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SMARTE Goals

October 9, 2023/in Mindset /by David Blair

The mind is a ‘goal-seeking mechanism’. Whatever you desire, with sincere intention, will be delivered to you. Unfortunately, most people use this energetic power to their detriment, focusing on what they don’t want rather than what they do want.

An example of a positive goal is: On the 30 th June 20XX, I am at 18% body fat and I am a size 12; as opposed to I need to lose 12 kg of body fat/ weight by 30 th June 20XX.

If you link a goal to your purpose, there is a far greater chance of success. A goal without purpose is like a spur of the moment, ‘New Years Resolution’ with little chance of success.

Your goals must be SMARTE:

Specific

The goal needs to have clarity and be specific. Describe exactly what you will see, feel, hear, (and to a lesser degree) taste or smell when you have it. Unless you ask
specifically for what you want, you are unlikely to get it. Use specific numbers if possible. What will this outcome get for you or allow you to do?
Note: In most cases, it is better to set a body fat percentage goal rather than aim for a particular weight. If you’re obese, then weight goals are best, but if you have less
weight to lose, continual focus on your weight will mess with your head, distract you from the real issues and is more of a hindrance than a help. How your clothes fit or
your body fat percentage is a far better indicator of progress.

Meaningful

The goal needs to create a strong, heart-felt desire for you to accomplish. Write downwhat inspires you about this goal and make a list of your personal reasons for needing
to accomplish this goal. This should be in line with your purpose and be for you!

As if Now

Your goal should be written in Present Tense but with a date in the future, e.g. ‘It is now 30 June 20XX and I am at 18% body fat and am a size 12’.

Realistic

The goal needs to be realistic. Your goals should be challenging but achievable. Nothing breeds success like success. It is disempowering to strive for goals that cannot be
reached. For example, your weight as a 17 year old may not be attainable. Set a target. Maybe the target needs to be an interim target to enable you to reach a shorter-term
goal and then re-assess to continue further or not. This enables you to focus more easily now on what needs to be done in order to reach the larger goal. The best
strategy for successful lifestyle change is to set these small, achievable goals that fit your lifestyle.

Tangible

The goal needs to be tangible and therefore measureable. You need to be able to explain it or see it. Write down how you will measure your progress. Set a target of a
clothing size, specific weight, body fat percentage, etc. It is advantageous to also set non-weight loss goals that will help in your weight loss endeavours, e.g. to run a fun
run.

End Step

Describe the final thing (scene) that has to happen for you to know you have accomplished the goal. Step outside of the goal and see the final scene. Describe
exactly what you will see, feel, hear, (and to a lesser degree) taste or smell when you have it.

Bad Fitness Habits

July 10, 2023/in Exercise /by David Blair

In case you’re confused why you don’t seem to get the results you’re aiming for no matter how you religiously sweat it out every day, getting fit might not be just about exercise alone. Apart from your workout plan, your lifestyle and habits outside of the gym may have a bigger effect on your fitness goals than you think. Know what these habits are so you wouldn’t keep wasting time cranking it out in the gym, yielding little or no effect at all.

Excessive Cardio

Yep! There’s such a thing as too much cardio in isolation. The best way to burn fat is indeed through cardio exercises BUT if you go overboard with cardio workouts, it can diminish your overall muscle mass, leading to a decrease in your metabolism which in turn will lead to a fat-loss plateau. Instead of focusing on cardio alone, alternate it with strength training and fine tune your diet, making sure you won’t fall short of the nutrients essential to your body.

Not Enough Sleep

Have you ever noticed that you seem lethargic and tire easily during your workout routines when you haven’t had a good sleep the night before? Sleep aids in muscle repair and recovery. Without it, you won’t be at your best for an intense exercise workout. In addition to that, sleep alleviates stress and reduces cortisol levels that are responsible for stabilising testosterone and HGH production to process fat. That being said, make sure you get at least 6 to 8 hours of sleep every day.

Bad Form

Many people do not understand the importance of good form when exercising. It may be because they’re beginners or they just lack proper guidance. They do not realise that exercising in the wrong way can put your muscles and joints at high risk of injury. Not to mention, it diminishes the effect of the workout. If you’re not sure about your form, ask assistance from a certified trainer. Work on correcting your bad form as soon as you can because old habits are harder to break.

Inadequate Protein in Your Diet

Protein plays a significant part in the recovery and restoration of your muscles after a vigorous workout. A diet rich in protein aids in the metabolism of fat in your body. This is due to the fact that protein takes a lot longer to break down, thus your body burns more calories while digesting.

Starving and Bad Food Choices

Starving yourself to shed fat is, by far, the biggest misconception regarding weight loss of all time. Ensure that you get the nutrients that your body needs. You will generally need a post workout meal to help in the repair process of the muscles worked. Make sure you consume the best fuel you’re your body and stay away from processed and refined foods and maintain a healthy combination of proteins, carbohydrates and healthy fats.

Exercising on an Empty Stomach

How can a car keep running when it’s out of gas? The same analogy can be applied to humans. Many fitness experts advise fuelling your body before working out. Doing cardio on an empty stomach in the morning (a.k.a. Fasted Cardio) have both positive and negative effects to your body but still it’s sustainable.

You see, when you run low on blood sugar, glycogen will be extracted from your muscle tissues. The result? You start losing muscles instead of gaining them. Either that or you get dizzy and pass out, whichever comes first. You don’t have to eat much. You can have a banana, some berries or some yogurt 45 minutes before you start exercising.

What’s Realistic? – A Guide to Effective Weight Loss

April 10, 2023/in Mindset /by David Blair

Many people start out on a journey to lose weight with unrealistic expectations that not only can’t be reached in a healthful way, but also, can’t be maintained. That is, by far the majority of people that lose weight rapidly, put the weight (and often more) back on. You may have taken a decade or two to put on 10 or 20 or 30 kg, you should not expect to lose it in an unrealistic short timeframe.

For most people, a loss of 500 grams per week is realistic. This may be a little more if you have more weight to lose, and less when you approach your ideal weight. Your body has a natural ‘set point’ and will naturally try to maintain what it thinks is your natural weight. This ‘set point’ needs to be naturally adjusted gradually. Also, when you lose weight too quickly, especially when you do it with diet alone, you will lose muscle mass which affects your metabolism. This in turn makes it increasingly difficult to lose weight but also causes you to put weight (with a bit extra) back on. This cycle of dieting decreasing metabolism dieting etc. is very difficult to turn around.

How Much Do You Really Need to Eat?

If you eat exactly the number of calories your body needs for your basal metabolism and physical activity, your weight will remain stable. Weight gain will occur when you consume more calories than your body burns. These extra calories are converted into fat and stored within your body. Approximately 50% of fat is stored under the skin. Conversely, if you use more energy than you take in, you will lose weight. To lose, 1 kilogram of weight, you need to expend 7700 calories more than you consume.

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Calculate your daily requirements

Firstly, calculate what your daily requirements are and then manage your eating intake (e.g. food choices, portion sizes and frequency of meals) accordingly. If the energy consumed is not used, the balance will be stored as fat.

You can assess how many calories your body requires by calculating your Basal Metabolic Rate (BMR). Your BMR is the amount of energy (calories) that your body needs to function and maintain itself. You can then use this information to calculate how many calories you need to consume to lose weight or maintain a particular weight. For fat loss, the aim is to expend more calories than you consume. To achieve a weight loss of ½ kg per week the deficit needs to be 550 calories per day. The aim should generally be a deficit of 500–1000 calories per day. This can be more if you weigh more than 130 kg. Minimum calorie intake should be 1200 for women and 1600 for men. This however, will be dependent upon your size.

Note: Calorie restriction (without exercise) may lead to greater fat storage. During moderate caloric restriction, exercise helps maintains your BMR.

You can use the formula below to calculate your BMR.

BMR = {[9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] + S} x activity factor

where S is +5 for males and –161 for females.

Activity Factor

1.2 Sedentary (little or no exercise, desk job)
1.375 Lightly active (light exercise/sports one to three days/week)
1.55 Moderately active (moderate exercise/sports three to five days/week)
1.725 Very active (hard exercise/sports six to seven days/week)
1.9 Extremely active (hard daily exercise/sports, or two times/day training)

The ideal macronutrient breakdown

Providing you restrict your calorie intake to the amount calculated, you will lose weight. This will not, however, allow your body to necessarily perform optimally. Your body requires certain amounts of protein, carbohydrates and fats and the balance of these is very important. Our bodies convert food into energy and nutrients from these macronutrients in order to perform our daily functions. Focus on nutrition for optimal performance and weight loss will happen.

Even racehorses are fed quality food in precise portions to get the best from the horse. Shouldn’t you treat yourself just as well?

In summary, the macronutrient requirements for optimal weight loss and health are:

Protein – 1.05 g per kilogram of body weight
Fat – 20 – 30% of your overall calorie intake (Use 25% for your calculation)
Carbohydrates – The remainder of your calorie intake will come from carbohydrates. This will generally be (but is determined by your overall weight) 50–60% of total calories.

Exercise is the foremost predictor of weight loss success (including maintenance), i.e. people who commit to exercise are the ones who are the most successful. With this commitment often comes an increased discipline in food choices and other factors that affect weight loss. It is imperative that you plan regular physical activity that can be maintained. The common barriers that people have are lack of time, lack of facilities, lack of money or lack of workout partners. Do whatever you need to do to include exercise in your daily life.

You Can’t Change a Problem with the Same Thought Process That Created the Problem

January 9, 2023/in Mindset /by David Blair

Are you frustrated at losing weight only to put the weight back on? Are you struggling to budge that last 5 – 7 kilograms to fit into your favourite outfit?

Chances are, you are going about it the wrong way, either having unrealistic expectations or losing weight in such a way that makes it difficult to maintain your weight loss.

The vast majority of people who lose weight regain it, and most people who get fit, get unfit.

Holding on to what you’ve achieved ALL comes from your mindset. If, in the past, you have not maintained the results that you have achieved, you need to discover why you have self-sabotaged – and only you know that. Referring back to your food diary, or observing eating triggers, may help you to identify the reasons. Whatever the case, continuing to do what has not worked in the past is ‘insane’!

The divide in today’s society between health and wellbeing, and a lack of the same continues to grow. Whilst the majority of people continue to gain weight and/ or lead lives of less than optimum health and wellbeing, there are a minority who are actually improving their health, wellbeing and quality of life with the choices that they make.

It’s worth the effort because you are worth it! You deserve to have the body and the quality of life that you desire.

So, go ahead. Make the changes that you need to make TODAY and create your best life now.

Getting Ready

While the theory of weight loss is simple (energy in versus energy out), the practical reality of transforming your body and creating lasting change is significantly more complex and challenging. What’s happening on the outside is largely a reflection of your state of mind.

Creating change

The four steps needed to bring about a change are:

Awareness → Focus → Support → Action

Awareness

Become aware of what it is you need to change. We are boxed in by the boundaries (conditions) of our thinking, e.g. our environment, conditions, patterns and programming. It may be that you need to change your eating, exercise, stressors or social habits (or all of the aforementioned). It may take considerable thought and reflection to establish what you need to change.

Focus

Change the way you do things by changing your neural pathway (habit) immediately. You need to be committed to the process of change. It’s not enough to consciously decide to make a change. Change happens at the sub-conscious level immediately. Everything prior to the change is just a lead up or a set-up. What is it you need to change and what habit will you replace it with? Create a compelling pathway – what will it feel/ sound/ look like? Pave your imagination with as much detail as possible. If you have been able to develop poor eating habits, then you are equally able to develop healthy ones.

Support

Form a circle of support around you. Ideal people to provide this support include family, friends, co-workers and/ or a coach. They are generally people that want to help but sometimes may not know how.

Action

We create via our actions or not. When you make the decision to change something, it is important to establish clearly defined, manageable steps that will lead you to accomplish your goal. Learn to love doing what is necessary to accomplish your goals, e.g. eating well, food preparation, cooking and exercising.

You cannot achieve change without taking action! You need to decide if you are willing to do whatever it takes to accomplish your goal or whether it is just wishful thinking. If you are not ready to make the necessary changes, it is better to admit to yourself that now is not the right time, and wait until the time is right. Trying to do something that you are not totally committed to will just lead to failure. This will adversely affect your belief system, making it harder in the future when you do decide you’re ready.

All problems and solutions are created in your imagination. You can’t change a problem with the same thought process that created the problem.

Commitment to change

Change can be difficult, but by establishing a definite reason (purpose) and creating a strong support base, together with education, you can become a person who exercises regularly, eats well and loses weight successfully.

There are some things you can’t change and other things that you can. The key is to focus on what you can and need to change and forget the rest. Invest your physical and emotional energy where you will get the best return for your effort. When you have identified what you can change, create action and finish what you start. Many people spend their lives not finishing stuff. If that’s you, this is the first thing to change. Do it now!

The Advantages of Working Out at Night

December 19, 2022/in Exercise /by David Blair

After a busy day at work or a long commute, most people reserve their evenings for downtime–sitting down with a good book, a couple of hours in front of the television or a good soak in the tub. But, there are some people who can be found hitting the gym or jogging around the park as the sun sets. We commonly associate workouts with early mornings, as you’ve probably heard many times that morning exercises are great for jump-starting your day and for soaking up some vitamin D. However, evening workouts can prove to be beneficial and have become more popular, particularly among people who may have irregular work schedules.

De-stress

Releasing your frustrations on the treadmill can be a great way to decompress after a long day. Take your mind off the worries and stresses of the day and instead, focus on you. Throwing yourself into mindful and productive physical activity can bring you back down to earth instead of simmering in all your negative thoughts as you might usually do when you get home.

No time pressure

With the day’s work done, you don’t have to keep checking the clock while working out. This leads to more focus allowing you to maximise your workouts.

Less crowds

If you choose to drop by your 24-hour gym at later hours, you may find you practically have the whole place to yourself. If you’re the type of person who can work out better alone (or are just shy around big crowds), the gym might be your new favourite late night spot. There’s no need to worry about elbow room when using weights. You can take your time in the locker room and at the drinking fountain. Best of all, you can do circuit training to your heart’s content with all that unused equipment lying around.

If you’re a runner, you can worry less about dodging vehicles and fellow runners. Although, always take extra precaution. Let a couple of people know you’re out running alone or coordinate a group run. As for clothing, wear light or day-glo colours that will show up in headlights or any reflective gear or even a headlamp. Be aware of your surroundings at all times. You may even want to leave your headphones at home so you can clearly hear any cars, animals or people coming up behind you.

Better sleep

Want a natural solution to better sleep? While working out in the mornings normally get your adrenaline going, some studies have proven people can have higher quality sleep for a longer duration of time after lifting weights in the evening.

Calmer mornings

With your morning routine free of workout, you can focus on other things. There’s no need to lug around your gym bag to work anymore. You don’t have to worry about beating other people to the gym for first dibs on amenities. You can finally take proper morning showers and prepare and sit down for a real breakfast.

Smoothie Ingredients to Avoid If You Want to Lose Weight

November 21, 2022/in Nutrition /by David Blair

Whipping up a smoothie is such a simple and tasty way to get the nutrients you need during your morning commute or at your desk in the middle of the day. Smoothies are often used by dieters as meal substitutes, since they’re high in nutrients and can be low in calories. Be aware of going on some type of a smoothie or juice cleanse, though. Your liquid mini-meal should always be part of a balanced diet and lifestyle.

All those rich vitamins, protein, fibre and other such healthy ingredients packed into one drink seem to be too good to be true. Sometimes, that may be the case. Just because you’re throwing in fruits and protein powders doesn’t mean they’re great for you, especially if your smoothie is part of your journey to losing weight.

Here are the ingredients nutrition experts agree on that you should cut back on or skip entirely for your weight loss smoothies.

Fruit juice

Adding fruit juice seems like a good idea. It’s much easier to store those bottles of juice than to keep watch over fresh fruits. But fruit juices can do more harm than good when you’re trying to keep your waist trim. And, as you should know, sugar adds more weight. Even if they’re rich in fibre, some juices even contain more sugar than soft drinks!

Canned fruit and overly sweet fruits

Just like fruit juice, some juices contain more sugars than you need. They may not be artificial sugars, but they can still be more harmful to your weight loss goals. Canned or dried fruits may appear tempting, but canned fruits are packed in sugary syrup or juice. Meanwhile, dried fruits are just as calorific. Opt for the frozen variety, particularly berries, green apples, and citrus fruits.

Flavored and non-fat yoghurt

Yoghurt that already comes with bits of fruit or flavoured with fruit contain extra sugars. And, while the word “non-fat” may appeal to you, full fat yoghurts come more recommended. Fats can help you feel fuller for a longer time, which is essential if your particular smoothie is replacing a meal. Greek yoghurt especially is packed with more protein than other yoghurt varieties.

Whole nuts

Nuts are great sources of fat and protein, but they will make your smoothie gritty. On that note, nut butters can be tricky as well. Be sure they’re low or free of sugar.

Additional sweeteners

Sweeteners like honey, maple syrup, coconut sugar and agave nectars are still sources of sugars. Some of them may be less calorific than cane sugar, but avoid them anyway. If you really need an extra kick if sweetness in your smoothie, try sugar-free and calorie-free stevia extract.

Chocolate chips

You’ve probably read somewhere that a bit of chocolate can do you good, but not so much in your smoothie. For a healthier alternative to a chocolatey taste, add cacao nibs or unsweetened cocoa powder. They may not be as sweet as regular chocolate chips, but with the right blend of ingredients, it can result in a tasty treat.

10 Health Myths Busted

July 25, 2022/in Nutrition /by DavidBlair

There are many myths in all media justifying the consumption of almost any food or drink. Let’s look at some of those myths.

Red wine is good for your heart

There are definite pros and cons to drinking red wine. It is common knowledge that excessive alcohol consumption is associated with liver disease and for females, drinking alcohol increases risk of breast cancer. Yet, other studies have shown that the ethanol in any alcoholic beverage increases good cholesterol and reduces the incidence of blood clotting; thus reducing your risk of cardiovascular disease. However if you think that the glass of red wine is doing your health even more favours that other beverages then you can think again. Studies indicate that to get the added benefits of the additional antioxidants found in red (over other drinks) we would need to be consuming ~180 bottles a day!
Recommendation: Stick to no more than 2 standard drinks per day with at least 2 alcohol free days each week. If you don’t drink, then don’t start and certainly don’t binge drink as this is providing more damage rather than benefit to your health.

Dark chocolate is a rich source of antioxidants

Let’s get one thing straight, any health benefit of chocolate comes from the cocoa, so the darker the better. All the studies that look at the health benefits of chocolate have been looking at the consumption of very small amounts i.e. 1-3 small pieces per day. Studies show that chocolate may increase the health of your arteries, reduce blood pressure and improve your cholesterol ratios of good to bad. However, no matter what kind of chocolate you choose to consume; all of it is very high in kilojoules and does not contain the same array of vitamins, minerals and fibre as fruit & vegetables.
Recommendation: Don’t replace fruit & vegetables with chocolate. Instead, if you like dark chocolate, include small amounts of it in your diet as a treat every now and then. If you don’t like or don’t eat dark chocolate then there is no need to start.

One coffee a day is okay

Evidence suggests that coffee may reduce your risk of developing some cancers, boost your liver health and play a protective effect against stroke. On the other hand coffee has also been shown to raise the level of fat in your blood and the caffeine may have an effect on those who are sensitive to it, i.e. high blood pressure, heart burn, overactive liver, heart palpitations, insomnia and anxiety.
Recommendation: If you don’t drink coffee there is no need to start. Otherwise limit your coffee intake to 1-2 per day and be mindful of the amount of caffeine that you are consuming not just in coffee but also other foods and drinks e.g. chocolate, cola products etc.

Exercising in the morning increases your risk of suffering a heart attack or stroke

The idea is that as the body is somewhat dehydrated (having not consumed any fluids over-night) the blood is thicker and so more likely to cause a clot, leading to a heart attack or stroke. This rumour has not been confirmed!
Recommendation: The list of benefits from exercise (at any time of day) is very long. If there was a pill that could do everything that exercise could for your health, everyone would be prescribed it. The best way to get into exercise is to start slowly. Always check with your health practitioner to make sure you will be safe to start exercising.

Carbohydrates are fattening

This is a myth that has in and out of vogue over the years. Your body needs carbohydrates. Carbohydrates are by far the best source of energy for your brain and is used as the primary source of energy for your muscles. The trick with eating carbohydrates is to make sure that you consume those that are wholegrain. The more processed (white) a carbohydrate based food is, the less nutritious and also the less filling that food will be, making it very easy to over eat.
Recommendation: Replace white bread, pasta and rice with the wholemeal, whole grain or brown varieties. Another thing to remember is to watch your portion control. Having a bowl piled high with pasta and mince sauce is not going to do as much for your health but more for your waist line as having a smaller serve of pasta & sauce and a side salad.

[Insert name of your latest fad diet] really works

Fad diets do not work. Through whatever means they simply reduce the amount of energy that you eat compared to the energy that you burn each day. This is the basic science behind any weight loss. Often fad diets restrict certain foods groups such as dairy or carbohydrates and they certainly don’t allow your body to perform optimally.
Recommendation: Rather than constantly trying different diets, losing weight and then regaining it all (plus more) when you return to your normal eating patterns; why not make better dietary & lifestyle decisions everyday which will ensure your health is maximised, weight is manageable and you can have the occasional treat.

Margarine is better for you than Butter

This is a topic that is often debated. Butter is natural however it is high in saturated fat which may increase the incidence of heart disease and it is also high in salt helping to increase blood pressure. Margarine is manufactured using plant based hydrogenated oil creating a similar consistency to butter.
Recommendation: Always choose butter over margarine, but use sparingly. An ideal alternative is to use spreads such as hummus, avocado, mustards or relishes instead.

Fruit & vegetables won’t help prevent cancer

Fruit and vegetables are high in antioxidants and may or may not play a part in protecting against cancer. However, the impact that fruit & vegetable have on weight management as well as increasing daily fibre intake has a more that significant impact on the prevention of cancer.
Recommendation: Keep eating your fruit & vegetables. Ideally, at least 2 serves of fruit & 5 serves of vegetables every day.

Dairy foods are fattening

As part of many fad diets, dairy foods are often one of the first foods groups to get the chop. Studies, however, have shown that dairy foods are actually advantageous when trying to manage weight. Dairy foods contain protein and are generally classified as having a low glycaemic index (GI) (speed at which carbohydrates are digested and released into the blood after consumption). The lower the GI, the longer that feeling of being full will last after consuming a food.
Recommendation: The combination of the protein and the low GI means that dairy foods are actually great at keeping you feeling fuller for longer, and thus can help reduce the amount of food you consume on a daily basis.

Additional note: Low-fat dairy will not have the same positive affect as regular fat dairy as it often has a higher level of sugar causing a higher GI and, therefore, not creating the same level of satiety.

If I exercise and/or work out, I need to eat HEAPS of protein

An average adult required 0.8 grams of protein per kilogram of body weight per day. If you exercise strenuously, more protein may be consumed (up to 1.8 grams of protein per kilogram of body weight per day). The ideal level of protein for weight loss is approximately 1.05 grams of protein per kilogram of body weight per day. Note that any excess protein (or carbohydrate or fats for that matter) that you consume, will be stored as fat!
Recommendation: Rather than loading up on protein and as a consequence missing out on other vital nutrients, try eating protein rich foods such as lean red meat, poultry, fish, legumes, lentils, eggs, nuts and tofu mixed with complex carbohydrates (such as wholegrain bread, rice or pasta) and plenty of vegetables. Snack on fruit, nuts and dairy products for a nutrients rich diet that is the best source of fuel for your active body.

You’re Not Too Busy to Exercise

January 19, 2022/in Exercise /by David Blair

Not all of us can have “me time,” gym memberships, or sometimes even the will to get out of bed in the name of fitness. However, it’s usually the first step that’s the hardest to take, but also the most important. Even the most seasoned gym-goers will tell you that traveling to the gym can seem daunting, but once you’re there, it already feels like stepping over a huge hurdle.

Regular physical activity, as we all know, is extremely beneficial, but it’s also an overwhelming task that requires commitment. Even if you think you already have too much on your plate, you’d be surprised how much time you can find in your day or week to set aside for exercise. Read on to learn why you’re not too busy to work out and what you can do even if you think you are.

You probably wonder how some people you know manage to wake up early to go for a jog or early morning yoga practice. It takes some getting used to, but ultimately waking up early will come easier to you. Mornings will feel refreshed and rejuvenated, while you’ll get better sleep in the evenings. If you’re a night owl who has trouble shutting off their brain to fall asleep, regular exercise just might help you with that.

You don’t even have to go big. You can start small by walking or cycling to the supermarket instead of taking a car. Walking is an effective cardio workout that can even aid in weight loss, while remaining low-impact and virtually free.

Time is usually the biggest issue for people with nonexistent workout regimens. However, there are routines that can only take 30 minutes. That shouldn’t be too bad, should it? You could even squeeze in a power workout during your lunch break. A quick workout is certainly better than no workout at all.

And while you may not have the resources for a gym membership, you probably have a phone and access to the Internet. YouTube is brimming with free workout channels, from dance to yoga to Pilates. There are also numerous mobile phone apps that can help you track your steps, running distance, weight, heart rate, and more. They can provide you with daily workouts and some even incorporate games to take the stress out of exercise.

If you can get access to the gym, take classes. It’s tempting to just hit the treadmill, but how do you know that’s what’s best for you? Speak to a personal trainer or consult with your class teacher. Try all the classes you need to in order to find what works best for you. Maybe it’s cycling, yoga, rowing, swimming, or dance. Classes are also more motivational since you have classmates and an instructor to hold you accountable. If you’re not a gym-goer, find a workout buddy or a local group to practice with.

Sources: https://www.shape.com/fitness/tips/5-ways-find-time-workout-your-busy-schedule

https://www.self.com/story/sara-sampaio-dumbbell-raise-exercise-strengthening-shoulders

https://www.mindbodygreen.com/0-6291/5-Reasons-Why-Youre-Not-Too-Busy-to-Work-Out.html

Why Are You Hungry All Of The Time?

September 13, 2021/in Nutrition /by David Blair

Are you always feeling tired, dizzy and irritable? Is your stomach growling at you yet again? Are you currently reaching for your fifth snack of the day? While everybody else can seem to wait for hours in between each meal, it feels like you’re in a perpetual state of hunger. Maybe it’s just cravings or boredom or it could be your body trying to tell you something more serious. Hunger is more complicated than we think and is influenced by biological and psychological factors.

Too many refined carbs

While carbs are necessary, there are good carbs and there are bad carbs. Refined carbs fall under the latter category and these include soft drinks, sweets and grain-based foods made with white flour. That means pasta, rice, pizza, pastries, cereals, and bread. What happens when you eat too much refined carbs is a rapid spike in your blood sugar, which accounts for that “high” you feel after eating sugary foods. However, with the rapid high comes the equally fast crash. Low blood sugar levels signal your body that it needs nourishment. You should still eat carbs, but choose healthier alternatives like brown rice, quinoa, fruits and vegetables.

Lack of protein

If your problem is controlling your appetite, you can try to control by eating more protein. Protein increases your satiety, i.e., the signal that our bodies are full. Foods rich in protein include meat, poultry, eggs, nuts, seeds, milk and yoghurt.

Lack of fat

Foods with healthy fats can keep your stomach from growling all the time. Fat takes longer to digest, so that feeling of satiation can last longer and possibly tide you over to your next proper meal. Although, make sure your eating healthy foods that contain monounsaturated fat and polyunsaturated fat. Stay away from foods with trans-fat and limit saturated fats. Sources of healthy fats include salmon, tuna, mackerel, walnuts, avocados, eggs and olive oil.

Lack of fibre

Fibre does more than just promote better digestion, it can also keep your hunger in check. It takes a while to digest and promotes the production of hormones that make you feel full. Soluble fibre has been found to be more filling than insoluble fibre. Soluble fibre-rich foods include oatmeal, flaxseeds, sweet potatoes, oranges and Brussel sprouts.

Lack of sleep

Sleeping regulates the appetite-stimulating hormone ghrelin and not getting enough sleep means more ghrelin, which means more hunger pangs. Meanwhile, a healthy number of hours of sleep produce adequate levels of leptin, a hormone that makes you feel full.

Dehydration

Sometimes, your body is telling you it needs nourishment that’s not in the form of foods. You could simply be thirsty and a good number of studies have shown that sipping water can calm feelings of hunger.

Eating too fast while distracted

So much for the joys of dinner and a show. Not focusing on your meal can actually make your body unaware of exactly how much you’re eating. Likewise, eating too fast doesn’t give your body enough time to process that it’s getting nourishment.

Sources: https://www.healthline.com/nutrition/14-reasons-always-hungry

https://www.eatthis.com/always-hungry/

When’s the Best Time of the Day to Work Out?

August 9, 2021/in Exercise /by David Blair

Most people believe there’s no better way to jumpstart their day with a workout in the morning. Some people also like to wind down at the gym after a long day. Is there an optimal time to work out, though? When are the best hours of the day for your fitness needs?

According to experts, the ideal time for working out is late afternoon to early evening, which, for most people, is from 4pm to 7pm. However, working out in the mornings has its own health advantages, giving you energy and motivation throughout the rest of your day.

Overall, the decision lies in your lifestyle. Schedule exercise depending on your schedule and learn what habits you can form to make exercise seem less of a chore. This will allow you to stay committed to your routine. If you’re exercising in preparation for an event, such as a sports competition or a marathon, your workout time should coincide with that activity. If you have an early morning marathon, work out in the early morning. If you have a football match in the evening, train during the evening. This should help your body suitably prepare for the big day.

Evening

There are many advantages to working out at night, physically and mentally. Regular physical activity is a mindful and productive way to release your stresses of the day. There’s also less stress when it comes to time pressure and, if you’re a gym-goer, the crowds. When you’re working out in the evening, most of your day is done and you don’t need to keep checking the clock. Many gyms are open 24 hours, so by the time you arrive, the crowds have cleared out and you won’t be wasting your time waiting for your turn on the treadmill. If you’re an outdoor exerciser, running in the evening means worrying less about vehicles and other road-users.

Strength and flexibility have also been shown to be greatest during this time of the day. Experts have also noted that perceived exertion or how hard your body feels it is working is at its lowest in the closing hours of the day. This can be scientifically attributed to the body’s circadian rhythm or our 24-hour body clock, which causes body temperature to rise slightly throughout the day and peak in the late afternoon. Normally, exercise would get your adrenaline going, but some studies have shown that people who exercise in the evening can actually sleep better.

Morning

For some people, it’s easier to stick to an early morning workout schedule. You may be too tired at the end of the day to even consider putting on your trainers. Evenings are also usually more booked, like dinners, commuting, or late nights at the office.

Depending on your gym, you can avoid crowds in the early morning. Most people may not be early risers (or have just discovered the advantages of working out in the evening) and will head to the gym between 5pm to 8pm.

Morning exercise can indeed be a great start to your day. Your commitment to your fitness can motivate you to be as productive and health-conscious throughout the day, whether it’s choosing nutritious meals or being more driven at work.

Sources: https://www.shape.com/blogs/fit-list-jay-cardiello/which-better-am-vs-pm-workouts

https://www.verywellfit.com/whats-the-best-time-of-day-to-run-2911466

https://www.washingtonpost.com/national/health-science/what-is-the-best-time-of-day-to-exercise-its-not-when-you-think/2017/06/16/2020c3ba-51cf-11e7-be25-3a519335381c_story.html?noredirect=on&utm_term=.d55f9157b643