5 ways to keep exercising this Winter

30
Oct
2018

5 ways to keep exercising this Winter

Categories: Fitness

As the weather turns colder it can be far too tempting to put off the usual fitness regime, in favour of cozying up on the sofa with a blanket. While I’ll be doing plenty of the latter, I’m keen to keep up my workouts during winter to stay fit, healthy and to achieve my own weight loss goals. If you’re with me and want to do a bit of both, read on for 5 ways to keep exercising this winter!

5 ways to stay fit in winter

1. Team up with a friend
This is a good one to do all year round. Teaming up with a friend to exercise, more often than not, makes you stick to your workout of choice – even when it’s cold.

2. Upgrade your winter workout wardrobe
This isn’t just an excuse to go shopping (although it’s a good excuse in my book). Making sure you have appropriate workout clothes also helps you to stick to you fitness regime. It could be a new set of gym clothes, that you’ll want to show off, get use out of or feel comfortable in; or winter specific items if your favourite exercise means being outside. For example, I love jogging so my new winter kit includes running gloves, a hat, and a warm but lightweight high vis jacket.

3. Put the date in the diary
Whether you make a note of it on your phone’s calendar or on paper, setting a date to workout also means you’re more likely to stick to it.

4. Sign up to a gym or indoor classes
You don’t have to spend money getting fit, but having the financial commitment and a place to exercise inside are both good motivators for keeping active as it gets colder. Plus, local leisure centres usually offer a ‘pay as you go’ membership and there are a growing number of ‘cheap’ gym clubs around.

5. Home workouts
Lastly, set a date to do some exercise in the comfort of your living room. There are tons of online/YouTube workout videos, with many being free. I’m a fan of The Body Coach videos and any beginners yoga session I can find. I also like the YouTube channel Cosmic Kids, it’s yoga with fun stories, so that I can do some stretching with my daughter or at least keep her entertained while I do it! Other exercises you can do without heading out include classic resistance moves such as press up, sit ups/crunches and squats.

23
Oct
2018

29 foods to beat a cold

Categories: Food

As we enter prime cold and flu season, I thought I’d share a little roundup of all the foods that are great for boosting your immune system and can help you beat those winter bugs.

What foods boost your immune system?
Vitamin C has high antioxidant properties, which is why most of us turn to a glass of orange juice when we’re feeling under the weather and want to ward off a cold. It can help strengthen your immune system and aid in the absorption of iron, too. Unlike other water-soluble vitamins, the body can not store it, which is why it’s important to consume it every day. The recommended amount is 40mg.

Good sources of vitamin C include;
Oranges
Grapefruits
Blackcurrants
Kiwis
Mangoes
Papayas
Pineapples
Strawberries
Raspberries
Blueberries
Cranberries
Watermelon
Tomatoes and tomato juice
Potatoes
Broccoli
Brussels sprouts
Cauliflower
Green and red peppers
Spinach
Cabbage and
Butternut squash

Foods to boost your immune system
Zinc, Copper, Iron, Selenium and fat-soluble vitamins A, D, E and K also play a key role in building a strong and healthy immune system.

For foods rich in Zinc opt for;

Wholegrains (e.g. wholegrain bread)
Pulses
Nuts and
Seeds

For foods containing copper, selenium and vitamins A, D, E and K go for foods such as;

Broccoli
Carrots
Apricots
Nuts
Seeds and
Peppers

For some iron, you could consume;

Red meat
Pulses
Fortified cereals and
Seeds

Plus, keeping active also boosts your immune system, so be sure to keep moving.

If you found this post helpful, be sure to leave a comment or like it on my Instagram, Twitter or Facebook page.

Thanks for reading, and stay healthy!
Chloe x

15
Oct
2018

“Girls are pretty not strong”

Categories: Baby & Me

A few weeks back I was showing my new arm muscles (aka the guns) to my husband and daughter and boasting about how well my new gym routine is going. My husband was actually quite impressed for a change. He then turned to my daughter and said “look how strong mummy is”. Her reply was, “girls are pretty not strong”.

I was taken back by her response and asked her to repeat what she said in case I misheard. She went on to tell us how girls can’t be strong but they can be pretty. I was horrified, shocked and deeply upset to hear her say that. As you can imagine we were both quick to inform her that girls can most definitely be strong and being pretty wasn’t important. To which she asked “am I pretty?”. Then I blurted out, “of course you are” (what parent would ever think or say no), but this confused the whole issue and got me wondering ‘have I being putting too much emphasis on being pretty without realising it?’.

I’d like to think that this view of her’s had not be formulated in my house and she picked it up elsewhere, but on reflection I am always commenting on how ‘pretty’ her clothes are, and I know I do it to her friends too. Why this has left her thinking she can’t be strong is more puzzling; perhaps I don’t emphasise how impressed I am with her strength (inner and outer) and all the amazing skills she’s learned in just three years. Are we all guilty of this? How often do you see a girl and say “wow what a pretty dress”. Would you say the same to a boy?

I’m actively trying to comment less on how she (and her pals) look and focus on all the other amazing things all these little ones are capable of and ask them questions instead – which sounds basic, but something I clearly to be aware.

I’m glad to share that she now says she is strong (and pretty too)!

Thanks for reading,
Chloe x

08
Oct
2018

My weight loss journey

Categories: My Journey, Weight Loss

I used to find the phrase ‘weight loss journey’ really bizarre and a little bit silly, until I realised that changing your eating and exercise habits for good really does take you on a journey of discovery. It was seven years ago that I decided to start my own weight loss journey and today I’d like to share with you what 2018 has contributed to my weight loss experiences. Warning: This post contains verbal diarrhoea.

Pre-2018
In case you’ve not read my blog before (or you’re not one of my family and friends… hi Michelle), let me share with you why I wanted to lose weight.

I’ve always felt like the ‘fat’ one and over the years my ‘obese’ (according to the NHS BMI charts) weight levels started to get me down. I would cry a lot about my body image and I would feel guilty eating (be it healthy or not). So, I joined Weight Watchers (now called WW) after many years of yo yo dieting. It was the first slimming group I’ve ever been too and the only time I successfully lost weight week after week. Not just that, but it encouraged me to exercise and learn how to cook healthily from scratch. (This is not a WW advert but the way, just what happened to me). A little while after I joined WW I got engaged and my motivation to get to my ‘goal weight’ went through the roof. Fast forward two years, I lost 50lbs, got to my goal weight, dropped 5 sizes and felt amazing.

Then I went on honeymoon and gained a lot of weight in just two weeks – almost a stone if memory serves me right. I was disappointed and disgusted with myself. In hindsight I still looked slim and could fit into my smaller dress size, but I wasn’t happy. Months went by and I maintained the new higher weight and came to terms with it. I then fell pregnant with my first child and gained five stone.

Having a baby and that extra weight completely threw me. Not only was I learning how to be a mum, but those old feelings of hating the body I was in came rushing back with great force. I’m very aware as I write this that way worse things could happen. I just had a precious baby (and my daughter is everything), but my body felt so alien and simply disgusting. Which is really harsh considering it (my body) just grew a human being and managed to push it out of another one!

A negative start to the year
It’s been three years since then and I did reach my ‘goal weight’ once more, but that was in 2017; and so my 2018 started in a less than positive way. I was heavier than I was in 2017 and feeling incredible down about that fact. In hindsight, (again) it really was only a few pounds but because I beat myself about it so much, I ended up comfort/overeating and the weight crept up towards the end of 2017.

In 2017 I had also run 10k in under hour in a fun run, and whilst I’m incredibly proud of that I hadn’t realised just how much of my year had been focused on training for the run. Without a major event to work towards, and with the change in weather, I was lacking enthusiasm to get out and work out.

Body positivity
I started reading more about body positivity and felt that I needed to change my mindset in 2018. It wasn’t healthy for me to be so transfixed on a number on the scales and having that fun run to work towards made me realise that it’s the getting fit and healthy that really inspires me. If I aim for that, then any excess weight (fat) will in turn come off. I absolutely loved reading Megan Jaynee Crabbe’s Body Positive Power and it had a way bigger impact on me than I could ever imagined. I would hugely recommend this book if you are constantly beating yourself about your body.

New learnings
My thinking started to change and I decided that I wanted to learn the facts about good nutrition and exercising healthily. This is something that, in my view, WW has always encouraged but I wanted to further my understanding and seek out more sources of information – which I’ve been doing and I have enjoyed. I’ve also seeked advice from Personal Trainers and have learnt a lot about the importance of resistance training, and protein – to name just a few things.

Wrap it up
In a nutshell, I’ve been re-educating myself this year and working hard to question my attitude towards food, exercise and body image. It’s been challenging in places but I feel like (without being super cringey) I’ve grown a lot and have made some good progress in cementing healthy habits and a healthier outlook.

Give me the facts, how much do you weigh?
I’m not going to tell you that, although I’ve had some fun featuring in various WW articles and you will probably find the answer if you Google it! I will say that I’m 12lbs away from my ‘goal weight’ and feeling a lot slimmer and toned than I did at the start of the year (despite weighing a little more). I’m also feeling less bothered by that number on the scales and have enjoyed working on my muscles! Yeah I said it, if you happen to be in my house after I’ve been to the gym it’s common to see me flexing my new muscles to anyone willing to inspect them – normally my 3-year-old.

Binge eating
Plus, one of the biggest changes and something I’m most proud off is the decrease in binge eating episodes, which used to be a common occurrence. It was usually set off by bad news or having an indulgent weekend and then feeling guilty about it come Monday. Instead, I’m enjoying those occasions where I may eat and drink a little more but not letting then send me into a downward spiral of unhealthy habits.

The end
So, good luck to you all if you are trying to improve your health (be it physical or mental) and if you managed to read the majority of this post, then well done to you because I really did go on a bit!

Chloe xx

01
Oct
2018

10 protein foods for healthy weight loss

Categories: Food

Until recently I thought high-protein diets were ‘faddy’ and just for those wanting to build muscle, but I’ve come to realise this macronutrient is hugely important for all of us to consume. It can help you to feel fuller, healthier and can actually aid weight loss. Keep reading if you want to know a little more about protein, my top 10 favourite sources of it and to spot which one of my favourite protein foods didn’t make it into the photo!

What is protein?
Protein is one of three macronutrients, the others are fat and carbohydrates, and together these form the foundations of what we need to consume (in large quantities) daily in order to function.

The role of protein
Many know the role of protein in building and repairing muscles, but protein also performs many more functions in the body, such as…

Maintaining the structure and strength of cells and tissues
Producing hormones
Regulating your metabolism and
Strengthening your immune system

Protein and weight loss
Protein can also help you feel fuller for longer too, which is why it can be beneficial to those wishing to lose body fat. Over the last few months I’ve made a conscious effort to up the amount of protein I eat and to switch from carb based to protein based snacks. So far, it seems to have made a difference in terms of my weight loss and I can definitely say I feel more satisfied after meals which have contained a lot of protein.

Top 10 favourite protein sources
Here a few of my favourite protein sources, which can either be eaten alone as a snack or as part of a larger meal, I’ve also included how much protein per 100g each item contains but keep in mind that serving sizes will vary between these foods.

1. Quark 12g
2. Fat free greek style yogurt 11g

1. Chicken 23g

1. Tuna 29g

1. Cottage cheese (with and without pineapple) 8

1. Eggs 12.5

1. Ham 21.6g

1. Salmon 20.9

1. Light mozzarella 19g

Slender blend protein shake 60g

03
Sep
2018

Hello September!

Categories: Baby & Me, Weight Watchers

Although I’ve not been in school for quite some time, September for me still feels like the start of a new year and a chance to embrace new (or old) goals and to get stuff done! Holidays have come to an end, there are less and less social functions to attend and getting back into a routine actually feels good. This month has already started with a huge positive…

Post-holiday happiness
I write this post after a two week vacation in Italy, which was absolutely amazing and I was able to witness two of my best friends get married. I’m well and truly still in a happy holiday bubble, but instead of having post-holiday blues (which may still come), I feel rejuvenated and excited for the rest of the year. Towards the final days of my holiday I was delighted to see a little feature in Weight Watchers magazine of me and my daughter.

Weight Watchers
The article is all about how Weight Watchers encouraged me to get back into exercise after having my daughter. Seeing the feature made me feel so proud of the many healthy habits I’ve adopted since being a Weight Watchers member. The holiday I’ve just taken was a huge example of how different I am compared to trips away pre-Weight Watchers.

A healthier me
Over the course of two weeks I went for several jogs, walked lots, swam, went to the gym and enjoyed plenty of healthy food choices with a few treats thrown in (aka wine and ice cream). A younger me would of binged on unhealthy food just because I was away and would of left all gym clothes at home. That same person would of returned home a stone heavier and feeling terribly guilty about all the indulgences. Then I would of fall into a downward spiral of feeling horrible about my weight and myself.

For some this may sound crazy and a bit dramatic, but this has been a previous consequence of many holidays. I know a lot of people who are able to go away, eat what they like, come home happy and not give a damn about any fluctuations in weight – so please don’t take this as me saying you’re doing anything wrong. It’s just for me that ‘letting go’ approach on holiday meant eating everything and anything and then feeling rubbish about myself after.

“Fruit salad mummy?”
I’m also incredibly proud of daughter who appears in the magazine article. She is such a confident little thing and was both hilarious and well behaved during the photoshoot. It’s for her that I also want to continue eating well and exercising regularly – I want to be a healthy mum that can play without getting out of breath within seconds and to set a good example of how to eat well. On holiday when we were talking about the day ahead she would often ask if I was going to eat a fruit salad again for breakfast. It may sound silly, but hearing her recognise me eating something healthy made me feel great.

Support
I’m so thankful for Weight Watchers for encouraging all of the healthy habits mentioned above. Joining the programme has deepened my interest in nutrition, has encouraged me to try new sports and in turn has led me to meet whole host of fantastic people who continue to support me as I work towards my health goals.

Never sporty
I was never a sporty kid at school and if you told me then that I would one day enjoy running, spinning, long walks and would even have one-on-one personal training sessions, I would of burst out laughing. Weight Watchers taught me the importance of exercise and gave me the confidence to try new things and discover activities that I could keep up long-term. I am also so thankful for the several PT’s I’ve been in recent contact with, who have helped me embrace lifting weights and have giving me extra guidance on what to eat for good health and effective weight loss.

A negative outlook
I have to admit, that until I saw the final Weight Watchers article mentioned and had a little September inspired overview of how far I’ve come, I was feeling less positive about myself and weight. Whilst I’ve lost a lot of post-baby weight and am proud of all the healthy decisions I made on holiday, I’ve been feeling frustrated that I’m not at my goal weight. I got there last March and somehow it’s crept up a bit. However, with this new month and feeling inspired I would like to announce that I will draw a line under that, and do my best to get to that goal, but ultimately to continue to work on leading a healthier life for the rest of my life.

Thank you for reading this mind dump,
Chloe xx

01
Sep
2018

Weight Watchers helped me rediscover exercise

Categories: Fitness, Weight Watchers

I’ve recently had the pleasure to feature in a photo shoot with my daughter Eleri for WeightWatchers magazine! I’m delighted to share a few photos from the day and how WeightWatchers continues to help me lead a healthier and fitter lifestyle.

Chloe: Weight Watchers helped me rediscover exercise

Keep an eye out the next issue of the WeightWatchers magazine to see me, my little girl and to read my story.

15
Aug
2018

When food became ‘bad’, a poem

Categories: Baby & Me

I’ve not written a post for a little while and I wanted to share a little something about how I sometimes feel about food and weight loss pressures. I couldn’t quite find the words to say, and I ended up writing ‘a poem’! I really hadn’t intended on sharing it, but after laughing my head off while writing it, I thought why not just post it. So here it is, along with a bit of background information for you.

My husband found it hilarious when I told him what I was up to. We laughed for ages and eventually I let him read my first ever poem. The chuckles stopped when he came across the word “ashamed” and he told me he felt sad and asked “is that really how you feel?”. The answer is mostly yes, but less and less in recent years as I begin to understand a lot more about nutrition, enjoying a balance diet and learning why and how food became so emotional to me.

In case you have a similar reaction, please know that I’m not sad and the below was written in a very light hearted way; and was me trying to find the words to describe how ridiculous it is to think of food as ‘bad’ or that it, or being overweight can somehow make you a ‘bad’ person. If you’re currently on a weight loss journey and, or have ever felt down, or confused about what to eat, maybe you can relate to the below. Without further delay, here’s a little rhyme for you to enjoy!

When food became ‘bad’

Once upon a time you were just some bread,
Now you’re the devil inside my head.

Once upon time you were just a sweet,
Now I must run 10 miles for that treat.

Once a upon a time you were just some chips,
Now you’ve added 6 inches to my hips.

Once upon a time I was praised to eat,
Then I got big and was told be slim, be sleek.

Once upon a time I was full of laughter,
Then someone brought out a platter and I had to scatter.

Once upon I was just a little girl,
Who liked a sandwich and a lolly pop twirl.

Once upon a time something changed,
And all I could feel was ashamed.

Once upon a time I realised,
There’s more to life than… weight loss and food!

Chloe

12
Jul
2018

Weights for weight loss

Categories: Weight Loss

For a long time I’ve bypassed the weights corner of any gym, and resistance* training happened once in a blue moon. Curiosity however got the better of me and after researching what it’s all about, and giving it another go with a Personal Trainer, I now feel foolish for having neglected this type of training. Here are 7 weighty facts about dumbbells, barbells and everything else you can find in that part of the gym!

1. Weights will help you lose excess fat
Many people who have excess weight to lose tend to focus on cardio pursuits, which are important, but building muscle will also help you to lose actual body fat and will ensure that the weight you’re losing is excess fat and not vital muscle.

2. Weights do not make you bulky
Some people think as soon as you lift a weight you’ll suddenly turn into the incredible hulk – not quite. Lifting weights can lead to a lean and toned figure, especially if you get advice from a professional on what weight size to lift and how many reps per movement you should do.

3. Weights can give you a slimmer looking body shape
Similarly to the above, building more muscle can really help you tone up, creating a slimmer looking physique.

4. Resistance training is important in the prevention of osteoporosis
Lifting weights/resistance training can help increase bone density, which is very important as we get older (as this can decrease). Increased bone density means that if we fall, we’re less likely to seriously injure or break a bone.

5. Weight training makes for more varied and interesting workouts
If the thought of going to the gym and running on a treadmill bores the life out of you, I would definitely recommend incorporating some weight/resistance training in to your routine. You’ll be surprised at how quickly the time flies by and with that…

6. Resistance/weight training can offer you new challenges to keep workouts interesting
It’s a great feeling when you notice that you’re able to complete a set of reps easier that the first time you tried or perform a full push up without being on your knees – it happened to me once! Plus, the Department of Health recommends resistance training twice a week for adults aged between 19 and 64.

7. Building more muscle through weight and resistance training can actually help you burn more calories over the course of the day.
How? This type of training increases the body’s fat free mass which in turn increases your body’s basal metabolic rate (BMR), which means your body will be able to burn more calories over time.

Read more:
Exercise recommendations from the NHS
www.nof.org
Strength training guide from MyFitnessPal

* Resistance training also strengthens your muscles but may not necessarily require any weights or equipment. Using your own body weight to perform various exercises, for example push ups or pull ups, can also build and strengthen your muscles.

14
Jun
2018

What to eat for more energy

Categories: Food

After waking up tired one too many times, I’ve decided to investigate what foods are best for energy. For anyone interested in food for fuel, here’s a roundup of what I’ve found out.

4 Food Fuel Tips

1. Fill up on carbohydrates
This is our body’s main source of energy and far too many weight loss plans give carbs a bad name. Opt for whole grains, like brown rice and wholemeal bread, and starchy carbs such as potatoes. Not only will you be eating a good source of energy, you’ll also consume a healthy dose of fibre too; which (as a nation) we’re apparently not very good at consuming enough of*.

2. Seek out low GI foods
GI stands for glycaemic index and it’s all about what happens to your blood sugar levels after you’ve eaten different types of carbs from various food sources. Low GI foods can help to keep your blood sugar levels stable, preventing huge spikes and falls in your blood sugar levels/energy.

Although, take caution when looking up GI values for various foods and be sure to check the portion size of the GI value and what you’re actually consuming – for example parsnips have a high GI value, but that’s because 500g of parsnips are used in the calculation of their GI value is*. Would you ever eat 500g of parsnips? The likelihood is that the value you’ll eat wouldn’t lead to a high spike in your blood sugar levels.

3. Eat at regular intervals
Going too long without food can encourage your blood sugar levels to drop and leave you feeling tired. Eat healthily at regular periods to prevent that crash in energy.

4. Opt for a balanced diet rich in B vitamins and iron
Here are a few examples of foods filled with either B vitamins or iron, all of which are known to help contribute to how energised we feel.

Green vegetables
Fortified cereals
Whole grains – brown rice, wholemeal bread
Porridge
Red meat
Fish
Chicken
Marmite
Cheese
Eggs

For more information on foods best for energy, visit NHS energy diet.

Notes