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T Fisher Fitness

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20.01.2022 Most people hugely overcomplicate nutrition in their heads. It’s not THAT complicated You don’t have to follow a strict diet and restrict foods...... Or weigh out every meal (unless you want to be really specific with a goal to achieve) Or eat low fat Or low carb Or gluten free (unless you are intolerant!) Or whatever else you think in your head is bad... It really doesn’t have to be as complicated as most make it. Eat regularly throughout the day so you feel satisfied and won’t feel the need to binge when your starving from waiting so long between meals. Eat 3 main meals throughout the day that are nutrient rich, whole foods. Fill your plate with lean proteins, a variety of colourful fruits and vegetables and good quality carbs that are going to keep you feeling full and provide you with energy. Have a couple of snacks between meals. (midmorning and mid-afternoon). To tide you over in between your 3 main main meals. Drink water. Drink a minimum of 2l +water and you will more than likely be fully hydrated. If your urine is not clear, you are dehydrated. Have regular protein servings throughout the day, not just in one or two big serves. Protein helps keep you full, and your body uses it to help grow and maintain muscle, blood vessels, skin, hair and nails. Protein also plays a key role in synthesizing hormones and enzymes in your body so it’s pretty important. Fat loss - you just need to be in a calorie deficit. Weight gain - you need to be in a surplus. Maintenance - stay consistent with the amount of food you are already eating. That’s it... pretty simple. If you need more help, reach out to a qualified nutrition coach.

14.01.2022 Tips for eating smart and staying on track during the holiday season continued... . Tip number 6 Sleep .... Sticking to your usual sleep schedule can be tricky with traveling, time zones and parties but keeping for sleep schedule as normal as possible will improve your quality of sleep both now and after the holidays. Studies have shown that, unsurprisingly, irregular sleep schedules can lead to poor sleep quality, fatigue, poor eating habits, and daytime sleepiness that can take time to reverse. Avoid this by going to bed and waking up as close to the same time as you usually do. . Tip number 7. Take time for yourself . The holidays are full of family and friends, and while this can be a great thing, it can also be draining and stressful. Whether you’re staying with family over the holidays or just attending a large number of events, remember to take time every day for yourself. Go for a walk, meditate once a day, or offer to go to the store for a few minutes of quiet. Even extroverts need time to recharge. . Being mindful and aware of these very simple and effective point will help keep you on the right track over these Christmas holidays I hope you found them useful . . . . . . . . . #inspiration #womensupportingwomen #gotosleep #girlboss #lifestyle #selfcare #selflovethreads #goodvibes #sleep #sleeptight #mindfulness #fitness #goodnightsleep #mindset #healing #fashion #positivity #placeofselflove #health #gratitude #personalgrowth #selflovetips #sleepwell #mentalhealth #selflove #sleephealth #positivevibes #selfloveclub #selflovepower #growth

12.01.2022 Wishing you all the most wonderful Christmas I hope it’s spent with the people who mean the most to you, happiness, delicious food and the things you love Remember that:... You are allowed to eat a little more than usual, and no it won’t make you gain weight or ruin your progress in any way. You do not have to always choose the ‘healthiest’ option. Food is meant to be pleasurable and sometimes those yummy foods are not necessarily the ‘healthiest’ option. You are allowed to eat things you haven’t planned for. You do not need to know how many calories you’ve eaten. You are allowed to take a few days off from exercise, tracking food and your usual routine, and no it won’t make you lose progress. And most importantly, you do not have to feel guilty for any of your choices. Get rid of those negative thoughts around bad foods and give yourself permission to just ENJOY yourself today. Enjoy the day and enjoy the foods because a healthy balance is what it’s all about. Merry Christmas everyone

09.01.2022 Tips for eating smart and staying on track during the holiday season continued... . Tip number 4 Slow down during meal. .... While the food might be delicious and make us eager to eat quickly. Eating slowly can actually help you to not overeat. Multiple studies have shown that eating slowly can give our stomachs enough time to send the hormonal signal to our brain telling us that we’re full, which will stop us from accidentally overeating. This can help us maintain better portion control as a result. . Tip number 5 Stay active . If you’re away from your home gym, and normal routine, working out can seem seem difficult to some. Despite this, it’s important to maintain regular exercise for both your mental and physical health. Exercise is good for your body, mind abs soul and can also relieve the stress that’s so commonplace during the holiday season. Make time to do some kind of physical activity. Go for a walk, do a body weight workout if your away from your gym go for a swim, there are so many things you can do to stay active. Get out and about and get your body moving. If your someone who regular tracks steps, make sure you hitting that target when on holidays. . Tips 7 and 8 continued next post. . . . . . . . . #december #cleaneating #family #portion #healthy #santa #holidayseason #fitfam #holiday #mealprep #portionfix #nutrition #nutritionfacts #mealprepideas #nutritioncoach #healthyeating #healthierchoices #health #diet #food #weightlosstips #tistheseason #happyholidays #nutritiontips #healthyfood #eatright #christmas #healthyliving #portioncontrol #happy

01.01.2022 Tips for eating smart and staying on track during the holiday season continued... Tip number 2. Moderation and portion size .... Moderation and portion size will be your saving grace during the holiday season. There’s nothing wrong with enjoying an indulgent, festive dinner but you’ll want to make sure that your meals surrounding it are healthy and nutrient-dense. Have a lighter breakfast and lunch if you know your going to have a bigger more indulgent dinner. Banking up a few extra calories throughout the day from having smaller portions allows you to have a few extra calories to spend at dinner. . Tip number 3. Add more vegetables . It’s easy to go all-out with our favorite recipes, but sometimes eating better is as simple as keeping more healthier choices on hand. Increase the number of vegetable dishes on the dinner table, find small twists to dress them up without making them unhealthy and saturated with fat. Roasted asparagus can be beautiful on its own, and roasted carrots or sweet potatoes are rich in taste and a bright pop of color. Serve vegetables first like a salad before dinner or a vegetable-based appetizer earlier in the afternoon. This will help everyone make sure they get in plenty of vegetables and will fill them up before the other more calorie dense dishes come out. Filling up on veggies first will stop everyone eating to much the other more calorie dense foods. . Tips 4 and 5 tomorrow . . . . . . #nutrition #mealprepideas #healthyeating #health #food #tistheseason #nutritiontips #eatright #healthyliving #happy #december #cleaneating #family #portion #healthy #santa #holidayseason #fitfam #holiday #mealprep #portionfix #nutritionfacts #nutritioncoach #healthierchoices #diet #weightlosstips #happyholidays #healthyfood #christmas #teamryderwear See more