Áine of AfitBody Gym here again to tackle all your questions in regards to exercise and wellness.
Fail to Prepare.. Prepare to Fail…..
So many of us fell off the fitness wagon with the initial lockdown, our motivation to kick start that routine again may be low, weight gain and lack of exercise can be a vicious cycle and hard to break.
Preparation is the key to getting things back up and running, as the saying goes, fail to prepare and prepare to fail….
Talking about getting back to exercise does not make it magically happen, you need to set plans in place
– Pick a day or days
– Pick a time
– Select a workout
If after setting the above in place, there are things you can do to ensure you stick to the plan and to boost your motivation
– Buy new workout gear.. nothing like strutting your stuff in shiny new active wear!
– Ask a buddy to meet you to ensure you stick to the day and time
– Book the session with a local gym or PT, if you have someone to answer to you are more likely to stick to your goals
Once you decide to get back into action set yourself a goal. Take your base line the day before you start and record your progress and this will help you along the way, I suggest choosing a morning to do this on the weekly basis and keep on track with it
– Get yourself a diary
– Take Body Weight
– Take measurements
– Hip ( Widest Part)
– Arm ( Widest Part
– Leg ( Widest Part)
Sometimes we forget what a huge role food plays in our progress, general and mental health.
So often I see people making huge efforts with their workouts and getting a consistent plan in place, but forgetting to be prepared with food, leading to poor food choices which can hamper results.
Taking a little time to plan your weekly meals and do a weekly shop will help hugely . This is not about stocking the fridge with nothing but lettuce leaves, but instead stocking the kitchen with healthy food choices, fun foods you will look forward to cooking with, experiment Stock up on fruits and vegetables, healthy grains, pulses nuts and seeds.
Think about sources of
– Healthy Fats
There are such huge benefits to weekly Meal prep and creating a weekly shopping list
– Can help save money
– Can ultimately save time
– Can help with weight control, as you decide the ingredients and portions served
– Can contribute to an overall more nutritionally balanced diet
– Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation
As beneficial as exercise is for the body, if it’s not being backed up with a well-balanced diet, your overall fitness won’t reach its full potential. Its common sense that certain food is not good for us, such as sweets, sugary treats and food in high saturated fat. However, that isn’t to say that all sugars and fats are bad for you. Some sugars and fats, like the ones found in certain fruits and fish, are needed in our diet.
For example, if you’re gearing up for a heavy session of weight lifting, focus on lean proteins such as chicken, which will help your muscles perform to their peak ability. Or if you’re in for
a long cardio session, a medium-to-light carbohydrate meal a couple of hours before will encourage a slow release of energy, keeping you going for longer. Eating the right food is important and, once you get into the swing of things, it will encourage you on your fitness journey.
Remember we are not looking to diet.. we are looking to train and FUEL the body.
This Month’s Food Hero is the Red Kidney Bean:
This month’s hero food is the under-rated kidney bean, these are an excellent plant-based source of protein. They’re also rich in various minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Therefore, these beans may aid weight loss, promote colon health, and moderate blood sugar levels.
Beans contain amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood. Protein is an essential nutrient. One cup (164 grams) of cooked chickpeas contains roughly (6):Calories: 269 Protein: 14.5 grams Fiber: 12.5 grams Folate (vitamin B9): 71% of the RDI Manganese: 84% of the RDI Copper: 29% of the RDI Iron: 26% of the RDI
Try out our Simple Kidney bean Curry or our Bean and Mandarin Salad
A healthy & happy body starts with the choices you make each and every day
Happy Training.. and Fueling