Health Archives | Page 3 of 11 | Fitbiz Training

What Supplements Should I Take?

20.09.2022
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Let me begin by confirming that I am not about to try to sell you a particular brand of supplements, as is usually the case with these kinds of articles!

As you might imagine, I get asked about supplements a lot. It can be quite a confusing area, and there are a lot of supplements out there which can and do help, but there are also plenty which are unlikely to offer any benefits!

It’s also worth considering the reason you’re looking for a supplement which can add another thing to consider. This doesn’t mean the benefit […]

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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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 […]

Perimenopause and Sleep

30.06.2022
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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 […]

Another Reason Strength Training Is Great

14.06.2022
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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 […]

Menopause: Four Key Basics To Put In Place

18.05.2022
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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 […]

Benefits Only A Personal Trainer Can Provide

9.05.2022
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All the information you need in order to achieve all your goals in life – health and fitness or otherwise – is already available, for free.

The difficult bit is sifting through the huge amounts of information and deciding which bits apply to you, and how to apply them.

I’ve worked with so many people who feel like they know what they need to do, but haven’t managed to make it stick until we’ve sat together and put everything into a logical order.

This, I feel, is where working with a personal trainer is invaluable. I don’t think […]

Good, General, Targets for Improving Your Health & Fitness

27.04.2022
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When we’re aiming to lose weight and improve our health and fitness, there are few absolutes – but below, I’m going to share some good general targets to put in place to get yourself started.

You might find that you’re only falling short on a couple, or you might find that most of the areas could do with some work. Either way, brush up on the places which need attention and I think you’ll notice everything gets easier from there.

The reason we look at all these areas is because they all link together. For example, it […]

Stress – Is It Derailing Your Efforts?

23.03.2022
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Stress – our reaction to the things that happen.

We all deal with things differently. Something which is stressful for one person, doesn’t even register for another.

In the short term and in the right dose, stress can feel like it gives us a nice boost – we feel energised, clear headed, focussed and ready to take on whatever comes at us.

An overdose of stress can lead to some pretty big negatives – disregulated blood sugar, hormone disruption, reduced immunity, poor sleep, compromised digestion, a preference to store body fat… In short, too much stress can make it harder to reach […]

Some Easier Ways To Create A Calorie Deficit

16.02.2022
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In last weeks email I explained that you must be in a calorie deficit if you’re to lose weight, and I discussed several factors which influence both the energy we consume, and the energy our bodies use. These factors can explain why one person might lose weight on a certain diet, whereas someone else might not.

I said at the end of that email that you could make many of the factors work in your favour, so today, I wanted to give you some proper action points. If we can increase the energy our body needs to just stand […]