10 Tips for staying fit and healthy this Christmas

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Christmas is just around the corner.  If you have been working very hard this year to build healthy eating habits, make effort to train consistently, you may wish to keep up the good work. The truth is that lots of people put on up to 5lbs between Christmas and new year. The reasons are very simple:

Energy intake is more than energy expenditure

i.e. over-eating and not moving enough

With a STRATEGY in place, you CAN keep up with your fit and healthy lifestyle, and still have fun, enjoy food with family and friends.

Here are my top 10 tips:

 1. Set a goal to maintain your current fitness, weight and eating habits. Believe it or not, having this goal in mind will motivate you to make better food choices and move more. Without this goal, it is much easier to let your habits go.

2. Plan your holiday schedule. Write down the dates and time for your planned Christmas parties. How many days in the week and how many times a day. What will you be doing when you are not celebrating? Use a planner so you can see clearly when the big meals are going to be. Then plan healthier meals the rest of the time. You can use the same planner to figure out the best time to fit in a quick workout or active time like taking a long walk.

3. Do not turn up to a party feeling hungry. Load up on protein, fibrous vegetables, or healthy snacks before attending. If the biggest meal is in the evening, make sure you have a good portion, balanced meal in the morning and afternoon.

4. At the party: fill your plate with lean protein, fibrous vegetables first. These food will fill you up. Then choose a sensible amount of starchy carbohydrate, fatty food and / or dessert that you enjoy.

5. Watch the portion size. Eat until you are 80% full.

6. Watch your alcohol intake. Set a limit on how much you allow yourself to drink and stick to it. Alcohol provides 7 kcal / g (carb and protein = 4 kcal / g; fat = 9 kcal / g).

7. Make sure you drink enough water. Thirst is sometimes mistaken as hunger. Also, watch out for liquid calories, e.g. fruit juice, smoothies, soft drinks.

8. Keep up with fitness. Aim to do three 20-30 min HIIT sessions per week. If you can, do this before big meals.

9. Keep on moving. Make an effort to go out for a 30-60 min walk every day.

10.Be a fit and healthy leader. Inspire your friends and family to make healthy, balanced food choices and stay active. 

Wishing you a Merry Christmas and Happy New Year!

See you in 2018!

Winnie x

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Healthy habits to suit your lifestyle

Healthy habits

Achieving health and fitness goals is about developing consistent habits. Good habits are more dependable and sustainable than motivation and inspiration.

To find out how you can build fit and healthy habits that work FOR YOU, drop me an email at info@WinnieFitness.com

Winnie

Health and fitness coach

Mint ‘chocolate chip’ smoothie / protein shake

New creation at WinnieFitness HQ – mint ‘chocolate chip’ (cacao nibs) protein shake. I have a thing for mint choc chip treats and drinks (chocolate, ice-cream).  This is a very good alternative to satisfy my sweet tooth!

Try the recipe below and let me know what you think

Ingredients for 1 serving:

100ml unsweentened almond milk

100 ml water

4 ice cubes (for frappe effect)

1 cup baby spinach

10 mint leaves

1/4 avocado

1 scoop vanilla protein powder

Directions:

Add almond milk and water into a blender. Add in the rest of the ingredients. Blend until mixture is smooth.

Then top with 1 tsp cacao nibs and enjoy!

Mother’s Day fitness bootcamp Leatherhead

Mother's day boot camp Leatherhead Fortyfoot

Fit Mummy Personal Training presents: Mother’s Day outdoor boot camp special.

Join us for a fantastic workout in the park to celebrate Mother’s Day 2017!

New mums must be six-months plus postnatal. All abilities catered for. Buggies and children friendly. Feel free to bring family members and friends along.

Bring a bottle of water and an old towel or picnic mat for floor work.

£8 per person.
Spaces are very limited to ensure quality teaching. Email info@WinnieFitness.com to book your space.

Looking forward to seeing you at the boot camp!

Mums and deadlifts

This is a frequently asked question from my clients: ‘What’s the best exercise for mums after squat and push-up?’

I’d say, ‘Deadlift.’

deadlift

Mummies, how many times a day do you pick your child off the floor, lift your child and put in car seat, bend down to tidy toys? 10? 15? Probably more than that. Well, having a strong back will certainly make these movements easier. Deadlift is an awesome exercise to achieve this. Picking things up with proper form will become second nature.

If you’re new to this exercise, always ask your trainer for a demo and check if it is suitable for you.

 

Outdoor fitness sun safety tips

Outdoor fitness sun safety tips

 

Outdoor fitness training in the sun can be really fun, uplifting and motivating. (Read more on the benefits of outdoor exercise / fitness training here). We want to enjoy the sun, get some vitamin D, while protecting our skin from sun damage. Here are our top tips on staying safe in the sun this summer:

 

  1. Use a sunscreen with SPF 30 or higher that offers UVA and UVB protection.
  2. Apply sunscreen generously to bareskin, 20 minutes before going outdoors.
  3. Reapply sunscreen every two hours, immediately after swimming, and after sweating.
  4. Wear a hat or cap to protect the scalp.
  5. Avoid direct sun exposure as much as possible, especially between 11am and 3pm when the sun is the strongest.
  6. Don’t forget to use sunscreen on cloudy days, as 80% of the sun’s UV rays can penetrate through clouds.
  7. Drink plenty of water and stay hydrated.

Hope you find this article helpful. Let me know what you think by leaving a comment below.

See you at one of our outdoor training sessions!

Get fit: no gym, no problem

You can get fit in the park or at home with small portable equipment. Here are some pictures of our client practising combo exercises at ‪#‎FitMummyPT‬ session. We bring equipment to the training session and provide you with a progressive fitness programme.  All you need is commitment, dedication and hard work.

We will be holding a bodyweight strength training workshop for beginners. For more information, visit: winniefitness.com/bodyweight-strength-training-workshop.

Want to try a Fit Mummy PT session? Email info@WinnieFitness.com to book  your place.  Click here for more information on our training session.