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Category: Worthing Personal Trainer

8 Ways to Drop Fat During Menopause

Let’s cut to the chase… Losing weight is hard. But overcoming the specific challenges thrown in by the menopause makes it seem almost impossible.

When that dreaded ‘M’ word knocks on your door, lets itself in, then sets up camp in your favourite chair, there’s a shift in the body’s hormone production. These hormonal changes are directly responsible for weight gain and a shift from stored fat in the hips and thighs (stored there for childbearing reasons) to storing fat more in your belly. As a double kick in the crotch, this increased belly fat also now increases your risk of heart disease.

Thanks Menopause.

On top of having to fight these hormonal changes, menopause also hits around the same time your metabolism slows down. It happens to all of us as we get older, the amount of food we put in our face at 30 or 40 is now packing too many calories for 50 to 60 year old us. If your diet and eating habits aren’t adjusted, then you will find that you are gaining weight quickly and that weight is harder to evict.

But we’re not done…

The hormone therapy often used to treat menopausal women can also cause weight gain and water weight gain due to bloating and water retention. Ever stood on the scales to find you weigh 5 pounds more than the day before? Yeah, that’s that lovely water weight! Fortunately, this particular weight gain is only temporary and is more easily controlled than fat weight gain.

It may seem all doom and gloom, but it’s not time to hang up your hat yet. I’ve personally taught hundreds of women how to punch the ‘M’ word in the face, and get rocking abs, hot hips, and fabulous thighs well into their 50s, 60s, and beyond.

Age really is just a number.

Menopause may come waltzing into your life like it’s the big ‘I am’, but here’s 8 things you can do to knock it down a few pegs:…



5 fat burning food swaps to painlessly drop 500 calories

Changing your eating doesn’t have to be painful. In fact it can be painfully simple! Just by making some simple substitutions to foods you already eat can drop several hundred calories from your diet without even trying.

Here’s 5 foods you can swap out straight away to go from Freaky Friday to Fat-Burn Furnace!

Bread for small pita

Assuming you don’t have a wheat intolerance, bread being the devil when it comes to weight loss is a little bit exaggerated. The real problem with bread is that it tends to come in pairs.

A slice of bread is anything from 80-120 calories depending on the size. Multiply that by two for a sandwich and you now have around 200+ calories before you’ve even started on the filling.

Instead switch out the bread for a small wholemeal pita bread. As well as cutting the calories, the pocket of the pita acts as bonus portion control!



Spotlight Sunday: Sara Travers – “What I learned was that I couldn’t just change one piece of the puzzle… I rearranged ALL the pieces.”

Apparently about three-quarters of women are heavier a year after giving birth. I was part of this statistic.

Back in the heady days before I had my son Arthur I’d been able to eat what I liked, never needing to worry about my weight. This completely changed as soon as he was born, and I had absolutely no idea what to do about it. I tried various forms of exercise, but nothing seemed to keep the weight off.

Over time, with all the pressures of parenthood, but without actually realising it, I gradually stopped doing many forms of exercise altogether. Things I enjoyed and kept me fit, like swimming. It was because I didn’t like the way I looked.

At the age of 3 Arthur started nursery, by which time I’d reached the stage where I just accepted not feeling happy about my size and the way I looked. I dismissed it as “just part of being a mum”.

But despite appearing to be OK about the situation, I wasn’t. I particularly didn’t like the fact that finding clothes to ‘get away with’ wearing was a constant battle in the morning.



6 Simple Ways to Meal-Prep Like a Boss!

One of the major hurdles in losing weight is the ability to prepare and cook healthy, low-calorie and delicious meals. Many of us mistakenly believe that that this requires endless hours in the kitchen concocting complicated recipes in the kitchen. Locking yourself in the kitchen so long you start to swear like Gordon Ramsey isn’t necessary though. All that is required is a little preparation.

Here’s 6 simple ways to meal prep like a boss!

meal-prep-time
1) Set aside a specific time to prep and shop each week

There’s a bit of an in-joke in the fitness world that Sunday is international meal-prep day. Although Sunday may not work for you, find a time that does work for you every week to shop for healthy meal ingredients and to prepare your meals….



5 Ways to Sort Post-workout Soreness

When you’re new to working out, few experiences are more off-putting than a bout of post-workout muscle soreness. The immediate post-workout period is misleading; you don’t experience soreness straight away, which leads you to believe you’re getting an easy ride. Then perhaps the next day, or even the one after that, it kicks in with a vengeance.

doms_memeDrumming up the motivation to return to the gym is difficult when your aching muscles are making it difficult to even get out of your chair. Fortunately, there are ways to tackle soreness so you’re more motivated for your next session.

Stretch like your life depends on it

Did you stretch after your workout? And if you did, did you stretch in the right way? While the generic stretches you learned during PE at school were okay, they’re not a match for targeted stretching that’ll address specific muscle groups or sports activities. Do your research and find out which stretches will best benefit your workout.

Factor in rest periods and cool down days

Even the boffins don’t know for sure what causes the muscle soreness, the most popular theory is that your muscles experience small tears, which then repair over the next few days. While you can’t avoid such injuries if you want to progress, you can factor in rest periods and cool down days to ease the pain. Taking days off gives your body time to heal and it’s during rest periods (especially sleep) that you produce more growth hormone. Alternatively, you can try a cool down day where you just walk or swim….



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