Livewellbhappy: Personal Training, health and fitness

We all like snacks, but they can sometimes undo a lot of the good we've done with our healthy eating choices.

Any food that is in your home or possession will eventually be eaten by you, or someone in your company.

So try to have some healthier options to fall back on.

Fancy chips and dips? Swap the dips for veggie sticks and you're consuming less salt and calories and increasing your vegetable intake.

Follow the link or see bio for our free mini course on behaviour change
https://www.livewellbhappy.co.uk/behaviour-change-free-course/
What we do:
1:1 Online and F2F Personal Training
Online Group Classes
Nutrition Coaching

https://www.livewellbhappy.co.uk/our-links/

There is often a huge difference between how I feel before and after I exercise.

Even a brief workout (or work session, etc.) is enough to restore energy levels.

Even if you only have five minutes, use it.

It may completely change the course of your day."

Follow the link or see bio for our free mini course on behaviour change
https://www.livewellbhappy.co.uk/behaviour-change-free-course/
What we do:
1:1 Online and F2F Personal Training
Online Group Classes
Nutrition Coaching

https://www.livewellbhappy.co.uk/our-links/

This workout incorporates upper, lower, and core training and finishes with a max rep finisher too.

Finisher notes - break each move down into bite-sized chunks, rest and repeat for the the 2 mins. It's all about pacing yourself.

What we do:
1:1 Online and F2F Personal Training
Online Group Classes
Nutrition Coaching

https://www.livewellbhappy.co.uk/our-links/

Enjoy

Whatever you do for exercise, it's good to change it up from time to time.
The human body is amazing at adapting.
Change up your exercise routine every 4-6 weeks to keep it challenged and guessing.
That said you don't have to change everything at once - especially if you are still making progress with your current program.
Swutch to dumbbells instead of barbells, adjustments to the rangeof motion, tempo, or rest periods, can be enough to change the stimulus.

What we do:
1:1 Online and F2F Personal Training
Online Group Classes
Nutrition Coaching
Links in bio

https://www.livewellbhappy.co.uk/our-links/

Your body likes the nutrients found in vegetables. Antioxidants, vitamins, minerals, fibre, and phytonutrients abound in vegetables. These nutrients support your wellbeing and prevent deficiencies (which may make you feel ill).
Vegetables are high in volume but low in energy. As a result, they satisfy your hunger without packing on a lot of extra calories. This can help you manage your energy balance (the number of calories you take in compared to how much you burn off), maintain a healthy body weight, or reduce body fat without becoming overly hungry.

Try to incuded 2-3 servings with most meals and snacks.

Not a fan? Vary the colours and experiment with differnet spices and condiments to make them more attractive to you.

What we do:
1:1 Online and F2F Personal Training
Online Group Classes
Nutrition Coaching

https://www.livewellbhappy.co.uk/our-links/

Today is World Diabetes Day.

Some reports say that in a family where type 2 diabetes is prevalent, a person has a 40 percent chance of developing it if one parent has type 2 diabetes and 70 percent if both parents have it. Compared to the general population, you’re three times more likely to have type 2 diabetes if you have a sibling or parent and six times more likely if both parents have it

Both my parents have diabetes along with several uncles and despite a relativly healthy lifestyle I fall into the "pre-diabetic" category.

Awareness is key, so check out the tips included inthe link below and contact a medical practioner if you are unsure of your statsus.

https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/10-ways-to-eat-well-with-diabetes

What we do:
1:1 Online and F2F Personal Training
Online Group Classes
Nutrition Coaching



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Today's workout is AMRAP style, or as many rounds as possible.

The goal is to complete a list of exercises as many times as you can in a set amount of time. To keep the intensity high, try to limit the number of breaks or rests!

If 20 mins is too long for your right now start with 8, 10 or 12 - whatever is manageable and increase when you are ready.

The key is to find a steady pace you can maintain for the duration of the workout rather than going all out straight away.

Record your total number of rounds. Repeat a few days/weeks later and try to beat your previous score.

Be kind to yourself since you will never talk to anybody else more than you talk to yourself.

Tell yourself you are fantastic. You are competent. You deserve it.

We can all be hard on ourselves when we miss targets or goals, be it in the gym, in the kitchen, or in our personal and/or professional relationships.

Be kind to yourself. You are trying your best.

If you are looking to make changes to your health and fitness lifestyle check out our free mini course for a few tips on how to get started. Just follow the link below
https://www.livewellbhappy.co.uk/behave-change-mini-course/

We don’t tend to eat cereals in our house, but we had someone staying and they did. So, I had some bran flakes the other day and though I’d highlight the issue with “suggested serving sizes”.
The packet says 30g (the pile on the right). If I only ate that, I’d need to eat again within 30mins. The pile on the left is what I ate (around double that), with a sprinkling of nuts, and sultanas and a protein shake instead of milk to make it more satiating.

As cereals go bran flakes are pretty low in sugar compared to granola and some other Grrreat varieties. If you eat these, can you truly say you stick to the suggested serving sizes?

Tracking what and how much you eat and adjusting accordingly is important for optimal health and body composition. If weighing is your thing, do it. If not, try using the hand portion method. Find a system that works for you and gets you the results you’re after.

Need help? Check us out

https://www.livewellbhappy.co.uk/live-well-eat-well-method/