10 of the best exercise, workout, and fitness hacks.

So you want to get fit and get the most of the time you spend exercising? You know what they say: work smart, not hard (but you’ll probably have to do both!)

Many people believe that you have to spend hours in the gym or run marathons daily see any sort of results but you’ll be chuffed to know that just isn’t the case. In fact, if you use the following hacks you can not only get the most from each session but you’ll also see the best results!

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Weight loss motivation

Weight Loss Motivation: How to not lose hope!

Weight loss motivation

Losing and maintaining weight can be super tough, but don’t worry and don’t lose hope. While it might be hard, it’s never going to be an insurmountable challenge, and if you follow these handy tips you’ll be much better equipped to reach your goals!

It’s all too easy to get knocked bag on your weight control journey (Just Eat, anyone?). We’re constantly bombarded with messages telling us to buy ‘X’ food and let’s be honest, it’s all too easy to sit back and watch Netflix on a Sunday afternoon than go for a run (But sometimes that’s ok!)

There are other challenges to weight loss too. From uninspiring meals to the demotivating feeling of putting even a small amount of weight back on. When it comes to weight loss motivation and finding out how to motivate yourself to lose weight you need to make the right decisions and manage expectations. Read on and find out how you can maximise your weight loss and make the whole journey easier.

Understand Why You Want to Lose Weight

Why do you want to lose weight? Is it a big event in the diary, looking for that summer beach body or are you just trying to get healthier? 

Whatever the reason, you need to understand why you want to lose weight. Weight loss is a journey and it has to begin somewhere and that begins with understanding why you need to lose weight. 

Make a list of the reasons and read through them daily as this will help you to stay focused when you need motivation. 

Set Realistic Goals

Set realistic fitness goals

Weight loss is not a sprint, it is a marathon. Therefore, you should not expect to lose weight quickly but you should plan to lose it slowly. Not only is this often healthier than rapid weight loss, but you’re much more likely to maintain this weight loss rather than put it back on after a quick drop in weight.

Set targets such as aiming to lose 1-2 pound per week or to get your body fat percentage down to (for instance!) 15% by a certain date. If you set goals that you simply can’t reach within that time, you’ll become disheartened and much more likely to set yourself back. Hitting manageable and realistic goals will give you a boost that helps you reach your next target too!

Fit it Around Your Lifestyle

We are all different and that means that different weight loss plans will work for different people. There are hundreds of different diets out there and not all of them will work. What you want to find is a diet that gives you what you want without forcing you into eating almost nothing. Every diet will work around a calorie reduction but that doesn’t mean that you have to forfeit everything. The right diet will help you achieve your goals.

You can even create your own diet plan where you can decrease your calories, eat smaller portions and eat healthy high protein snacks. You are in control of how your diet but getting it right is the key to staying motivated and losing weight.

Is Protein Important for Weight loss?

Record Your Weight loss

It is a brilliant feeling when that old pair of jeans fit you again or you hop on the scales and see that the number in front of you is lower than last time. However, to keep on track, a weight loss journal can help you to identify patterns that worked for you.

You can record the food you eat each day, you can record your exercise and your weight, all of which can be used to manage your weight loss journey efficiently.

Reward Yourself

Weight loss does not have to be a regimented experience. Of course, you are going to need to be disciplined and strict but you can reward yourself every now and again. So, when you reach that target, reward yourself with a treat such as buying yourself a new pair of shoes or going to the cinema. Rewarding yourself in this way keeps it interesting but it makes you realise that your efforts can be rewarded.

Join a Weight Loss Group

exercising in gym

Sometimes, you need to go on a journey with others in the same position as you. Their weight loss will inspire you, getting ideas about what you can eat can help and you can find people to exercise with. You can share your goals with them and you can share your disappointments with them, as they can help to lift you up and get you back on track. So, when you are dieting and exercising but not losing weight, they will be there to give you the encouragement you need.

Make a Public Commitment

Weight loss motivation doesn’t get much bigger than telling people about it. If you put it out there that you are going to lose weight then you will feel more inclined to stick to it. You can tell friends and family or even share it on social media. This is a great way of staying accountable for your weight loss.

Expect Setbacks

Our bodies are magical and mystical and even though you have stuck to your diet strictly, the scales are suggesting otherwise. As mentioned, weight loss is a marathon. It is a change to your lifestyle that you implement over a long period of time and so, you should prepare for setbacks. You might have lost 4 pounds last week but gained 1 pound this week and although it isn’t ideal, you should look to make it right. You will also need to prepare for those unavoidable instances where dieting just doesn’t work. That could be birthday parties or holidays but whatever it might be, stay focused and always remain on track.

Don’t Restrict Yourself too Much

Often, people will fail a diet because they are far too restrictive. You don’t have to be perfect to lose weight but you do need to be committed. Don’t go all out and try to race to the finish line. Instead, look at the bigger picture. One meal won’t pile on the pounds, just like one meal won’t help you lose pounds. So, if you have to have a big lunch, then go for it. The trick is to make sure you make that your next meal is a healthy one instead of thinking that you “might as well have another bad meal because I had an unhealthy lunch”.

Enjoy Exercise

If you are including exercise as part of your weight loss journey then find something you enjoy. There is no fun in exercising without enjoyment, so if you love cycling then get out on your bike or if you prefer group exercises such as spin classes or even Zumba then make it happen. 

The trick to weight loss is to manage it in the right way. Plan goals, have targets and don’t be too restrictive. If you make slow changes and are prepared for small setbacks then you are ready to lose that weight once and for all.

vegan nutrition 101

Vegan Nutrition 101 – Getting Enough Post-Workout Protein

Vegan Nutrition 101 – Getting Enough Post-Workout Protein

vegan nutrition 101

Recovery is key, there’s no two ways about it. If you don’t properly recover from a workout then you won’t see the results you could have and future sessions will be impacted too. How effectively you recover can be influenced by a number of different things. For instance, something as simple as getting enough sleep can do far more than any pill ever could!

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meeting fitness goals

How to define and meet your fitness goals

meeting fitness goals

Getting fit and active can mean many different things to many different people. For some of us it’s as simple as getting out for a few walks a week in the outdoors, while others will focus on training hard to compete in competitions. Whether it is running marathons, smashing triathlons or increasing muscle mass to compete in bodybuilding, setting goals is critical if you want to make the most out of your hard work.

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Oatein gym stress

Can hitting the gym help relieve stress? Yup.

Oatein gym stress

If you thought that hitting the gym was just about getting hench or becoming an Olympic level athlete then it is time to think again.

The thing is, we are all familiar with the feel-good factor that comes with going to the gym. Even if you dread walking through the door, you’ll leave feeling like the world is a happier, more vibrant place…and a lot better about yourself too. What’s not to love?

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healthy snacks on the go

Healthy Nutrition On The Go – 11 Snacks

healthy snacks on the go

Sometimes it is not possible to eat a hearty, healthy meal, especially when you are on the move. We all lead busy lives and that means that we can sometimes make the wrong choices when it comes to what we eat. It doesn’t have to be fast food that is unhealthy and convenient because with the right planning, you can have healthy snacks on the go. 

So, take a look at this list of low sugar snacks and high protein snacks that will really hit the spot.

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What should you eat after run?

Fuel right after your run, protein flapjack

What you eat after you have been for a run can help you to get the most from exercise but it can also prepare you for your next running session.

Running is an intense form of exercise and as a result, it uses up a lot of energy while breaking down muscle fibres and cells. Don’t be alarmed though, this is natural but you can make it all good again by eating the right things. It is simple enough but being armed with the correct information can help you to make the right decisions.

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Want to lose weight from running? Do it the right way.

Losing weight with running

We all know that exercise can help us to lose weight. It’s true when the say that the more you move, the more calories you burn and that is true when it comes to running.

If you want to lose weight from running then you need to make sure that you do it right. We all have the ability to run, but there is slightly more to it than putting on your running trainers and hoping for the weight to drop off. So here is how to do it right.

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