With so much nutritional information and misinformation out there, it’s sometimes difficult to know what the best approach to weight loss is regarding food and eating. But if there’s only one thing that all the experts agree on, it’s the benefits of being more active in our daily lives.
More and more of us lead sedentary lives, spending many hours a day simply sitting – whether it’s in our car, behind a desk, on the sofa watching TV, reading a book, or online shopping – very little of our daily routine involves raising our heart rate, using our muscles and burning off fat. Even though we’re generally busy and exhausted, the truth is that only 1 in 20 people are actually doing the right kind of activity their body needs each week.
Here are my top 5 lifestyle tips for helping to shed weight faster and forever:
1. Be more active – formal exercise isn’t for everyone, so why not take up an active hobby such as walking, dancing, cycling, swimming, bowling or gardening. Join a group so that you can meet like-minded individuals who will help to make being more active more fun. Or recruit your own family members or friends so that you can all keep fit together.
2. Combine resistance training with cardio – if you are one of those people who enjoys going to the gym, then try combining cardio and resistance training. This can be done by following each set of resistance exercise with a short burst of cardio for example with the following: 15 squats with leg curls followed by 60 seconds on the treadmill or cross-trainer, repeat 4-5 times.
In a study that compared groups doing different types of training, the combination group not only burned fat and built muscle at the same time, but the amount of fat they burned was a ten-fold increase over the amount burned by the groups that did cardio or resistance training only.
3. High intensity interval training (HIIT) – if weight training isn’t for you, one of the best ways to create a high post-exercise metabolic rate and calorie burning is via the high cardio efforts of a HIIT routine. HIIT in when you warm up, and then you do an intense burst of cardio followed by a full recovery period. This can be done on a bicycle, treadmill, cross-trainer or any other cardio machine, and could involve the following timings:
- 30 seconds flat out, 2 minutes easy, repeat 8 times
- 1 m inute flat out, 4 minutes easy, repeat 4 times
- 2 minutes flat out, 1 minute easy, repeat 5 times
4. Good fats to help you lose fat – researchers in Australia found that people to take omega-3 fish oil and exercise moderately lose more weight than people who exercise, but don’t use fish oil. The theory is that fish oil improves blood flow to muscles, which increases the benefits of exercise. With fish oil and 45 minutes of exercise three times a week, the body burned more fat than people who just did the exercise.
5. Get more good quality sleep – an easy way of enhancing your exercise routine and really maximising weight loss is to simply get more sleep. It’s all down to the hormones leptin and ghrelin. Leptin helps to regulate you energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.
Delivered by Sam Cornell, our Nutrition Ambassador who is a registered nutrition practitioner and certified Nutri Advanced Weight Loss practitioner.
This programme is not a calorie controlled diet; instead it looks to reinstate a healthy relationship with food by eliminating common foods that may hinder fat/weight loss while focussing on the right kinds of foods. It also involves reflecting on what are your eating motives and the role sleep, exercise and rest play in controlling weight.
A number of conditions can affect your weight including metabolic issues and adrenal imbalances and Sam will work with you to identify if there are any specific issues that may be affecting your ability to burn fat and/or lose weight.
What does the Programme Involve?
The programme uses a targeted food plan which has scientific research behind the dietary recommendations, and recommendations for lifestyle changes including exercise. The food plan gives you the opportunity to include ingredients you may not normally use while experimenting with new recipes.
It also uses a specific supplement regime that runs alongside the targeted food plan. This is entirely optional but does increase the efficacy of the programme ensuring greater results than the food and lifestyle plan alone.
The programme focuses on fat loss for healthy body composition to ensure that your ratio of fat to muscle is optimal. Muscle tissue burns calories so having a high amount of muscle tissue raises our metabolism and enables us to consume more calories without gaining weight, and lowers our risk of cardiovascular disease, diabetes, diseases associated with hormone imbalance, joint pain, low energy and poor body image.
Results (using the supplement programme, targeted food plan and lifestyle recommendations) from a group programme run in 2014:
- 100% of participants lost weight
- Average weight loss in 30 days was 3.3kg (7.2lb) (largest weight loss = 7.2kg)
- Average reduction in BMI = 1.17kg/m2
- 100% of participants lost centimetres off their waist – the average being 6cm (largest = 15cm)
How does the Programme Work?
Introduction to the programme – 1 hour group session:
- Food list – foods you can eat
- Sample menu plan, recipes and food diary
- Supplement protocol option explained
- Individuals decide whether to include supplement protocol in their programme
Day 1 – date TBC
- The group agree a date for the programme to start
- The closed Facebook group ‘goes live’ for online group community support
Days 10 and Day 20 – 1 hour group session
- Check-in group clinic sessions to review progress and suggest adjustments
- Not a ‘weigh in’ – your weight challenge is your personal journey towards better health and you do not need to share any data with the group – unless you wish to!
- Individuals may request an additional 10 minute private check-in via Skype to discuss any confidential or personal challenges
Day 30 programme wrap-up – 1 hour group session
- Discuss maintenance programme for continuing your weight loss journey once the programme has concluded
What does the Programme Cost?
30 Day Weight Challenge
All group sessions, Facebook group support, food lists, recipes etc. £110
Supplement Programme (optional and in addition to the above) £183.61 - £198.87
How do I sign up?
Email Sam on firstname.lastname@example.org or call her on 07870 273559 to register your interest for the next course.
Our lovely trainer Grace is looking to get a team of 9 people together to join her in this amazing challenge. Along with Exodus Travels, she will be hosting a talk to tell you more about it on the 16th February 11.00am - 11.30am with free goodie bags on the day.
The landscape: Mount Kilimanjaro (Tanzania, Africa)
The journey: A 71km (39h) trek along the Rongai route
Culminating in: A singing and breathing workshop at 5,895m (Uhuru Peak)
The treat: A Yoga and African Dance retreat in Zanzibar
In the grandeur of life we constantly search for happiness. Breathing and exploring your voice can unlock the secrets of your wellbeing, the challenge of doing it at nearly 6,000m above sea level (where air pressure drops at 40% and temperature at -7oC) adds up to the excitement of projecting your voice towards the immensity of Africa’s tallest mountain, whose 3 million years of age reflect infinite wisdom. This, after having walked through uneven, wild territory for 7 days, exploring the riches and beauty of mother nature. And, to relax, we will surrender to the enchantments of Zanzibar with a Yoga workshop and nish the trip celebra ng with an African Dance class.
It’s going to be cold.
It’s gonna get dirty.
It won’t be easy.
It’s gonna be beautiful.
It will be life-changing.
It will be the adventure of your dreams.
Join me on this self-discovery journey and let’s embrace all the miracles that life has in store for us!
Essential oils are naturally occurring compounds found in all parts of plants, seeds and barks, and working with them is as old as time. dōTERRA has harnessed this practice by producing some of the world’s purest oils, which we’re delighted to bring to you through the team at Movers & Shapers.
Essential oils are incredibly versatile and can be fantastic for so many physical and emotional needs. They can be used singularly or made into complex blends, depending on how you’d like to experience them. All of dōTERRA oils are sustainably sourced.
You may already have noticed the wonderful smells surrounding you. As well as enhancing the general atmosphere, dōTERRA’s oils offer incredible benefits to health and wellbeing in your classes.
I’ve got some great workshops lined up this year at all locations, where you’ll get a chance to learn more about the oils and how they can benefit you and your family. Please look out for dates and times.
To find out more contact me on 07957 312 237 or mydoterra.com/alexandrawillis.
A great way to help you get the most out of your membership, whilst having fun, our Bingo Cards cover all the bases! Encouraging you to try out classes, take part in challenges and get active with our social media community, it's the perfect way to start your membership this January and beyond.
And, what's more, if you complete the card you will receive a mystery prize!
Pick up yours on your next visit!