Of Training (unless you can recovery optimally doing them back to back)</p><p>4-6 Exercises </p><p>3 Sets for Beginners, 4+ Sets for Intermediate/Advanced</p><p><b>5 Days A Week</b></p><p>3 Upper, 2 Lower (Or 2 Upper, 3 Lower to specialise that area) or Push/Pull/Legs/Upper/Lower</p><p>Rest Day After 3 Days of Training (unless you are Advanced and can recover optimally every day)</p><p>4-6 Exercises</p><p>3+ Sets Intermediate/Advanced</p><p><b>6 Days A Week - </b>Unless you are a competitive Bodybuilder or a very Advanced lifter, highly likely you will not recover enough to do this many workouts, keep progressing and string many solid weeks of training together.</p><p>This is just an idea of how to structure your week based on how much time you can dedicate to your workouts. I've had many, many clients achieve great results from 2 workouts per week, consistently for long periods of time. Progress is for sure slower than if you do 4 workouts per week but if that's all the time you can/want to spend then get the absolute best out of yourself in your workouts and be proud of your effort!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj62X4DNm14XgriXZSKzm62aBznEX7Py-jJFJ6ftOZmXSra0LUIdjBpnooM-sIZWAZ9YIdJvlIdRRFDH6j4_pUNjLc7lIQQcr-PBZhcyHgmdhhg3nmQxlIHp72Mj3r45ekpL9FAsti4UcRuK6sYkN0cgy1vSQdWsTTDzlpRymQrza7gK1wVNQyc72Oe/s225/Happy%20Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj62X4DNm14XgriXZSKzm62aBznEX7Py-jJFJ6ftOZmXSra0LUIdjBpnooM-sIZWAZ9YIdJvlIdRRFDH6j4_pUNjLc7lIQQcr-PBZhcyHgmdhhg3nmQxlIHp72Mj3r45ekpL9FAsti4UcRuK6sYkN0cgy1vSQdWsTTDzlpRymQrza7gK1wVNQyc72Oe/s1600/Happy%20Training.png" width="225" /></a></div><p></p><p>If you have any questions please just get in touch x</p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-50001040933931195922023-04-17T08:54:00.012+00:002023-04-17T08:58:08.988+00:00Finding Your Why & Setting Goals<p><b>Finding Your Why & Setting Goals</b></p>
<p class="MsoNormal">I know a lot of people think it’s a lack of willpower or
motivation that is preventing them from being healthy and active, but I really
believe it’s a lack of understanding. When you know why it’s important to be
healthy that’s the motivation! <o:p></o:p></p>
<p class="MsoNormal">You will be pleasantly surprised how easily the motivation
to be more active is when you fully understand your why.<o:p></o:p></p>
<p class="MsoNormal">Adhering to the world’s best nutrition or exercise plan will
be extremely difficult without spending some time thinking about why it’s
important to you.<o:p></o:p></p>
<p class="MsoNormal"><b>Finding Your Why</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBl40hzZ0ooDH0uvMRmRzIOwzc94i2c-PrW62LVnwFDI7Ao7mJEUgqUsaHQ2kV6I3iv2m7ZW4VinIfGO0k7yqaGLFcXMM50HABUUYfzAzL8Ik-KzuwmVpCPMDzO2WdxBIVrYY1Kda4b9icaQ95yVUQPi2jSRFM4A43BIwKrr64I4GCRUlzamHVwuEu/s940/Find%20your%20why.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBl40hzZ0ooDH0uvMRmRzIOwzc94i2c-PrW62LVnwFDI7Ao7mJEUgqUsaHQ2kV6I3iv2m7ZW4VinIfGO0k7yqaGLFcXMM50HABUUYfzAzL8Ik-KzuwmVpCPMDzO2WdxBIVrYY1Kda4b9icaQ95yVUQPi2jSRFM4A43BIwKrr64I4GCRUlzamHVwuEu/s320/Find%20your%20why.png" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><b><br /><o:p></o:p></b><p></p>
<p class="MsoNormal">Identify your personal goals: What are your personal fitness
goals? Do you want to build muscle, increase endurance, or improve your overall
health? Knowing your goals can help you to identify reasons to exercise that
are meaningful to you.<o:p></o:p></p>
<p class="MsoNormal">Choose activities you enjoy: Write a list of all the types
of exercise that you enjoy. If you don’t have any favourites, try something new,
and see if you enjoy it. People who exercise consistently for years have one
thing in common, they enjoy what they are doing!<o:p></o:p></p>
<p class="MsoNormal">Focus on the Benefits: What benefits of exercise are
important to you? If you value mental health, you might find meaning in
exercise as a way to reduce stress or anxiety. If you value physical health,
you might find meaning in exercise as a way to reduce your risk of chronic
disease and live in a strong body for the rest of your life.<o:p></o:p></p>
<p class="MsoNormal">Find a sense of purpose: Exercise can give you a sense of accomplishment.
Setting goals and working towards them can give you a sense of satisfaction and
meaning. For example, doing workouts when you don’t feel like it and then being
able to increase the reps you do or adding more weight to an exercise. Seeing
progress in yourself can become addictive (in a good way).<o:p></o:p></p>
<p class="MsoNormal">Incorporate Exercise into Your Weekly Routine: Each week
schedule your workouts into your diary at the best time for you. Do not cancel
the date unless it’s an emergency! The only way to trust yourself to do things
is to plan and then follow it through. If you always find a reason not to do it
(and we all can do that, me included!) you erode the trust in yourself to stick
to your plan. That’s how we become stuck. So, make a date and go through with
it.<o:p></o:p></p>
<p class="MsoNormal">Parents: Do you let your children go an entire week without
doing any exercise? No, then why do you make your children live an active life?
Sometimes we need to parent ourselves, hard truth! You are a role model for
your children, the things they see you doing become normalised to them.</p>
<p class="MsoNormal">Write a list on your phone of 3 meaningful reasons why it’s
important for you to exercise regularly. Something like the following, be as
specific and meaningful as you can:<o:p></o:p></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18pt;"></p><ul style="text-align: left;"><li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]-->My non-negotiable is to do 2 strength training
sessions every week. The only exception is if I am unwell or injured. This is a
habit I will continue for the rest of my life, reducing my risk of serious
illness and living in a strong body both mentally and physically. I want to
live in a strong, healthy body and mind forever.</li><li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";"> </span></span></span>I want to improve my body composition by adding
muscle mass to my body and be stronger. Having more muscle mass means I am more
likely to have greater strength and endurance which will make it easier to do
everyday tasks, for the rest of my life.</li><li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7pt "Times New Roman";"> </span></span></span>Be a role model to my children. Children learn
by observing the behaviours of the adults around them. When I exercise regularly,
I am modelling healthy behaviours that can encourage my children to do the
same. If my children, see me exercising they are more likely to see that as a
normal and enjoyable part of their life.</li></ul><!--[if !supportLists]--><o:p></o:p><p></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18pt;"><o:p></o:p></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18pt;"><o:p></o:p></p>
<p class="MsoNormal">The reasons why need to be very specific to you and I would
encourage you to look beyond how you look to find a deeper meaning. <o:p></o:p></p>
<p class="MsoNormal">Getting into a size X jeans is all well and good until you
feel tired, had little sleep and you are stressed from work. If the reason why
is bigger than your bad day, it will hopefully help to encourage you to at
least get started with your workout x<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Setting Goals<o:p></o:p></b></p>
<p class="MsoNormal">People who don’t understand their why and don’t set goals
often see the following happen, if this is you, it’s time to set some goals:<o:p></o:p></p>
<p class="MsoNormal">Lack of Motivation. Without clear goals to work towards it
can become very difficult to stay motivated and committed to an exercise
schedule. <o:p></o:p></p>
<p class="MsoNormal">Fitness Plateau. Without pushing yourself to make progress,
you will reach a plateau where you stop seeing improvements in your strength, endurance,
and other aspects of fitness.<o:p></o:p></p>
<p class="MsoNormal">Inconsistency. When exercise is not a priority and there are
no goals in place, it’s easier to make excuses, skip workouts or exercise less
often than you said you would.<o:p></o:p></p>
<p class="MsoNormal">Missed Opportunities. Setting exercise goals can help you
identify areas for improvement and focus on specific areas of fitness. Without
goals, you may miss opportunities to challenge yourself and see what you are
capable of.<o:p></o:p></p>
<p class="MsoNormal">Feeling Lost. When you don’t have goals, you start to
question why you are exercising at all. We all have a million reasons not to
move our body appropriately every single day. Having a clear vison of why and
what you are trying to achieve, gives you direction and helps you to get the
work done on tough days.</p>
<p class="MsoNormal"><b>Setting exercise goals is important for several reasons:</b><o:p></o:p></p>
<p class="MsoNormal">Motivation. Setting specific goals can help provide
motivation and gives you something to work towards. When your goals are clear
in your mind, you are more likely to adhere to your exercise schedule and push
yourself to achieve the goal. <o:p></o:p></p>
<p class="MsoNormal">Progress Tracking. Setting goals can help you to track your
progress over time. Using my app, you will be able to measure your progress and
see how far you’ve come which can be a great source of motivation and
encouragement.<o:p></o:p></p>
<p class="MsoNormal">Accountability. Working towards your goals, helps you to be
more accountable to yourself. By making a commitment to achieving your goals,
you are more likely to prioritise exercise and make it a consistent part of
your week.<o:p></o:p></p>
<p class="MsoNormal">Improved Performance. Setting goals can help you to focus on
specific areas of your fitness such as building more muscle. Working towards a
goal can improve your performance and achieve better results than without them.<o:p></o:p></p>
<p class="MsoNormal">Increased Confidence. Achieving your goals can help to boost
confidence and self-esteem. As you reach each milestone you may feel more
confident in your ability to reach other goals both in fitness and in other
areas of your life.<o:p></o:p></p>
<p class="MsoNormal">I recommend starting with 3 fitness goals that are also
connected to your why.<o:p></o:p></p>
<p class="MsoNormal">Your Goals for the next 3 months could be:<o:p></o:p></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -18pt;"></p><ul style="text-align: left;"><li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]-->Perform 10 press ups with elbows at a full
90-degree bend.</li><li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";">
</span></span></span>Perform 10 Repetitions of Dumbbell Seated
Shoulder Press with 2x10kg Dumbbells.</li><li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7pt "Times New Roman";">
</span></span></span>Reduce Waist Measurement to X inches. (As a
guide you could lose 1 inch per month)</li></ul><!--[if !supportLists]--><o:p></o:p><p></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18pt;"><o:p></o:p></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -18pt;"><o:p></o:p></p>
<p class="MsoNormal">We will write down where you started. For the press ups I
like to film my clients at the start and then we make a diary note to retest
every month and we adjust and adapt as we go.<o:p></o:p></p>
<p class="MsoNormal">Overall, setting exercise goals can be an effective way to
stay motivated, track progress and achieve better results in terms of fitness
and overall health. Without goals, it’s easy to fall into a pattern of
inconsistent exercise habits and limited progress x<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-72141827506099321272023-03-21T14:04:00.004+00:002023-03-21T14:06:39.075+00:00Setting Up A Successful Fat Loss Phase<p>This is a very generic approach, when I'm working closely with a client we spend a lot of time planning how best to achieve the goal and set a realistic time frame. We also monitor and adapt each week.</p><p><b>Be Strategic</b></p><p>A Fat Loss phase should have a defined period of time. I prefer 12-16 weeks, regardless of whether the goal for that time period has been achieved or not.</p><p>A fat loss phase is by definition tough and you don't want to spend most of the year there! If you haven't achieved your goal within 4 months then it's time to go back up to maintenance in my opinion. There are certain exceptions like those who are under medical supervision because their weight is a serious health concern.</p><p><b>Determine Your Maintenance Calories</b></p><p>I've written a post about how to do this here <a href="http://trineetfitness.blogspot.com/2023/03/how-to-determine-your-maintenance.html" target="_blank">How To Determine Your Maintenance Calories</a></p><p><b>Setting Your Calorie Deficit</b></p><p>You should NOT live most of your life in a calorie deficit! Maintenance is life!</p><p>The goal for a deficit is to eat as much as possible whilst still averaging a Fat Loss of 0.5kg per week. We DO NOT set the deficit as high as possible and hope you can keep it going!</p><p>In my opinion this is where most people go wrong, they set too big a calorie deficit and it's too tough to adhere to sensibly and sustainably and they don't achieve their goal. I see it all the time.</p><p>The reason working out your Maintenance Calories comes first is so that we can set a sensible and sustainable deficit and really set you up for success.</p><p>First step is to set a 10% reduction from your Maintenance Calories. I know most people straight away go to 500 calories from your food but for the majority of people this is too much to start with.</p><p>So, if your Maintenance is 2,000 Calories, let's start at 1,800 and see how your fat loss goes and more importantly, how do you feel! This is the exact approach I take personally.</p><p>Any number below your True Maintenance Calories will be a deficit, let's find a place where you feel good and you are steadily losing body fat.</p><p>So now what do you do? You do your best to stay at that number for a minimum of 2 weeks before you change anything! Your body will start adapting but sometimes it takes time, so be patient! </p><p>DO NOT continually drop your calories at this point because you are impatient to see results or you have no idea what is working!</p><p><b>Activity</b></p><p>Your calorie deficit can be derived from a reduction in calories, a "sensible" increase in activity or both. My general advice is to do a combination because obviously I want everyone to be active for all the health benefits.</p><p>I encourage everyone to average a minimum of 7,000 steps per week. If you have good energy levels in a deficit you could increase this to a maximum of 12,000. </p><p>If you dramatically increase your activity levels whilst decreasing the amount you eat, expect to feel extremely fatigued and start to find it difficult to adhere to your calorie deficit.</p><p>If you are doing at least 3 structured workouts a week and averaging at least 7,000 steps a week, that is more than enough to both keep you healthy and ensure you lose body fat at a sensible rate. More does not always = better, it usually means you need to eat more!</p><p><b>Lifting Weights</b></p><p>None of my clients enter a Fat Loss phase without lifting weights. Muscle must be protected when calories are lower. So if you are not lifting weights and you want to lose body fat, then one of the best things you can do for your health is to start lifting as heavy as you can, even if that's at home initially.</p><p>One of the most important times to resistance train is when you are in a fat loss phase. You need to protect the lean muscle on your body at all costs or you come out of the fat loss phase with less muscle, skin that's loose and a body shape that can ultimately look and feel worse than when you started.</p><p><b>Food Quality</b></p><p>It's obviously important to quantify that the quality of what you eat, of course, matters but so does sticking to your calorie deficit. I'm afraid energy balance is King in a fat loss phase.</p><p>So, make sure to increase your food volume by increasing the amount of fruit and vegetables you eat, if you know you currently don't eat enough. Aim to eat at least 2 portions of vegetables with every meal and add in a couple of portions of fruit. Not only will it improve the quality of your meals but the increased volume seriously helps to keep you fuller.</p><p>Protein, a very important aspect of your fat loss phase is to ensure you are eating at least 100g of Protein per day. As an example 100g of Raw Chicken is about 30g Protein. I have lots of ideas if you find it difficult to eat enough protein, please just ask.</p><p>Not only does eating enough protein in a calorie deficit mean you can protect your body from using your precious lean muscle but it will keep you fuller for longer. Protein is the most satiating of all the macro nutrients (Protein, Fat, Carbohydrate).</p><p><b>Sustainability</b></p><p>If you set your calories too low, this fat loss phase is potentially going to get very rough which can lead to an inevitable under eat - over eat pattern. If this is you, I am giving you permission to eat a bit more each day than you currently are. You do not have to have lots of days where you need to over eat to compensate for serious under eating.</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Fc1mYWBcrzFZWhrxNQ7CGHdGqsb8_yt1SOalcNg2IA0OhPBmDlGkk9Fxs39L9Cqx4wOZLDG0Fct_2R0_9Ct_tp11ayKlF5KK4xkNDkjP2kn-5PyiAsZBemWdK2bLTTed3lhHlKwktdqdNDyQCoGGrIAPT9beT2ILI0SH9s8WHTxTjuFiJoIOHzLA/s1170/Weekends.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="929" data-original-width="1170" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Fc1mYWBcrzFZWhrxNQ7CGHdGqsb8_yt1SOalcNg2IA0OhPBmDlGkk9Fxs39L9Cqx4wOZLDG0Fct_2R0_9Ct_tp11ayKlF5KK4xkNDkjP2kn-5PyiAsZBemWdK2bLTTed3lhHlKwktdqdNDyQCoGGrIAPT9beT2ILI0SH9s8WHTxTjuFiJoIOHzLA/w320-h254/Weekends.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Graph from Renaissance Periodisation</td></tr></tbody></table><p></p><p>If your weekends look like the graph above, it's time to revisit your numbers so you can make the progress you need to achieve your goal.</p><p>Preoccupation with food. If your every waking moment is consumed by this, you are not eating enough or your food choices may be sub optimal so you are never really satiated. Ensure you are eating enough protein and lots of fruit and vegetables.</p><p>When you eat too little in a fat loss phase everything in life can feel horrendous. It does not have to be like this! Staying in a more modest deficit than you originally planned and feeling just some slight hunger before meals or almost no hunger at all is a great place to be in a fat loss phase.</p><p>If you can't adhere to your calorie deficit for 3-4 months, it's simply not sustainable and you need to reach out to someone for some support or make the decision that the cost v benefit of a fat loss phase is just not worth it. Either is perfectly fine, life is for living fully.</p><p><b>Keys To Success</b></p><p>Conduct your Fat Loss Phase in a Sustainable and Responsible manner and respect your wonderful body.</p><p>Think LONG TERM, do not rush! If you need multiple phases of fat loss and maintenance, that's normal, trust me. You just keep going through these cycles until you look and feel your absolute best!</p><p>Your starting calories have to be high enough to allow you to very gradually drop them. As you get leaner and weigh less your calories will probably need to drop so starting at 1,200 calories means the only way is down and life will feel pretty horrendous there! You are also at a much higher risk to develop a horrible relationship with food and your body.</p><p>As an example my clients never go below 1,600 calories, ever! It's just not necessary if you start with a good healthy metabolism out of a maintenance phase.</p><p>My last piece of advice is if your fat loss phase has been going on for more than 4 months and you are not making progress, please come out of it and bring yourself back up to Maintenance. </p><p>There are lots of reasons your calorie deficit has stopped working (mainly due to adherence) and it's honestly time to give your mind and body a rest. Try again in 6 months if you really want to x</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-73312765854713110472023-03-21T13:11:00.001+00:002023-03-21T13:11:31.529+00:00How To Determine Your Maintenance Calories<p><b><span style="font-size: 13.5pt;">How To Determine Maintenance
Calories</span></b></p>
<p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">I would use a generic Total
Daily Energy Expenditure calculator like this one <a href="https://www.calculator.net/tdee-calculator.html" target="_blank">Calorie
Calculator</a><o:p></o:p></span></p>
<p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">Now you have your starting
calories it's time to spend at least 3 weeks consuming on average this number of calories <o:p></o:p></span></p>
<p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">If your weight continually goes
down then you are in a deficit so add in 100-200 more calories until your
weight stabilises for a couple of weeks. The same if it's constantly going up
in that first 10 days. We only want to see minor fluctuations and that the average
over time is the same.<o:p></o:p></span></p>
<p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">If you are already tracking and
you know what your deficit calories are it's time to increase them to the point
that your weight stabilises. As a rule of thumb I add 200-300 calories and we
monitor and adapt until your weight stabilises.<o:p></o:p></span></p><p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">Maintenance is where you should spend most of the year, a fat loss phase should be 12-16 weeks, leaving you the rest of the year to work on improving your strength, body composition and your other fitness goals.</span></p><p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">By spending the majority of the year at maintenance or a slight surplus (if you want to maximise your ability to grow more muscle) your body will adapt so that when and if you want to enter a fat loss phase your calories are in a good place when you start to gradually drop them. </span></p><p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">If you have NEVER mastered a Maintenance Phase of 6 months or longer then this must be done first before you even consider a fat loss phase.</span></p><p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-size: 13.5pt;">Your good habits need to be totally dialled in. Things like:</span></p><p style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"></p><ul style="text-align: left;"><li><span style="font-size: 18px;">Lifting weights regularly (at least 3 times a week)</span></li><li><span style="font-size: 18px;">Eating enough protein every day</span></li><li><span style="font-size: 18px;">Having a good relationship with food, by that I mean total food freedom</span></li><li><span style="font-size: 18px;">Not being at all bothered by scale fluctuations</span></li><li><span style="font-size: 18px;">Averaging 7,000-10,000 steps per week, routinely</span></li></ul><div><span style="font-size: 18px;">When you first come up to Maintenance, yes, your weight is going to go up but please remember this is not FAT! This is a mixture of:</span></div><div><ul style="text-align: left;"><li><span style="font-size: 18px;">Increased food volume</span></li><li><span style="font-size: 18px;">Increased water as a result of increased food volume </span></li><li><span style="font-size: 18px;">Increased glycogen, as your body can store more carbohydrate in your liver and muscles.</span></li></ul><div><span style="font-size: 18px;">There are all temporary and once you start regularly eating at maintenance your body weight will in fact be "maintained" Maintenance is just that, you are maintaining your body weight, not increasing it over time.</span></div></div><div><span style="font-size: 18px;"><br /></span></div><div><span style="font-size: 18px;">By staying at Maintenance for large periods of time, you allow your body to restore healthy metabolic function. You need to take breaks from fat loss phases to allow this to happen.</span></div><div><span style="font-size: 18px;"><br /></span></div><div><span style="font-size: 18px;">Ideally you will spend twice as long in a Maintenance phase as you would a fat loss phase. So a 3 month fat loss phase is followed my 6 months at Maintenance x</span></div><div><span style="font-size: 18px;"><br /></span></div><div><span style="font-size: 18px;"><br /></span></div><p></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-24866675879859299502023-02-28T13:34:00.003+00:002023-02-28T13:34:45.167+00:00Things My Busy Clients Do For Their Health<p>They all lift weights (at home!)- Yes every single one of them! It's too important for too many reasons and it's the part of their fitness they need the most help with. I deliver the most value teaching them how to lift well and achieve some awesome goals along the way.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ofImIw0TKGjLpWjIffkGdiqQ_HL-NBLRZddumPiYCYOXZN7H1fhihJZCpBvuZGRilvE617DhtvQ27E7bzRbh8CjhrBUmLR5txjEkKok8pHz9hoVyxrsL87zY12zq2hCU9tp3831OlQZQvJisCqKR5jdz8mIz4XUWSH8CRa4DCnGUffDjqOnyEQ-z/s275/Resistance%20Training%20Women.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="275" data-original-width="183" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ofImIw0TKGjLpWjIffkGdiqQ_HL-NBLRZddumPiYCYOXZN7H1fhihJZCpBvuZGRilvE617DhtvQ27E7bzRbh8CjhrBUmLR5txjEkKok8pHz9hoVyxrsL87zY12zq2hCU9tp3831OlQZQvJisCqKR5jdz8mIz4XUWSH8CRa4DCnGUffDjqOnyEQ-z/s1600/Resistance%20Training%20Women.jpg" width="183" /></a></div><p></p><p>They understand progressive overload and try to increase either the reps or the weight they lift, sometimes both. They see progress, it helps motivate them to keep going and they keep moving closer to their goal.</p><p>They do a form of cardio they <u>enjoy</u>, walking, running, swimming. This is the bit most people can do alone or with someone other than me. Unless they have a performance goal I don't look at the mechanics of how they do their cardio, unless they have concerns. My runners and triathletes all have an initial assessment just to make sure their isn't anything that might cause an issue down the line.</p><p>They tell me how much time they realistically have to fit everything in and we make it work. They also know that I won't be shouting and screaming if they don't do everything one week!</p><p>They focus on their goals and the challenges they set themselves and do not obsess about the number on the scale. We find at least two or three goals for them to work on, doing 10 full press ups, building up to running 5k, prioritising sleep, hitting a minimum number of workouts per week, a step count challenge etc. </p><p>They are <u>patient</u> and understand that changing habits takes time and changing your body shape, takes even longer! I've spoken about delayed gratification with all of them and thankfully they get it!</p><p>They take progress photos every month. To see real change does take time and I personally think it's a great way to reinforce delayed gratification. Do the work every week and then let's see how you have changed in a month. When my clients see the changes, it's very empowering and they just keep going!</p><p>None of them are currently in a calorie deficit. It's not because I am against people dieting it's because for most people (whose health is not at risk) it should be a tiny portion of time in a year. My clients eat at maintenance or just above (like 100-200 calories) which gives them tons of energy for life and workouts and they also aren't food obsessed because they eat enough!</p><p>They aim to eat at least 80g protein but most are closer to or just over 100g. If you want to see more muscle and definition, you have to build it and your body has to repair and for that you need protein. Many processes in our body require protein not only building muscle, enzyme production, hormone production, bones, hair, skin, transport of molecules around the body and Immune function.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB5cVABdeQ6G5bL26zPMixGteskynuI5Ugm_Zc3vMooOvfzdU6LCSjU_QWmqhV38VGoMg97qWC-WtKHdIfhg-LlTxRwMnnqYMPD_78Uy_upIrdB-n4KK8YavKGvThTUs2zPoRARe9uFOv8pK9DRh3PzPQPqKWW0gmz2cvFdf6lmBY8jrnwsA2Trrlo/s640/Healthy%20Life.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB5cVABdeQ6G5bL26zPMixGteskynuI5Ugm_Zc3vMooOvfzdU6LCSjU_QWmqhV38VGoMg97qWC-WtKHdIfhg-LlTxRwMnnqYMPD_78Uy_upIrdB-n4KK8YavKGvThTUs2zPoRARe9uFOv8pK9DRh3PzPQPqKWW0gmz2cvFdf6lmBY8jrnwsA2Trrlo/w200-h200/Healthy%20Life.jpg" width="200" /></a></div>They understand food has no moral compass, food is just food. Calling food good or bad is inherently problematic. Just because a food is lower in nutrients does not mean you have to cut it out completely. Of course we want to have a diet high in nutrients but food with a lower nutritional content has it's place too.<p></p><p>They can eat out without anxiety. They learn how to enjoy time with friends/family <u>first</u> and food/drinks <u>second</u> is a muscle that needs to be worked. Making choices that align with your goals and values makes eating out a whole lot easier. Sometimes you might choose a huge salad and sometimes it will be the steak and fries. My clients always keep in the forefront of their mind that no one cares about their food choices (as long as those around you get what they want!)</p><p>Living a healthy life doesn't mean living a boring life, it means finding what is important to you and what is not and making time for the things that you believe are worth doing x</p><br /><p><br /></p>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0tag:blogger.com,1999:blog-7925666721329742216.post-44997329219771738912023-02-07T14:39:00.001+00:002023-02-07T14:39:37.889+00:00How Exercise Can Help Improve Peri/Menopause Symptoms<div class="separator"><div class="separator" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="503" data-original-width="396" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigjGecmUXPjXHz68eoKxgdCWbJPnEyx2GGUNIRbLt0SbqPpqkQgYdHGFJdHqOfojEdf0DVsWk-Y-sUY6gY88E5RJpadaOZCSbcVW_2S5AGVZC9BaL8LarIpaj5kckKIqxdWnVrj6kjpuSODWgZes2_YtF8N3WiqMDoq2CsNAyOelAaBhqfTeYDIvEu/s320/Meno2.png" width="252" /></div></div><div class="separator"><div class="separator" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="502" data-original-width="392" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC76-Rvf6HPDC3vyvUGV05qFYQIZydytW8ZpDT6xa6hQInXyoDhBjhJ8wrsprjmt5EA4WX_U61lo1my4nZvL5BeHFjQOIqRtWbxvMg89Xk9UXdv2JpmLsawn2Eor5nJanJJyWv4U25_3yC3vcePOp4SdTbyC3eXJYY5HXOPBMy-CBFqTRn0Zq5f80O/s320/Meno1.png" width="250" /> </div></div><p>There are women who for differing reasons can't take HRT (or perhaps choose not to take it) but want to actively do everything they can to optimise their health and improve the effects of menopausal symptoms, which can feel debilitating if you can't/don't take HRT.</p><p>Many of the benefits apply to women of all ages, not just those women going through menopause. Women experience varying levels of symptoms and some may experience them at very low levels. The fact remains that decreasing estrogen impacts our bodies in many, many ways and it's important to do what you can to protect your health, whether you take HRT or not.</p><p>The government guidelines <a href="https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,a%20week%2C%20or%20every%20day" target="_blank">Physical Activity Guidelines</a> for exercise for men and women aged 19 to 64 are as follows:</p><p style="text-align: left;">x2 Per Week Full Body Resistance Training. Bodyweight, bands or weight are all acceptable. 10-20 Minutes would be enough</p><p style="text-align: left;"><u>Plus</u></p><p style="text-align: left;">150 Minutes of Moderate Activity per week (such as brisk walking, cycling, dancing, tennis, hiking)</p><p style="text-align: left;"><b>Or</b><br /></p><p>75 Minutes of Vigorous Activity per week (such as running, swimming, fast cycling, football, rugby, netball, hockey, skipping)</p><p></p><p style="text-align: left;">Your target can be achieved with shorter very vigorous, very intense activities (such as lifting weights, circuit training, hill sprints, spin classes, interval running)<br /></p><p style="text-align: left;">You can mix up moderate, vigorous and very vigorous activities.</p><div style="text-align: left;">This can be spread between 4-7 days.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Try to reduce the amount of time spent sitting and break up long periods of inactivity with some movement.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">These guidelines can also be followed by disabled adults and pre and post natal women.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">The health benefits for women at this time in life are so plentiful that I encourage any and all women reading this to start to find forms of exercise that are enjoyable (I know that's a stretch for some women!) it's so important that I go on about it all the time!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">The government guidelines might be intimidating but the goal is to build up slowly to hitting that as your minimum over time x </div><div><div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /></div></div></div>Anita - TriNeet Fitnesshttp://www.blogger.com/profile/09353750164548702717noreply@blogger.com0