Lift some weights

When you think of fitness do you think of pounding the streets, doing aerobics or using the cardio equipment at the gym? Do you look at the weights section with fear? If you are a woman maybe you are scared that it you will ‘bulk up’ if you use weights? It is very hard for women to get big through weights because we lack the hormones that are needed.

Cardio is not the way to lose weight. Gasp!! Cardio is great for getting you fit and does burn calories as you exercise. It is a very important component to fitness but not for weight loss.

Lifting weights has many benefits and is great for weight loss. They have to be heavy to get the benefits. How do you know if they are heavy enough? The best indication is you will be getting hot and sweaty and out of breath.

1.       If you lift heavy weights you will produce EPOC (Excessive Post exercise Oxygen Consumption). This means that not only do you burn fat/calories while you exercise you will burn them post exercise. This can be up to 24 hours depending how hard you have worked.

2.       Using weights will increase lean muscle.  Lean muscle needs calories/fuel . The more you have the more you will burn at rest.

3.       Using weights sculpts the body. It will change your body shape and give you toned muscles or definition.

Weight training is sexy and gets great results fast. The workouts can be short and sharp.  I love using weights and I love feeling strong. I use weights at home and my workouts range from 20-40minutes.

Give it a go and I’m sure you will love the benefits too. Contact me for a free weights workout J

 

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

twitter @tanithleefitnes

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How do you start your day?

Many people grab a tea/coffee and a bowl of cereal/slice of toast. Many people do not have anything. Your body has been in a overnight fast, it has been busy repairing your body while you sleep. What your body requires is nutrients to break the fast.

Caffeine will cause a big spike in your cortisol levels. This is why you think you need it to ’get you going’ in the mornings. Too much of a spike will leave you tired later on which is when you may reach for either more caffeine or sugar. Toast and cereal are not a great start either. They contain gluten which is not good for your body. It is an allergen and some many people are gluten sensitive. Symptoms can include bloating, tiredness and weight gain. Cereal is very processed and nutrient devoid.

Try starting your day with a big glass of water to kick start your system. I drink hot water, lemon and apple cider vinegar. Try green tea, which contains lower levels caffeine or herbal teas.

Eggs are a great start to the day. Whipping up a quick omelette with veggies takes no time, my 10 year old son makes them regularly. Vegetable soup is a great way to start the day. For breakfast?? Think about how the rest of the world eats. Breakfast is just another meal. Try it and see how you feel

I found it hard initially to get away from my cereal/toast habit. . I was addicted to toast!!

 I now enjoy soups, shakes, stir fries and left-overs from the night before for my breakfast. I now love this way of eating and wouldn’t go back . If you don’t eat breakfast then make sure you are well hydrated and when you do break your fast do your body a favour and break it with some nutrients.

Your first meal of the day is very important. It is what sets you up for the day. Make it count.
 

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

twitter @tanithleefitnes

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Get Organised!

I remember before I had kids how organised I was. I never forgot birthdays and had the luxury of being bored occasionally. Now running a busy fitness business and looking after a family I seem to spend my time running around trying to jam everything into very busy days wishing for an extra few hours. I know I am not alone and many people feel the same way. I have to be organised, I live by lists J

Many people feel that they don’t have time to exercise or to eat well. It’s a great lie that we tell ourselves. People in the UK watch on average 4 hours of TV per day!! By giving up a few hours TV per week you could gain the time to exercise. I get up early most days to fit in my training. That is what works well for me. What could you do?

Plan your meals and exercise. Proper Planning and Preparation Prevents  Poor Performance. Make a weekly list of meals, shopping and diarise your exercise. Revisit you list daily to keep you motivated

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

twitter @tanithleefitnes

facebook www.facebook.com/tanith.lee

Forget your New Year Resolutions!

Is this the year you’ll lose the weight? Is this the year you’ll start exercising? Is this the year you’ll start looking after your health? How many years have you said that for? Many people set New Year’s Resolutions only to ‘fail’ after a week or two. This is can be because they need to set goals with some substance.

Old                                                                         New

“I want to lose weight”                                  “I commit to lose 8lbs by 15^th February because I will fit into my jeans which are too tight which will make me feel good about myself”

“This year I’ll get fit”                                         “I commit to walking every day for thirty minutes. Doing this will improve my fitness levels which means I can run around with the kids and have fun”

Another way to keep you focused is to train for a sporting event or lose weight for a big event e.g. a wedding. Maybe grab a training buddy? Its much more fun doing it with a friend. If something is fun then you are more likely to continue.

Keep a weekly record of you weight and more importantly your measurements. If you really want motivation take some ‘before’ pictures.

Whatever your motivation is write it all down. Really think about the reasons why, what could potentially stop you, who can support you etc. Re-write and review these goals regularly, ideally daily,  to keep yourself focused and motivated. Give yourself  non-food rewards when you achieve small milestones.

 

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

twitter @tanithleefitnes

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Happy Crappy New Year???

So how do you feel after Christmas and New Year? If you overindulged then I guess you feel pretty crappy right? You are certainly not alone J Too many late nights, lazy days, nutrient devoid foods, alcohol and TV have probably made you feel less than healthy. How do your work trousers feel? A bit tight? I know mine do!!

How are you going to make yourself feel better?

Take these simple steps and you’ll be feeling much better after a few days

1.       Don’t make any New Years Resolutions – they don’t work! Instead commit to a new way of living

2.       Drink plenty of fresh filtered or bottled water every day. As a rule, 1 litre per 50lbs body weight. Your body needs to be well hydrated to release toxins and lose fat and water.

3.       Remove any sugars (including alcohol!) from your diet for at least two weeks. This will stabilise your blood sugars which will give you more energy. You will also give your liver a rest.

4.       Go for a walk, 30 minutes per day preferably outside. Walking is great for lowering the stress hormone cortisol which makes you body store fat around the middle. Forget any punishing exercise regime for now. Your body is toxic and needs to be eased into moving.

5.       Try removing caffeine, gluten and dairy for 2 weeks to really give your body a great cleanse. Think of it as rebooting your body ready for an great 2012 J

I won’t lie, you will feel pretty tired for a few days but if you can stick with it you will feel amazing.

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

twitter @tanithleefitnes

facebook www.facebook.com/tanith.lee