Heather Smith, Author at Fitbiz Training

Enjoying The Positives of Caffeine

26.08.2022

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Most of us love a coffee. Making a coffee is generally something of a self indulgent practice, as well as potentially a handy way to shake off that ‘not quite woken up’ feeling in the morning.

Up to 400mg caffeine a day is considered safe, although the maximum dose recommended by sleep expert Greg Potter is 3mg per kilogram bodyweight. Caffeine content in coffee varies hugely, but you can think of a cup of instant coffee as 60mg, an espresso as 80mg and brewed coffee as 100-180mg. Tea is about 40mg per cup.

If you’re getting good quality […]

How To Know Whether Your Plan Is Working

17.08.2022

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Fitness, Health, Weight Loss

You’ve probably tried your fair share of different nutrition and exercise strategies over the years. Sometimes, it’s obvious an approach isn’t working for you – for example you might physically not be able to achieve what you need to in order to maintain your plan, or you might feel less energetic, your gut might not feel happy or you might experience food cravings.

But what about when an approach IS working for you? How do you really know?

Well, there are a few different aspects here which are worth considering.

How are you feeling:
Are you sleeping well […]

You Don’t Need More Information To Make A Start

4.08.2022

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Mindset, Weight Loss

I came across a study headline the other day which confirmed what we’ve known for about 20 years.

It said that people (in this study it was people who were overweight or obese) who eat cereal for breakfast are hungry again sooner and eat a bigger lunch than those who eat eggs for breakfast.

Of course it’s interesting to have this confirmed by proper research, but this has been demonstrated in real life many, many times over – and I think we are asking the wrong questions.

I’m willing to bet that you already know you should eat […]

I Can’t Lose Weight – Nothing Works For Me

5.07.2022

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Mindset, Weight Loss

We blame our genetics on a lot of things – perhaps justifiably so – but, for mainstream weight loss and fitness at least, genetics are not as powerful as we’d like to believe.

There’s a quote I always remember “the genes load the gun, but the environment pulls the trigger”.

While you MAY have genes which make it difficult for you to lose weight, get strong or gain muscle etc, you’re not doomed to failure because you can still control your environment.

The more likely issue is that you haven’t been given the right information, or support, and […]

Perimenopause and Sleep

30.06.2022

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Health, Mindset

It’s no secret that menopause can play havoc with your sleep quality. As we transition through menopause, our levels of oestrogen and progesterone in particular are declining. And this can affect our bodies sleep / wake cycle, also known as our circadian rhythm.

But sleep disturbances are not ONLY caused by our hormones. You do have some power over the situation, and how you experience it too.

Start by noticing what you’re feeling, and treating yourself with kindness. Remember also that you’re not alone. Send some kind thoughts to other women having the same experiences as you, and […]

Why I Won’t Write A Meal Plan For You

22.06.2022

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Mindset, Nutrition, Weight Loss

Sometimes, a client will ask me if I will write them a meal plan – and I always say no.

Why is that?

Being given a meal plan seems to be a common thing, and it feels like it should give you a fast track to success – so why would I refuse?

Well, I would much rather arm you with the information you need in order to make better decisions, than simply tell you what to do. Developing this autonomy is crucial because part of the process of losing weight and improving your health needs to involve figuring out how to […]

Another Reason Strength Training Is Great

14.06.2022

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Fitness, Health

There was a really interested study published about the remarkable effects of strength training which showed that just three seconds of resistance work a day was enough to cause measurable strength gains. Isn’t that incredible!

Now, before you start thinking you’ve found your new exercise routine, remember that this probably isn’t how you should exercise and this 3 second workout probably wouldn’t continue to provide improvements forever – but, this study does highlight the amazing effects of strength work.

It reassures you that if you were to create a routine of 45 minutes strength training even twice […]

Do You Need Intense Workouts To Get Fit?

8.06.2022

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Fitness, Weight Loss

When I suggest you improve your fitness, what image flashes through your mind?

I imagine it’s a hard and fast workout which leaves you gasping for breath and dripping with sweat on the floor.

It seems that these types of workouts have become what it means to be fit.

And if this is how you think you have to exercise if you want to lose weight and get fit, then I have excellent news for you – these kinds of workouts are not essential!

Often I find myself conveying the importance of resistance exercise, and this is because resistance exercise […]

Are You Increasing Your Health & Fitness ‘Savings’ – Or Spending Them?

24.05.2022

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Mindset, Weight Loss

Losing weight and getting fit is hard for a variety of reasons.

One of the reasons is that there is a cost to reaching your goal.

Choices have to be made, and while I don’t believe you have to deny yourself any fun, there will be times where you have to make the right decision and not the decision you’d like to make.

But, there is also a cost to NOT staying fit and lean.

I like to think of health and fitness as a bank balance. There’s no need to eat a perfect diet 100% of […]

Menopause: Four Key Basics To Put In Place

18.05.2022

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Health, Nutrition

Menopause seems to have come into the spotlight recently, and finally there is more good quality information available.

But, as with everything, a huge amount of information often overwhelms us. And while menopause certainly can be complicated, there are some key basics which are an important place to begin.

Self care is super important during menopause, and making sure we’re eating well and getting the right nutrients as well as adapting some lifestyle habits can provide long lasting benefits and make the transition through menopause easier.

So, here are four key things to put in place as the foundation […]

Heather Smith, Author at Fitbiz Training | Page 8 of 23