The Fitbiz Training Blog

What Is Metabolic Adaptation

20.05.2019

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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 […]

A Slightly Different Way of Keeping An Eye On What You Eat

2.04.2019

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Mindset, Nutrition, Weight Loss

Do you eat pretty well Monday to Friday and then go bonkers at the weekend?

Have you considered the fact that it’s most likely going to be Tuesday or Wednesday before you have lost the few pounds of weight you gained over the weekend (which almost certainly won’t actually be fat) and got back to where you were on Friday, and that you are cutting the available time to make progress towards your goal to only two or three days of the week? It’s a bit of a thought when you think it through like this, isn […]

What To Do When The Novelty Wears Off

28.03.2019

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Mindset, Weight Loss

When you first change your diet and start an exercise program, it’s fun – you get to go shopping for different food, you get to search for and try out new recipes, you get excited noticing all the changes which happen pretty quickly… and, because it’s new, it’s your main focus!

But then, life gets in the way. Your focus shifts and, since your brain doesn’t have capacity to focus on everything all the time, you fall off the wagon. Everyone does. It’s very, very unusual for someone to make a big and permanent change to […]

A Fabulous Fish Pie Recipe

22.03.2019

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Nutrition, Recipes

Time for a recipe!

I love a good fish pie. But it always seems off the menu when you’re trying to improve your health and lose weight.

Fish is a great thing to include in our diet, not least for the iodine which is needed for your thyroid gland to work properly, and which is a very common thing for us to be deficient in. Amongst a lot of other things, our thyroid controls our metabolism – the ‘speed’ our body works at – if your thyroid is working less than optimally, it’s likely to leave you feeling lethargic and […]

Some Clarity on Lower Back Pain

13.03.2019

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Health

Lower back pain is one of the most common physical complaints. Sometimes it just starts aching, other times it seems you injure yourself and are left dealing with the aftermath for much longer than you would like.

In an overwhelming majority of cases, low back pain is caused by some variation of poor posture and the solution lies in locating and correcting the problem area; which, surprisingly, is not usually your actual back.

Of course, there are exceptions to this, and pain should really be assessed by someone who knows what they’re talking about. Then you can be confident […]

Top Tips For Exercising Your Middle

8.03.2019

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Fitness, Weight Loss

A flatter middle is one of the most desired outcomes from starting a weight loss quest. Our middle is something of a focal point on our bodies and can tell us (and others!) a lot about whether we are fit and healthy – fat seems to store in the area annoyingly easily.

It is true to say that the absolute number one thing which you must do in order to improve the look of your middle is get your nutrition right.

This said, using the muscles your stomach is also important, both for looks and for function of your body.

The […]