Fit and Nourished, 1 South Avenue Manly, Whangaparaoa (2026)

04/04/2022

P R O T E I N

Why do we need it in our diets? Most of us don’t consume enough protein daily and ITS NEEDED people!!! Here’s a few reasons why.

- Protein is highly satiating (you feel fuller for longer)
- Is essential for muscle growth and repair 💪🏽
- It helps prevent cravings 🍭🍩🍪
- It helps switch off some of our hunger hormones ☺️
- A high protein diet can reduce the amount of calories you consume

Have you ever eaten a meal with little or no protein source and found yourself hungry again an hour later? Protein is highly satiating meaning it will help keep you feeling fuller for longer!

Protein is the building blocks for our muscles and is essential for growth and repair. By eating a high protein diet you can gain muscle mass and strength while reducing muscle loss during a weight loss phase.

Protein can prevent those late night trips to the fridge as it helps reduce our cravings. A craving is different from normal hunger. By increasing your protein intake, your more likely to stop a craving before getting it.

A higher protein intake increases levels of satiety hormones while reducing levels of your hunger hormones. This leads to major reductions in hunger and the main reason protein helps with weight loss. You eat fewer calories.

So if your struggling with weight loss, overeating or late night snacking, you may want to look at increasing the amount of protein your consuming in your diet. Protein is not just for athletes! We all need it!

If your looking for some help with getting on track, get in touch. ☺️

10/01/2022

H A P P Y N E W Y E A R

Hope everyone has had a wonderful break and ready to attack another year.

If you’ve set yourself some new goals for the new year remember to be kind to yourself.

The concept of “New year, New me” can be quite overwhelming. You may be trying to make too many changes all at once. Therefore these habits don’t stick. They get tiresome and when the motivation runs out, your ready to give up and launch back into your old habits.

My advice
Start small. Here is a list of things you could look at incorporating into your lifestyle over the next few months to help support your overall well-being.

- Going to bed earlier 😴🛏so your getting at least 7-8 hours of sleep a night. The main source of energy we use while we sleep is fat. If your struggling to lose those extra few kgs but are sleep deprived this could be why.

- Increasing your water intake. 💧2-3l a day. Especially on these hot summer days. If your exercising you need to be consuming on top of this 1 litre per hour of exercise. Water is the substance that lubricates our bodies and helps us flush out any toxins. Dehydration can at times trigger hunger cues and have us hunting in the cupboards for those sweet or salty treats that don’t really serve us, when really we just need to be consuming more water.

- Add more vegetables to your plate. 🥗Quit with the sympathy salad. Load your plate up with vegetables and aim to eat these first so they don’t get pushed to the side.

- Increase your protein intake🍗. Protein is what keeps us fuller for longer. It’s the most filling nutrient we eat. Adding more protein to your meals will help switch off those hunger hormones and stabilise your blood sugar levels.

- Aim to exercise 3-4 times a week. 🏃‍♀️Don’t let excuses get in the way. We all have 24 hours in a day and can all juggle a 30 minute session whether it’s at home in the lounge, down at the park while your kids play on the playground or at a gym with some friends.

Make yourself a priority in 2022. Don’t let the excuses get in the way. If you need nutrition advice or plans get in touch. Would love to have a chat to help you achieve your goals.

31/10/2021

W E I G H T L O S S

Have you tried multiple diets and nothing works? Start with focusing on the basics.

Eating enough protein 🍗
Getting good sleep 💤
Having good meal balance ⚖️
Keeping hydrated 💧
Making a plan and being prepared 🥗
Manage your stress levels 😩

If you want to achieve healthy weight loss, you may want to look at some of your lifestyle factors and habits. If you need help to find a better balance, reach out.

Programmes and plan options available.

18/10/2021

F A T L O S S

Are you focusing on the wrong thing when it comes to fat loss? Constantly on the spin bike or the treadmill, staying up late, not eating enough protein? Here are some tips that may help.

Get a better night sleep- getting 8 hours or more of sleep a night is important to give our bodies time to rest and recover.

Eat lots of delicious protein rich foods- protein is the most filling nutrient that helps us build and maintain muscle and can help switch off some of our hunger hormones which can prevent us from binge eating. Don’t go into a drastic calorie deficit or follow a meal plan that’s not designed for you. It’s unsustainable!!!!

Get stronger- improve your strength. Add in weight training to your routine.

Listen to your body- understanding what you need rather than just habit is key in my opinion. listening to your hunger and fullness cues will lead to better digestion and more effortless sustainable fat loss.

Manage your stress - stress is a huge factor when it comes to fat loss. If your constantly under stress it can impact your hormones preventing you to lose weight.

Work on the above and they will do a lot more for fat loss than just cardio. Work on different areas of yourself to achieve your goals. It’ll be a lot more enjoyable and sustainable too.

14/10/2021

M O T I V A T I O N

I’ve been changing my training up lots this lock down and it’s been great. Running stairs, hill sprints, running, online classes, weights and walks with the kids. The change of exercise keeps things interesting and I love the endorphins flowing through my body during and after training.

It sets me up for the day and puts me in a better mindset!

It makes me make good food choices because I don’t want to feel sluggish afterwards, and I end up downing my first bottle of water early. Winning!

I get it it’s bloody hard at the moment! Keep pushing!

Happy Friday peeps! Sending love to anyone out there that needs it at the moment. Xx

Address

1 South Avenue Manly
Whangaparaoa
0930

Telephone

+64212361309

Website

http://www.fitandnourishednz.com/

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