Tips on Weightlos Uncategorised

Eight Healthy Sugar Swaps

SUGAR. We reward ourselves with it via naughty treats and guilty pleasures after a particularly stressful day, to celebrate happy occasions and often for any reason we can lay our hands-on, just because.

There is a lot of research that says that sugar could be as addictive as drugs such as cocaine or heroin, and it can have similar detrimental effects on the brain. ‘On the outside, sugar seems pretty harmless, but on the inside, it’s killing us’, says Cassie Bjork, RD, LD (founder of Healthy Simple Life).  She also states that ‘sugar can be even more addicting than cocaine’, and ‘it leads to compulsive behaviour, weight gain, headaches, hormonal imbalances and more’.

The best way to avoid added hidden sugars is to make you own homemade food and to avoid packaged items and ready meals. Often seemingly healthy foods such as muesli bars, yoghurt, certain ‘healthy’ drinks and ready meals labelled ‘healthy’ or ‘low fat’ can be packed with hidden sugars. Labels can be extremely misleading and hard to navigate.

So when it comes to cutting down on the white stuff, even just 1 or 2 swaps a day can really make a difference to how much sugar you are eating. Here are some easy swaps you can try:

  • Swap flavoured yoghurt (particularly low fat products) for plain or Greek yogurt with fresh fruit, cinnamon, nuts and seeds added.
  • Ditch processed fruit juices and soft drinks (such as sugar ladened fizzy pop), and replace with either plain or sparkling water, or water infused with natural goodness such as strawberries, cucumber and blueberries.
  • Pastries, biscuits, cakes and sugary muffins can be changed for slices of apple dipped into nut butter (such as almond butter), or cottage cheese.
  • Try ditching ice cream in favour of plain yogurt or gut friendly kefir with berries on top.
  • Swap bought pasta sauce for pesto or homemade sauces such as ratatouille made with fresh tomatoes.
  • Swap bought salad dressing (particularly low fat products) for homemade salad dressing. Try olive oil, lemon, salt and pepper, with a dash of apple cider vinegar, it’s delicious!
  • Try substituting tomato ketchup for delicious and easy homemade tomato salsa, and bought mayo for homemade mayo or alioli.
  • Trade packaged breakfast cereals such as cornflakes, coco pops and instant porridge for old fashioned rolled oats, or try roasting your own cereal and add nuts, seeds and berries.

A few little changes can go a long way to help to improve your health. Try it!

Health and Fitness Uncategorised

How to lose weight and keep it off

How to lose weight and keep it off.

One of the main reasons people join our bootcamps aside from boosting their fitness is to lose weight and tone up. Every day our trainers get asked for their best tips for losing weight and keeping it off, and we thought we’d share them with you as well. By using these tips, you can set yourself up for success and make some small changes before you join us on the camp.

Goals for weight loss can focus on outcomes or the process. An outcome goal might be to lose a certain amount of weight while a process goal is a necessary step to achieve your result. An example is to walk 30mins a day, aim to jog 2km without stopping, drink water at every meal, including three HIIT workouts in your week or limit sugars and junk food.

Processs goals are beneficial for weight loss as they focus on changing behaviours and habits that will then, in turn, aid your weight loss.  Rather than a quick fix process goals will help you lose weight and keep it off in the future.

  1. Set specific goals

Rather than saying you want to exercise three times a week be specific what that exercise will be. Aim to walk 30mins before or after work each day. Once you can easily walk 30mins them push yourself to jog for three mins, walk for two during your 30mins and slowly build your fitness up.

  1. Make sure your goals are attainable.

If your schedule doesn’t allow you to spend an hour at the gym every day, then don’t put that pressure on yourself. Rather aim for twice during the week and add on extras over the weekends.

If a particular type of exercise is too difficult for you, such as running then running every day would not be an attainable goal to start with. Instead, break it down into smaller goals.

  1. Adapt your meals to suit your goals.

A brilliant way to make yourself conscious of your eating habits is to keep a food diary for a week and log everything you eat. Then you’ll become aware of small changes or substitutes you can make to reduce your calorie intake. If you drink fizzy drinks like coke, try substituting them for sparkling water, swap unhealthy snacks like a chocolate bar, crisps for fruit or a health bar.

Don’t drastically change your entire diet, instead make small changes that are easy to implement and reassess how it is going every fortnight.

  1. Join group workouts.

By working out with friends or in a group, people become accountable to each other. Group workouts are brilliant to get motivated, and we find our customers push hard when they train in a group setting. Also, it’s easier to stick to a routine if you are joining a group.

These are a few tips you can use you get your weight loss journey started. Then once you’re out on the Fitness Bootcamp, you’ll be surrounded by people taking time out of their normal routine to dedicate time to their health and fitness. There’s a very motivating atmosphere on the camp, and everyone encourages each other to stay on track. A brilliant bonus is you’ll make friends with a similar mindset and goals so you can keep each other motivated.