PW Physique and Fitness | Worthing and Sussex Personal Training and Weight Loss Blog

Nov102017November 10, 2017November 12, 2017

Spotlight Sunday: Gail Waller – “I feel so much more energised and I can cope with the challenges of being a busy working mum!”

In my 20s, I was a skinny thing who could eat whatever I wanted, spend entire weekends lounging around and not put on a single pound of weight. I had no idea how lucky I was! Fast forward to my early 40s and it was an entirely different story.

I had two young boys, was working full time in a fairly demanding job and studying to become a solicitor. Although my husband and parents were all really supportive, I found that there were never enough hours in the day. I was constantly thinking about all the tasks I had to do – sorting out a costume for World Book Day, sewing on Cub badges, writing college assignments, preparing for business meetings, laundry… the list went on and on. Finding time to exercise or eat properly seemed impossible….

Sep182017September 18, 2017October 4, 2017

It’s all about family (Monday motivation)

Prior warning, this is going to be a serious one! I’m going to be getting pretty deep here, so if you’re in this post looking for jokey, doesn’t take the world seriously Punshon, he’ll be back after a short interlude. 🙂

A couple of weeks back I had a photo shoot with my family. We went down to the little mini-woods in Goring Gap.

It’s great down there. It’s like a crack in the universe. You just step through a tree branch out of this field into this strip of tiny forest, where through the gaps at each edge you can look out onto wide open field and beach like looking through a portal.

It almost didn’t go to plan either. Our photographer, Sophie, had an old wooden step-ladder as a prop. That very morning, she’d lean’t it up against something while she took some photos of the family she was shooting, turned around, and they’d completely disappeared!

Turned out Beach Patrol had taken them! So she had to go right down to the beach office to get them back.

So when we got there she was running a bit late!

But fast-forward to today, and we were in her studio looking at the photos, trying to narrow it down to 10. as they were laid out in frames for us to choose.

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Sep172017September 17, 2017October 4, 2017

It all went pear shaped…

Technology’s great! I’m a big fan. It allows me to send you useful emails regularly, for example. Imagine if I had to hand write and post 7,000 odd letters? Yeah, I don’t think so…

But technology’s great up until the point it doesn’t work…

Yesterday was day one of the LBD challenge. Day one’s always a bit manic, as you can imagine! Everyone has orientation, then we need to weigh everyone in and calculate their body fat percent, get them all set up with their eating plans, choose their teams… Like I said, manic. ?

We actually split it over two days for that reason. In fact I’m going back into the studio to do it all again in about an hour.

Yesterday was the day that technology decided it wasn’t going play ball. Yesterday was the day the internet connection decided to be about as reliable as an indicator on a BMW.

Of course everything runs off the internet these days… Our body fat calculator, even our check-in kiosk. So immediately we were on a go-slow with one weigh-in taking nearly 15 minutes!

I also needed to set up for the morning’s MCX 30/30 workout. And guess what? The MP3 player got half way through the first track and died. Kaput.

All the electronics had clearly had a meeting that morning and decided it would be a laugh to prank Punshon….

Sep062017September 6, 2017September 6, 2017

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:…

Aug202017August 20, 2017August 22, 2017

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!

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