Apex Fitness

Some more results from the 6 week weight loss programme!

Julia did incredible getting on top of her nutrition and hitting the steps set.

7.5kg off in 6 weeks and a solid foundation to progress on and lose more weight!

Struggling to shift some unwanted weight, why not get in touch. Our next 6 week weight loss is limited to 5 people and will start in a few weeks! Drop me a message with any questions or to find out more information!

6️⃣ week weight loss complete for our client Nicola. It's been tough, but the weight has come down, and the practices have been put in place to keep the journey going! 2cm off the waist, 6cm off the hips, 3cm off the chest, 4 cm off the thighs, and over 2.5kg weight lost! Amazing!

She's been working hard on her food and steps and following the workouts the past 6 weeks and has already hit her New Year's Resolution! I can't wait to see the future changes!

Our first 6 week online weight loss programme has come to an end and I'll be sharing some of the results and feedback from clients. If you want to get involved with the next programme, just drop me a message and I'll give you all the information you need!

What a lovely day for some outdoor sessions!

Still anxious about going back in to a gym? I'm still running my outdoor PT sessions throught the week in Croxley Green and Kings Langley!

Drop us a message if you want to get outside and get back to training!

3.5 kilos down! ⬇️

Even with some minor blips in the middle, 6 Week Weight Loss participant Kerry has lost 3 1/2 kg (1/2 a stone!) In 5 weeks! Amazing work, time for the final weeks push!

Want to be involved in the next 6 week weight loss programme? Drop me a message to find out more information!

5.5cm down on the waist measurements 😍

My client Alex is absolutely smashing it with their Hybrid training package. Combining nutrition advice and support, at home workouts and face to face workouts, the results are starting to come!

Want to find out how I can help you when gyms re open? Get in touch by either commenting below or dropping me a DM!

Let's talk about calorie counting...

Now I know for a lot of people, calorie counting has a bad name. People think it is obsessive or can lead to an unhealthy relationship with food. But what if I was to tell you that I try to make all my clients see it the other way?

Calorie counting using apps such as MyFitnessPal should be used in an educational way. By realising just how many calories are in certain foods, you are educating yourself about what is a healthier diet. By seeing how much you are consuming, you can learn when you can treat yourself and when you can't.

As a coach, I get clients to count their calories for educational purposes. Counting calories is never going to be sustainable for life. But it can get you to better understand your diet, how it can be improved, and how it can help your weight loss or weight gain.

Don't be scared of it, embrace it for the short term until you have a better understanding.

Good Fats 👍 Vs. Bad Fats 👎

A lot of people think all fats are bad, and this is just not true. Yes, some fats are bad, but some fats are crucial. Let's take a look into this a bit more.

There are 3 types of fats:
◼️ Saturated Fat
◼️ Unsaturated Fat
◼️ Trans Fat

UNSATURATED fats can be split into two types, Poly and Mono. Polyunsaturated fats are your 'essential' fats. Your body cannot make these so needs to get them from plant based foods and oils. Salmon 🐟, Tofu, seeds 🌱 & vegetable oils for example.

MONOUNSATURATED fats can improve cholesterol and reduce risk of cardiovascular diseases. Nuts 🥜, nut butters, oils and avocados 🥑are a good source of these fats.

SATURATED fat should be kept to a minimum. Too much and you are at risk of increased cholesterol levels and heart disease. Saturated fat can be found in fatty cuts of meat 🥓(beef, pork, lamb), high fat dairy foods 🥛, tropical oils and dark chicken meat 🍗. While you can still eat some saturated fat, it is important to try and keep your consumption levels low.

TRANS fat. These are the worst fats for you and should be avoided. Doctors have linked trans fats to increased inflammation of the body which can lead to diabetes, heart disease and strokes. Trans fat can be found in fried foods 🍟, baked goods 🍪 & processed food 🍿.

While fats are important in our diet, as with anything it is crucial we are not overconsuming. It is also very important to be trying to have the right fats and cutting out as much 'bad fats' as possible.

P R O T E I N 🥩🥜

Now whether you eat meat, or a plant based diet, PROTEIN IS ESSENTIAL! While you can get protein from dairy based sources or vegetables, it is important to get non dairy based protein too.

Protein is the bodies building blocks of muscle, but they also help to produce hormones and anti-bodies. Everyone should consume a different amount of protein, there is no blanket number for the entire population. Want to find out how much you should be eating? Pop a comment below and I'll send you a message.

Protein can be found in a variety of foods, but the highest protein content comes from meat. Here are some great meat based proteins:
🐓 Chicken
🦃 Turkey
🐟 Fish
🐄 Beef
🐖 Pork
However watch out for the fat content in the latter two.

While it is harder to get protein on a plant based diet, it is not impossible. Try beans & pulses, nuts & seeds or Tofu and other meat alternatives.

📸 credit The Fitness Chef, everyone should follow him. Incredible information explained perfectly!

cArBs ArE bAd 🥴🥴🥴

How many times have you heard someone say 'carbs are bad for you' or 'carbs make you fat' or 'I'm not eating carbs before this holiday'. The answer is too many.

CARBS ARE NOT BAD FOR YOU! Carbohydrates are the main source of energy for your body!

Carbohydrates are split into two types:
◼️ Complex Carbs
◼️ Simple Carbs

Complex carbs are packed with nutrients. They are high in fibre, help manage blood sugar spikes after meals and are more filling! We want to be trying to eat complex carbs such as oats, brown rice, bananas & whole grains.

Simple carbs are sugars. Some sugar can't be avoided as it is natural, but a lot of sugar can be. Think of your fizzy drinks, doughnuts, pastries & breakfast cereals. While some of these have 0 calorie/0 sugar alternatives (diet coke/coke zero etc), minimising the amount of simple carbs we consume can have a drastic effect on our calorie intake.

Please do not be scared of carbs. Please be educated about what you eat. Anything in over consumption will make you fat. Everything in moderation.

Want to sort your diet out? Drop us a message or click the link in our bio to find out how we can help you!

Fruit & Vegetables 🥕🍎

We all know we are supposed to have 5 portions of fruit and veg a day, but do you?

It can be hard to get 5 portions of fruit and veg, especially when you work out how much is classed as a portion!

A portion is recommended at 80g, or the equivalent to:
🍎 1 apple
🍌 1 banana
🥕 1 carrot
🍇 14 grapes
🍄 8 mushrooms
🥦 8 broccoli florets
🍓 7 strawberries
🥑 1/2 avocado

If you are struggling to get your 5 a day, why not considering adding a healthy smoothie or juice into your day? NOT AS A MEAL REPLACEMENT! Maybe try a carrot, apple and ginger juice alongside your breakfast to kickstart your day. Or a celery, cucumber, kale and apple juice as a mid afternoon snack?

Want some more advice on how to make your diet healthier? Why not consider joining our 3 month nutrition support package. Drop a comment or DM with any questions and we will be in touch.

EATWELL 🥦🥗🥩

I'm sure we have all heard about the eatwell plate, but how many people actually stick to it?

The eatwell plate isn't how your plate should look for each meal, more how your daily diet should be split up. As you can see, it is split into 5 sections.

◼️ Fruit & Vegetables
◼️ Potatoes, bread, rice, pasta etc
◼️ Milk & dairy foods
◼️ Fat/sugar
◼️ Non-dairy protein

Throughout the rest of the week, we will take a look in a bit more detail into each section. Giving you advice about how you can improve your diet for a healthier lifestyle.

If you have any questions you want answered, just drop a comment below and I will make sure to answer them throughout the week!

To all the strong women I know and all across the world, Happy International Women's Day!