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We all like our Food...

Fri, 14 Apr 2023 18:17:32 GMT

Food is not “just food.”

Food is part of culture.

Food is part of family.

Food is part of celebrations.

Food is part of religion.

Food is part of tradition.

Food is part of so many aspects of life far outside of simply being “fuel.”

The goal isn’t to eliminate your “emotional relationship” with food, the goal is to not allow your emotions to dictate your actions.

The goal is to be consciously aware of the decisions you make rather than justifying actions you aren’t proud of because of your emotions. So stop looking for a way to suppress or eliminate your emotions.

And, instead, hold yourself to your own highest standard. Quit breaking promises to yourself. Recognize your emotions and, simultaneously, don’t allow your emotions to control you.

Easier said than done, I know... So is everything in life.

But just because it’s easier said than done doesn’t mean it’s not worth doing.

Struggles with Self Control

Sat, 01 Apr 2023 19:18:53 GMT

I’ve said this before and I’ll say it again.

Some people struggle with self control.

They want to lose fat but have difficulty saying “no.”

They mentally justify it in saying they’re “flexible dieting.”

But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.”

For them, practicing self control and saying “no” more often might help them achieve their goal.

Other people struggle with food anxiety. They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.” They feel bad for having a slice of cake at their own birthday party.

They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach... but they struggle with it themselves.

For them, saying “yes” more often and having a treat might help them achieve their goals.

Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data.

Progress is also measured in mental, emotional, and behavioral changes. And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived.

Because sustainable results only happen with a sustainable mindset.

It's all a bit Fruity

Sat, 25 Mar 2023 19:36:10 GMT

It’s wild to me that this is even a thing.

Often, people message me asking if it’s “ok” to eat fruit because “it has so much sugar ��.”

I get bombarded with messages from “coaches” and “professionals” telling me I’m basically sentencing people to death by encouraging them to eat fruit.

What is going on.
It’s fruit...

Apples and grapes and bananas and oranges and watermelon and strawberries and raspberries and blackberries and blueberries. We’re talking about fruit, people.

You’re worried about the “damage” caused by eating FRUIT!?

What is going on?

No one ever got fat from eating fruit.
No one ever became unhealthy from eating fruit.
No one ever looked back on their life in their death bed and said “you know...I really should of had less fruit.”
No one ever got massively overweight and said, “man...I really think it was the grapes that did it.”

Let’s use some common sense.

Fruit.

Eat it.

It’s good for you.

Relationships with Food

Sun, 19 Mar 2023 20:49:30 GMT

Building a healthy relationship with food doesn’t require you to count calories.
And losing fat doesn’t require you to count calories.

But.

Regardless of whether or not you count your calories your calories always count.
Doesn’t matter if you do keto or paleo or intermittent fasting or weight watchers, your calories always count.

Also.

Just because I say calories are king for fat loss does NOT imply you should eat like an idiot all day, every day (you shouldn’t).

Or that calories are the only thing that matter (they aren’t).

Or that fat loss is always more important than health (it isn’t).

The reason I talk about calories so much is because when you understand how simple (not easy) this fat loss thing really is...the sooner you’ll start to believe you can actually do it. And the sooner you’ll stop looking for the quick fixes and magical potions.

And the sooner you start being more aware of what (and how much) you’re putting into your body. So you can get the results you want...while enjoying your favorite foods...without spending every last penny you earn on useless fat burners.

That’s why I talk about calorie so much.

Not because you need to count them, But so you can achieve your goals as quickly and sustainably as possible without feeling like a prisoner to the latest diet trend.

Crash Diets

Sat, 11 Mar 2023 18:26:56 GMT

Stop.

Seriously.

Stop trying to lose a quick 10lbs three days before a happy occasion which you want to look good for.

Stop creating and forcing yourself into arbitrary deadlines by which you convince yourself you “need” to lose x amount of weight.

Stop putting so much pressure on yourself to lose an obscene amount of weight as quickly as possible.

Stop perpetuating this false idea that makes it seem like you need to lose it now or never.

It’s not “now or never.”
It’s not a “one and done” process.
It takes time.
A lot of time.

This is a “forever” kind of thing.

And the more you try to speed things up or lose weight faster or take magical fat burning pills or invest in stuff like Fit Tea... the further you drive yourself away from reaching your goal.

Listen.

It’s not sexy or marketable or fun or easy... but it’s the truth. This game is forever, It never ends.

You will get better at it. It will get easier. You will get to a point where you don’t have to consciously think about it all the time. But, when it’s all said and done, this game never ends.

So enjoy it. Invest in the process. Give yourself the best opportunity to succeed. And remember...if you aren’t having fun, what’s the point?

Just Don't Give Up

Sat, 25 Feb 2023 19:39:30 GMT

First...way too many people do things that are drastic and/or completely unsustainable (think juice cleanses, detox’s, keto, etc). The reason they do them is because they want to lose as much weight as humanly possible in the least amount of time. Which always sounds great but inevitably leads to rapid weight regain (usually more than they lost in the first place).

Second...people expect the scale to go down every day. Even when they logically know it won’t go down every day (or even every week), they let their emotions get the best of them and convince themselves things aren’t working when the scale doesn’t keep dropping. Even worse when the scale randomly spikes up. And, again, even though they know the scale will spike up for any number of reasons far beyond fat gain, they still freak out and use that as a justification to quit.

Third...as soon as they have one “bad” meal or a “treat” or dessert or, God forbid, take a vacation and enjoy themselves for a week, they think they messed everything up. They think they ruined all of their progress and use that as a justification to binge and quit and throw in the towel.

These are just 3 of many many many many reasons why people fail.

But suffice to say, the answer to remedy these issues are very simple.

1) Don’t do something drastic or completely unsustainable. If the methods are unsustainable, your results will be unsustainable. Do something you enjoy and can sustain long-term.

2) Quit living and dying by the scale. It’s just data.

3) You can’t mess this up unless you quit altogether. So get back on track.

Implementing New Habits

Fri, 17 Feb 2023 18:17:04 GMT

Changing old habits and implementing exercise and a more balanced diet into your routine may not be as difficult as it sounds. Here, I’ve put together 5 tips to incorporate new healthier habits into your daily life – and make them last.

Have you ever started living a healthier life, doing regular exercise and having a more balanced diet only to find yourself falling back into old habits after a few days or weeks? If so, you are not alone.

Turning a new healthy lifestyle into a habit doesn’t happen overnight, but the good news is that getting there may be easier than what you think. Here are 5 simple tips that you can implement into your life to get yourself started in training and stay motivated:

1. Take baby steps

Set short-term goals that are achievable, specific, attainable, time-bound and measurable. Building better habits takes time and dedication, but when you set specific goals to work towards and can measure your progress, you help yourself stay on the right track during the process.

Overambitious objectives that will take long time to accomplish could make you give up on the way. On the other hand, celebrating small victories will help you stay motivated. Eventually, the small steps will add up and lead you to achieve bigger and more ambitious goals.

Be gentle with yourself and bear in mind that it’s OK to miss one of the small steps from time to time, just don’t use it as an excuse to also skip the next one.

2. Don’t compare yourself to others

If you compare yourself to others that might be stronger or in better shape than you, you can easily begin to feel inadequate and lose motivation. But remember that they were also beginners once and have probably had to work hard to get where they are.

On top of that, people are built differently from nature. Some people simply get fit more easily than others. But even if you’re not that lucky, you can still improve and get in better shape. Therefore, compare yourself to only yourself and enjoy every bit of progress you make, no matter how big or small. They are all steps on the way towards your goals.

3. Schedule your workouts and stick to them

Allocating specific times in your week for your workouts can be really useful. Put your workout slots in your weekly calendar and treat them as if they were meetings or appointments that you cannot miss. This will avoid you ending up not finding the right time for your training sessions.

To make it even easier for you to stick to your workout routine, you can also prepare for your training sessions beforehand. For instance, having your bag packed and ready the night before, or putting your gym clothes and trainers in your bag and taking it with you to work if your workout takes place right after your work schedule.

In case unexpected commitments prevent you from training within your allocated time, there’s no need to get frustrated – just find another time slot in the week to compensate.

4. Make it social

If having an appointment with yourself isn’t enough of a motivation for you, maybe having an appointment with another person would make it much harder to cancel your workouts.

Join a club or find a friend or a family member who wants to train with you on a regular basis, or employ a Personal Trainer to give you the motivation to succeed.

5. Make it fun

Forcing yourself to do something that feels like an obligation will make you lose motivation soon. If you make sure your workout routine is playful and fun, it will be much easier for you to get it done. It doesn’t matter what kind of exercise you do, the key is that you do something that is good for your mind, for your body and for your mood. And for this, you need to enjoy doing it.

Additional tip: Get the right fuel for your body

What you eat and drink is the fuel that keeps your engine running. The right nutrition will support your body and provide you with important nutrients and energy to keep you active and motivated. Therefore, you need to eat healthily every day.

Want some help with any of the above?, drop me a message.

Reasons for Weight Gains

Fri, 10 Feb 2023 20:11:14 GMT

Sit down. Read this whole caption and let’s have a quick chat.

1 & 2) You Ate a Fistful of Carbs And/or Salty Foods.

In which case your body is put under a dark spell cast by an evil witch or wizard. Then your body soaks up excess water and holds onto it so when you step on the scale you weigh more than usual. It’s not fat. Just excess water. Once the spell is gone your weight will drop back to normal.

3) You Ate Later Than Usual.

This isn’t magic of any sort. This is literally just you eating later at night so when you weigh-in you have more food in your stomach so you weigh more than usual. Again, it's not fat - just stomach content.

4) You Weighed Yourself Earlier Than Usual.

Which also means you had less time to digest the food you ate the night before so, again, you weigh more simply because of more food in your stomach. This isn’t magic either. Just muggle logic.

5) You Need to Drop a Dookie.

Which is more common than most muggles think. Sometimes you're all backed up and you really just need to crank one out. It might seem like dark magic at play but not pooping will affect your weight. Also, apples are “nature’s broom,” as Mad Eye Moody once told me.

6) You're Stressed.

And when you're stressed your body holds onto water weight which can make you bloated and heavier. This is one reason why women often gain weight (not fat) on their period - they get bloated which affects the scale. Keeping in mind...this is NOT fat. Just water weight.

7) You Lifted Heavy Yesterday.

And when your muscles are repairing they "soak up" water and glycogen and horcruxes to recover so they basically act like a sponge. And, as you know, a soaked sponge weighs much more than a dry sponge. So, again, weight...not fat.

Your takeaway?

Weight doesn’t equate to fat.

The scale will spike up for any number of reasons far outside of simply fat gain.

So relax.

Stop freaking out.

Keep going.

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The Right Type of Consistency

Fri, 27 Jan 2023 20:18:02 GMT

Consistently good is infinitely better than inconsistently perfect.

Not my way of encouraging you to half ass it, by the way.

My way of...

1) Getting you to stop beating yourself up over some pizza or a fat slice of chocolate cake or jug full of fizzy drinks or a mountain of pasties.

Ideally, you wouldn’t have the whole lot in one go.

But even if you did...it’s not going to make or break your progress, because, remember, you’re never more than one bite away from being right back on track. And just like no one ever got ripped from one workout or skinny from one salad...no one got fat from one “bad” meal.

So relax. Stop beating yourself up for having a treat. Enjoy it. Then get back on plan.

2) Encouraging you to stop wasting your time waiting for the “perfect” opportunity.

Because it’s never going to come... Ever.

You will always be busy. You will always have other things to take care of. You will rarely (if ever) think you’re 100% ready to dive in head first.

There will never be a perfect time.

You will never be perfectly ready.

And the longer you wait for the opportunity to be “perfect,” the longer you delay your chance to make your own magic.

So:

I'd rather you hit your nutrition 80% than 100%. Because at 80% you can enjoy yourself without obsessing over every damn calorie. Yes, your progress will be slower, but it will be more sustainable and enjoyable.

Being 100% on point with your nutrition isn't perfect - it's prison!!

Have you Ruined Things?

target.fitness@hotmail.co.uk — Tue, 17 Jan 2023 12:03:16 GMT

Have you ever gone out to dinner, ate enough chips and burgers to feed a family of fully grown mountain trolls, then get super worried because you thought you might’ve messed up your progress?

Or.

Have you ever been sick or injured or traveling and had to skip a workout or two or three or a whole week? And did you feel bad or guilty or nervous you might’ve messed up your progress?

Listen, I want to tell you something but I don’t want you skimming it because it’s important so listen.

You can’t mess this up.

I don’t care if you blew past your calories by 2,000 extra.

You didn’t mess up.

I don’t care if you missed one workout or two workouts or a month of workouts.

You didn’t mess up.

I don’t care if you had an entire box of matchmakers, 6 chocolate frogs, 4 pints of beer and a trolley full of pasties.

You didn’t mess up.

Because here’s the magic of it all. The only way to mess up is if you stop altogether. If you give up. Quit. Say you’re done. Otherwise, you can’t mess up.

It’s impossible.

Because as long as you get right back on track you’re going to keep making progress. Most people use, “I messed up” as an excuse to keep messing up. To stay off track. To not put in more effort. But that’s rubbish. And as of this moment it’s not a valid excuse.

Because you can’t mess up. As long as you get right back on track, you’re good.

This fitness thing? It’s supposed to be fun. It’s supposed to make you happy and smile and confident and proud. It’s not a competition.

There is no day or time or hour at which you need to arrive to achieve your goals. There is no rush. You’re playing the long game here. It’s for life, not 7 or 21 or 30 days. This is forever.

And when you’re playing forever, you can’t mess up. Just get right back on track.

January Motivation

target.fitness@hotmail.co.uk — Fri, 06 Jan 2023 08:51:52 GMT

January is not the easiest month for training, even for a dedicated sportsperson.

The days are cold and short, and getting out of bed in the morning (when many of us might prefer to train) can be a real struggle. Add a sense of post-Christmas gloom, and hitting our training targets, and so getting the new year off to a good start, might seem almost impossible.

Here's what I recommend to clients when it comes to overcoming that January slump and getting back in the swing of training.

1. Remember your 'why'

The start of the year is a great time to set goals. Perhaps you want to hit a 5K personal best, lose weight, master a set of pull-ups or compete in a bike race come spring – but whatever it is, keep your 'why' in the back of your mind to spur you on when your motivation to train wavers.

2. Start slow

Trying to jump back into training wherever you left off might be a little bit optimistic, in terms of DOMS (delayed onset muscle stiffness) and injury.

Start small; opt for lighter weights for strength training, or fewer repetitions (which will also work if you do bodyweight exercises), to help you work your way back up to full strength without requiring extra recovery time. This will also give your tendons (which attach muscle to bone and produce and absorb force during high-impact movements) time to regain elasticity, reducing the risk of injury.

Feeling unfit?

The good news is that any decline in strength and fitness during the Christmas break is probably not as big as we fear.

Regaining strength is known to be faster than gaining it for the first time, as muscles 'remember' the adaptations that they have made in the past – so it's rarely a case of starting from square one. With regards to cardiovascular fitness, it is a similar timeframe.

3. Get the right kit

The right kit is important all year round, but during the winter months, having a waterproof jacket, thermal leggings or snood could be the difference between getting out to train and taking a day off. Likewise proper torches or fluorescent clothing, which are essential for the shorter days.

For keeping warm, layers are ideal; try wearing skin-tight, long-sleeved tops in sweat-wicking fabrics underneath thicker items of clothing. Cotton is best avoided as a base layer.

4. Try a pre-workout

If you're lacking in energy and haven't fuelled correctly, a training session is unlikely to sound appealing. This is a common problem in January if we're trying to cut back after December's indulgences.

A small carb-based snack is ideal, such as a banana, a small bowl of oats or a couple of crackers with a low-fat spread. There are also multitude of different pre-workout supplements available to help support the body during exercise and boost performance.

5. Treat workouts like an appointment

Most of us balance a number of commitments alongside our training, which can mean that workouts get demoted or sidelined.

Be strict and put your training in your diary as an appointment (like a work meeting or important call) that you can't cancel or move, and that the rest of your day needs to fit around.

6. Team up

In the same vein, pairing up with a teammate or training buddy is another way to stay on track with your training – plus it can help you work harder.

The ability to push harder in a group session is a useful advantage when you need it – just take care to incorporate enough recovery sessions (and interchange it with solo training if the group environment is likely to cause excessive competitiveness and over-training.)

7. Just start!

Finally, often the most helpful – but hardest – thing is just to get going again.

Many of us often feel guilty about the distractions of the festive season, but once you have that first workout under your belt, you'll be back on track.

Striking The Right Balance

target.fitness@hotmail.co.uk — Fri, 16 Dec 2022 10:22:17 GMT

“I love my salad dressing but it’s got lots of artificial stuff added to it, and a couple of grams of sugar. Is it okay to use or should I avoid it?”

I COULD SEE the anxious look on her face as she awaited my response.

Giving her some spiel about additives, hidden sugar and nasty ingredients would have been a great way to confirm her worst fears about her beloved salad dressing. But that would have been unhelpful, incorrect and probably an exercise in scaremongering.

What I actually said to that woman, was what I truly believe:

“Remember what we said about the big picture versus the small insignificant details earlier?” I asked her.

“Well, this is exactly the application of it now:

Is that salad dressing the most “healthful” or nutritious of foods? No. But does it enable a secondary healthful behaviour?

If you are eating more vegetables, more salads, more good quality food now because you are enjoying the taste because of adding a tablespoon or two of dressing then doesn’t that count as a net win?

If you cut it out completely because you read some article about the nasty “chemicals” in it that will “destroy your health”, would you still eat all those spinach leaves you’re having now?

All those nutrient-dense, fibre rich veggies that provide both nutrition and satiety. Probably not right?

I think we really underestimate how much impact consistent big picture habits can have (in this case eating a lot of vegetables/salad) and we really overestimate how much effect a small drizzle of salad dressing can have. Focusing on the *potential* downside of some salad dressing whilst ignoring your overall dietary intake is simply missing the forest for the trees.

So how do you apply this to you? Is there anywhere that you may have worried about but looking back you can now see as a “net win”? For example, you’re trying to drink more water. A good habit to adopt, everyone will agree. But you find it difficult to make yourself drink enough. Perhaps you’ve still not got over that sweet tooth ingrained from years of poor nutrition.

What’s better: drinking pure water or drinking water with some artificially sweetened flavours? You know, that sugar-free, calorie-free flavoured water. We’d probably say pure water, right?

Well, what if when you try to drink pure water you only drink 750ml a day. But if you were to make up some of your fluid intake with a bottle of the artificially sweetened one, you end up drinking two litres plus a day easily?

Is that a net win? Yep.

Conversely, questions like “is peanut butter good or bad?” need to be viewed from the wider perspective…

Can you still eat peanut butter? Sure. Nut butters can of course be included in a healthy diet. But if you’ve found yourself on more than one occasion staring into the bottom of an empty jar, in possession of the suspected murder weapon (a licked-clean spoon), having shoveled 1,000 calories of PB down your neck, then that’s obviously not good.

So take a step back, think of the bigger picture and remember everything is a trade-off. So it’s not about either good or bad. It’s about the NET effect when you balance them out.

Feeding your illness

target.fitness@hotmail.co.uk — Fri, 09 Dec 2022 11:47:26 GMT

What to Eat, What not to Eat when ill

When you or a loved one becomes ill, the last thing you may feel like doing is eating. It’s certainly okay to eat a little less with the flu, as you likely have a reduced appetite.

Still, you’ll need to eat the right foods to provide you with energy and nutrients while you recover.

Stay Hydrated

It’s easy to get dehydrated when ill. Not only do you eat and drink less and have an overall reduced water intake, but you also lose water with sweat when you have a fever.

Staying hydrated helps promote overall bodily function and when it comes to hydrating beverages, water ranks number one. Alternatively, try ginger tea, honey and lemon tea and lookout for juices that are without added sugars.

Foods to eat

Food is what gives your body the energy and nutrients it needs to function. Such effects are equally vital when you are ill. Still, it’s all about eating the right foods for your condition.

Consider eating the following foods when you are ill.

1. Chicken soup

The go to food for most people, Chicken soup provides plenty of benefits. The broth is a good source of fluids and electrolytes to prevent hydration. The chicken provides your body with protein and zinc. You’ll also gain Vitamin A from carrots, and Vitamin C from celery and onions, and antioxidants from herbs.

2. Garlic

While you might think of Garlic as a food-flavoring agent, it’s actually been used in alternative medicine for a variety of ailments for centuries. You don’t necessarily have to take garlic supplements, though. Eating raw garlic may also be beneficial.

3. Yogurt

Yogurt is a good source of probiotics which are “good” bacteria that can help support the immune system.

Just be sure to choose whole yogurts without any added sugars for maximum nutritional benefit.

4. Vitamin C–containing fruits and vegetables

Vitamin C is an important nutrient for your immune system, which is especially important when you’re sick.

Your body absorbs nutrients like vitamin C more effectively from the foods you eat. Foods high in vitamin C include:

red or green pepper
oranges or orange juice
grapefruit juice
kiwi
broccoli

Though you can also take a vitamin C supplement.

5. Leafy greens

Spinach, kale, and other leafy greens can also help boost your immune system when you are ill. They are quality sources of immune-boosting nutrients such as vitamins A, C, E, and K.

Consider adding leafy greens to a fruit smoothie, or eat them raw with a drizzle of lemon and olive oil.

6. Broccoli

Broccoli is a nutrient powerhouse that can benefit your body when you are ill. Eating just one serving will provide immune-boosting vitamins C and E, along with calcium and fiber.

Consider eating broccoli on its own or adding it to soup; just remember to be mindful of sodium content.

7. Porridge

When you’re sick, a hot bowl of porridge can be a soothing, nutritious food choice. Porridge is a great source of several immune-boosting nutrients, including:

copper
iron
selenium
zinc
fiber
protein

8. Spices

Adding certain spices to your diet, such as Ginger and Turmeric, can help ease symptoms. These spices contain anti-inflammatory properties that can help break up congestion. Consider adding them to tea or hot water with lemon.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

What to avoid

Understanding what to avoid eating when ill is perhaps just as important as knowing what you should eat. When you’re sick with the flu, stay away from the following items:

Alcohol. This lowers your immune system and causes dehydration.
Caffeinated beverages. Items such as coffee, black tea, and soda can make you more dehydrated. Plus, many of these beverages may contain sugar.
Processed foods. Whether from a fast food chain or made from a box, the more processed a food is, the fewer nutrients you’ll get. When ill, your body is trying to heal itself, so it’s important to support the process with whole, nutritious foods.

With any fitness journey, there will be obstacles you must overcome and illness falls into that bracket - take note of the above and implement where necessary and get back on track asap.

For more help and advice, and to make a start on your fitness journey, just drop me a message.

Getting to the Core of the matter

target.fitness@hotmail.co.uk — Sun, 26 Jun 2022 10:37:03 GMT

Abs abs abs – we all dream of having that washboard, model stomach, right? Take a look around every gym and you’ll see people of all shapes and sizes chiselling away at those abs with core busting exercises like crunches, bicycles, the ab wheel, and other moves that’ll make it hurt to laugh tomorrow. A popping six-pack might look great, but how many of us actually know the importance of our core muscles and what they really do?

WHAT ARE THE CORE MUSCLES?

Turns out it’s not all about abs. Your core is actually an extremely complex set of muscles, extending far beyond that six pack, including everything besides your arms and your legs. According to Sports MD the core is actually composed of as many as 35 different muscle groups connecting into the pelvis from the spine and hip area. Each muscle exists within 4 regions; back extensors, abdominals, lateral trunk muscles, and the hip muscles.

Ok, so that’s the boring anatomy bit done. Now what do they actually do for us?

WHAT DO CORE MUSCLES DO?

OUR SUPPORT SYSTEM

You may not realise it, but your core muscles provide that bit of support needed to perform even the most mundane of everyday activities, from getting out of bed, to sitting in a chair, reaching for that choccy bar on the top shelf and even standing still. They literally keep you upright, acting as the base support for your entire body.

Ever wondered why you don’t fall over when running on the bumpiest terrain? Your core. Who knew those ab crunching exercises that you perform in the gym actually lessen your risk of falling face first?

MUSCLE MOVER

Think of your core as the initiator for every single movement your body performs. Even when they don’t seem that important, your core is often the first to the party for every plane of motion. Pretty much any physical activity that we do, from football, to dancing, to runs, are powered by the force of the core.

Building a stronger core also means that you will experience less muscle fatigue and better endurance, helping you perform those activities to a much higher standard. So building that core enhances your other muscles too – no brainer.

STRONG CORE = HEALTHY BACK

It’s never good to put too much pressure on ourselves…or our backs. If you don’t have strong core stability and support acting as a base for your spine, it is likely you’re going to compensate with other muscles and over-pressurise your lower back.

A weak core is actually one of the number one risks for potential injuries, especially in that lower back area. Weaker core muscles also contribute to slouching and bad posture, which in turn heightens wear and tear on your body. Injuries are no fun for anyone, so make sure you make strengthening your core a priority.

THE BEST CORE EXERCISES

How do I strengthen my core we hear you ask? Well, luckily for you we have our Core Stability or Abs Blast class available - take a look at https://bookwhen.com/targetfitness for further details.

What To Eat Pre/During/After Exercise

target.fitness@hotmail.co.uk — Mon, 06 Jun 2022 19:08:32 GMT

Fueling your body the right way will help you train for your next big event, but also continue on to your next fitness goal. So we’re giving you a quick rundown on what you should eat before, during, and after your workout.

PRE-WORKOUT

What you should be eating will be partly dictated by the time of day, but your pre-workout fuel should be made up of two things: carbohydrates and protein. Carbs provide the energy we need to perform, while protein supports and helps build our muscles.

If you’re working out first-thing in the morning (think 30 minutes after waking up), you’ll want to fuel up with a small dose of protein and carbs. Skimping on pre-work fuel could affect your performance, leave you feeling fatigued, and sabotage your long-term goals. So try ½ a cup of oats with protein powder, one or two eggs with a slice of toast, or a banana with peanut butter.

If you’re working out in the afternoon, you should focus on having your pre-workout meal 1-2 hrs before you workout based on your own body’s need. But what you fuel with will depend on what you’ve eaten earlier in the day. For example, if you had a big protein and carbohydrate filled lunch, you will want to focus on quick digesting carbs with some protein such as a cup of berries and a tablespoon of peanut butter. However, if it’s been a few hours since you’ve eaten lunch, you’ll want a nice mix of protein and carbs. Try a greek yogurt with berries, 10-15 grams of chicken or other lean meat and half a sweet potato.

As you fuel up before your workout, do focus on quick/slow digesting carbohydrates, moderate protein, and drinking water (instead of sugary drinks), don’t eat foods that are high in fat or fibre, or fried to minimise stomach discomfort. By sticking to simple, clean ingredients you will fuel your workout and feel great during it.

DURING YOUR WORKOUT

During your workout the most important thing your body needs is water. For every 30 minutes of exercise your body will need 300-500 millilitres of water to properly stay hydrated.

Working out longer than an hour? Your body will need some simple carbohydrates as extra energy for both the exercise itself and the muscle building and repair process that happens after you leave the gym.

Try these mid-workout snacks for training-session that last over an hour:

-½- 1 serving of the fruit of your choice (1 cup of berries, half an apple, etc.)

-Frozen Berries in a Water Bottle

WORKOUT RECOVERY

After your workout your body needs 250 – 300 millilitres of water, and at least 20 grams of protein, and 40 grams of carbohydrates. While some athletes may need more or less protein (the total amount of protein you need daily is based on your weight-one gram per pound of body weight) the protein to carbohydrate ratio should be 1:2. The protein and carb intake will help fuel the muscle repair/building process, re-supply calories, and make sure your body is meeting its macro-nutrients needs.

Try one of the following suggestions:

-Protein Smoothie (1 and ½ cups of liquid- water or non dairy milk, one cup frozen fruit, one serving of protein powder)

-One serving of quinoa, at least 20g of your favorite lean protein (chicken, low fat fish, egg whites, turkey, grass fed beef)

-One medium or small sweet potato, at least 20g of your favorite lean protein.

Getting Your 'Fix'

target.fitness@hotmail.co.uk — Thu, 26 May 2022 19:21:17 GMT

When will you finally get round to fixing how you feel?

As each year passes, we look in the mirror and see the impact of living our life.

Our waist gradually expands, our muscles soften, and we feel a bit more creaky.

We tell ourselves:

"I'll get round to getting back to being fit again, soon..."

But do we?

Another year passes and we find ourselves having the same conversation in our head week after week, year after year… … until we hit our 40s and realise we finally need to do something.

The problem isn't just looking great in a shirt or having the confidence to take off your shirt in public.

It's more than that.

When you don't look after your health and fitness, you greatly diminish the quality of the time you have left.

Not only are you not showing up for your family and kids in the way you always wanted… … you're teaching your children all the bad habits.

You're left feeling frustrated that you didn't do something sooner. All these years you could have made an effort to look and be better, you just didn't get round to it.

Well, now the time for thinking is over. It's time to act.

Stand out and feel stronger - look great in your clothes and fill them out in all the right places, feel stronger and more confident. Become a leader - take back control, feel more confident and calmer. Increase your productivity - do more in less time and be present for those you care about most.

Greatest Tip For Fat Loss

target.fitness@hotmail.co.uk — Tue, 03 May 2022 17:57:34 GMT

Do you want to know the greatest tip for fat loss AND for keeping the weight off for years to come?

It’s actually pretty simple.

And it’s this:

Never eat when you're stressed, overwhelmed, or feeling anxious.

Why not? Because when you do you’re a lot more likely to:

- Make poorer choices

- Overestimate portion sizes

- Eat past feeling full

- Notice and increase in you being unsatisfied even by a balanced meal, and you’ll convince yourself you need a sweet fix.

- See an increase in digestive issues after you eat.

We all get stressed. And even if in the middle of what feels like the apocalypse, if you can stop and give yourself 10 minutes to calm down, you’ll find you’re in a better state to make a decision than you were seconds ago.

Our minds and tummies are a lot more connected than you think. And when one system is on ALERT the other "feels" the pain.

(Ever had your stomach tied in knots and not been hungry? Or noticed you don’t process your food as well when you see it on the other end?)

There's a reason I have my clients count macros: it’s about becoming more aware of how the little choices you make (almost automatically) every day affect you. Because over time, little things add up to make big things.

What you eat and how much will help you lose body fat. But understanding how and why you eat will help end the yo-yo cycle far too many people get involved in.

Everyone thinks the most powerful and life-altering changes cost lots of money. But really, the most impactful measures at your disposal are (usually) completely free.

Awareness only costs you a few minutes of attention. And that will save you real money long term.

Yo-Yo Dieting

target.fitness@hotmail.co.uk — Tue, 26 Apr 2022 10:03:19 GMT

Are you stuck in the perpetual cycle of “yo-yo dieting…”

Lose the weight. Gain the weight. Lose the weight. Gain the weight.

Nothing feels worse than being THIS close to the life-transforming freedom that comes with a healthy, fit body… only to watch it slip through your grasp, time and time again.

Weight maintenance sounds like it should be easy.... yet according to almost everyone who’s tried, it doesn’t feel easy.

Like any success, reaching a weight loss goal often comes with a new set of challenges:

• ‘Can I really keep saying “no” to ice cream forever?’

• ‘What’s my plan now that… I don’t have a plan?’

• ‘If I’m not trying to lose weight… but I can’t go back to my old habits, what am I supposed to do?!’

These are the questions people struggle with when they realize the things that worked to lose the weight won’t necessarily help them keep it off.

Target Fitness is here to help, but lets get a few things straight first:

1. I don't believe in "diets" - changing habits, greater knowledge and healthy eating is the key to success to achieving your goals.

2. You can have that ice cream, and STILL maintain or lose weight - it's all about managing your calorie intake.

Target Fitness can help you with all the above by providing bespoke plans to help you achieve a sustainable weight loss journey. Get in touch today!

Cardio vs Weight Training for Fat Loss

target.fitness@hotmail.co.uk — Fri, 08 Apr 2022 09:58:25 GMT

I often get asked:

"What is the best form of exercise for Fat Loss?! Im confused!"

When it comes to Fat loss weight training is the most important training variable we have.

When aiming to lose fat we have two main goals: Losing fat & maintaining muscle. This will result in the desired toned and tight look.

Losing weight without adequate weight training can cause our body to break it down to use for energy i.e "rob Peter to pay Paul!" because it doesn't have much use for it. This will result in a loose and saggy appearance with no shape.

"What about Cardio like Running?"

By simply changing our food habits and weight training in the gym or at home we will be burning more than enough calories to burn fat and transform our body. We can then add in other ways of burning calories, such as being more active during the day (increasing our daily step count) or taking up a hobby.

So once you get your 3-4 weights sessions in starting off you can supplement your day/workouts with activities that can increase your calorie burn.

The Weight Loss Plateau

henry@ebiscuits.co.uk (Henry Lewington) — Thu, 03 Mar 2022 17:42:45 GMT

You have worked so hard and have had some decent results, but your fat loss journey has suddenly stalled?

So what do you do? Well, lets begin with what NOT to do first:

1. slash calories

2. add cardio

3. cut all carbs or fats

4. add a fat burner

5. add complexity (carb cycling, fasting days)

Here's what TO DO:

1. Relax. Everyone loses fat at a different pace. And it's rarely a linear "pound a week, every week." Not to mention, the diet that "worked" for you when you were young and single might not work as well when you're older/busier/more stressed.

2. Verify calorie intake and compliancy. Calories still count. So break out the cups and spoons. Log harder.

3. Look at lifestyle/sleep. Are you in a consistent sleep/eat/train pattern? Finding time to relax every day?

4. Verify activity. Are you hitting all your prescribed workouts? How active are you throughout the day?

5. Stay the course except put yourself "on notice."

After you've addressed the above, give your current approach another week but with heightened awareness. You may indeed need to adjust calories or cardio, but first try to get the most out of what you're already doing.

You can't control the outcome so instead focus on mastering the process. That's not achieved through complicating or biohacking -- it's by making things as simple as possible.

"You Can't Control The Outcome, So Instead Focus On Mastering The Process"

Myths of Calories

Thu, 17 Feb 2022 16:08:46 GMT

In the wild and crazy world of nutrition, people can sometimes get a little dogmatic about things. (Ok, that's an understatement.)

Case in point: Calories.

One group declares…

“If you’re not losing weight, you're either eating too many calories, or not exercising enough, or both. End of story!”

While the other group insists…

“It’s not that simple! There’s so much more to this than meets the eye… like hormones and insulin resistance and metabolic advantage.”

So who's right? Who's wrong? Or is the truth somewhere in between?

Keep on Running

target.fitness@hotmail.co.uk — Sat, 15 Jan 2022 15:28:29 GMT

Ever had one of those days where you just can’t focus, you have too much to do but don’t know where to start and can’t for the life of you remember what you were supposed to tell that person? Then you decide to go out for a run to ‘blow off some steam’ and it just feels a little easier and clearer afterwards? That is science. Running has been scientifically proven to reverse the damaging effects of stress on the brain.

Running can be used as a therapy to help improve your mood and destress. Something we could all do with a bit more of at the moment.

HAPPY FEET

We’ve all heard of the magical ‘runners high’. The moment you get to the end of your run and feel like you could conquer the world. That is brought on as a result of an increase in levels of endorphins being released in the brain. Known as the feel good hormone, endorphins are released steadily at low levels throughout the day, but running causes them to be released in much higher levels. Getting those feet moving and pounding that pavement really can make you feel happier and better about things.

ALONE TIME

If things are stressful at work, you have the daily battle of homeschooling or you are about to lose it at the person you are in lockdown with for asking for the millionth time if you want another cup of tea, running alone is a great way of getting out and having some well deserved time to yourself (if you are able to following guidance).

If you feel comfortable, stick in earphones and listen to that Spotify playlist or podcast you haven’t got round to starting and just zone out for a little while. Let your feet carry you and see where you end up. Sometimes 5 minutes is far enough before you want to turn round, other days you might go the furthest you’ve ever gone. Having realistic goals is a good way to push yourself, but sometimes it’s also beneficial to not put any extra stress on yourself and just be happy to have gotten out for a little while.

KEEP ON RUNNING

We all know that running has physical health benefits and improves general fitness, but for many people it isn’t just about putting one foot in front of the other. Running can be a form of meditation in its own right, and is ideal if you find the thought of sitting still in silence for 30 minutes a day worse than the thought of going through Electric Eel more than once in a row. It’s a peaceful, repetitive activity that provides a stillness in the mind.

Using running as a form of meditation offers a variety of things:

1. The natural rhythm provides the ideal chance for your mind to be purely in the present and become attuned to your surroundings.

2. Discovery of your inner voice. Using this and tuning it into a positive self-talk exercise is a very effective tool to change your focus and give you a boost. Even if it’s just to tell yourself you can reach the next lamp post without stopping.

3. Relaxation and tranquility often follow a run. The mind is calmer, and the body feels less stressed and some of the things that seemed overwhelming beforehand suddenly feel achievable.

Whether you are new to running or someone who has been enjoying the benefits for a while, continue to do things that make you happy.