How to eat around training

Most of us know what we need to eat to support our goals; lots of whole foods with fruit and vegetables, and a nice balance of carbs, protein, and healthy fats. However, sometimes the line blurs on when to eat, to feel our best while working out. There are also a lot of myths and misconceptions out there that can confuse us e.g., doing cardio fasted will tap into fat stores.

Before Training

Try not to eat a large meal within 1-2 hours of working out. Eating too much too close to gym time can make you feel sluggish, especially if it is a particularly high protein or fat-heavy meal. About 30 minutes – 1 hour before training, have something small and carb-based, with less fat. Carbohydrates are the body’s preferred source of energy, and fats can slow the absorption of the carbs, so the time it takes for you to get that energy will take longer. Don’t be tempted to skip a meal or snack before working out, as you may feel lightheaded, or tired, which may cause you to sacrifice your form and performance.

Some good pre-workout snacks could include:

A banana
A piece of toast with jam
Small bowl of porridge

After Training

After your workout, try to have a meal or larger snack, with more of a protein focus, with some carbs, to replenish your energy and help your muscles recover. For women, the optimal window for refueling post-workout is between 30-45 minutes. During this time, insulin levels are at their peak, which means that the carbs you eat can be easily transferred to replenish the muscles and liver. This means you will recover faster, and see better results. A good post-workout meal could be:

Roast kumara and tofu power bowl with tahini dressing
Chicken and brown rice vegetable stir fry
Omelet with mushrooms, cheese, spinach, and fresh avocado on the side
Can of tuna with quinoa, greens, cucumber and avocado

If you can’t eat as soon as this after your workout, try having something protein-dense after working out to tie you over before you can eat a proper meal. This could be:

Two boiled eggs
A protein shake
Greek yogurt with fruit

These are all easy read-to-eat foods that you can pop into your gym bag and effectively support your goals!

Put simply, eating before a workout is important for energy levels and being able to push yourself in the gym so you can lift heavier loads. It is best to go for something small and more carb based within 30 min – 1 hour of working out.

Eating after a workout is important for muscle recovery and progress. Go for something more protein based within 30 min – 45 min of finishing your workout.

Play around with some different foods pre and post-workout. It might be helpful to keep a note of how you feel eating different things. We all tolerate different foods better or worse than others, so see how your energy levels and performance compare between them. Find what works best for you!

Eating Well by Using the 80/20 Rule

When we start thinking of our New Years resolutions to ‘eat healthy’, we suddenly find ourselves researching “What is the best diet” and going through the yo-yo cycle of dieting on and off all year. We personally believe the diet that is the best, is the one works best for YOU. You don’t even have to call it a diet and just call it “ Good Nutrition”.

The 80/20 rule can be applied to help you balance your eating. The 80/20 rule refers to the idea that 80% of the food you eat in a day is largely whole foods with a combination of complex carbs (carbs that slowly absorb into your body, such as kumara or whole grains, rather than ones that give you a quick sugar spike like white bread), lean protein (skin-off chicken, eggs, beans etc.), and fruit and vegetables. Some healthy fats such as avocado or nuts can be included which will slow your digestion and help you feel fuller for longer, decreasing your likelihood of overeating. That other 20% gives you room for the occasional meal out with friends, or a bit of chocolate with your tea before bed.

The key word is balance. It is unrealistic to eat foods that are optimal for our physical bodies 100% of the time. Restricting yourself to only ‘healthy’ foods can be achievable for a while, but this type of restriction may lead you to feel out of control and end up overeating in a yo-yo style of nutrition.

Instead, applying the 80/20 rule can aid you in long-term commitment to your health, and help you work towards your goals more consistently.

“Fitness HQ for Women is a New Zealand owned and operated gym in the heart of Albany, North Shore. Our services include group fitness classes, personal training, infrared sauna and providing a 24-hour access, boutique women-only gym”

Training for Menopause: What we really need to know and do!

All ladies dread the “changing of life” and the symptoms that it can bring. Unfortunately, it will happen to all ladies at some stage in their life, the average age being 51, but it can be anywhere from 45 – 55 years old.

What is menopause?

Menopause is technically diagnosed by the absence of any menstrual period. However, you can even be in perimenopause 7-10 years before this age too and start to experience symptoms as early as your 40’s or even your late 30s.

Did you know that estrogen effects every organ system in a woman’s body from the brain, skin and hair to the gut, joints, bones, muscles, and reproductive and cardiovascular systems. Our sleep can become more disrupted and inflammation can increase. Resulting in over 40 symptoms that a woman may experience from perimenopause to post-menopause, a woman can spend one third of their life trying to cope with menopausal symptoms. Some of the most common symptoms are Hot Flashes/Flushes, Insomnia, Weight Gain, Increased Visceral/Belly Fat – you can keep track of this by the waist-to-hip ratio, Hair loss/changes, Memory loss/brain fog, Mood shifts eg impatience, increased risk of depression.

As we age our hormone levels of estrogen, progesterone, and testosterone decrease, and we start to lose muscle mass (sarcopenia – age-related muscle loss) and gain fat, particularly around our belly, belly fat or visceral fat is fat stored around our internal organs. Too much belly fat can lead to insulin resistance, an increase in inflammation, and a heightened risk of metabolic syndromes e.g. diabetes, hypertension, and cardiovascular disease.

With decreased estrogen production, women have an increased risk of heart disease, osteopenia (bone mineral density is lower than normal – before osteoporosis), and osteoporosis (bones become weak and fragile).

What can we do about it?

Through this period of our lives, we need to focus on keeping our metabolism up. This is done through strength training and building lean muscle which will increase your metabolism and fat burning. The amount of muscle mass we have defines our basal metabolic rate – or the rate at which we burn calories at rest ( Basal Metabolic Rate, BMR)

It is very well known that women are more likely to develop osteoporosis than men. Estrogen is essential for healthy bones and unfortunately, after menopause the level of estrogen in the body falls and can lead to a rapid decrease in bone density.

Resistance training before menopause is crucial to assist with building and maintaining bone mineral density. Yes, you can still build muscle post menopause, it just takes more effort and time.

Things we can do to help our transition and beyond:

Increase Protein intake – 1.2-1.5 grams per kg of body weight, Aim for 20-30 grams per meal.
Fibre – try to get at least 25 grams a day (preferably from food). Fibre is a prebiotic and promotes a healthy gut biome. A high-fibre diet helps you maintain a healthy weight, lowers cholesterol, regulates blood sugar levels, and reduces your risk of heart disease and cancer. It can help you lose weight because it displaces other less satisfying calories. More fibre-rich foods mean lower insulin levels and slow
Reduce added sugar – consume less than 25 grams of added sugar daily, this does not include the natural sugars found in fruit, vegetables, and dairy. Added sugar disrupts your gut microbiome which can lead to developing insulin resistance.
Progressive Strength Training – at least 2 times per week, preferably 3 – 4 days, lift heavy / less reps.
Increase your general daily movement – get your steps up!
At least 150 mins of moderate intensity physical activity a week – zone 2 training, this is low impact and requires a consistent pace at 60 – 70 % of your maximum heart rate (MHR = 220 – your age). Prolonged high-intensity or endurance training can contribute to high-stress hormones.
Prioritizing recovery – Exercise creates little tears in the muscle, which causes soreness. Rest provides the time for your muscles to repair and grow. You might need more recovery time as you age and progress through menopause.
Reduce stress – chronic stress contributes to inflammation through elevated cortisol levels and may cause increased blood pressure, headaches, depression, and anxiety. Here are some ways to help actively lower your cortisol levels, journaling, breath work, yoga, meditation, sleep hygiene, and saunas.

What type of exercise is best?

All exercise is beneficial BUT

Resistance training is essential. It improves insulin sensitivity by increasing muscle mass (so more cells take up glucose) and directly stimulates bone-building activity.
Pilates and Yoga for meditation, breath, mobility, flexibility and load bearing.
Aerobic training to help maintain a healthy cardiovascular system (150 mins per week)
Self-maintenance like foam rolling, trigger ball, core/posture exercises.

Need some help in the gym? Come work with one of our personal trainers and get confident doing resistance training, at the right intensity. Email us: info@fhq.co.nz

“STRENGTH OVER SKINNY”

” Fitness HQ for Women is the North Shores boutique 24/7 womens gym. At Fitness HQ we pride ourselves on having an inclusive gym where women can feel comfortable and non-intimidated”

Why am I not losing weight?!

A lot of women don’t have an accurate picture of what “enough” food really is, especially when trying to lose weight. A big reason for women not losing the weight they desire is because of undereating.

There’s this ongoing myth that women should not eat more than 1200 calories a day. This makes little sense when you consider the wide variety of body sizes and goals among different women. You might have also heard the saying “calories in vs calories out” or “energy in vs energy out”. This is a very simplified equation of how to lose weight. Meaning what food, we put in our body vs how much we burn.

Our energy expenditure is made up of 4 elements:

BMR: Basic metabolic rate – how much energy we use just doing daily bodily functions.
NEAT: Non-exercise activity thermogenesis – How much energy we expend doing daily activity (eg. Daily steps, playing with the kids).
TER: Thermic effect of food – How much we burn from digesting food.
PA: Physical activity – Planned bouts of exercise eg. gym sessions, planned walks, etc.

We often make the mistake of believing that it’s easy to calculate the calories “in” (what we eat) and the calories “out” (what we expend). We think “If I burn all these extra calories working out, and eat much less, I’ll easily burn fat”. In reality, eating too little can instead hinder fat loss, strength gain as well as energy levels, and overall health.

Undereating may be hindering your progress, whether that is weight loss, or increasing your muscle strength or size. It can also diminish your power in training sessions. Our body is an adaptable machine – it wants to feel “safe”, with survival as its top priority, it is constantly regulating how it responds to its environment. So, to conserve energy and direct calories to essential functions for survival, your body will resort to burning fewer calories, even as you’re exercising regularly and intensely.

When calories are scarce, your body will prioritize essential functions such as regulating your body temp and blood pressure over other functions like rebuilding muscle tissue.

Undereating can also affect your recovery, which is just as important as the training itself. When you exercise especially with weights, you’re breaking down muscle tissue, and without adequate calories and protein intake, your muscles won’t have the materials it needs to rebuild. Your body may also turn to protein already in your muscles for the fuel it needs. Remember that if you have more muscle mass, you not only are fitter, faster, stronger and look good you also have a higher BMR (resting metabolism). Undereating can also lead to disturbed sleep and getting good quality sleep is essential for recovery after a tough training session. Poor sleep can lead to fat retention.

If fat loss is your main goal, then the main thing that matters is being in a sustainable calorie deficit. You eat slightly less than you burn, and your body will tap into stored body fat for the extra calories. For best results aim for a few hundred calories – 300 to 500 max below your estimated needs, about 10 – 20% max.

To stay in a calorie deficit more easily, focus on eating lots of Protein (meat, fish, poultry, eggs) Try and get your carbs from sources like sweet potatoes, potatoes, rice, and beans and fill your plate with non-starchy veggies, and leafy greens to help you feel fuller for longer.

“Fitness HQ is a boutique 24 hour womens gym on the North Shore in Albany. We offer a huge range of Group Fitness classes as well as a full service 24 hour gym”

Are carbs evil?

Carbs (carbohydrates) are everywhere, not just in ‘evil’ bread, rice or pasta but they are also found in most things including nuts, seeds, vegetables, fruit, dairy, lollies, and soft drinks. Often when people are making a conscious choice to lose weight, they immediately cut carbohydrates from their diet, thinking that carbs are the reason they have gained weight. This is not true!

Carbs are an essential macronutrient. They provide us with fuel in the form of glucose, which is used by the body and brain for energy. The body can produce and use Ketones when glucose is not available (Keto diets) and are made from fat stores and certain proteins. However, very high levels of ketones can make the blood acidic and can lead to serious illness. It is also important to know, that when glucose is inadequate the body also creates glucose from certain proteins leading to a breakdown of muscle.

There are two types of carbs: Complex (good) or Simple (Bad)

Complex (good, low GI) carbs require our bodies to work harder to digest, and the energy produced is released over a longer time. They are high in fiber and nutrients, are a low glycemic index food, help you feel full with fewer calories, and naturally stimulates metabolism.

Good Carbs: Vegetables, Whole fruits, whole grains, nuts & seeds, Legumes, and Root vegetables.

Simple (bad, high GI) carbs are digested quickly into our body. Energy is stored as glycogen and if it’s not used immediately gets converted to fat. Bad carbs are generally ‘processed’ food. They’re low in fiber and nutrients, have a high GI, are empty calories converted to fat, high blood glucose levels = feel tired.

Bad Carbs: Sugary drinks, Fruit juices, white bread & white rice, regular pasta, cakes & cookies and other sweet treats, deep fried food and potato chips.

The general problem with carbohydrates is that we overconsume them. It is too easy to put two massive scoops of rice or potato on our plates for our dinners and consume unhealthy sweet “pick-me-up” snacks throughout the day. Carbs should ideally be between 45 – 65% of your daily calories which can equate to around 40g – 75g for each main meal, depending on your body weight and energy needs. Vegetables are technically a carbohydrate. However, vegetables contain a huge amount of water content, so can be very full, with very few calories. Plus the vitamins, mineral, and fibre = bonus!

Overall it is best to consume more complex, slower-burning carbs in our diets. These are not only better in terms of nutrients but will also keep you fuller for longer and prevent overeating. Cutting down on simple carbs is recommended as they spike blood sugar levels, which does not sustain our hunger and energy levels for very long. Remember that life is about balance, as long as you are good 80% of the time, you can enjoy the odd treat now and again.

“Fitness HQ for Women mission is to provide women of all walks of life an environment where they can feel empowered to live a healthier lifestyle. We provide over 20 Group Fitness classes, personal training and a 24-hour main gym.”

Benefits of Water

How many of you have felt thirsty today? Now the weather is colder, the desire to drink water throughout the day gets a bit harder. Well did you know, by the time you actually start feeling thirsty your body is in fact already dehydrated? The thirst you are experiencing is your body’s way of calling out to you to rehydrate your body.

Our body is composed of 60% water, which means when we are dehydrated our body’s water composition is less than that of 60% and closer to 58-56% water composition. Although this may not seem like much it is important to note that all systems within our body do not function as well without the proper water intake.

We all know that we need to consume water on a daily basis. That saying about 8 glasses a day has been drilled into us, but why do we need it? What does water actually help with?

Researchers have discovered that by keeping our body hydrated we can maintain a better mood. Drinking more water also enables you to think clearly throughout the day helping you develop a better mindset for the day and in turn make you happier.

In a sporting context, an increase in water intake can help you perform better. Proper hydration contributes to increased athletic performance. Not only due to the fact that it keeps you hydrated throughout your workout but 75% of our muscle tissue is comprised of water! Lack of water intake or dehydration can also lead to weakness, fatigue, dizziness, and electrolyte imbalance.

Now the point you’ve all been waiting for… keeping well hydrated has been linked to weight loss. Sometimes we think we are hungry when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some kgs, staying hydrated can serve as an appetite suppressant and help with weight loss. It will also keep your digestive system healthy and functioning properly. We clear waste through urine and sweat, so if we aren’t drinking enough water we aren’t flushing out all the waste our bodies don’t need. Water is also essential for proper circulation of nutrients throughout our bodies (water-soluble vitamins). Water serves as one of the body’s transportation system and when we are dehydrated things just can’t get around as well.

For any of you out there that seem to have sore joints throughout the day or just when you are working out, I have some good news for you! Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated.

And last but not least adequate water intake throughout the day can help with your skin, it can give you your natural glow, obviously not literally but figuratively. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the colour and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do its job of regulating the body’s temperature through sweating.

If plain water is not your thing or it gets boring, try infusing your water with some no sugar water drops or try adding fresh fruit to it to flavour it a little (try slices of lemon, limes or sprigs of mint).

10 Benefits of more water:

Weight loss
Your skin will glow
Better performance and productivity
No more headaches and migraines
Replaces lost electrolytes which are thought to prevent cramping
Helps digestion and bowels
Improves your immune system
Relives fatigue by flushing our toxins
Reduces risk of bladder and colon cancer
Helps aches and pains

“Fitness HQ for Women is proudly locally owned and operated based and is the only 24-hour womens gym on the North Shore”

Should I be taking protein powder?

One of the most common questions we get at the gym, is should I be taking protein powder?

Why protein is important in our diet.

Protein IS NOT just about building muscle and is only needed by bodybuilders. Protein is one of the three macronutrients (the other two being fats and carbohydrates), which means your body needs it in a relatively large amount and is vital for the body. Protein is the building blocks of the body and is used to repair everything. Your bones, muscles, cartilage are all repaired by protein. And your skin, hair and nails are mostly made from proteins (keratin, collagen, and elastin). Fats and Carbohydrates are stored in your body, but Protein is not, which means it needs a fresh supply every single day. Even if you don’t exercise, your body still needs protein to regenerate and repair different cells in your body.

Use of Protein Powder

Whey protein powder is actually a bi-product from casein and cheese manufacture. people like to use protein powder, mainly out of convenience. You may not always be in the position to roast a chicken, pan fry some steak, or boil up some beans. This is when you can utilise protein powder to give you a good serving of protein, without cooking, prepping and refrigerating. Also, protein powder is very economical in comparison to buying meat.

It is recommended that you eat a minimum of 0.8 x your body weight (KG), up to x 2 of your bodyweight. Athletes who are strength training are near the higher end and also people who are recovering from serious wounds or injuries. Women especially tend to be very low in their daily protein amounts.

Consuming more protein in our diets can really help with satiety, which in turn, helps with weight loss. By consuming protein we tend to keep ourselves fuller for longer and tend not to overeat. A study has also shown that participants that consumed a high protein breakfast did not overeat at the end of the day.

Examples of Protein:

Some examples of this (using calories just as a comparison for how much protein you get for the number of calories you consume) are as follows:

2 Eggs: 14g of protein
Serving of black beans: 8g
Piece of fish: 20g
A thin slice of shaved ham: 2.9g of protein
2 Vegetarian Sausages: 8.4g of protein
½ cup of Lentils: 9g of protein
Baked Beans: 10.8g of protein
A serving of broccoli: 3g
1 glass of milk: 3.4g of protein
10 almonds: 2.5g of protein
Milo “Protein Clusters” Cereal: 5.5g protein
2 scoops of Horley’s 100% Whey Vanilla protein powder: 18.6g of protein
Chicken breast: 30g

When should you use protein powder?

Whenever you want! Protein shake for breakfast, or morning tea, or afternoon tea, or for dessert! That’s the great thing about protein powder, it’s quick, easy, and versatile! You can have it alone with water, make it a smoothie by adding some berries or half of a banana, or you can even put it in some yoghurt and make a thick flavoured mousse! If you are rushing around in the morning a protein shake can be a convenient good option or even as a post-workout snack.

At the end of the day, you don’t need protein powder. There are many foods high in protein that would let you reach your goal easily! However, Protein powder is usually lower in calories, super tasty (if you find the right one!), and convenient! If you need to up your protein intake and want convenience, definitely give protein powder a try!

“Fitness HQ for Women is a New Zealand owned and operated gym in the heart of Albany, North Shore. Our services include group fitness classes, personal training, and providing a 24-hour access boutique women-only gym”

Importance of a good breakfast

Many of us find excuses in the morning for skipping a good breakfast whether that be you don’t have time, you can’t eat that early in the morning, or just not having food available. However, these are all excuses we should work on changing because starting your day off with a nutrient-filled breakfast comes with so many benefits! With health trends continuously changing we often overcomplicate things as simple as breakfast with fasting, no carbs before lunch and juice cleanses etc. When it comes down to it as long as you’re not eating sugary crap (a lot of common cereals!) or a gas station pie you’re most likely fueling your body with some of the nutrients it needs.

What is breakfast?

Breakfast broken down means break the fast. Overnight when you are sleeping your body is in a phase of fasting which gives your body time to digest, replenish and restore blood sugar balance. Breakfast in the morning breaks this fast and gives your body energy to carry out the new day. When you skip breakfast your body basically has no fuel to run on and this can lead to overeating, sugar cravings, and low energy.

Importance of a good breakfast

Breakfast helps to set up your day by providing your body with the nutrients it needs. In the morning your body’s blood glucose level is low from fasting through the night. A good breakfast in the morning helps to increase your blood glucose level which gives you energy to start your day.
Breakfast can help with preventing weight gain. This is because fueling your body in the morning and giving yourself energy for the day can help maintain your hunger levels so you will often snack less. Excessive snacking because you have not eaten a substantial meal is a common cause of weight gain.
Nutritionally balanced meals for breakfast helps to maintain high brain activity more than skipping out on breakfast or drinking a high sugar drink. This can lead to improved concentration throughout the day and make it a lot easier to remember the small things we often lose track of.
There has been a lot of research done around whether skipping breakfast can increase your risk of diabetes and there has been a fair bit of evidence supporting this. When you start your day with a nutritious meal you increase your insulin levels which have decreased overnight. Increasing your insulin levels with a meal when you first wake up can help to prevent an insulin spike later in the day when you have lunch. Continuous insulin spikes can be bad for your health and can induce prediabetes.
Having a good breakfast in the morning helps to ensure you get the right amount of nutrients in the day. Quite often people do not get enough fruit and vegetables in their diets, so beginning your day with some fruit or veg will make a good contribution to your 5+a-day!

Healthy breakfast ideas

Eating a good breakfast doesn’t need to be complicated!! Here are some of my favourite breakfast ideas that can be quick and easy!

Homemade granola served with Greek yogurt and blueberries (or any other fruit). This is super simple and can be prepared the night before and kept in the fridge to grab and eat on the go.
Scrambled eggs with a slice of wholegrain toast. Scrambled eggs can be super quick, whisk them with a fork and a bit of milk and either cook on a frypan or in the microwave on low heat for a few minutes. Even better is mixing in some spinach for extra goodness.
Overnight oats topped with nuts and seeds. This is a great source of fiber and made the night before makes it easy to grab and go.
Chia puddings with berries. Just like overnight oats made the night before! Mix a bunch of chia seeds with milk of choice and milk in some berries, leave in the fridge overnight and it will be like a little pudding.
Smoothies! Smoothies are a great way to get your fruit and veg in because you can throw everything in and often the fruit will make the smoothie sweet enough to enjoy. Add in some protein powder too and you have yourself a great breakfast that’s super easy.
Omelet loaded with veg can be such a filling breakfast if you have a bit more time in the morning. My favourite is filled with baby spinach, red onion, capsicum and cherry tomatoes, and basil pesto.
2x boiled eggs to grab and go.

Coke Vs Coke Zero… sugar free drinks for the win?

Coca-Cola is a prime example of a high-calorie, sugar-packed fizzy drink that has very little nutritional value (vitamins and minerals). Many of us are already aware of this and opt for Coke Zero instead. But, is this really the healthier option?

The main difference between coke and coke zero is the sugar content. When drinking coke zero as opposed to regular coke, you are consuming significantly less sugar which is a positive for weight loss and reduces the risk of weight-related diseases. A study by the American Institute of nutrition found that consumption of high sugar drinks was positively associated with progression of insulin resistance and prediabetes, but no correlation was found with diet sodas.

Regular coke has a direct effect on our health and weight due to its excess sugar and calorie content. However, diet coke may not be the best alternative. Research suggests that diet coke may have indirect effects on our body that leads to weight gain and other adverse health effects.

Several studies have indicated that diet sodas may increase appetite-stimulating hormones such as ghrelin, therefore, increasing hunger. The artificial sweeteners in diet coke may also alter gut flora leading to reduced blood sugar control. Additives such as citric, malic, and phosphorus acid are present in both coke and coke zero, and have been linked to tooth erosion. Some research has also linked diet sodas to health conditions such as the increased risk of high blood pressure, osteoporosis, and heart and kidney disease.

Maybe we need to consider why we actually crave fizzy drinks in the first place?

The most common reason is dehydration – have a glass of water first, and see if your fizzy craving is reduced.

A less prevalent reason is a calcium deficiency. The phosphoric acid in carbonated drinks can leach calcium and magnesium stores out of your bones, which momentarily increases the calcium in the body but then creates a continuous cycle of depletion. This is the reason high soda consumption is linked to osteoporosis, as the leaching of minerals reduces bone density and increases the risk of fractures. It is important to have a good intake of dark leafy greens such as spinach, kale, collards, bok choy, and broccoli. As well as quality dairy sources such as milk and Greek yogurt.

It is clear that there are negative aspects to both diet and regular coke. So, to maintain overall health sticking to good old water is the best bet. Both diet and regular coke should be consumed in moderation as a very occasional treat.

“Fitness HQ for women is a 24-hour women-only gym in Albany. They offer a non-intimidating space for ladies to work on their health and fitness. We love teaching group fitness, personal training and overall helping ladies work to become the best version of themselves.”

How to beat the Christmas binge

Christmas is just around the corner, and as we know this means the opportunity to gorge on delicious foods! This is the time of year to spend with family and friends and it is completely okay to treat yourselves. However, we may end up feeling a little sluggish and unmotivated after a multitude of family lunches and dinners. Overeating may knock our confidence and leave us feeling frustrated but this doesn’t have to be the case. I am going to share a few tips and tricks to help you bounce back to a healthy routine.

Pre- Christmas:

1. Stay hydrated – It is important to keep drinking water on a hot summer’s day. Often if we are dehydrated our body mistakes this for hunger. In a study of 24 overweight adults it was found that when 500ml of water was drank before eating, the energy they consumed was significantly lower than those who had no water before eating a meal.

2. Load up on the veges and meat – Sweet and sugary snacks won’t fill you up for long so make sure you have a good meal that includes veges and meat, then enjoy your treats. Including lots of veges in your meals will give you the range of nutrients your body needs to feel great. Vegetables are also high in fiber which promotes feelings of fullness. A good source of protein will also help satiation.

3. Enjoy Your Food – Tip number one is to not worry about overeating. Christmas is a time of joy and family and it is completely fine to have some yummy treats. Worrying about what you can eat or can’t eat can lead to a toxic relationship with food.

Post-Christmas:

4. Don’t skip meals – It may be tempting to skip breakfast or lunch the day after, but this will only make us hungrier and put our metabolism out of whack. It is best to start with a filling but healthy breakfast. Including a source of healthy fats such as avocado or eggs will keep you fuller for longer throughout the day. Of course, listen to your body and go about your normal day – if you’re hungry eat, if you’re not hungry then don’t.

Breakfast Ideas:

– Wholegrain toast, nut butter, and chia seeds
– Omelette loaded with veges
– Fruit and Yogurt Parfait

5. Go for a Walk – Walking is a great way to stay active and get things moving after a big meal. You may not feel like getting straight back into an intense workout so a light walk can do the trick to keep your body moving.

Merry Christmas everyone! Enjoy your time with friends and family and see you all in the New Year.

“Fitness HQ for women is a boutique Women’s only 24/7 gym, in the heart of Albany. Services include a full service gym, small group fitness classes, personal training and infrared sauna.”