Category: nutrition

Exercise for Weight Gain/ Eating Disorder Recovery

When it comes to exercise programmes, we often think of losing weight as one of the key motivations. Whilst it’s true that weight loss is one of the most common reasons for wanting to make lifestyle changes (dietary, exercise etc), it’s not the only one. This blog covers exercise for weight gain and follows on from the previous 2 blogs on eating disorders. There are many reasons why people may want to gain weight, but exercise shouldn’t be demonised as always contributing to weight loss. Below are some top tips on making sure exercise supports weight gain if that’s a personal goal, whilst enjoying all of the other physical and mental benefits that are so important.

Eating Disorders – Treatment and Recovery

As somebody who suffered from an eating disorder for many years in the past, one of the questions I get asked most is, ‘Do you believe you can fully recover from an eating disorder?’ My answer to this is undoubtedly, yes. Whilst at their worst eating disorders can be fatal, people can and do recover from them. This blog aims to cover some of the top tools and tips that helped me in my personal recovery as well as discussing some of the most widely used techniques and treatments.

Eating Disorders – Symptoms, Causes and a Personal Story

Eating disorders are serious conditions that involve sufferers becoming overly focused on their weight, body shape and food.  This leads to dangerous eating behaviours that can have serious detrimental effects on the body, mind and ability to function in other areas of life such as work and relationships.  Whilst eating disorders often have extreme physical symptoms, they are classed as mental health conditions. Eating disorders are not just about food, but are often a way of coping with stress or difficult emotions.  They can help sufferers to feel in control of one area of their life, often at times when other areas may feel out of their control. This blog is the first of two on eating disorders and aims to cover some key signs and symptoms. In parts this is also related to my personal experience with anorexia and orthorexia, which I suffered from at varying levels of severity for around 10 years.

BMI, weight loss, body fat and persevering…

In the fitness industry, one of the most common complaints or queries we get when somebody has recently started on a new diet and exercise plan is… why has my weight loss stopped/slowed down? People often start off in pursuit of weight loss full of enthusiasm and commonly see the numbers drop drastically on the scales for a few weeks, spurring them on to expect this will continue. However, over time despite still trying just as hard to exercise and eat well, the numbers on the scales become too stubborn to budge. Sometimes people may even notice clothes feeling looser and other desirable changes, yet the scales register no weight loss. Why does this happen and what does it mean? This blog aims to explain why weight loss doesn’t necessarily equal fat loss and why there is far more to it than a number on the scales.

‘Wheel of Life’ New Year Life Audit/ Goal Setting Exercise

Whether your motivation for change is at an all-time high at New Year or you think resolutions are a waste of time, there’s no denying that the start of a blank calendar leaves many of us reflecting on the 12 months that just passed. New Year is natures way of drawing one chapter to a close, helping us to let go of anything we want to leave behind and giving us a clean slate for new habits and experiences. It’s undoubtedly a natural time to set intentions about what we’d like to be, have and do over the next year. This blog details a simple exercise to help us assess how happy and successful we feel we are in various different areas of our lives at the current time, and consequently to identify any areas we may wish to make changes in.

Seasonal Affective Disorder/ Winter Blues – Support for your mental and physical health over winter

Whilst Winter, like all seasons, brings plenty of things to look forward to, many of us find that some aspects of these months affect us negatively. Dark mornings and evenings, colder temperatures and cravings for comfort aren’t always conducive to optimal physical and mental health. Some people even suffer from Seasonal Affective Disorder (SAD), sometimes referred to as winter depression. Other people may not suffer from the condition fully but may notice some of the symptoms discussed below having a negative effect on their everyday life. This blog highlights some of the ways this coming season can affect our health and wellbeing and discusses ways to help deal with these potential obstacles.

Healthy lifestyle changes – Tracking progress without using the scales

Whilst weight loss is undoubtedly one of the most common health and fitness goals, it is sometimes wrongly viewed as the key determinant of progress when trying to improve our exercise and nutrition habits. One of the most common questions personal trainers gets asked by people who have recently embarked on a new plan is ‘why haven’t I lost much weight?’ There are many possible reasons for this, including the fact that we all lose weight at different rates, you may be building muscle and you could be getting weighed at different times of the day or week and/or using different scales. These are just a few explanations, but the majority (if not all) of the personal trainers I know would urge their clients to explore other ways of measuring progress rather than the often soul-destroying focus of chasing a certain number on the scales. Embarking on a new healthy living plan should leave you feeling energised, proud and encouraged. If the scale is having the opposite effect, consider giving it a break for a while and focusing on other ways of measuring progress such as those below…

Self Care Mini Challenges

Do you take care of yourself as well as you do your loved ones? Do you think self-care is self-indulgent and/or you don’t have time for it? The truth is, we actually all NEED self-care to be able to function in our everyday lives and to be everything we want to be for everyone else. If you repeatedly neglect your self-care, your body and mind will be negatively affected and they’ll make sure you know it too! Try some (or all!) of the mini challenges below, maybe one a day, to up your self care game. Your mind, body and soul will thank you for it!

Minor injury prevention and recovery – Aches, pains and soft tissue

Whilst the word ‘injury’ covers a wide range of issues, this blog is primarily aimed at everyday aches, pains, strains and sprains. For more serious injuries such as broken bones, wounds and anything else you should seek medical advice which I’m not qualified to give in this blog post! For those everyday niggles though, read on…

Simple Health and Fitness Goals – Getting started

The idea of getting fitter or leading a more healthy lifestyle can often feel overwhelming and leave us not knowing where to start. The feeling that we have to make huge changes or set life-changing goals can be so intimidating that we end up doing nothing. It really is true that getting started is the hardest part of any task and so by starting with some simple, easily achievable mini-goals you can build momentum and confidence in yourself whilst getting started on your journey to a fitter, healthier, happier you. Try out some of the ideas below – you could try one a day for a month or choose a couple a week. Set a target that feels manageable for you and let’s get started.