22nd October 2018
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It’s Halloween! However no need to be scared as here at Podfit with have provided you with some tricks you can follow to help you in improving you’re lifestyle and health. In addition to this we have suggested some alternative sweet treats to satisfy those cravings. 

Tricks: 

  • Get enough sleep 

The importance of getting enough quality sleep can not be overstated. It may be just as important as diet and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance. A trick you can use for this one is to set yourself a sleep routine. Be decisive, set a structure for your evening. An example may be: 

8pm: Have a hot bath

9pm: Turn off/Put down electrical items such as mobile phones 

10pm: Go to bed with a camomile tea and read for 30-45mins

  • Lift Big

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity (think fat loss). The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective. A trick for this is to complete a home workout every day. These home workouts can be short and simple and do not even require equipment. If you would like some inspiration check out our youtube channel for some home workouts:

  • Don’t go on a diet

Diets are notoriously ineffective, and rarely work well in the long term. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it. Weight loss should follow as a natural side effect of better food choices and improved metabolic health. A trick for this would be to record your food using my fitness pal. Here you can see the breakdown of exactly what you are putting into your body and make the appropriate changes. 

  • Move

This one sounds very simple but if you are aiming to lose weight and live a healthy lifestyle you need to move and exercise. Now this can be as simple as walking or cycling to work rather than driving, taking the stairs instead of using a lift and even moving your alarm clock out of arms reach so you have to move and get up to switch it off. A trick for this is to use fitness app or exercise watch to record your exercise or steps walked in a day. You should then set yourself a goal or target to reach each day and strive to achieve this. 

Treats: 

  • Dark Chocolate

Not any old chocolate bar will send you to healthful heaven. But dark chocolate (think more than 70 percent cacao), which lacks all the added fat and sugar of classic milk chocolate, can actually be a healthy treat in moderation. Dark chocolate is packed with antioxidants and can even help regulate levels of the stress hormone, cortisol.

  • Fruit 

Can’t get more simple than this. Any piece of fresh fruit should offer enough natural sugar to fill those cravings. Plus, it’s definitely the healthiest choice and you get added nutrients and fiber!

  • Kind Bar

These are a Greatist HQ staple. Kind bars come in a ton of awesome slightly-sweet flavors (including a few drizzled in chocolate — yum) perfect for sweet tooth snacking. Plus, you get a dose of omega 3s and protein. Go for a full-sized bar if your stomach’s grumbling, or opt for a “mini” if hunger pangs haven’t quite set in. We are now selling these bars right here in the studio!

  • Frozen Grapes

Pop a vine in the freezer for a few hours and out comes a long-lasting, slightly sweet treat packed with antioxidants and other nutrients. The biggest health boost? Resveratrol, which studies suggest may help lower levels of LDL cholesterol and promote blood vessel health.

  • Flavored Greek Yogurt

Typically, we opt for plain yogurt with our own tailored flavourings to cut back on sugar. However, if you’re looking to indulge a bit in the first place, a small cup of flavoured Greek yogurt is a great option. Even though it has some sugar, it also offers a good amount of protein and will keep you full until that next meal.

  • Smoothie

It’s easy to find an easy, healthy smoothie recipe for breakfast, a snack, or dessert. In fact, here are 54 healthy smoothie recipes sweet enough to fill any of those cravings.


19th October 2018
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The Christmas season is fast approaching! Now Christmas can be a stressful time with all the planning, preparation and rushing around. At some points you may find yourself wondering if it is all worth it! Throughout this period the temptation to indulge and risk of deviating from your fitness routine is high! So this article is here to give you 12 helpful tips to help keep you on track whilst still being able to enjoy the celebrations.

1. Create a Christmas mantra

A  mantra is an affirmation to motivate and inspire you to be your best self. It is typically a positive phrase or statement that you use to affirm the way you want to live your life. Its purpose is to provide motivation and encouragement to you when you need to focus your mind to achieve a goal. You should create yourself a mantra which is personal and specific to you and your goals. You could even try to make this mantra festive and Christmas related. An example could be “I am going to gift myself with the body I want this Christmas”

2. Fail to plan, plan to fail

You should always plan in order to limit the decisions you have to make throughout the day and give you clarity and structure! This will help you stick to your diet and fitness routine and limit the risk of decision fatigue. 

Firstly you should plan your meals. Planning your meals takes away the stress of having to figure out what you are going to eat for breakfast/lunch/dinner. 

Planning for meals also allows you to incorporate healthy eating within what you can afford. It is important to take into account your lifestyle/schedule/commitment. If you are not willing or do not have have time to make an elaborate healthy dish, then do not plan for that dish and buy groceries for that dish if it is unlikely or unrealistic for you to have or make that dish. 

For example, I know that I have a busy life and that I do not always have time to make breakfast/lunch/dinner so I try to plan meals that are healthy and easy to make, but also affordable, durable, and that will last a certain amount of time, and and I only buy groceries that fit into this plan. 

Secondly you should plan your exercise. Your should set clear routines and goals when exercising. You should know at the start of the week what exercise you intend to do. Whether this be go for a run, swim, attend the gym etc. This can then be even more specific as you should never walk into the gym and not know what you are going to do or go for a run without a distance or time in mind. You will rarely exercise effectively if you don’t plan your workout or set goals for your session. 

3. Don’t go places hungry

The truth is, we are not our ideal, best- thinking, balanced selves when we are hungry. We overestimate how much we need to eat (“eat with our eyes”), we overeat, we eat things we shouldn’t eat, we say things we don’t mean, etc. Our primal instinct and drive to eat takes over and nothing else really matters. 

So it is good to not go places hungry, even if there will be food at the place you are going to. Generally, it takes time for food to arrive at the table, for people to decide what they want to eat, for hosts to have things ready to roll, for social and interpersonal activities to take place, etc. which means that going hungry to any place makes you more likely to be irritable and on a one-track mind to get your physiological needs met. Going to places hungry also doesn’t support the best decision-making so it’s good practice to eat something before you go. 

4. Decide on indulgences beforehand

Throughout the Christmas period it is easy to over indulge. While this can be avoided with the will of steel, sometimes we will decide to give our wills of steel a day (or two? Or more?) off. 

When this happens or when you decide to eat as you should not be eating, be selective in what you are eating and when you are eating it. A treat does not hurt every now and then, but it is a waste to eat a sweet or food item that we do not really care for just because we can. 

If you are going to cheat, cheat sparingly and selectively.  Do not waste your cheating opportunities on stuff that you do not really want to eat and are only eating because you are craving something sweet/salty/etc. or because it happens to be around. 

5. Be decisive

Indecision can be exhausting so decisiveness conserves both our physical and our emotional energy. It helps us to reduce procrastination, become more productive and organised, and gives us a greater peace of mind by eliminating anxiety and improving our confidence. When setting goals and making food choices your should be decisive and make a firm decision, then stick to this decision. You will gain so much more control over your life and your confidence will dramatically increase from simply being decisive. 

6. Drink lots of water

Water is healthy for you and necessary for our bodies to survive. Our bodies are 50- 70% water and the rest blood. You can survive up to eight weeks without food as long as you have water. I do not recommend trying this out unless your life is such that this is unavoidable but rather include this to highlight the importance of water. For many cultures, water is life or is associated with life.

You should be drinking water throughout the day, whenever you are hungry, whenever you are bored, whenever you remember, and before meals. In fact, you should be drinking water right now. Your body needs an average of 8-10 cups of water to replenish the water that our bodies lose each day a n d it takes more water to replenish our water stores when we are involved in activities, heat, etc. It also takes time for your body to absorb the water that you take in and your body cannot take in all the water that it needs in one sitting.

7. Lower expectations

Expecting too much of yourself is a sure-fire way to increase stress levels. Ask yourself what you think you should or must be doing. Sometimes the expectations we have aren’t helpful, especially if we feel others might judge us.  SO throughout this busy time don’t try and cram in too much. Taking a break will give you time to recharge your batteries before the New Year starts. 

8. Remember what Christmas is about

Among the Christmas panic and stress you should always keep in mind what Christmas is all about. Christmas is about having fun, celebrating the year gone by and spending time with the people you love. Try to enjoy yourself and relax,  stay positive and think about what makes Christmas great. 

9. Routine is key

The word routine can often be frown upon and seen as being restrictive and boring. However routines can be fun and having one can lead to many health benefits. With the Christmas period being hectic and stressful a routine will be especially beneficial. A solid routine can result in:

  • Better stress levels lead to improved mental health, more time to relax and less anxiety. A lack of healthy stress management techniques can put you at greater risk for heart disease and negatively impact your overall health.
  • Better sleep will leave you refreshed. Your daily routine influences your quality of rest. Your sleep scehdule and bedtime habits affect your mental sharpness, performance, emotional well-being and energy level. It’s best if you can maintain a consistent time for waking and going to bed. 
  • Better health is a result of just a little extra planning. Set the alarm a little earlier and you’ll have time to exercise and eat breakfast, fuelling your body for the day. Even a quick (and healthy) breakfast will get you energised. Whether you like to just go for a run or go to the gym for a bigger workout, it’s important make time for exercise.

10. Learn to say no

This one can be a hard one, especially around the holidays, festive days, celebratory days, or any days with food outside of your healthy eating plan, but the truth is that in order to lose weight and to maintain weight loss, you will have to say “no” to a lot of things that you want to say “yes” to. 

The food will look great, smell great, and everyone around you will look happy as they eat the food that you too would like to be eating. It takes strength and willpower, but you have to implement the “no” and the self-control if you want to lose weight and maintain weight loss. 

11. Get up and make movement your “modus operandi”

You may feel like throughout the Christmas period that you do not have time to exercise and that there is simply too much else to do. However it is essential to exercise, even if it is simply taking the stairs instead of the lift in the shops, as our bodies were made to be in motion and we suffer mental, physical, and spiritual effects when we are not moving sufficiently and when we are not getting enough activity in our daily lives. There are numerous articles and research that has been done highlighting the detrimental health. 

So get moving and find and way that works for you to track it. It can be with a pedometer, an activity log, a daily break checklist, or a hybrid of methods but you’ll want to hold yourself accountable and want to see that activity “add up.” It also helps with consistency and routine in making movement part of your “modus operandi.” 

12. Reduce sugars in your diet 

Now throughout the Christmas period there is so much more sugary foods which are put right in front of you, whether this be a advent calendar, box of celebrations or a bowl of Christmas pudding. A high sugar diet can lead to health conditions such as:

  • Obesity and metabolic syndrome
  • Heart disease
  • Type 2 diabetes
  • High blood pressure and cholesterol
  • Chronic inflammation
  • Non-alcoholic fatty liver disease
  • Dental plaque and cavities

Reducing the amount of sugar in the diet can help reduce the risks for these conditions. Replacing sugary foods with healthful ones can help a person get all of their essential vitamins and minerals. It may also help a person lose weight. To help you do this you should try:

  • Reading food labels
  • Avoid simple carbs such as white rice and white pasta
  • Avoid artificial sugars and sweeteners
  • Do not drink sugar (fizzy drinks etc)
  • Plan your meals 
  • Focus and unprocessed whole foods

So there you have it! Try use these tips to help you get through the Christmas period and help you stick to your goals. Merry Christmas from all of us here at Podfit!!!