Fitness Tips & Advice

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Why Carbohydrates are important 

🔴𝘛𝘏𝘌 𝘐𝘔𝘗𝘖𝘙𝘛𝘈𝘕𝘊𝘌 𝘖𝘍... 𝘾𝘼𝙍𝘽𝙊𝙃𝙔𝘿𝙍𝘼𝙏𝙀𝙎!

🍞 🍌 🥯 🍠 🍚 🍇 🍝 🍎 

So we want to talk to you about why all food groups are vital to your health and today, it’s the turn of the amazing energy source....the incredible Carb!!


And we’re not talking about the nasty evil white simple carbs (like white breads, white pastas, processed carbs in biscuits etc) 

It’s the COMPLEX CARBS that our bodies need!


Complex carbs provide us with energy and are packed with more nutrients than the simple carbs!

They're higher in fiber and digest more slowly, therefore releasing energy slowly. This also makes them more filling and you stay fuller for longer, which means they're a good option for weight control. Complex carbs are also better for those with They're also ideal for people with type II diabetes, because they help manage blood sugar spikes after eating!


COMPLEX CARBS:

Brown bread 🍞 

Brown pasta🍝 

Brown rice 🍚 

Porridge oats 🥣 

Peas 

Vegetables🫑🥦🥕

Fruits 🫐🍉🍐🍊

Grains 

Beans 


SO GET YOUR CARB ENERGY BOOST ON!!

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Why Protein is important 

🔴𝘛𝘏𝘌 𝘐𝘔𝘗𝘖𝘙𝘛𝘈𝘕𝘊𝘌 𝘖𝘍...

𝗣𝗥𝗢𝗧𝗘𝗜𝗡!

🥚🥦🥓 🐠 🍳🥬🧀🍗🥜🍖

So we want to talk to you about why all food groups are vital to your health and today, it’s the turn of the amazing energy source....the 𝙎𝙐𝙋𝙀𝙍-𝙋𝙊𝙒𝙀𝙍𝙀𝘿𝙋𝙍𝙊𝙏𝙀𝙄𝙉!!


Protein is vital to maintaining a healthy body and the word Protein actually originates from the Greek word PROTEOS which means PRIMARY or FIRST


Made from long chains of of amino acids (like a string of beads) and the 20 different aminos make up the thousands of different proteins in the human body, each doing different jobs.


▪️GROWTH, REPAIN & MAINTENANCE

▪️PROVIDES ENERGY

▪️ACTS AS MESSENGER HORMONES

▪️CELL SUPPORT AND SUBSTANCE

▪️MAINTAINS pH BALANCE

▪️BOOSTS IMMUNE SYSTEM

▪️STORES NUTRIENTS


PROTEIN SOURCES INCLUDE

➖Lean Meats 🍗

➖Fish 🐠

➖Eggs 🥚

➖Nuts 🥜

➖Oats 🥣

➖Tofu 

➖Cheese 🧀

➖Milk 🥛

➖Yogurt 🥣

➖Broccoli 🥦

➖Leafy Green Veg 🥬


SO GIVE YOUR BODY A SUPER POWER PROTEIN BOOST

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Kick Start your time for change!

⚫️ 🅺🅸🅲🅺 🆂🆃🅰🆁🆃 🆈🅾🆄🆁 🆃🅸🅼🅴 🆃🅾 🅲🅷🅰🅽🅶🅴!


The human body is a funny old thing! 

It likes to keep things balanced!

It hates change & attempts to avoid it at all costs, even if the change is in it's best interest; all it understands is something has changed, something is different, which means it must be wrong, because it's not the norm, it doesn't understand it and will fight to maintain what it's accustomed to!


eg 1/ Giving up smoking.


Firstly, if you're giving up these nasty toxic sticks of poison.....well done!!!

As a smoker, your body will have been given a regular supply of Nicotine, Carbon Monoxide, tar and a whole other cocktail of chemicals.

During your time smoking, your body will have re-educated itself to function and even enjoy the chain of unnatural reactions caused by these chemicals.....it becomes 'normal' to the body - it becomes addicted!

So, when a smoker makes the great decision to give up, the biggest problem faced is the body's response to the removal of these chemicals.

 If the body of a smoker doesn't get the nicotine and chemical fix it has become accustomed to, it feels off balance, out of sync and it doesn't know what to do, so it sends out stress hormones  and even though it's better for the body not to smoke,  the body just wants things 'back to normal', regular and consistent again!

But over time the body will rebalance itself and function without these chemicals and begin to function more efficiently and the desire and cravings will subside.


eg 2/ Cutting out processed sugars and fats (trans-fats)


All those that have completed one of our online Eat Clean plans will tell you that the first 2 weeks are always the most difficult!

Largely because when they begin to eat clean and all the nasty additives and sugars are removed from their diet, they can experience a range of 'cold turkey' side effects such as head aches, dry mouths, strange dreams, disrupted sleep patterns, skin outbreaks, mood swings and more.

These are yet again further examples of how our bodies respond to the changes and it's dislike to these alterations! But again, once these initial weeks have passed, and the toxins that have built up in the body begin to reduce, and the body realises that it is functioning at more optimal level; the hormones begin to balance, the brain becomes 'brighter' and retains information more easily, the skin, hair and nails become stronger, the immune system is strengthened, energy levels are raised, and mental health is improved to name just a few of the benefits.


eg 3/ Exercise


You may find you experience similar side effects when you start exercising; if your body is not accustomed to being active, you may feel nauseas for the first few times you exert yourself! You may experience dizziness, or see sparkly lights, your brain will start screaming at you to stop!

This is NOTHING to worry about, it is simply the body is saying "What the hell is this???? I want to be on the sofa where I'm happy and the place I'm used to" 

But don't give up, and don't let that put you off! Eventually your body will give in and realise that it functions much better and more efficiently with the right nutrition and exercise.

When you exercise, your body releases a range of chemicals such as Serotonin & Dopamine, which are produced in the brain, improving our mood and protecting us against mental health disorders. Serotonin, which is produced by long-term cardio exercise, is clinal proven to decrease depression, while Dopamine improves your mood and long-term memory, stimulating highly pleasurable feelings and emotions.


Your body will become addicted to the 'happy' hormones your brain releases after and during exercising; you'll become stronger, the heart and cardiovascular systems will function more efficiently, you'll benefit from a heightened metabolic rate and you'll feel like a new person 😊


On average, the body takes around 2-3 weeks to 'reboot' and rebalance itself, and by week 6, it will be totally settled and it will all become second nature and your body won't fight back any longer as it won't know any different! It will have become the NEW NORM!! 


BECAUSE YOU WILL HAVE KICK STARTED YOUR FITNESS REVOLUTION!

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Run Safe - Run Happy!

RUN SAFE...top tips for ladies!!


We all know how good it feels to chart our run, watching our improvements and sharing it with the world via social media!!


But in this day and age, it’s vital that we stay safe!!


You may have taken all the obvious steps to stay safe; high Vis clothing, head torch etc....but have you ever stopped to think about your last running post on Social Media!!


SO LADIES.....if you do post your achievements (and rightfully so!) please ensure you either delete/block out the Road names or ensure you take a different route each time you run!


If you’re publicising your regular route online, you are making yourself a potential target!!


SO, RUN HAPPY, RUN SMART AND RUN SAFE!!