5 Signs your not getting enough protein

5 Signs your not getting enough protein

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OK … so let’s talk about protein! For starters, it’s also called the “building block of life” so there’s a pretty good indication of how important it really is. It helps you rebuild, recover, and heal from injuries and illnesses! It helps you KEEP your muscle … rather than burn it off if you’re losing weight, and it plays a big role in many of your body’s functions.

The part that confuses people is how much you actually need. And that answer really depends on a few things … like how active you are, what your goals are, and even your age! When it comes to how many GRAMS you need every day … that can be anywhere from .36 grams per pound (or 0.8 grams per kg) for untrained, healthy adults, all the way up to .6 to .9 grams per pound (1.4 to 2.0 grams per kilogram) for people who do high-intensity training. To keep it simple, the range is between 10% to 35% of your daily calories.

Very few healthy people actually have a protein deficiency … but whether they are getting ENOUGH protein for their goals is another matter. Here are some signs you might need more protein! Now, it’s important to note that all of these issues can be related to other health conditions, so it’s a good idea to ask your doctor if you’re noticing them.

#1: You feel hungry even if you’re eating enough. Among many other things, protein helps keep you feeling full through the day. It’s considered the most satiating nutrient and can help keep your appetite at bay between meals. It really does make a difference!

#2: You notice your bruises aren’t healing as fast as normal, or you feel like your workout recovery is slower, with more soreness. This can be because the protein collagen, which is found in connective tissues, plays a role in helping your body heal and repair itself!

#3: You notice your skin, hair, or nails are lacklustre, or maybe your hair isn’t growing as quickly or isn’t as thick as normally is. This is because your hair, skin, and nails are made up of proteins like elastin, collagen, and keratin.

#4: You feel tired and weak. Studies have found that not eating enough protein for even just a week can affect your muscles! Especially those responsible for your posture and general movement. Protein also helps your body maintain its muscle mass if you’re losing weight, which can be very important for your keeping up your strength.

#5: Your mood. Proteins play a big role in all the chemicals and enzymes in your body. That includes neurochemicals that can affect your brain and your mood, like dopamine and serotonin. Those are just a few signs you may not be getting enough protein! Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it.

So my tip is to make sure you’re eating something with protein in it at every meal! I hope this list helps you make informed choices to help you reach your goals. If you are looking to feel more fit for everyday life, improve your strength, incorporate practical and healthy habits into your lifestyle, etc., I’m here for you. All you need to do is get in touch with me anytime.

PROTEIN-PACKED BREAKFAST RECIPE GUIDE

Grab my FREE Protein-Packed Breakfast Recipe Book! (Limited Time)🔥

What you eat for *breakfast* can have a BIG impact on your results! I’m talking about:

🤩Keeping you feeling full & satisfied

🔥Fueling you with lasting energy

🥦Giving you the nutrients to reach your goals

🌞Setting the tone for your entire day!

The book is loaded with breakfast recipes & meal ideas to get your day started off right.

Some of the deliciousness you’ll find inside:

  • Simple, make-ahead breakfasts,
  • Fast & easy choices
  • Perfect Smoothie formula
  • Meal prep ideas
  • Plant-based options
  • Grab & go meals
  • Tips & tricks to boost your results.

You can download a copy right now as my gift to you! https://p.bttr.to/3ezNxRN

Best wishes,

Christy x

A sneak peak of some of the info in this 28 page guide.

How I got my mojo back

How I got my mojo back

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I try very hard to live a healthy balanced lifestyle. I normally eat well and exercise daily. However, if I am honest, the lockdown has taken its toll on me. I have enjoyed a few extra glasses/bottles of wine, my food choices have not always been good and fitting in plenty of exercise has been tricky (mostly due to lack of motivation) The cycle I found myself in was 100% down to my lifestyle choices. I lacked energy, focus; my mood was low; all this I know was due to poor food choices, too much alcohol, lack of sleep and exercise! I knew this was not a long-term issue for me and as soon as I felt ready to get back into my routine I would bounce back quickly because for me I much prefer how I feel on the inside when I’m in control of my diet and lifestyle.

Re gaining control for me is not about jumping on the new latest food fad, chugging down carrot juice, meal replacements and food supplements in the hope I drop a dress size in three days, because let’s be honest we have all been there and know it doesn’t work! It doesn’t have to be so drastic.

I want to share 4 steps with you how I get focused in the hope it inspires you to regain control and start to feel more energised, motivated and generally healthier while dropping a few pounds along the way.

  1. BE REALISTIC

Don’t set yourself unrealistic weight loss goals. Be honest with yourself based on previous weight loss attempts. Set yourself short, medium and long-term goals. These goals don’t need to be focused purely on the dream number on the dreaded scales. For example, your short-term goal could simply be to eat a healthy breakfast every day, medium goal, to drop a dress size in 6 weeks and long-term goal to run you first 10k in 12 weeks. Research shows that those who write down their goals in a meaningful way increase their chances of achieving them by 30%, this can increase your success ratio by 60%.

So, get planning and smash those goals!

  • GO BACK TO BASICS

We have all been there, its Monday and we have started our ‘diet’ once again! This process normally starts with massively reducing calories, fat intake and signing up to every exercise zoom class possible only to crash and burn within a week. This is due to complete exhaustion, boredom at lack of food choices which ultimately zaps your motivation and makes you give up altogether. Going full throttle like this is so common and is one of the reasons many people have such negative feelings associated with healthy eating and being active because they have failed time and time again.

I recommend rather than making massive changes and going full steam ahead, you make simple easy achievable changes that will make a big impact with minimal effort.

  • Drink 2 litres of water a day
  • Load your plate with greens
  • Consume good lean sources of protein at every meal – Low Carb & High Protein Recipe Books
  • Exercise daily
  • Swap the afternoon biscuit for a piece of fruit
  • Get some early nights
  • DON’T OVER RESTRICT

The biggest reason we all fail or give up is we restrict ourselves too much. I’m not saying its ok to carry on eating whatever you like, whenever you like. It is all about balance, 80% good 20% naughty! This can be spread out over the week or saved up for a cheeky curry on a Saturday night, whatever floats your boat.

Too many people in society are tipping the scale in the opposite direction. If you give yourself that treat, own it, enjoy it and commit to making your next food choice as healthy as possible. Don’t let one treat derail your entire weight loss plan, it does not have to be like that. Enjoyment around your food and food choices is essential to lasting weight loss. This strategy is scientifically known as “flexible control.”

Life is too short to never eat cake again!

  • Lastly – DESTRESS AND MAKE TIME FOR YOU

We all have responsibilities and in this day and age we just don’t stop. We often put our own health and wellbeing at the bottom of our massive to do list, if it even makes an appearance on the list at all. stress is associated with higher cortisol levels, suppressed immune function, decreased sleep, increased consumption of comfort foods, high blood pressure, higher BMI all of these are a massive risk factor for cardiovascular disease. It is important when undertaking any changes in our diet and lifestyle to look at all associated factors. Managing stress levels and reducing triggers to ‘self-medicate’ by using foods as a pacifier. Here are some simple tips to reduce stress.

  • Undertake some moderate exercise for example go for a brisk walk, do some yoga or take up palates.
  • Try undertaking some kind of resistance training which will help burn fat and any fatty acids that are released during times of stress. Increasing the levels of serotonin will also help improve mood and help you relax.
  • Sleep is so so important you must aim for a minimum of 8 hours per night, a good night’s sleep reduces cortisol levels, boost the growth hormone which helps burn fat. If that’s not a reason to hit the sack early every night I don’t know what is.!!
  • Keep a diary of your emotions, this will help you establish triggers that may result in over eating. Writing down your emotions also helps you release negative feelings while distracting you from your temptations. Getting a good understanding of your behaviours and triggers associated with emotional eating will help you gain some self-control.

As you can see from the above it isn’t just as simple as watching what you eat to lose weight, there are many other factors that come into play. The next time you start a diet remember the steps I have suggested and don’t be so hard on yourself.

My job as a coach is to help you identify and reach your goals, find solutions and achieve positive growth and transformation. Helping my clients discover their full potential working towards self-accountability to enhance their quality of life is something I am so passionate about. If you need some guidance or feel you would benefit from a free consultation call to discuss your situation in my detail, I would love to hear from you.

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

If you are needing some one to one coaching and accountability now is a great time to take advantage of my free consultation call if you feel you need some 1:1 guidance and support.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Common Weight Gain Triggers to Avoid

Common Weight Gain Triggers to Avoid

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If you notice your weight starting to creep up once you hit 30, your lifestyle could be having more effect than you think. We all know the obvious triggers such as eating too much and not doing much exercise but there are some sneakier factors that can play a big part in weight gain. Here are some of the most common ones to avoid so that you can keep your tummy trim and within a healthy weight range.

Too Much Stress

Struggling to keep your stress levels under control? There’s a good chance that it’s affecting your weight – especially for women. Your body releases the stress hormone, cortisol, during stressful periods and this can send your blood sugar levels haywire. High cortisol production leaves you craving sweet foods and means you’ll probably eat more calories.

Cortisol also changes how your body uses glucose, makes it harder to burn fat and makes it easier to store fat. Women are more likely to store fat on their stomach but this can also be true for men. Abdominal fat has been linked to health issues so it’s definitely something you want to keep to a minimum!

Falling Into Emotional Eating Habits

Not taking care of your wellbeing can mean that you eat in line with your emotions rather than when you’re genuinely hungry. Feeling sad, stressed, lonely, bored or disappointed can lead you to eat to fill an emotional void and crave particular foods (usually the unhealthy kind!).

You might feel a little bit better in the immediate aftermath but in the longer term, this type of emotional eating can have a big effect on your weight. Most of the time, you won’t get a signal to say that you’re full and it’s all too easy to find that you’ve eaten a lot more than you planned in a very short space of time. And you probably won’t feel any better afterwards. In fact, you may well feel a whole lot worse as it’s common for emotional eating to make you feel guilty and ashamed of your food choices.

Not Sleeping Well

Poor sleep quality makes you more likely to eat more calories and gain weight. This is because it disrupts hormones that control your appetite. Lack of sleep increases production of ghrelin and decreases leptin levels, which means it’s harder to manage your appetite.

Sleeping well is one of the underrated ways to keep your weight in check as your levels of these hormones will be a lot more balanced.

Not Building Muscle Mass

If you spend a lot of time sitting down and aren’t very active, you probably don’t have much muscle mass. This might not seem like a big deal but it’s a common weight gain trigger.

Lean muscle boosts your metabolism and makes it that little bit easier to burn calories. If you don’t have much lean muscle, your metabolism doesn’t get this benefit and it’s harder to burn calories.

One of the best ways to build more muscle mass is through strength training. Don’t worry- you won’t end up looking like a bodybuilder! The idea of strength training is to build a toned body with minimal body fat rather than the bulky look we often associate with weights.

Not Eating Enough

Being on a diet more often than not means you’re definitely going to lose weight, right? Not always! Restricting your calorie intake too much slows down your metabolism and encourages the body to go into “starvation mode” so that it can run on fewer calories. This also means you burn fewer calories too as your body uses most of your intake to survive.

These kind of diets are very hard to stick to in the long term. Chances are, you’ll go back to a less restrictive way of eating but your body can still be more likely to store fat. This is why many people find that they gain weight after coming off a low-calorie diet.

Eating “Low Fat” Foods

Just because a food claims to be “low fat” doesn’t always mean that it’s going to help you to stay in shape. A lot of supposedly “low fat” options are often high in sugar and salt to make them more tasty and can also contain a lot of calories. Eat too many of these “low fat” foods and you’re probably going to put weight on!

Tips for Avoiding These Triggers

So, what can you do to avoid these common triggers and get your body in the best shape?

  • Eat a healthy, balanced diet that isn’t too restrictive on calories and stay away from “low fat” foods that can promote weight gain
  • Be physically active and help your body to gain a bit more muscle mass
  • Get plenty of sleep to keep appetite hormones in balance
  • Make stress reduction a big part of your self care routine and finding healthier ways to manage your emotions that don’t involve emotional eating
  • Adopting a more mindful approach to eating so that you don’t eat on autopilot

If you are struggling to get motivated then why not join my fun online group challenge. We are starting on the 11th of January. I will help you shift some pounds, get into a routine and get you feeling more positive about yourself.

You can read more about my 21- Day Eat Sleep Move Repeat Challenge here.

Best wishes as always.

Christy x

Morning Routines for Optimising Weight Loss

Morning Routines for Optimising Weight Loss

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I spoke recently about the importance of having structure and routine in your life especially during these difficult times. With so much uncertainty about what lies ahead, it can become overwhelming, frustrating and for some of us a frightening situation. I’m encouraging as many people as possible to regain a bit of control in their life by working on their health and wellbeing. Ultimately this is the ONE thing you can control at the moment. It won’t make Covid disappear (unfortunately) or reduce your risk of catching it. It also won’t take away the stress around mental wellbeing health or money worries but it will make you feel mentally and physically stronger to deal with what lies ahead! (whatever that might be, who knows!!)

If you are working towards achieving that perfect figure (spoiler, it doesn’t exist) or meeting your weight loss targets, morning time would be the most ideal time for going about it. This is when the body is fresh and full of energy and is capable of taking up some physical activity. Further, taking care of weight loss regime in the morning is far better than lingering it to the evening as it is only likely that your hectic schedule would make you skip it. For me personally, the longer I have to talk myself out of doing the exercise the likely hood is that I will not do it.

Now that you are more aware that morning is the best time in your endeavors to lose weight, here are a few morning routines that can help you meet your weight loss goals.

  • The sun

Going back right to the basics, the Sun forms an important part of your morning routines. It is essential to get some sunlight early in the morning. This basically sets up the body clock for the rest of the day and keeps you going. People who get sun’s rays for 20-30 minutes in the morning hours have shown lower BMI than the others who do not. Besides, a little exposure to the sun also helps you in setting your sleep cycles and streamlining your schedule. Vitamin D has also been recommended in the fight against Covid. I live in Scotland where the sun doesn’t always appear but getting outdoors has plenty of benefits and often the sun pops out to say hello.

  • Breakfast

While you might not think beyond coffee when it comes to having breakfast, you definitely need to reconsider your choices. Make sure to include at least 35 grams of proteins in your breakfast. This is because your body takes more time to work on and metabolise the proteins, which in turn would make you less hungry during the day, thus helping you in avoiding overeating, and ultimately maintaining the weight. Fasting is something I do and don’t eat my breakfast until 11am at the earliest. Fasting has lots of benefits so incorporating this into your lifestyle can really help regulate your weight and even your hormones.

  • Concentration

During the day, our mind remains busy and occupied with a number of different issues that need our attention. In this context, it is best to take a few moments out of the morning schedule for yourself and try to calm your mind down. Yes, physical exercises do contribute a lot to managing weight but are just not enough. A more focused approach is required to shed pounds. It is thus highly recommended to start your day with meditation in order to stabilise your mind and emotions and focus on your breath. Emotional eating is a massive issue with many of my clients so learning to be present and calm the mind can really help.

  • Yoga

Many celebrities practice yoga. Jennifer Aniston is one of them. This is all due to the fact that yoga can indeed help you in losing weight. Yoga not only revitalises your body but also makes your mind focus and calms your breathing. This helps you work the entire day with full vigor along with bringing your weight loss goals to fruition. However, care should be taken that you are performing the right set of exercises and postures. It is highly recommended to take help of professionals if required.

  • Walking

Apart from doing yoga or hitting the gym, there are other natural ways to lose weight. Have you considered taking a morning walk or jog? It is a natural remedy and proves to be very effective. It gets you fresh air while you are out walking. However, if you are busy and don’t have time to walk, you could choose to walk to your place of work or climb stairs instead of taking an escalator. Your steps will soon add up throughout the day.

  • Green tea

Green tea has a dramatic effect on your body. It has shown very fast and positive results in the field of weight loss. Apart from that, it also works by keeping your heart healthy and safe. Yes, you might not like the taste of the beverage, mainly because of its flavourless nature, but you could try some other means to make it slightly better to digest. For instance, you could add some lime or a pinch of Himalayan salt to make it easier to be consumed.

Over to You

Now you know, the morning hours can prove to be extremely useful for your body and maintaining a healthy weight. Mornings are when the body is fit and energetic owing to a whole night of sleep and a lack of physical activity. 

It’s time to make the best use of mornings in order to go a long way in optimising your weight loss. Just remember though, the efforts made in the morning should be backed by suitable activities and good food choices during the day as well for best results.

Weight loss can be very hard for some people due to lots of external factors. Emotional eating, stress, confusion around nutrition, poor sleep, lack of movement are just some of the areas that can affect your ability to lose weight and stick with your lifestyle goals long term. 


I can help you stay focused on your weight loss goals with a personalised meal plan, lots of delicious recipes, 8 to 12 weeks of self-care modules and tasks to work through together. I will motivate you and keep you accountable. If you want to stop yo-yo dieting, regain control then now is the time. I would love to help and guide you through it. 


You can read more about my 8 week and 12-week coaching plans here

As always, I love to hear from my clients, so if you need a chat to see if coaching is right for you then you can book a free call at a time that suits you.

Have a wonderful week.

Christy xx

Beet-Ginger Smoothie Bowl

Beet-Ginger Smoothie Bowl

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Ingredients

1 beet(s)Beets, raw (peeled, roughly chopped)
1/4 cup Blueberries
2 tsp Chia seeds, ground
1 cup Coconut water (liquid from coconut)
1 tbsp minced Ginger root
1 tsp Honey (optional)
1/4 cup diced Pineapple (or frozen)
1/4 cup seeds Pomegranate seeds (for topping)
1/4 cup Raspberries (for topping)

Instructions

Place all the ingredients for the smoothie bowl together in a high-speed blender and blend on high until smooth.

Pour into a bowl and top with raspberries, pomegranate seeds, honey, and chia seeds.

Serve and enjoy!

If you are needing some one to one coaching and accountability now is a great time to take advantage of my free consultation call if you feel you need some 1:1 guidance and support.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

Nighttime Eating: How to Stop Snacking at Night

Nighttime Eating: How to Stop Snacking at Night

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Do you find yourself eating in the evenings when you know you’re not really hungry? Nighttime eating is a major culprit for extra calories and weight gain. It can become something of a vicious cycle that you struggle to break away from but with the right mindset and tactics, it can be done. Here are some of my top tips for stopping nighttime eating.

What are the triggers?

A few potential triggers of nighttime eating include:

  • Are you limiting what you eat in the day (or have less of an appetite in the daytime) and overcompensate later on with the calories you eat? With this approach to eating, you can easily eat more calories at night than in the rest of the day combined.
  • Eating in line with your emotions. If you’re feeling stressed, bored, lonely, upset or angry, emotional eating can trigger late-night eating. It’s pretty common to feel more in control of your eating in the daytime, especially if you have a fairly structured day that doesn’t allow “free” eating. With more freedom in the evenings, emotional eating can become more of a problem.
  • Late-night eating can also become a habit. If you tend to snack when you’re in front of the television, it could be down to habit, for example.
  • Eating in the evening or late at night can also be a “reward” for a busy or stressful day. If things didn’t quite go to plan during the day, your brain may tell you that you deserve a sweet treat to make up for it.
  • If none of that really applies to you, it may just be due to biology. According to a study published in the Obesity research journal, the body’s internal clock spikes your hunger levels at around 8 pm. And guess what kind of snacks you’re more likely to want at this time? Salty, sweet and high carb snacks, for the most part.

My tips for tackling nighttime eating

Mindful eating

A lot of late-night snacking is mindless and it’s often done on autopilot. How many times do you find yourself snacking in front of the television or while you’re cooking … often without even thinking about what you’re doing and whether you’re really hungry? Chances are, you’re not really aware of how much extra you’re eating. One way to avoid this is mindful eating. Get rid of any distractions that stop you from eating mindfully and make eating at the table a big deal. Mindful eating is the best way to get back in touch with your body’s natural hunger cues.

Change your routine

If you do a lot of your nighttime eating as part of a routine, it’s definitely time to have a go at breaking the habit and seeing if you can curb evening snack attacks.

For example, instead of snacking while you watch television, try doing something else while you catch up with your programs, especially in the breaks (which can trigger late-night snacking if they feature junk food). Doing some mini workouts in the ad breaks (or working out throughout the whole show if you won’t get many other chances to get moving) or doing the ironing, knitting or colouring-in can be a good distraction.

Always tend to veg out after dinner? Go for a walk instead. It’ll stop you from getting boredom and burn off a few calories (rather than adding any!).

Set a timer

Next time you get the urge to snack in an evening, set a timer to go off in 10 minutes. This is how long the average craving will last if you ignore it and find something else to occupy your mind.

In the meantime, distract yourself and see how you feel when the 10 minutes is up. You might be surprised to realise that the craving is no longer an issue. Positive self-talk and affirmations can help with this too.

And if it still is? Go ahead and have a small snack … but swap the original craving for a healthier version.

Sip herbal teas

Dehydration can be a factor in cravings and sometimes, you may be thirsty rather than hungry. A glass of water can help but you may prefer to sip on a herbal tip instead, especially if you have go-to flavours to help you relax and have a “moment”.

Find other ways to reward yourself

If you often use food as a reward for a bad day, look for other ways to de-stress. Pamper yourself or have a relaxing soak in a warm bath, for example. This can help to train your brain away from the idea that food is an acceptable reward for a bad day. If this is usually a big trigger for starting off your nighttime eating, it can be a secret weapon in your efforts to move away from snack attacks.

Keep a food and mood diary

If you can’t spot any obvious patterns between your emotions and your nighttime eating, try keeping a food and mood diary. My clients all gain access to my app where they can log their food and mood which is a great gauge as a coach to provide tailored support. Note down how you were feeling when you wanted to snack or binge at night and you may be able to see some link. If you’re noticing that particular emotions are triggering late-night snacking, you can work on tackling these.

As a nutrition coach, I have helped lots of people implement a healthy balanced diet and lifestyle to help shed fat, increase energy and improve their overall well-being. If you have tried to go it alone and haven’t seen the results you had hoped for then maybe I could help you dig a little bit deeper. I can help get to the root cause of the problem while keeping you focused and motivated. When making changes to your diet it’s important that you find a nutrition plan that works for you. I am familiar with many dietary theories so I am best placed to help you find a solution to heal your body.

Like everything in life, it helps to be accountable to someone. So, when the going gets tough, my clients use me to guide and motivate them to push through difficult times. It is important to realise that big changes won’t happen overnight, but investing in your health and well-being now can save you a lot of health issues and complications in the future.

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

If you are needing some one to one coaching and accountability now is a great time to take advantage of my free consultation call if you feel you need some 1:1 guidance and support.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Blackened Chicken Salad

Blackened Chicken Salad

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INGREDIENTS

For the Salad:

2 cloves garlic, minced
3 tbsp fresh lime juice
teaspoon extra virgin olive
1 tsp cumin
pinch crushed red pepper flakes
1/2 teaspoon kosher salt
1 can chickpeas, rinsed and drained
175g fresh cooked corn
175g cherry tomatoes, quartered
40g minced red onion, finely diced
15g coriander, chopped
1 sliced avocado

For the chicken

4 boneless, skinless chicken breasts
olive oil spray
2 teaspoons paprika
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon ground thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic powder

DIRECTIONS

Preheat oven to 180C.

In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.

Add the chickpeas, corn, tomato, onion and coriander; mix well.

Heat a cast-iron pan over high heat for 5 minutes until it is smoking hot.

Mix together the paprika, salt, cayenne, cumin, thyme, and garlic powder. Spray the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.

Place the chicken in the hot skillet, and cook for 1 minute. Turn, and cook 1 minute on the other side. Transfer to the oven and bake until no longer pink in the centre and the juices run clear. About 8 to 10 minutes. Slice chicken.

When ready to eat, gently mix avocado into the salad, top with chicken and serve right away.

Enjoy!!

Christy x

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

5 Fast Exercises When You Have No Time To Workout

5 Fast Exercises When You Have No Time To Workout

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Struggling to fit in your exercise daily? Have no fear. I’ve got 5 Fast alternative exercises when you have no time!

Leaving exercise for “tomorrow” doesn’t have to be that way anymore with this guide to 5 fast yet effective exercises that can be done anywhere (even with no equipment around!).

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

If you are needing some one to one coaching and accountability now is a great time to take advantage of my free consultation call if you feel you need some 1:1 guidance and support.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Health and happiness,

Christy x

Lockdown Emotional Eating

Lockdown Emotional Eating

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When does indulging in your favourite snack cross the line from comfort to concern?

Are you piling on the pounds emotional eating during this lockdown? If so you are not alone! We are all feeling the effects of the situation we are being faced with during this global pandemic. I want to explain a little bit about emotional eating and also how I could help you manage your weight and eating habits throughout this period. Lockdown WILL end one day, so now is a great opportunity to focus on your own health and wellbeing.

I have been connecting with many clients both past and present over the last few weeks, trying to keep everyone as focused on their health goals as possible. The main issue amongst a lot of us is the amount of food we are consuming. For some, it is binge eating due to boredom and for others, it’s connected to their emotions. The difference between emotional eating and binge eating lies mainly in how much food you consume.

Stress manifests in different ways, but most of us can relate to the concept of emotional eating. Are you catching yourself snacking all day long? Emotional eating or stress eating is when you consume food not out of hunger, but out of anxiety, frustration, or sadness. For some, emotional eating is triggered by a particularly traumatic event but for others, it can just be a habitual reaction to financial or emotional turbulence. Something we are all facing at the moment.

But don’t worry- emotional eating is somewhat normal, and in some cases, better for your mental health depending on how you handle it.

In fact, emotional eating can be great for relieving stress with THE RIGHT FOODS, provided it doesn’t get too out of hand. Eating puts our body into a state of relaxation by activating the parasympathetic nerves. Indulging in and savouring the flavours of food feels good and can lift our moods instantly.

But when emotional eating no longer relieves but rather contributes to stress, it can get out of hand.

At a point, emotional eating gives way to self-loathing as we feel ashamed of our indulgence. We want to hide our “binging” episodes, but because of a lack of other emotional coping mechanisms, they spiral out of our control.

To prevent emotional eating from advancing to the next stage, we need to tackle the problem at its roots: stress, frustration, and other emotional ruts.

Take up meditation or yoga to simultaneously tackle stress and improve your self-discipline. Take advantage of your opportunity to exercise outdoors daily. Make sure if nothing else you go for a 30min walk, to clear your head and get some much needed fresh air. You may find my recent blog on how to handle the top 5 food cravings.

To make sure your stress eating never borders on binge eating, keep a food diary. Records of your day-to-day eating choices will help prevent you from putting on unwanted pounds and improve your overall mindfulness when it comes to consumption.

And finally, to manage your emotional eating in a far healthier way, look for healthy alternatives to your favourite go-to snacks, As we are all advised to shop as little as possible I recommend you create a weekly meal plan and shop from a list. This will help you stick with healthier food choices throughout the day.

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

If you are needing some one to one coaching and accountability now is a great time to take advantage of my free consultation call if you feel you need some 1:1 guidance and support.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Christy x

P.S I have created a Beat the Stress guide for you to download for free, I hope it gives you some simple tips to stay well during this lockdown period and beyond. You can download your copy here.

10 Factors That Make You More Likely to Store Belly Fat

10 Factors That Make You More Likely to Store Belly Fat

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A little bit of belly fat isn’t such a bad thing. It helps to protect your vital organs, after all!

It’s a fine balancing act though as storing too much belly fat around your abdomen can be dangerous and has been linked to some pretty nasty health problems. We’re talking heart disease, diabetes and even cancer, to name just a few of the things that it may set the scene for.

Some of the culprits are fairly obvious, especially if you’re eating a lot of processed foods and not doing much exercise. There can be some surprising reasons behind belly fat though and these can come into play even if you think you’re living a healthy lifestyle. Here are some of the factors that can make you more likely to store fat in your abdominal area.

You’re Eating Too Much Sugar and Trans Fats

If you eat a diet that contains a lot of processed sugar, you’ll probably be struggling to shift belly fat. According to studies, there is a definite link between the two. This can be largely to do with the fructose content in processed sugars.

Trans fats are another big no-no if you want to avoid belly fat. These are pretty much the worst type of fat you can eat as they promote inflammation and according to studies on animals, they also encourage more fat to be stored on and around your abdomen.

Your Alcohol Intake

You’ve no doubt heard of a “beer belly” and this is something that can affect women too. Depending on how much you drink, it could be the culprit for stubborn belly fat. Some studies have shown that alcohol can make it harder to burn fat and makes it more likely that the extra calories it brings to the party are stored on and around the abdomen. 

You’re On a Low Protein Diet

If you want to stay trim, it’s really important to get enough protein in your diet. Protein helps you to feel more sated and can mean that you consume fewer calories. Low protein diets are also more likely to result in belly fat, people who eat a lot of protein tend to have very little in the way of belly fat.

You Don’t Eat Enough Fibre

If your diet is low in fibre, you can be more likely to store belly fat. Getting plenty of soluble fibre reduces the chances of this. In one particular study that involved over 1,100 men and women, every extra 10g of soluble fibre led to a 32% decrease in how much belly fat was stored. This has a lot to do with the fact that low fibre increases your appetite and belly fat.

You’re Scared of Eating Fat

Fat has had a bad rep and this can put you off eating it. While it’s true that you don’t need a lot of the unhealthier fats, good fats can help you to lose weight and keep belly fat to a minimum.

Monounsaturated fats are one of the good fats and are important for satiety. They’ll help you to feel fuller for longer so you’re less likely to make unhealthy food choices that increase your potential for storing belly fat.

You Have Too Much “Bad” Bacteria in Your Gut

An imbalance of gut bacteria can have an effect on your weight and how much fat you store on your abdomen. If you’re overweight, you’re more likely to have a type of bacteria that can mean that more calories are absorbed from your food.

You’re Stressed

Under a lot of stress? It could be one of the reasons why you’re storing belly fat. The stress hormone, cortisol, can lead to weight gain, especially in the abdominal area. Cortisol often encourages extra calories to be stored as abdominal fat.

You Don’t Sleep Well

If you spend a lot of time tossing and turning in the average night, there’s a much higher chance that you’ll store belly fat. Poor sleep is linked to weight gain in general, it also predisposes you to abdominal weight gain in particular.

You Don’t Get Enough Magnesium

Getting enough magnesium in your diet can lower your blood sugar and insulin levels. That’s not too surprising when you consider that this mighty mineral is involved in over 300 chemical reactions in your body! Some of these reactions have an effect on your body’s ability to burn fat so it can have an indirect impact on your weight.

Your Exercise Isn’t Intense Enough

Not all exercise is equal when it comes to busting belly fat and keeping it off, especially if your workouts aren’t intense enough. High-Intensity Interval Training (HIIT) is a good option but anything that involves reasonably intense exercise several times per week should help.

As a nutrition coach, I have helped lots of people implement a healthy balanced diet and lifestyle to help shed fat, increase energy and improve their overall well-being. If you have tried to go it alone and haven’t seen the results you had hoped for then maybe I could help you dig a little bit deeper. I can help get to the root cause of the problem while keeping you focused and motivated. When making changes to your diet it’s important that you find a nutrition plan that works for you. I am familiar with many dietary theories so I am best placed to help you find a solution to heal your body.

Like everything in life, it helps to be accountable to someone. So, when the going gets tough, my clients use me to guide and motivate them to push through difficult times. It is important to realise that big changes won’t happen overnight, but investing in your health and well-being now can save you a lot of health issues and complications in the future.

If you are really struggling during this time to manage your weight I have two personalised plans available at 30% off during our lockdown. This offer is available on my 8 Week Weight Loss Plan and my 12 Week Weight Loss Plan. Use voucher code WEIGHTLOSS30.

I look forward to hearing from you.

Best wishes,

Christy xx

How to Stop Comfort Eating at Work

How to Stop Comfort Eating at Work

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Struggling with comfort eating while you’re at work? Deep down, you probably know that you’re not genuinely hungry but you snack anyway. Ready to start breaking the cycle? Here are some tips for beating stress eating at work.

Are hidden beliefs playing a part?

Comfort eating is linked to your emotions If you’re bored at work, feel unappreciated or are having too much pressure piled on you, you may be turning to food to deal with the emotions, for example.

It can go a lot deeper than this too, and hidden beliefs can also play a big part. Maybe you’re lacking confidence in your abilities and the anxiety that this creates pushes you towards comfort eating. Or maybe you believe that you have to go above and beyond in your job role and are on the fast track to burnout as a result.

Whatever the situation, dealing with these underlying factors is super important for helping you to stop comfort eating at work. Without this, you’re likely to carry on comfort eating.

Don’t eat lunch at your desk

Always tend to eat while you’re still at your desk? Multitasking means you’re not going to be paying much attention to your food and it’s gone before you know it. You’re also a lot less likely to get the message that you’re actually full, and will carry on eating.

Make a point of getting up and going elsewhere for your lunch break. Ideally, this will be somewhere that won’t offer distractions so you can concentrate on what you’re eating and being mindful with your approach.

What you eat for lunch can be really important. Filling up on protein and vegetables can help to stop you snacking.

And whatever you do, don’t work through lunch altogether. Skipping meals is a surefire way to encourage unhealthy snacking in the afternoon.

Don’t take unhealthy snacks into work

On a practical note, it’s a lot more effort to comfort eat if you don’t have unhealthy snacks to hand at your desk. If they’re there, you’re probably going to eat them! Not taking unhealthy snacks into work is one of the easiest ways to avoid mindless snacking. If you do feel like snacking in between meals,  swap unhealthy choices for more nutritious options.

Drink herbal tea

Staying hydrated can be important for curbing cravings, not least because thirst can be mistaken for hunger. Water is a great choice but herbal tea can also help. There’s a lot of varieties to pick from so you’re sure to find one that helps to fight cravings, even for sweet ones. Plus, the physical act of holding the cup in your hands can distract from them too.

Keep everything unhealthy focused in one place

In the typical workplace, there isn’t a designated place for unhealthy treats and snacks and that can make it hard to stay away from them. If you don’t want to risk being tempted, see if you can persuade the powers-that-be to keep one area allocated for this so you can avoid it. You can do something similar if you work from home by keeping all of your guilty foods in one specific place … preferably one that isn’t that easy to reach for.

Get an accountability buddy

Feel like you need a helping hand to beat emotional eating at work? See if you can get a co-worker involved – preferably one that wants to stop comfort eating too. Commit to eating a healthy, nutritious lunch together and have each other’s backs when you’re struggling. If you work from home, get a like-minded friend to check in with you regularly for the same effect.

Use visualisation techniques

Walk yourself through your ideal workday from a visual point-of-view and imagine yourself avoiding comfort eating. “See” yourself as a healthy, energetic person who is completely in control of their eating patterns. Use visualisation techniques first thing in the morning and whenever you feel your willpower starting to wane.

Use affirmations

Affirmations are another tactic you can use to curb stress eating at work. When you feel the urge to reach for comfort food, repeat positive affirmations to yourself. This can be as simple as saying “I only eat when I’m hungry” or “I have the power to control my cravings.”

Bring fear into the equation

You can also use visualisation techniques to shock your mind into ditching comfort eating. Think about one of the major downsides that could happen as a result of your eating habits. For example, obesity and serious health conditions such as diabetes or heart disease could be your trigger. Whatever you choose as the shock factor, let your imagination run wild as you visualise what this would mean in reality. If you bring enough fear into your visualisation and make it seem as though it will be all too real if you go ahead and comfort eat, it should be make snacking seem much less appealing!

I have worked with lots of women just like you to feel better and as a result, look better as they gain control over their health.

It is possible to live a healthy, balanced lifestyle in today’s busy world; I can’t wait to help show you how.

Motivation and willpower are great when you have it. This is usually high when you decide to try and reach a healthy relationship with food, but it doesn’t last forever. There will be days when you need to find a different coping method to deal with your daily stressors. working with me as your personal accountability coach will help increase your ability to reach your goals—even when you aren’t keen or motivated to do so. Working one-on-one to continue to refine your habits as your lifestyle changes.

Some prefer a hands-off approach where others like a more hands-on approach. No matter your preference, I can guide you through a simple, step-by-step process so you can look better, feel better and live better!

Best wishes,

Christy x

How to Stop Comparing Yourself to Other People

How to Stop Comparing Yourself to Other People

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How often do you compare yourself to other people? This time of year can be a time that we can be extremely tough on ourselves. Reflecting on the year that past and setting ourself a mountain of goals to achieve in the year ahead which can be overwhelming. Whatever my goals are I always put my Physical health, mental health and wellbeing at the top, why? Because if I don’t look after these aspects of my life I won’t achieve much else.

What is it that you ultimately want to achieve? Consider all the goals you may have related to your health, fitness and wellbeing. What lifestyle, career, relationship or spiritual goals have you contemplated? How will those goals get you where you want to go? How will your life look when you achieve all your goals?

Often when goal setting we will compare our lives to other peoples. If you’re constantly telling yourself that other people are fitter, more successful or “better” than you, it’s pretty rough on your self-esteem and can have far-reaching consequences for your wellbeing. I know, I have been there myself.

These negative comparisons are something that lots of us do on a very regular basis and it’s also one of the big reasons why we struggle so much with the idea of self-love. When you’re constantly comparing yourself unfavourably to other people, it’s really hard to appreciate yourself and see yourself in a positive light. Here’s why it can be so unhealthy to compare yourself to anyone else and how you can move away from doing it.

It’s not a fair comparison

When we compare ourselves to other people, we tend to think the worst of ourselves while playing up the best in them. And that’s hardly a fair comparison! It’s easy to forget that outside appearances can be very deceptive and in all truth, you’re probably only seeing what other people want you to see and not the actual reality of their life. Just like you, they have good and bad days and plenty of flaws that you can’t see from the outside looking in. Remember – no one is perfect!

We’re all unique

There’s another super important reason why it’s not helpful to compare yourself to other people. You’re completely unique and there’s no else like you out there. This is why it’s a waste of energy and very unproductive to try to compare yourself to other people. Their path is going to be different to yours, after all. Just because they’re having some success in their life, don’t assume that it means you’re failing in any way.

You’re on a different journey and one that isn’t going to be a direct comparison to anyone else’s. Recognising this can be a game-changer for helping yourself to not compare yourself negatively to other people.

Compare yourself to yourself

If you’re going to compare yourself to anyone, use yourself as the benchmark. Trying to be the best version of yourself and to be as healthy as you can from a physical and emotional point-of-view is much more productive and you’re a lot more likely to practice self-love if you go into it with this perspective. Celebrate your personal progress towards these type of goals and make other people irrelevant. This is your personal and individual journey and while some people may have a role to play in supporting and inspiring that, it’s super important to make sure that no one else is the end goal. It’s all about becoming a better version of yourself, not someone else!

Don’t compete

Try thinking of life as a journey and not as a competition with other people. This can be hard when you’re surrounded by and bombarded with adverts telling you that your life would be amazing (just like the person in the advert) if you buy a certain product or behave in a particular way but taking a step back and recognising that this isn’t going to be the case can change your whole perspective.

Instead of competing with other people in your mind, switch your focus to yourself and what makes you unique. Self-love isn’t something you’re likely to achieve overnight but making it a goal and commitment to accept and value who you are is a super important first step.

Express gratitude

Gratitude is quickly becoming a recognised form of self-care and there’s a very good reason for this. Taking the time to incorporate gratitude into your life and make it a regular habit encourages you to be more appreciative of the good things in your life, especially the finer details that are easy to gloss over. Gratitude has also been heavily linked to positive thinking and optimism about health and wellbeing so there’s a lot to be said for this practice! One of the easiest ways for me to be more grateful involves listing a few things every day that I am thankful for. From a self-care and self-love perspective, I can extend this to things that specifically involve my skills and good qualities so that I become more thankful and appreciative of who I am and what I bring to the table. Over time, it will become second nature to focus in on your good points and prioritise them.

If this is the year you want to focus on your own health and wellbeing why not come and join me and lots of like-minded people doing my 30-Day Jump Start New Year, New You Challenge. We will be focusing on ditching a few pounds, managing cravings, finding the perfect workout for you, portion control and mindful eating. To read more about this challenge click here.

I hope you can join us,

Christy xx

P.S Use voucher code NEWYOU10 for £10 off 🙂