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Category: Worthing Personal Trainer

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….



Food Friday: Quick and fancy portabello eggs

In pilates the other day, we were doing a move overhead and Claire, our instructor, likened it to people on TV cooking shows testing out meringue. When I looked utterly bewildered she said to me, “Not a Masterchef fan then?”

I said, “I only watch one cooking show. It’s called ‘I Can Cook’ and it’s on Cbeebies!”

funny-picture-godzilla-cat-picture-gen-kanaiMy son, Max, is 1 year and 3 months old. He’s like a proper little boy now, running, climbing, destroying everything like he’s an enormous dragon-monster been let loose on the streets of Tokyo.

And I wasn’t joking when I said I watch I Can Cook! 🙂

I’m roughly the same level as those kids in the kitchen. If I sang while I washed my hands, I could blend right in.

But one thing I really like about that show is that they cook fancy looking things with just a few ingredients and simple instructions. And it’s real food!

Now, all that said, this recipe isn’t from there, it’s originally from awesome food blog Uproot Kitchen. But it’s so simple I can do it, can be knocked up in 20 minutes (from fridge to table), tastes great, and if you have company looks fancy as hell!

Oh and it’s vegetarian friendly too.

Portabello Eggs
Here’s what you need:



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 get that fat-loss train chugging!

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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!



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