Author Archives for Lisa Hawkins

HOW TO ENJOY YOUR HOLIDAY, INDULGE A LITTLE, KEEP YOUR RESULTS AND COME HOME READY TO WORK HARD

July 15, 2019 8:00 am Published by

  We have all been there, we train so hard to lose weight for our summer holiday and when we land all sense seems to go out the window. We over indulge, we move less, we drink more and end up coming home more tanned but much bigger than the day we arrived. Then we start to regret what we did a little; we lose motivation to train as the urgent goal you trained for was achieved. You go back to old habits and by Christmas you realise you are right back where you started 12 months ago. It’s a viscous cycle that we see all the time and it can be hard to break the mould, change your habits... View Article


fat loss, weight loss

TIPS ON HOW TO MAKE SMALL CHANGES TO YOUR NUTRITION FOR FAT LOSS

June 21, 2019 11:22 am Published by

SIMPLE BUT EFFECTIVE WAYS TO REDUCE YOUR CALORIES TO HELP YOU LOSE WEIGHT   Calorie swaps– take your normal snack, work out how many calories it is then replace it with something that is lower calorie.   Plan ahead with your meals– make extra dinner so that is lunch the next day.   Get your food delivered– If never having food in the house is an issue, then get it delivered.   Buy meals that you want to eat not just random items– Don’t just buy food but plan the meals you are going to eat and shop accordingly then you won’t be left with no food in the house and feel tempted to get takeaway.   Taking fruit to... View Article


fat loss, optimal health, sleep for fat loss

HOW TO IMPROVE YOUR SLEEP TO BURN MORE FAT AND IMPROVE YOUR HEALTH

June 21, 2019 10:57 am Published by

Many of us underestimate the benefit of a good night’s sleep. We seem to think we can function on 5 hours a night then back it up with a full day of work, week in and week out. We ask so much of our bodies the least we could do is make sure we get adequate rest and recovery, so we stay healthy and functioning at our best.   Some quick tips on how you can improve your sleep without tablets. Increase your exposure to bright light during the day– enjoy natural sunlight, it will improve energy, and the quality and quantity of your sleep.   Don’t consume caffeine too late in the day– having caffeine too late in the... View Article


TIPS FOR HEALTH AND FAT LOSS

May 15, 2019 9:04 am Published by

FOR FAT LOSS YOU NEED TO BE IN A CALORIE DEFICIT Is doesn’t matter whether you eat low fat, low carb or do intermittent fasting. What gets the best fat loss results is being in a calorie deficit. The best way to do this is to eat less food, eat smaller portions, cur out high fat high carb junk food. You can also create a deficit by training more often and moving more throughout your day.   MAKE SURE YOU EAT ENOUGH PROTEIN Protein is important and eating more will be less hungry, eat it at every meal. Protein goal is around 1.5-2g per kg a day.   DON’T FEAR FAT Eating good fat won’t make you fat, it is... View Article


NUTRITION TIPS

May 15, 2019 8:59 am Published by

FITNESS HUB 21 NUTRITION TIPS   FOOD CHOICES Vary fruits, vegetables, fats and protein sources to expose your body to as many nutrients as possible LOW GI FRUIT – 2-3 X A DAY MAXIMUM Apples Plums Grapefruit Cherries Prunes Peaches Grapefruit Strawberries Coconut Pears Blueberries Kiwi fruit Raspberries Oranges BREADS AND GRAINS – ELIMINATE WHERE POSSIBLE OR MAKE THE BEST CHOICES Spelt or rye bread – for most its better to eat a couple of times a week Brown, wild or red organic rice Oats – soaked in water overnight and cooked in the morning Buckwheat Pearled Barley Quinoa FATS – use a variety to provide the body with more nutrients Organic cold pressed Coconut oil – (good for high... View Article


fat loss, weight loss, fitness, strength, fitness journey

IT ALL STARTS WITH DAY 1

March 28, 2019 4:14 pm Published by

   After a period of not training I came in and threw myself back into it. After only a few weeks of not training consistently I was left sore and very stiff in my muscles. I wasn’t surprised but it got me thinking about how daunting it is to start exercising again after a long period off; or for some the challenge of starting for the first time.   The first steps to getting back into fitness whether it be to lose weight or just get fit and strong can seem like the hardest. Thinking about exercise and ways to reach your goals is a great start but at some point, we have to action it and get going.  ... View Article


fat loss, weight loss, fitness, small group pt, personal training

ENJOY THE JOURNEY

March 28, 2019 4:11 pm Published by

  To get long term results from exercise you at first have to enjoy it. It doesn’t matter how good your programme is, how amazing the equipment is, how much you lift etc What matters is are you enjoying it enough to stick with it. When you find a place, you feel welcomed. Training takes on a new meaning. It becomes part of your day to day life. You start to make it a priority – you build a routine – that breeds consistency. Then you start to see and feel the benefits of what you’re doing. Then you start to see results.   Of course; in the long term it does matter that you have great coaches to guide... View Article


fat loss, weight loss

DO IT FOR YOURSELF

March 28, 2019 4:08 pm Published by

DO IT FOR YOURSELF   If you are ever looking for a reason to get a bit healthier, lose a bit of weight and get a bit fitter then start by doing It for yourself.   We can have things that motivate us externally to exercise but we also need an internal drive that gives reason as to why you have chosen to change your lifestyle and put health and fitness high up on your list of priorities.   You may do it for your family – so you can be healthier to make life special. You may do it as part of a work group or a challenge that’s in the office or with friends as a bit of... View Article


energy balls, healthy recipes, simple nutrition

ENERGY DATE BALLS

February 18, 2019 3:17 pm Published by

  If you fancy a sweet treat using all natural and healthy ingredients and sugar, try these.  So delicious, simple to make and just 5 ingredients. They will keep for a week in the fridge in an airtight container or can be frozen.   Ingredients: 200g (1 cup) almonds 400g (2 cups) medjool dates 4 tbsp raw cacao powder 2.5 tbsp almond butter 2 tbsp coconut oil (I add flax seeds and protein powder if desired)   Method: Pulse almonds in food processor/nutri bullet until they are crushed. Add dates and coconut oil and pulse till mixed. Add almond butter and cacao and mix again. Take a tablespoon of mixture and roll into a ball and continue until mixture is... View Article


healthy eating, healthy recipes, deserts

APPLE AND PEAR PIES

February 18, 2019 3:12 pm Published by

Apple and pear pies:   A low fat, natural sugar sweet treat. 109 calories per portion.   Serves 2. Ingredients: 1 medium apple 1 pear 1 tbsp lemon juice 2 tbsp finely chopped figs (or dried figs) 1 tsp honey 0.5 tsp ground cinnamon 2 sheets filo pastry Coconut oil cooking spray (can add Oppo low fat ice-cream on side)   Method: Preheat oven to 180C Peel, core, thinly slice apple and pear and combine with figs, lemon juice, honey and cinnamon in a bowl. Divide mixture between two small ovenproof shallow dishes and cover with foil. Bake for around 10 mins until fruit starts to soften. Remove foil and place a sheet of scrunched up filo pastry on each,... View Article