Author: Marcie

Have you plateaued on your weight loss and fitness goals despite cutting calories and endlessly weighing out foods and counting calories whilst pounding the treadmill?

Perhaps a closer look at the types of foods you are eating and a new exercise regime is your next step.

According to expert Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.”

With food quantity and type being such an important part of weight loss or weight management I was interested to read a recent article from the BBC about a study on the effects of processed food versus a non-processed food diet.

In summary:

Twenty people gave up a month of their time to live in a laboratory.
For a fortnight they were given either ultra-processed meals or unprocessed ones and then the diets were switched for the second half of the study.
The participants were allowed to eat as much as they wanted and researchers closely monitored what passed their lips.
During their ultra-processed foods fortnight, the volunteers, on average, ate an extra 508 calories a day and put on 2 pounds.

The processed food group also had higher levels of the hunger hormone – ghrelin

The 2 pounds of gained weight would most likely be fat. Each pound of fat consists of 3500 kcal so an extra 500 kcal per day over 7 days or 1 week equates to a pound of fat and over 2 weeks- you guessed it – 2 pounds of fat just as experienced by the volunteers.

The meals were matched for sugar, other carbohydrate, fat and fibre content. That is a very interesting point don’t you think? The experts don’t understand the reasons behind the weight gain for the processed food group.

“I don’t eat much processed food” I hear you all shouting in unison!! The food consumed in this study was not the fast food burger and chips, pizza and chips that we instantly think of when we think “processed food” . Basically anything with more than 5 ingredients is a marker for a potential “processed food” – something which I’m sure we could all find in our cupboards if we looked! Looking at a loaf of bread from a supermarket marketed as “ancient grain”, “farmhouse” and “super seeded” (so seemingly quite healthy then) revealed no less than 28 ingredients

This study shows how complex our bodies are and how the quality of the fuel we put into it matters to hormone balance, body composition, weight and overall health.

Have you plateaued on your weight loss and fitness goals despite cutting calories and endlessly weighing out foods and counting calories whilst pounding the treadmill?

Perhaps a closer look at the types of foods you are eating and a new exercise regime is your next step.

With new personal training clients I offer a full diet review giving recommendations for diet improvements including food swaps. We then embark on a tailored fitness program after carrying out a full postural analysis identifying muscle imbalances, over-tight, overly dominant and/or weak muscle groups. You will build your cardiovascular fitness, overall strength and improve body composition, health and posture.

What are you waiting for? Get in touch today to start your road to meeting your goals and being the best version of you.

Read the BBC news article detailing the study by clicking this link.

https://www.bbc.co.uk/news/health-48280772

See below for a delicious healthy vegetarian recipe for a mid week dinner. 

I tried this recipe card from Waitrose tonight with a few modifications (see below the photos for swap details) and all the plates were clean! That’s not bad for teenage boys faced with a nutritious plate that includes the words “quinoa” and “spinach”

I love this for a veggie day. It’s easy, quick, tasty and healthy.

• Quinoa and sweet potatoes great source of slow release carbs and fibre
• Quinoa and pecans are sources of high quality protein
• Pecans and quinoa are good sources of essential and good fats and between them contain more than 20 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc and copper. Pecans also contain fibre.
• Combine this with the great array of vitamins and minerals provided by the sweet potato, goats cheese, spinach and health busting properties of the red onion and this plate is packing a huge nutritional punch!

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I swapped Pre-cooked quinoa in recipe for organic quinoa which I cooked with a vegetable stock cube for about 15-20 mins until all the liquid absorbed

I also swapped out olive oil and cooked the sweet potato and onion in organic cold pressed virgin coconut oil. Why? I never cook with olive oil these days – more on that another time……….

Classes starting 29th/30th April 2019 – limited spaces available!

Would you like to be stronger?, more flexible?, more toned? Would you like to reduce lower back pain? Shoulder and neck pain?

Would you like to be taught in a small exclusive group where you receive lots of individual attention to ensure you perform the exercises correctly?

Then, please come along to one on my Pilates classes.

I am qualified in Pilates, Yoga, and I am an advanced Personal Trainer with a lot of equipment to keep sessions interesting and fun. I use my knowledge of bio-mechanics, advanced stretch, postural analysis and myofascial release techniques along with the yoga and Pilates exercises to give a targeted approach to improved posture, flexibility and strength

Classes take place in my beautiful airy studio with vaulted ceiling and weather permitting we take it outside onto the terrace.

Please see my ad below and take a look at the testimonials page.

I look forward to hearing from you!

See the great article below at training peaks. It discusses the pros and cons of yoga for endurance athletes.

Here at Marcie Fitness I teach an Iyengar style yoga that is both strengthening and restorative. We use blocks, bricks and belts to allow your body to achieve poses with the correct alignment. Over time you will build strength, flexibility and body awareness which will enhance your chosen sport. However the pace is slow and thoughtful with time spent at the end of each session in relaxation. Participants report better sleep, which in this hectic paced world we could all do with!

Blocks, bricks and belts can also be used to make poses easier – very useful on rest days where you want to take things easy but still move muscles and joints and get the restorative benefits of the relaxation part at the end of class!

Why not give it a go. There are limited spaces Tuesdays at 7:30pm

https://www.trainingpeaks.com/blog/should-endurance-athletes-do-yoga/?utm_source=tpr&utm_medium=email&utm_content=athlete&utm_campaign=20190309_weekly_newsletter

Time to detox. Yoga is a wonderful exercise to stretch and tone but it also has huge benefits for the internal body assisting our lymphatic system and endocrine system (glands) to work efficiently to remove toxins. Book a class and try it out for yourself. You will feel energised yet able to relax. I started 18 years ago with a sceptical mind and have been hooked ever since!

only a few spaces available – contact me to book your place and your start to a fitter, stronger more flexible you!