Weight loss, weight management and eat better resolutions are all associated with the new year! Along with sitting less, moving move and getting fitters? Is a healthier lifestyle a goal for you?
And……are you motivated?
Our Nutritional Coach Mitch shares with you his top tip here:
Measuring your portion sizes
Most of us probably don’t think about portion size when we eat – it typically depends on what we would usually have, how hungry we feel and how much is in a pack or on our plate. But having a healthy, balanced diet is about getting the right types of foods and drinks in the right amounts.
We’re all individuals with different needs but for healthy adults the range of different foods we need is pretty much the same for all of us. However, the amount of food we need, varies from person to person.
The portion sizes recommended are averages for healthy adults, based on a daily calorie allowance of 2000kcal – the amount estimated for an average, healthy weight, adult woman. If you’re tall or very active you may need more and could have larger portions. If you’re a small person or trying to lose weight, you may need smaller portions. So measuring portion sizes with your hand gives you an idea of portion sizes. Obviously hands will vary in size, generally bigger people will automatically get bigger portions and smaller people will get smaller ones. There are lots of different ways to eat a healthy diet and you can use this guidance to fit in with your preferences and beliefs – from Mediterranean, vegetarian or vegan to a more traditional British diet. It’s about balancing the food groups and finding the portion sizes that are right for you.
If you are interested in our online nutrition programme delivered and designed by Mitch, then read our brochure here or enquire online here.
And Becca shares her top tip when it comes to feeling fitter, leaner and more energised too…
MOVE MORE , SIT LESS resolutions
Regular physical activity can help you drop a dress (or trouser) size and will also make you feel fitter, more energised and better able to cope with life’s ups and downs. Resilience is something we all need to boost after the year we had last year!
The good news is you don’t have to drag yourself to the gym for hours on end. You can improve your health and wellbeing by building up to 150 minutes of activity a week at an intensity that makes you feel warmer, breathe harder and makes your heart beat faster than usual; every 10 minutes counts. Here is an easy 10-minute heart healthy workout to get you started.
Do each exercise for 30 seconds at a moderate intensity and then rest for 30 seconds. Repeat each exercise twice. If you find the exercises getting easier, increase the number of times you repeat each one, and/or increase the time you spend doing it, decrease time spent resting between exercises and/or add more exercises to the workout.
1. Sit-ups
Sit-ups with can be done on the floor or with a gym ball. Focus on keeping your back in a neutral position, contract your stomach muscles, lift your shoulders and curl your chest towards your knees. Slowly lower to start position, remember to breathe out and squeeze your abs on the way down.
2. Squats
Standing with feet slightly wider than shoulders, engage your tummy muscles, keep your back straight and lower your bottom as if you are going to sit on a chair, come back up to standing. Breathe in on the down motion and out on the way up.
3. Jumping jacks
Stand with feet together and arms by your side, jump in the air, split your legs and raise arms so you look like a star shape. Jump again to return to first position. Repeat continuously, keep breathing. Keep knees slightly bent at all times. (Once you’ve mastered these it will be burpee time)!
4. Punches
Stand with feet shoulder-width apart, make a fist, bend arms with elbows at your waist. Extend one arm in front of you at shoulder height. Return to starting position. Repeat with other arm. Breathe out on each punch.
5. High knees
Jog on the spot and raise knees to waist height so your legs are pumping up and down. Keep stomach muscles engaged to help keep your balance. Remember to keep breathing.
If you need help with any of this contact us for a virtual 1-2-1 now where we can coach you personally to support your healthier lifestyle and 2022 goals.
Once you have mastered the above why not add some mobility work, to help improve posture and mobility, and even reduce tension too! Download our Make Time To Stretch Poster here. Again you can book a 1-2-1 to work through this with Becca if your company is a Tonic and Me subscriber.
Once you are back in the office for that extra motvation:
Take a look at our Activity workshop too – Move More, Sit Less. Learn about body mechanics understand government guidelines and learn how to program more activity into your every day.
We all need a little gentle reminder and a bit of motivation 😊
Here you go, let us know how you get on and make sure you get all the motivation you need from us – we are here to help!
