Nutrition and Fitness
Regular exercise is a cornerstone of good health, providing benefits that extend far beyond weight management!!
Top 4 realistic fitness goals, recommended by personal trainers
It is important to work SMART when it comes to achieving fitness goals. Make sure to be[1]:
Specific: The goal must be clear and well defined. For example "I will workout 3 times a week" rather than "work out more"
Measurable: Ensure to track you progress!! I recommend the "strong" app.
Attainable: Can this goal be achieved within your set time frame? For example you can't grow a six pack within a week
Relevant: This is the "why" behind your goal, the driving force to keep you motivated.
Timely: The goal has a deadline whether it be in two weeks or a year, create an achieveable deadline
Good luck with you fitness goal!!
1. Workout for 12 days each month[2]
Though this looks daunting at first glance, it is highly achieveable by many. This goal can be achieved by:
1. Scheduling days of the week to get 60 minutes of exercise done in that day
2. Tracking your progress
3. Share your successes with you freinds or loved ones!
2. 10,000 steps a day[3]
Studies has shown that walking 10,000 steps a day for a minimum of 6 months not only reduces your weight and waist circumference but also improves your Blood pressure, Bone mineral densiity (BMD) and cholestrol level.
This low-intesitiy exercise also improves mental health and wellbeing
3. Drink 2-3 Litres of water a day
Water is found everywhere! It flows throw the rivers & sea and provides nutrients to trees. The human body is made up of 60% of water in which 4% (2.5 litres-3 litres) is lost on a daily basis. Hence why it is essential for us to replenish this daily loss.
Below I will provide different recipes to add more flavour to your water.
4. Protein and fibre diet for weight loss
Yes! A high fibre and protein diet both contribute to weight loss. Nutritionists recommend a daily intake of 20 grams of fibre, this can be obtained from fruits, vegetables, whole grains, seeds and legumes. Some of my favourite low fat high protein ingredients I like to incorporate in my meals include Chicken or turkey breast, low fat greek yogurt or eggs. It is recommended to consume 45g of protein daily, that is equivalent to 2 pieces of salmon.
Refreshing fruit infused water
As promised here are 4 fruity and delicious water infusions to help you stay hydrated!!
For those who need natural flavours on the go, here is a link to my favourite hydration satchets! providing minerals and multivitamins. Perfect to restoring electrolytes during exercise
High Protein Meals
Here are some of my favourite breakfast, Lunch and dinner high protein dishes!
Why should I eat high protein dishes?
One of the reasons why I love protein is that it not only helps stabilise blood sugar but also increases metabolising, aiding in fat loss.
How much protein should I consume?
The recommended daily intake is 45grams for women (and 55g for men), this is equivalent to eating 2 salmon fillets. However for those who are heavy lifters or doing strength training, the aim is to consume 2g per Kg of protein; this means that if a person weighs 60kg their total daily protein intake should be approx. 120grams of protein.
