The Fitbiz Training Blog

Do You Eat Enough Protein

22.07.2019

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Protein. Everywhere. It seems to be the latest buzz word in the ‘healthy food’ world. We’re seeing protein chocolate bars and protein cereal, not to mention protein snacks and general advertising of the fact that a food contains protein. Albeit that the celebrated amounts of protein are usually pretty slim; Weetabix Protein gives you an extra 3g protein per portion than normal Weetabix, for example.

Overall though, I think this general awareness of ensuring your protein intake is sufficient is a good thing. I think amongst people just trying to stay healthy, protein is generally under eaten.

So, how […]

Why It’s Not Worth Exercising To Burn Calories

1.07.2019

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Fitness, Weight Loss

Exercise. The magical thing which earns us calorie free cakes and ice creams.

And the harder we work, the more calories we burn and the more cakes we can eat with no consequence.

If only. Oh goodness me, IF ONLY!!

Let’s take a look at the numbers.

Low intensity exercise, like going for a slow walk on the flat, burns about 4 calories a minute – so about 250 calories in an hour.

Moderate intensity exercise, which probably covers most intentional exercise like going for a constant paced swim or a cycle, or perhaps even your average gym session, burns […]

Could Changing Your Diet Reduce Hay Fever Symptoms?

19.06.2019

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Health, Nutrition

So not only is it miserable and raining outside with no sign of summer arriving any time soon, but we all seem to be sniffing and rubbing our eyes with hay fever too!

Hay fever is one of those things where you only realise how unpleasant it is when you’ve had it.

At first glance, it seems like hay fever can’t be much to do with what you’re eating, but when you look a little deeper, it becomes clear that it could actually be everything to do with what you’re eating.

First, I should say that […]

A Quick & Easy Lunch Recipe

13.06.2019

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Health, Recipes

We’ve recently brought some lovely feathery friends to come and live in our garden, and when they’re not up to mischief, they are laying us some delicious eggs.

As a result, we’re finding ourselves eating a lot of eggs – this is one of my favourite new recipes. It’s a bit of a variation on a shakshuka eggs recipe and is a great way to get a tonne of veg onto your plate! You could quite easily cook a big batch of the veg mix then just reheat and add the eggs for a quick lunch.

Serves […]

Top Three Movements If You’re Over 40

8.06.2019

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Fitness, Health

As we get older, our bodies change. It’s probably not purely a side effect of ageing, instead it’s indicative of changing priorities and focus.

We have less time to focus on ourselves and so we need to re-focus our exercise routines on maintaining strength and mobility as much as possible. If we do them well, these movements will also have the added bonus of helping keep our weight in check.

In my mind, there are three key movements anyone over 40 needs to be doing regularly. These are:

Rowing Movements
Your shoulders are your most mobile joint […]

What Is Metabolic Adaptation

20.05.2019

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Nutrition, Weight Loss

Metabolic adaptation is the phrase used to describe the efficiency with which your body switches between fuel sources, and the processes which can change as a downstream result of this.

Thinking back to when we used to live in caves and hunt for our food, metabolic adaptation was the reason we didn’t starve to death after a day with no food. Our bodies tapped into their stores when they ran out of fuel from the food we’d eaten, and at the same time, slowed down the speed at which our body worked in order to conserve as much […]

The Single Most Effective First Change You Can Make To The Way You Eat

9.05.2019

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Mindset, Nutrition, Weight Loss

Last week we looked at three habits you could put in place in order to get your fat loss, but what if you found yourself feeling like you needed a smaller step to get you started?

If I could only give one nutrition tip to someone right at the beginning of their journey with no particular knowledge of the fitness world, it would be this:

Eliminate all processed food.

That’s it.

Why?

Well, aside from the fact that processed food is basically not very healthy, it is actually designed to override your bodies natural satiety signals. This means, that […]

Three Things To Add To Your Daily Routine To Improve Fat Loss

3.05.2019

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Health, Nutrition, Weight Loss

If you’re struggling to get started with your weight loss quest, try bringing these three simple things into your day to get yourself moving in the right direction.

Increase Your General Activity
Any activity which isn’t actual structured exercise is worth increasing; although the efforts sound small, the extra calories you can burn every day add up quickly and will make a big difference over a few months.

Consciously plan to get a bit more activity into your day; deliberately park as far away from the shops as you can, take the stairs rather than the lift, and […]

Sleep – A Key Part Of Health

25.04.2019

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Fitness, Health, Weight Loss

Sleep is a hugely important part of the health jigsaw. In fact, it is the basis upon which everything else you do is built. If you are low on sleep, or your sleep is poor quality, the effects of the effort you make to improve your health won’t be as good as they could be.

Sleep is becoming more talked about and the true importance is becoming more recognised as we start to understand the true need for sleep.

Did you know, for example, that if you are low on sleep (averaging 6 hours or less a night) and […]

What If You Have No Off-Switch?

25.04.2019

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Health, Mindset, Nutrition

Last week I wrote about how you can look at your food intake across a whole week rather than as a daily amount.

I said that you could take the appeal off ‘special food’ by allowing yourself a little of it a little more often, but that there are some foods which we just have no off-switch for, no matter what we try.

The truth is that there are no bad foods.

There are some foods you should satisfy your hunger with (real food!) and some you need to keep to a minimum (processed food) in order to keep […]