Health and Fitness Tips

  • To lose weight you need to know how many calories you require per day (we can help you with this).  It is important to make sure that you are in a calorie deficit of approximately 20%. Remember to adjust your maintenance level and deficit as you lose weight.

  • Eliminate processed food wherever possible. Cook for yourself and know exactly what you are eating. This is vital for fat and weight loss.

  • Reduce, or even better, eliminate sugar from your diet. It affects hormones, moods, immune system, weight and possibly even cancer cells.

  • Healthy fats are good for you. Cook with coconut oil or butter, use olive oil on salads, try to incorporate, nuts olives and avocados into your diet also.

  • Green tea has many benefits, one of which is speeding up metabolism. Try to find green tea made from unbleached bags as these have fewer chemicals.

  • Stretch. It makes you more flexible, relieves muscle tension, and improves posture. It also helps prevent injury from training or just day to day life.

  • Say no to sports drinks. The average sports drink has 140 calories per bottle. A 200lb person walking at 3.5mph will burn roughly 120 calories in half an hour.

  • Drink more water. Very few people drink enough. An easy way to calculate your recommended water intake is to multiply your body weight in KG by 0.033. For example; someone weighing 90 kg – (90 X 0.033) = 2.97. This person should drink 3 litres of water per day.

  • Try to do more resistance (weight) training or interval training. It improves metabolism and keeps it elevated for longer than steady-state cardio such as jogging.

  • For more information on any of the above or any health & fitness issues feel free to speak to one of our instructors.