<![CDATA[Personal Training in Leeds | Waite Training

<![CDATA[Personal Training in Leeds | Waite Training - Blog]]>Thu, 16 Nov 2023 02:11:20 -0800EditMySite<![CDATA[5 Stress Management Strategies to Help You Focus on Your Fitness Goals]]>Fri, 04 Feb 2022 21:09:28 GMThttps://www.tomwaitetraining.com/blog/5-stress-management-strategies-to-help-you-focus-on-your-fitness-goals

Stress, anxiety, depression, or any state of inner turmoil can throw you off your game and cause you to lose sight of your fitness goals. If you're currently battling with one of these and feel like you haven't been working out or monitoring your calorie intake as you should, you're not alone.

It's perfectly normal to prioritise your mental health and well-being before starting or continuing with your fitness goals. Not to mention, even you're able to keep up your routine, your constantly high stress levels still might stop you from seeing the weight loss results you desire. So, what are the best stress management strategies that you can start today to help you feel great again and get back on the fitness train?

#1. Mindfulness

These are meditation-like training programs that help participants focus on the present. The goal of mindfulness is to help you take charge of your thoughts and actions in the now. Not in the future or the past.

Most importantly, it provides a sense of control – something that many people under a lot of stress lack- as the individual can only focus on what they can do in the present. The great thing about mindfulness is that you can easily spot unhealthy eating habits, negative thoughts, and patterns that tend to sabotage your weight loss goals through careful attention and monitoring. Thankfully, there are many free mindfulness apps that you can download and use for this purpose.

#2. Practice Breathing Techniques

There are a ton of breathing and relaxation exercises that you can participate in. Pick one and start using it today. Deep breathing exercise programs like Wim Hof Method can transform your life, tank your stress levels, and get you completely relaxed in no time.

When you're relaxed and feeling better control of yourself and your mind, it's usually easier to get back on the fitness "horse". There are speculations that deep breathing exercises can add 7 more years to one's life.

While there's no solid study to prove that, it does make sense that anything that relaxes you is bound to reduce or eliminate instances of high blood pressure, which can lead to other metabolic diseases. So, commit to practising breathing for at least 10 minutes daily.

#3. Meditation

Medication is so popular that there are thousands of books, audios, podcasts, and apps on the subject. So, choosing one for you will be a somewhat challenging proposition. However, the more common apps these days are Calm and Headspace.

But you can also practice eastern meditation programs and a bunch of others. Just find the one that best suits your specific needs and preferences and use it. The beautiful thing about meditation is the ability to control your thoughts, actions, and willpower.

Like all worthwhile things, it takes time and effort to master. If you feel like it's intimidating, start small – like 5 minutes, then go on to 10 and 30, and so on. Apart from helping you feel relaxed, meditation allows you to discover incredibly powerful parts of you that you didn't know existed.

#4. Take Long Walks

Walking is a low-impact steady-state exercise that benefits you in many incredible ways. People who walk for 20-30 minutes a day are likely to stay fit and in great shape.

And if you're overweight, walking 5-7 miles a day can help burn that fat off over time. If you have the chance to walk in the woods and be surrounded by nature, that's even better. Studies show that spending time outdoors regularly helps people manage their stress and anxiety and is highly beneficial for our well-being.

#5. Pay Attention to Stress Triggers

Many people don't know how or why they're stressed. They just find that they are. If you cannot point to the source of your stress, then you need to start paying more attention.

Where do you feel stressed the most? And in case you're wondering what stress feels like, it's like a knot in the stomach, tight chest, unconsciously holding your breath, flinching at the thought of an incident, and so on.

There are so many things that can cause stress. For example, marital issues, work problems, children's demands, financial challenges, health problems, and many more. The first step towards addressing your stress levels is identifying the triggers.

Conclusion

Using the stress management techniques listed in this article and identifying the source of your stress will put you on the path to improved mental health and an overall sense of well-being. Keep in mind that in some cases, you might need to reach out to others or ask for professional health if you aren't able to find the root of the problem yourself.

One thing's for sure. When you're in a great place mentally and emotionally, you'll be able to make the necessary concerted efforts to set, stick to and achieve your fitness goals.

]]><![CDATA[How Your Stress Levels Might Stop You from Seeing Weight Loss Results]]>Thu, 06 Jan 2022 15:03:26 GMThttps://www.tomwaitetraining.com/blog/how-your-stress-levels-might-stop-you-from-seeing-weight-loss-results

Are you looking to lose some weight and burn fat? Are you doing your best to maintain a healthy diet and working out but can't seem to lose weight for some reason? If yes, then chances are you might be dealing with chronic stress, and it's jeopardising your weight loss goals.

In this article, a personal trainer in Leeds will take you through the potential causes of stress, how that impacts your fat loss and what you can do to fix it.

What is stress?

Everyone, regardless of age, undergoes some form of stress in their lives. Some people quite regularly, others may occasionally experience it. There's a natural stress response built in our body that will kick in whenever you are in a situation that is threatening your life or is perceived as one. The mechanism that raises your heart rate and prompts your body to produce stress hormones like adrenaline and cortisol is there to protect you and act quickly to deal with that threat.

For example, it was sure handy for our ancestors s they could escape danger when hunting or running from a Mammut. It also comes in handy when you're in an actual life-threatening situation so you can prevent a car accident or get away from a scary and giant dog or person even. The way it works is that when the danger is gone, your body's hormone levels go back to normal, and you can carry on living your life as usual.

However, many other factors in our modern lives can trigger a stress response, and when it becomes our body's new standard and lasts for an extended period, we call it chronic stress. Now that is not helpful for us at all.

Potential Causes of Chronic Stress

Most times, you will be aware when you're stressed when it's caused by something evident like illness, finances, relationship problems, work, losing a loved one.

However, there are some other stressors that you might not even realise and affect your body on a chemical level: lack of sleep, emotional strain, too much exercise, too little exercise, unhealthy foods in your diet, too much noise or light all the time, an underlying health issue that doesn't have apparent symptoms to name a few.

How do people deal with stress?

Most people assume that weight loss is mainly physical, but it can be psychosocial in reality. When you're stressed, your body goes into one of two modes: fight or flight. For most people, it's flight. And flight isn't a literal thing. It is usually symbolic, often representing an escape route or option for most people.

There are a few ways I see people trying to deal with stress, and sadly none of them is particularly aiding their desire to achieve a leaner physique. Stress or emotional eating is the biggest one for people, especially women trying to lose weight. Then there's drinking alcohol too often, taking drugs that aren't prescribed or recommended by doctors or even sinking into the couch and binge-watching Netflix instead of going for a walk or meeting with loved ones. We'll focus on the habits within my scope as a personal trainer.

Consumption of Junk Foods

Some people seek out comfort foods or overly sweet foods to feel better and get some reprieve from their "suffering". Unfortunately, most comfort foods are loaded with calories while containing few nutrients. This means that no matter how much you eat them, your body won't receive the nourishment it needs to function, let alone exercise.

So, it doesn't matter if you burned 200 calories during your morning workout. Taking a small cup of ice cream during the same day will replace those calories – 100g of ice cream contains 201 calories - rendering all your workouts moot from the point of weight loss.

Inadequate Sleep

Stress is often linked to anxiety and depression. People who are worried about a perceived vital issue in their life might find that they cannot get a whole night's sleep. Many struggles with falling asleep or waking up in the middle of the night. Others might find that they sleep 8-10hours even but still feel tired all day which is likely because the quality of their sleep is not sufficient.

Sleep deprivation further adds to your stress levels. So, it isn't enough that you're generally stressed out about something, you don't sleep well as a result, and then your body becomes even more stressed. It's a vicious cycle that isn't easy to break, and you'll see in a moment how it affects your fat loss goals.

We already mentioned the hormone called cortisol. The more stressed you are, the more likely your sensitive hormone balance gets out of whack because your body produces more cortisol. Studies show a correlation between high cortisol levels and abdominal fat distribution.

When cortisol is present in large quantities in the body, your body's glucose production will also increase. The excess glucose your body doesn't use will be metabolised into fat and stored as body fat.

So, if you've been suffering from some form of sleep deprivation, you need to find ways to get enough and quality sleep. There are a couple of strategies to improve your daily sleep routine to help you get the recommended 7-9 hours of quality sleep your body needs. There's also another tool in your boot when you want to manage your stress levels, and that's the right amount and type of physical activity.

A Note About Exercise Motivation and Benefits

For many, exercise is the last thing on their minds when worried or stressed. And that's understandable. Others might even force themselves to hit the gym harder and push the limits of their bodies further. Neither approach is excellent to bring down the stress level, though.

Beware that if you already train 3-5 times a week, putting yourself through high-intensity strenuous workout sessions, the solution isn't to increase that. It might even be beneficial to drop down to 2 per week for a few weeks as vigorous exercise is a stress factor for your body.

Focusing on recreational and recovery activities like walking, stretching, yoga, or even swimming will do a better job here. Or go out to the woods and hike for a few hours. That will ought to promote better sleep and relieve anxiety and stress.

Non-Exercise Stress-Management Strategies

So, if you're at a point where you feel you're about to hit a wall, you might want to stop and think about what's next. Eventually, you'll burn out, and it will be far more challenging to come back from there. So, here are a few ideas for you to keep your stress levels under control.

Meditation
Breathing Practices
Practising Mindfulness
Doing something you love
Hanging out with friends and family and having a great time
Helping people who are in need – sometimes, altruism rewards you more than it does the target
Find practical ways to solve the problem(s) causing the stress
Listen to and dance to great music
Focus on healthy coping mechanisms instead of reaching for alcohol or other sedatives - unless prescribed by your doctor
Seek help from your GP, counselling and experts and consultants who may have unique insights into your issues

Conclusion

Stress is part of our everyday lives, especially in a busy city like Leeds. There is no point in telling you to get rid of everything that causes you stress because you'd likely need to move into a cave with your loved ones, and you'd still stress about growing your veggies and hunting for meat.

Jokes aside, the best strategy here is to develop habits that will help you cope, release and recover from the effects of stress and then repeat them daily. If you have any questions on how to include exercise into your routine in a balanced way while trying to lose weight, feel free to get in touch!

]]><![CDATA[7 Tips to Maintaining Your Weight Loss Success During the Holidays]]>Sat, 27 Nov 2021 16:07:46 GMThttps://www.tomwaitetraining.com/blog/7-tips-to-maintaining-your-weight-loss-success-during-the-holidays

The holiday season is one of the most challenging times to keep maintaining your weight, let alone trying to lose some more. There are just way too many opportunities to eat junk food, holiday goodies and lose control of your diet.

So what can you do to avoid the holiday binge and regret it all in January next year? Have you heard the "by failing to prepare, you're preparing to fail" saying? It applies to your holiday diet as well. This is why the best way to prevent January guilt is to develop strategies that will keep you in control throughout December. In this article, I'll be listing tips to help you with precisely that.

#1. Set Your Expectations Right

Unless you are a competitive athlete of any sport, you're better to accept that the next month or so won't be a period when you'll make the most significant progress in your fat loss journey. And that is OK.

Instead, figure out how you can balance enjoying your time with loved ones while not overdoing the cakes, puddings and a heck of a lot of holiday drinks. If you are happy with maintaining your current weight into next year, that's great. Figure out how much food you can eat without heavily running into a calorie surplus.

#2. Focus on Portion Control

Portion control is one of the most significant factors you must keep in mind when aiming to maintain your weight loss success over the holiday period. There are many ways you can ensure that you don't eat more than your body uses. If you prefer calorie counting, do that. Ensure you ask your personal trainer to help you calculate your modified daily intake if you're unsure how to do it yourself.

You can also stick to the good old hand-measure method. A palm of protein, a cupped handful of starchy carbs, a thumb-sized healthy fat source and plenty of fibrous vegetables should be included in each of your meals, 3-4 times a day.

#3. Exercise

Now, if the structure of having workouts scheduled in the diary helps you stick to your exercise regime, do that. However, during the holidays there are plenty of options where you can combine being active with socialising or even working out at home.

Organising active meet-ups with your family and friend instead of sitting in a pub all night will contribute to your daily calorie expenditure, so you'll be able to have your favourite hot winter drink without guilt. Think of hitting the ice rink, organising a hike or even a cycle ride.

#4. Ditch the Scale (or Keep Using it)

I appreciate this point is a little contradictory but hear me out. Some people use the scale as a point of reference and have no emotional attachment to the numbers on it.

If you're one of those people, you might want to stick to checking your weight regularly to catch any upward changes. Just keep in mind that your hormones, hydration, your evening meal and even alcohol can result in a higher number on the scale, so look for a trend rather than a one-off jump.

If you are affected by the number on the scale, you probably shouldn't use it very often anyway but certainly not when you are meant to celebrate. So I'd say ditch it for the month and focus on other strategies in this article instead.

#5. Stick to a Plate

Make a point of not eating more than what fits on your plate when attending work, friends or family gatherings. This strategy will come especially handy at events where they have catering, and you can have multiple rounds around the serving table.

When that's the case, check what is available first, decide which dishes you want to try and then fill your plate with an average amount of food. Once that's finished, maybe have one serving of dessert and focus on chatting to people instead.

#6. Lean Protein is a Good Choice

A great approach to eating around the holidays is to focus on eating your proteins first. Then you can eat the rest of the meal until you feel satisfied. If you have the choice, aim for lean cuts like seafood, chicken breast and other lean meat options.

First of all, it will help you feel fuller for longer and provide your body with essential amino acids crucial for tissue recovery and repair. It will also help you stay energised, so you don't feel like missing your workouts.

#7. Go Easy on the Booze

Holiday times are full of all sorts of celebratory drinks that don't only harm your cognitive health, energy levels and digestion but also pack quite many calories. Especially cocktails that may have a variety of creamy and sugary drinks added to them.

I am not suggesting that you go tee-total. I understand many people enjoy letting their hair down this time of the year, which is OK. However, it's worth assessing what your drinks would mean to your daily calorie intake and finding options that are not as heavy on energy. Rose and white wine, prosecco and slim G&T aren't too high in calories, while they may still give you the festival feeling.

Conclusion

In a nutshell, if you've worked hard most of the year to get rid of some excess body fat, you might want to tread lightly for the holidays so you don't end up undoing all that you have achieved so far. However, aiming to lose more during the next 4-6 weeks might be too ambitious, so finding the right balance to keep hold of your results while enjoying December might be your best chance at achieving more in 2022. Feel free to get in touch if you'd like to discuss your goals for the next year!

]]><![CDATA[5 Myths Around Carbs Jeopardising Your Weight Loss]]>Fri, 29 Oct 2021 18:00:00 GMThttps://www.tomwaitetraining.com/blog/5-myths-around-carbs-jeopardising-your-weight-loss

Many people seek weight loss tips and techniques that will help them shed pounds and stay in shape. One of the best ways of losing weight is to think about what you can do to improve your nutrition choices.

One of the dreaded macronutrients by dieters are carbohydrates. Now, there are a lot of myths surrounding carbs and the role they play in impacting your weight loss and health. In this article, we'll look at 5 myths around carbs that might ruin your chances to finally achieve the desired weight loss and keep it off for good.

Myth #1. All Carbs Are Equal

When people hear the term 'carbs', they generally think about starchy foods like pasta, rice, and bread. In reality, carbohydrates are a much wider macronutrient group that includes all fruit and vegetables, wheat and corn, and whole grains like buckwheat, quinoa, and amaranth.

If you like beans and pulses, they also contain a fair amount of carbs besides protein, and even dairy products have some carbs in the form of lactose, a type of sugar. Yes, that's right, sugar is also a carbohydrate, so whatever you use to sweeten your hot drinks adds carbs to the picture.

The bottom line: Cutting carbs ultimately might bring you some fat loss results in the short term, but it will also deprive your body of some super essential micronutrients, like vitamins and minerals from the veg and fruit. Instead of cutting all of them, focus on reducing your processed carbohydrate intake and replacing them with nutritious whole grain, vegetables, and fruits.

Myth #2. Carbs Make You Gain Weight

While cutting out carbohydrates can help you lose a little bit of weight, the reason why you're doing so isn't because of the carbs but because you likely eat less than before you did. There is little to support the idea that a low or no-carb diet is best for you in the long term.

Carbs are your body's preferred energy source, so you need to make sure you have some carbs as part of your diet. Not to mention that most people can't stick to a super restrictive diet long enough to see the desired results.

The bottom line: You will gain weight if you eat more calories than your body uses up. Aim for a balanced approach between nutritious carbs, lean protein and healthy fats and always eat veggies with your meals, and you'll be happier for it.

Myth #3. Carbs Spike Blood Sugar

As a blanket statement, we can't say that even though certain types of carbs, like sugar without fibre, might cause a blood sugar spike for some individuals.

A short-term 7-day study in 2014 showed that those who ate a high carb, high fibre diet saw a reduction in blood sugar levels. It also showed an improvement in blood pressure and helped with weight loss in the process as well.

Bottom line: not all carbs are created equal. Try to make sure you have a balanced level of carbs in your diet, including starchy carbs and fibrous carbs and limit the amount of sugar you eat.

Myth #4. Bread & Pasta are Big No-Nos

We're right back where we started at myth #1. It's easy to assume that you should avoid carbs like bread and pasta at all costs, but this is not necessarily the case again. It's all about the types of bread and grains that you choose that can impact your gut health and weight loss.

It might be a good idea to limit the amount of bread and pasta in your diet and choose options high in fibre and low in sugar, or don't even contain any sugar. It's not meant to be in bread.

Bottom line: You can eat bread and pasta sensibly. Say, a pasta dish once a week with pasta made of durum wheat and one slice of bread a day or less. Eat with lots of veggies and protein sources like serrano ham or smoked salmon.

Myth #5. Carbs Make You Bloated and Gassy

People with a healthy digestive system and free of food intolerances shouldn't experience any discomfort from eating carbs. If you do, see your GP and get it checked.

Also, those symptoms won't be caused by ALL carbs, just a select few. People with gluten or non-gluten related wheat intolerance might experience them when eating pastries, bread, pasta or cakes. Others who might be sensitive to specific starches could have issues with potatoes. Again others could be intolerant to beans or cruciferous vegetables. The list can go on.

The bottom line: If you feel bloated often, go and see your GP or an Allergist, don't fall for companies who advertise food intolerance tests online.

Wrapping Up

Eating carbs won't inhibit weight loss. Overeating carbs will. Especially if you mostly eat the processed types and won't take in enough fibre by consuming veggies. One of their most significant benefits for weight loss is that they fill you up but hardly contain any calories.

]]><![CDATA[The Best Exercise and Nutrition Approach to Stay Fit During Menopause]]>Sat, 02 Oct 2021 19:57:03 GMThttps://www.tomwaitetraining.com/blog/the-best-exercise-and-nutrition-approach-to-stay-fit-during-menopause

Perimenopause and menopause are stages in a woman's life that can be challenging. The hormonal fluctuations associated with these transition periods and the decrease in estrogen levels make it challenging to maintain a healthy weight or stay fit. Fortunately, there are many strategies you can use to help yourself during this time.

What Are Menopause And Perimenopause?

Perimenopause and menopause are two stages of a woman's life when her body goes through hormonal fluctuations. It is defined as perimenopause when you experience irregular periods or no periods at all. These irregularities last for more than one year in a row, with ovulation happening less frequently.

Menopause occurs when there have been 12 months without any menstrual flow whatsoever. However, many women start experiencing hot flushes during perimenopausal years, which can occur before or after their final period!

This means that perimenopause may not be perfectly distinct from regular menstruation cycles anymore. It may still happen but not regularly. Menstrual changes do not affect every woman going through menopause or perimenopause. However, they are still considered the most common symptoms experienced.

What Are The Symptoms?

The list of menopausal symptoms includes mood swings, memory loss, decreased sex drive and vaginal dryness, which can affect your sexual life! In addition, these changes in your body may significantly impact your lifestyle, so you should try to find ways to deal with them holistically before turning towards prescription drugs.

Luckily, there are many things you can do naturally during this time, including exercise and proper nutrition without experiencing any side effects! We will now discuss some excellent tips for staying fit during menopause!

Exercise During Menopause

If you've been relatively inactive in the months or years before feeling symptoms, the best approach would be to start working out gradually. Doing too much too soon may lead to injuries, so it is better to follow a healthy lifestyle from the beginning and avoid drastic changes in your schedule!

If you have been exercising regularly before menopause or perimenopause started, you should keep doing what has worked for you until now. It's an excellent habit that will help maintain your fitness levels while going through hormonal fluctuations. They may even help to alleviate them to an extent.

Resistance training can also be beneficial; this method uses weights and other tools such as resistance bands to build muscles. Cardio exercises such as jogging or cycling will improve circulation and burn calories while building your endurance too. Yoga is also a great way to relax and improve flexibility at the same time. It's a very gentle exercise that can be done by older women as well!

Experts recommend that women exercise at least 30 minutes a day, five days a week, to maintain fitness during menopause. Women who exercise regularly experience less discomfort from hot flashes and other symptoms like night sweats, insomnia, moodiness or anxiety. Exercise is also beneficial for improving your cardiovascular system, bones and joints.

Maintain A Healthy Diet

Nutrition plays a significant role in maintaining a healthy weight or losing excess weight. It is recommended to consult a dietician before making any substantial changes in your eating habits, though.

The best way to deal with hot flashes and other symptoms related to menopause naturally includes getting rid of processed foods from your diet plan. Processed foods can contain harmful chemicals that affect the hormonal system. They also have poor nutritional value, so cutting them out will improve many aspects of your health! You should replace these items with fresh meat, fish and poultry, organic fruits and vegetables.

Nutrition experts explain that whole grains provide the fibre that helps maintain regular bowel movements, preventing constipation problems often associated with this stage of life. Fibre also helps maintain a healthy weight by making you feel fuller longer so that your appetite decreases naturally!

Other Ways To Manage Symptoms

Many women report that acupuncture, aromatherapy, or massages can be beneficial to deal with hot flashes naturally. It would help if you also considered eating ginger. It is a great way to relieve menopausal symptoms and boost your overall health! If you have insomnia during this period of your life, drinking chamomile tea right before bed can be soothing as well.

As mentioned earlier in this article, staying fit during menopause does not mean starving yourself and following unrealistic diet plans designed for younger people. The stress that your body goes through when you put it through intense exercise and restricted diets can do more harm. Ageing gracefully can seem stressful, but you can do so easily by following the lifestyle changes above!

]]><![CDATA[Busting the Myth of "Toning"]]>Thu, 26 Aug 2021 17:15:00 GMThttps://www.tomwaitetraining.com/blog/busting-the-myth-of-toning

Hitting the gym is one way to get into better shape and shed unwanted pounds and body fat. You may be doing what you think is right currently but not seeing the results you desire and aren't as in good shape as you'd like to be.

You may assume that you need to tone your muscles to have your dream body and love how you look. This article aims to shed some light on the fitness goal "toning" and how you might want to focus your attention on other things to achieve your desired lean look.

What is Toning?

You may have an idea of what you mean when you use the word toning. However, the reality is that "toning" doesn't truly mean what you believe it means. In fact, saying that you want to get and be toned may be distracting and keeping you away from reaching your fitness goals.

The truth is that "toning" doesn't exist and shouldn't be on your radar. Muscles don't get hard or soft; instead, they either shrink or grow in size. This also means that muscles themselves don't tone or firm up.

If I asked you to explain what exactly you mean by getting toned, you might use the words "lean", "sexy curves" or "firm skin. However, a great personal trainer will immediately think of two things: muscle gain and fat loss.

See, if you'd like to look toned, one of two or both things will have to happen for you to achieve that: add on lean muscle and lose body fat. We'll focus on these two fitness goals below.

Muscle Gain

Most clients that come to me will need to add some lean muscle mass even if their primary goal isn't building a better physique. More muscle means more strength, better chances of ageing gracefully and staying independent.

But if you'd like to sculpt a lean physique, you want to put on some mass, so when you lose excess body fat, they will show and make you look "toned" if you wish to use the term. Some women are nervous about doing so because they don't want to bulk up. In reality, building huge muscles is pretty challenging, especially for women. It requires years of commitment to a strict diet where you're in a calorie surplus and also that you hit the gym come rain or shine. Without going into more technical details here, it's super hard for women to become big.

The good news is that building just enough muscle so that you achieve a "toned" look is more manageable and very possible with the right approach. When you're in a muscle-building phase, you'll have to focus on eating the right amount of lean protein, consuming excess calories compared to how many your body uses and a structured resistance training routine.

You can stimulate small muscle growth by lifting weights a few times per week. The key to success is to work at an intensity that will prompt your body to adapt and build more muscle to cope better with the demand you put it through during your sessions. If you don't have much experience in progressive overload, you might want to consider hiring a personal trainer or online coach to help you with that.

Fat Loss

Another piece of the puzzle that you can't forget about is fat loss. If you want to achieve a lean look where your muscles show, you must lose any excess body fat.

There is a straightforward way to do it, but it's not always easy. It's called a calorie deficit. The simple equation is to burn more energy or calories during your everyday activities than what you're taking in through what you eat.

You can achieve that by keeping your activity levels the same as they are now and decreasing your daily calorie intake. It will work to an extent, and then you might plateau. In an extreme case, if you set your daily food intake too low, you might find yourself less energetic, lethargic and lose your enthusiasm for training or the whole goal itself.

Another solution is to increase your activity levels, thus burning more calories while decreasing your food intake slightly. As long as you stay reasonable with the calorie deficit, you'll be able to lose weight while staying more active.

Now, while calories do count, your energy levels and recovery will become crucial when it comes to progress. You want to make sure you get the most out of your food. That means cutting back on empty calories and adding wholesome, nutrient-dense foods like vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

You might want to consider a good mix of strength workouts and cardio exercises in terms of training. Strength training is vital here, so you don't lose too much of your muscle mass. Adding in both long and steady and high-intensity cardio training will boost your daily calorie burn and help you lose body fat faster. The key here lies in the ratios. An expert fitness professional can set you a programme that's just right for your unique needs.

Verdict

There is a reason you hear bodybuilders going through leaning and muscle building phases in their competition prep. While the extent they focus on each of these phases may not be sensible or realistic for you, understanding that achieving a "toned" body happens through building lean muscle and losing body fat will help you become more efficient in your training and with your diet. It will also help you focus on the most crucial elements: strength training and nutrition.

If you feel you'd like to discuss your physique goals with no strings attached, feel free to get in touch for a commitment-free chat.

]]><![CDATA[8 Ideas For Eating Healthy When You're On A Tight Schedule]]>Fri, 23 Jul 2021 13:14:55 GMThttps://www.tomwaitetraining.com/blog/8-ideas-for-eating-healthy-when-youre-on-a-tight-schedule

Rustling up three healthy meals from scratch every day is a lifetime goal for many of us. But in reality, it can be unfeasible. That's thanks to busy schedules, leaving you stuck splitting precious time between work, family, friends, and the wide variety of commitments life throws at us.

This can leave us reaching for quick-fix meals or the takeaway menu to make sure food is eaten. But there are some great tricks out there to help you eat healthy, even if you're strapped for time. Here are some clever ways to shorten the minutes that go into prep, cooking, and clean-up that'll leave you eating healthy.

#1. Prioritise Breakfast

Breakfast is said to be the most important meal of the day. But it's easy to function on a quick coffee to get out the door quicker. Make an effort to prioritise a healthy breakfast that sets you up for the day ahead. If you're pushed for time when you get up, get it prepped the night before. You can make overnight oats that are filling and a healthy start to the day. They don't take long to make, and spending the night in the fridge makes them even tastier the following day.

#2. Batch Cooking

Batch cooking is one of the simplest ways to make healthy and fulfilling meals when your schedule is packed. Set out one day a week to get some nutritious meals cooked, separated, and into the freezer for use later in the week or even month. Your future self will appreciate you for your forward-thinking. And means you can eat healthy, even on a tight schedule.

#3. Build Your Recipe Collection

When you don't have a stockpile of quality recipes ready when mealtimes come in, it's much easier to make something quick but lacks nutrition. So instead, build a personal recipe collection of meals that are quick and simple. That way, you'll have plenty of options to go for that are tried and tested, even when you're pushed for time. What if you're bored of veggies? Check out our free guide on Sauces, Marinades and Dressings to jazz your salads up.

#4. Use Healthy Food Delivery Services

There are so many advantages to existing in a modern world. And one of them is healthy food delivery services. You can get recipes and all the ingredients you'll need landing on your doorstep once a week. Companies like Hello Fresh and the Mindful Chef let you choose meals that are high in nutrition. And you can choose ones that are under 30 minutes for cooking and prep.

#5. Create A Weekly Meal Plan

Having a weekly meal plan is excellent for time-poor people. That's because you don't have to worry about what you'll cook; the plan's got you covered. However, if a meal plan feels too restrictive for your life, then loosen it up.

Have a group of 10 recipes you can make with the ingredients you already have, and that doesn't take long to rustle up. That way, you can choose what you feel like eating on the day, knowing you've got everything you need to create a foodie marvel.

#6. Don't Shun Frozen Or Canned Options

Frozen or canned foods often get a bad rep. But, for vegetables, in particular, they're a great option when you don't have a lot of time for prep. They still keep all their nutritional benefits, and it'll be half the preparation time. Plus, having canned food means you don't have to keep on top of what's in date and what's past its best every week.

#7. Keep It Simple

When it comes to healthy food, we can think that all our meals need to be complicated. But food is just as nutritious when you keep it simple. Stick to just a few ingredients, and it won't take much time to create a nutrition-packed meal. And that means you're not spending hours juggling 10 different ingredients and condiments.

#8. Not All Ready Meals Are Created Evil

While I wouldn't recommend relying on ready meals purely, but when you're in a rush or your creativity leaves you, there is nothing wrong with having a meal or two from the chilled aisle or the freezer. I don't mean pizza or pasta bakes.

Luckily, most supermarket chains now have a range of healthy options for microwaveable or oven foods ready in a few minutes. When all things are lost, and you still want to stay on the healthy side, choose something from ASDA, Morrison's or Waitrose that have veggies on the side. You'll be surprised. You can also find a great range of soups if you like them.

Conclusion

Hopefully, you feel like even though you might be stretched for time, getting a nutrition-packed meal isn't unachievable. By just making a few minor tweaks to the way you prepare and the options you choose means you can eat healthy when you're on a tight schedule. Food needs to work for you and your life, so don't be afraid to get a little creative with how you do things.

But remember, even if you slip up once in a while, that's ok. Sticking to healthy food every day can be challenging, even when you're not pushed for time. But you can quickly get back up on the horse and make better food choices for you and your body from the next meal.

]]><![CDATA[10 Exercise Tips For Busy People]]>Mon, 05 Jul 2021 13:00:00 GMThttps://www.tomwaitetraining.com/blog/10-exercise-tips-for-busy-people

Fitting everything into your day is already difficult. There may be kids to sort out for school, pets to look after, and a job to keep. So the idea of fitting in quality time to exercise is like trying to climb Everest. Hard work.

And when you're on the go morning till night, you want nothing more than to relax in front of a good TV show and nurse a glass of wine at the end of the day. But you want to get lean too. So how can you fit in some time to get your body moving?

Here are 10 great workout tips and tricks to get over the hurdle of a tight schedule and fit in some exercise. You might be starting small, but it's the intention that counts, and that's a great start.

#1. Do It In Short Bursts

Who said you have to work out in 1-hour time slots? Finding an hour to spare can be difficult. But a spare 10 minutes can come around more often than you think. So make the most of these precious minutes and get moving. It might not feel like a lot, but if you're doing five short bursts a day, they quickly add up. And you'll reap the rewards both mentally and physically.

#2. Utilise Your Mornings

Morning routines are sacred. And they're usually where we have the most time to spare. Consider shortening the time you spend having a coffee to fit in a quick workout. Or get up an hour earlier and have an exercise session before a morning shower. It gets the training in and sets you up for a great day thanks to the happy hormones exercising releases.

#3. Combine Fitness And Socialising

Socialising is important. So we all make time for it. Why not combine that time with fitness? Try out a new class with your close friends. Or go for a run with loved ones. You can catch up simultaneously and end the meet-up with a visit to the local coffee shop or a well-deserved meal. And you can chat without losing your breath.

#4. Try Somewhere New

Exercising doesn't have to be done in the confines of the gym. It can take precious time to get there, and you might have to book in a slot. So take your workouts to the living room, garden, or even the office. They're the places you spend most of your time. And working out there means you're still on hand in case you're needed quickly.

#5. Make The Most Of Your Lunchbreak

If you work in an office, you spend the day behind the desk and probably lunch behind a desk too. Make the most of that hour by venturing outside to have your lunch. Make you're way to a nearby park or cafe, and it could mean you've just fitted in a 30-minute walk.

If you really want to push the boat out, head to the gym for a quick session. When you start splitting your available time wisely, you'll be surprised by how much you can fit into your day.

#6. Netflix VS Working Out

There's nothing better than watching your favourite TV show in the evening or on precious weekends off. However, when that turns into hours of binge-watching your show, you might feel guilty about not being productive. Why not make a deal with yourself to exercise for at least as long as one episode before you sit down watching? Then you can also take short breaks between episodes to stand up and move your body around.

#7. Schedule Your Free Time

Lists are an efficient way to make sure you're using all your time effectively. You might mostly use them to get specific work and home tasks done, but give it a go for your free time too. Write down what you want to do and how much time you have available to you. That way, you can split the day into blocks and fit in exercise much easier.

#8. Find A Workout That Fits

Some workouts require you to spend a decent amount of time on them. Choose ways to exercise that work for your schedule. If you can only do 10-minute bursts, you want to make the most of that time. Workouts designed for that length of time means you won't run over, and you'll get the most out of every second.

#9. Have An End Goal

Knowing why you want to work out is key to making a fitness plan that brings you success. Whether you aspire to get lean, build stamina, or be more flexible, it will change what type of exercise is right for you. Doing only the type of exercise that helps you reach your end goal will mean getting more fulfilling results.

#10. Do It Even When Shopping

For true dedication to the cause, get exercising when you're on the go. Think calf raises while you wait for the kids at school, squats at your work desk, or buttock clenches when you're picking up food supplies. These little pockets of exercise all add up, and you'll soon see results. Plus, you'll have started a healthy habit with minimal effort.

Final Thoughts

These tips and tricks should give you that spark of inspiration you need to see that you can fit exercise into your life. Even as a busy person with a busy life. And you can see that exercise doesn't have to be something rigid. It can fit around you and your life to help build healthier habits for both your mind and body.

Stick to it, and your overall fitness will improve. If you need some inspiration, feel free to download the FREE Time Crunch Workout Guide, and you can always get in touch if you'd like to discuss your goals with a personal trainer.

]]><![CDATA[The Top 10 Personal Trainers in Leeds]]>Thu, 24 Jun 2021 14:18:21 GMThttps://www.tomwaitetraining.com/blog/the-top-10-personal-trainers-in-leeds

Are you looking for the best personal trainer Leeds has to offer? Choosing a trainer is a highly personal experience. You want someone who will help you reach your goals and encourage you to be the best version of yourself.

We all have different requirements based on our preferred training style, budget, and current fitness. With that being said, we have put together a list of the best professionals for personal training in Leeds.

1. Tom Waite

www.tomwaitetraining.com

With more than 15 years of experience in the fitness industry, you can be sure that Tom has the expertise needed to provide you with the personal training in Leeds you are looking for.

One of the best things about working with Tom is that he strives to make every single session unique and fun. He believes that while it is vital to work hard, it is also crucial to ensure you're smiling and having a good laugh in the process. This is what will keep commitment levels high and enable you to reach your goals.

You can choose from three different approaches to training: online training, personal training, and hybrid training, which combines the two. This ensures that you can fit your training requirements into your daily life.

2. Oliver Buckby

www.buckbyfitness.com

Oliver Buckby is another highly recommended personal trainer in Leeds. He established his personal training business, Buckby Personal Fitness, in 2010. Since then, he has helped many people to achieve their fitness goals.

Oliver cares about building strong relationships with his clients to understand their needs and help them reach their objectives. He recognises that there are many different reasons why people begin focusing on their health and fitness, and he adapts his approach based on your goals. This is what has made him such a leader in the Leeds fitness scene.

3. Chris Sutcliffe

www.cssfitness.co.uk

If you are yet to find a personal trainer in Leeds for you, Chris Sutcliffe is another pro with an excellent reputation. He provides his personal training services at Unit 4, Graft Haus, which is an award-winning gym based close to the city centre of Leeds.

Every PT session with Chris is designed to be functional, varied, and fun. You don't have to worry about simply spending an hour on a treadmill with a personal trainer watching what you are doing. Instead, workouts are varied, with sessions focused on resistance, strength, and conditioning.

If you look at Chris's reviews so far; we are sure this will put your mind at ease. From beginners to seasoned professionals, all fitness levels are welcome.

4. Sam Watt

www.samwattfitness.com

Sam Watt has helped many people to transform their bodies, as he has vast experience in the industry. Not only has Sam been a personal trainer for two decades, but he is natural bodybuilding and 2x powerlifting world champion.

Having represented Great Britain in many competitions worldwide, he knows the discipline and focus it takes to achieve your goals. With his track record in the industry, you are going to be in safe hands.

Some of the before and after photos are awe-inspiring when it comes to the work Sam has achieved so far. He will also ensure all clients receive a complete assessment breakdown of their nutrition to suit their metabolism and lifestyle.

5. Valentine Rawat

www.valentinerawat.com

If you are looking for a personal trainer in Leeds who can provide you with outstanding results, unlimited support, and customised training, you may want to consider Valentine Rawat.

Valentine has a holistic approach to personal training, which is about revitalising your physical health and your mental well-being. He offers many different personal training services, including pre-and post-natal training, strength training, and lifestyle fitness training.

Valentine focuses a lot of his attention on breaking those bad habits that we have built over the years. It's not just about fitness; he provides guided nutrition as well.

6. Vanessa Knights

vanessaknights.com

Another option to consider when it comes to personal training in Leeds is Vanessa Knights. Vanessa has excellent experience in the industry, and she provides free consultations for anyone interested. These consultations tend to take between 15 and 30 minutes, and there is no obligation to continue with her service afterwards.

One of the things we love about Vanessa is how personal the service is. She has shared her own fitness journey in detail so that you can understand the path she has taken. When you realise that she used to eat chocolate bars for dinner, it makes you feel more comfortable about being honest about your eating habits and the help you need to be the healthiest version of yourself.

7. Jane Whitley

www.trainerjane.co.uk

If you are looking for a personal trainer in Leeds who can provide you with a simple, straightforward service, which you can slot into your daily life, Jane is a good choice. Many people don't have the time or want to commit to a personal trainer that changes the goalposts all of the time. Instead, they want a simple process, and that's what you will get here.

Jane provides a three-step process. Firstly, you will meet with Jane for a consultation. After this, she will put together a nutritional and exercise program. Finally, your workout program will be reviewed every month to add variety and help you reach your ultimate goals.

8. Connor Hall

www.connorhallfitness.com

Another certified personal trainer in Leeds who has an excellent reputation in the industry is Connor Hall. He is based in Birstall at Wilton Park industrial estate. He has helped many people achieve their desired lifestyle and fitness goals.

Connor's approach to training is simple, and that is what has made him so successful. He trains smart, consistently, and hard, and he instils these principles in his clients. However, one thing he never does is allow things to get stale! He likes to keep things interesting for his clients, switching training, so they don't get bored and lose motivation.

9. Lucy Till

www.lucytill.com

Providing bespoke and thoughtful training sessions in Leeds, Harrogate, Otley, and the surrounding areas, Lucy Till has helped many adults who want to transform their lifestyle but don't know how to do so. Training sessions can be provided at Lucy's home, in the great outdoors, at her clients' home, or remotely via Facetime or Zoom. Hence, there's no excuse not to get involved and do your workouts.

Lucy believes in providing a holistic approach to health and fitness. She will lay the foundation for you to improve your lifestyle and achieve the heightened energy levels you need to experience the best possible results. She works with adults from their early 30s to their 80s and beyond, so whether you want to feel more mobile, lose a few pounds, or have any other fitness goals, she will be able to help you achieve them.

10. Jenny Garside

www.jennygarsidefitness.co.uk

Jenny Garside offers a wide range of services, from boot camps to one on one personal training. She has worked in the fitness, wellbeing, and health sector for more than 25 years now, and her passion for fitness comes across.

Jenny has experienced a lot of success over the years, with a clear competitive spirit, which she looks to bring out in all of her clients. Some of her accomplishments include first place in the 2012 UKBFF British Finals, 2009 BNBF British Finals, 2007 NPA British FInals, 2003 ANB British Finals, and many more.

Jenny's ultimate aim is to make sure that all of her clients feel good in both their body and their mind, and she has had great success in achieving this.

Conclusion

So there you have it: everything you need to know about the top 10 personal trainers in Leeds. If you are looking for the best personal trainers Leeds offers, you cannot go wrong with one of the 10 options mentioned above.

It is critical to remember that everyone has different wants and needs when it comes to hiring a personal trainer, so it is vital to choose someone who will be right for you and your needs. Think about the sort of training and communication style you would prefer and align with someone who will be able to deliver this while pushing you to be your very best.

]]><![CDATA[Top 5 Books Women Should Read for Fat Loss Success]]>Thu, 27 May 2021 13:46:41 GMThttps://www.tomwaitetraining.com/blog/top-5-books-women-should-read-for-fat-loss-success

We have all wanted to lose weight at one point in our lives for one reason or another. It could be because we want to fit into certain clothes better. It could be for health reasons, or it could be because we have a special event such as a wedding or holiday coming up.

No matter the reason, it is essential to lose weight sensibly and ensure it comes off and stays off. Many attributes can contribute to healthy weight loss, such as your lifestyle, sleep habits, stress management, motivation, nutrition, and exercise.

If you are following these, you are much more likely to succeed. For a bit of a helping hand in your fat loss journey, there are a few things you can turn to kickstart your motivation. One such aspect that is great to help is a book. We have put together a list of the top five books that can help shed light on each of the above attributes and inspire you to keep working towards your fat loss goals.

#1. Strength Training for Fat Loss by Nick Tumminello

Buy on Amazon

Strength Training for Fat Loss is a book written by Nick Tumminello, a renowned trainer and innovator in human performance. He describes the best ways to utilise the three main C's of metabolic training: circuits, complexes, and combinations. By doing this, you should maximise fat loss, maintain muscle and work your metabolism.

The book comprises over 150 different exercises to try, nutrition recommendations, step-by-step instructions, advice, and photos for workouts.

#2. Not a Diet Book by James Smith

Buy on Amazon

Not a Diet Book is written by James Smith, the world's fastest-growing online personal trainer. It is his first book and is aimed at those looking to change their dietary habits and lifestyle. It seeks to denunciate dieting fads and fake trends that dominate the industry and promote a healthy life.

The book teaches about metabolism and body types, fat loss versus muscle gain, common fitness fallacies, the importance of sleep, and so much more. The book's main aim is to give the reader back control of their life and help them adopt better eating habits.

#3. Why We Sleep by Matthew Walker

Buy on Amazon

Why We Sleep: The New Science of Sleep and Dreams is a book written by sleep scientist Matthew Walker. It explores our lifestyles and attitudes to sleep, encouraging readers to open their minds with a wake-up call to what sleep is and how it affects us.

It looks at everything, including how sleep matters and how it compares to other basic needs in life such as reproducing, eating and drinking. It explores what happens during REM and how caffeine and alcohol can affect the quality of our sleep. It is an excellent book to establish that good quality and enough sleep are essential for fat loss success.

#4. What Are You Hungry For? by Deepak Chopra

Buy on Amazon

What Are You Hungry For? The Solution to Permanent Weight Loss, Well-Being, and Lightness of Soul is written by Deepak Chopra. It is a breakthrough book that explores how you can bring your weight under control by linking it to your own personal fulfilment in other areas of your life.

It looks at why people overeat, follow crash diets and explores the problem of finding fulfilment that can lead to damaging lifestyle habits, including overeating. The book is aimed at helping you to be pointed in the right direction of life and be a happier, healthier you.

#5. Half-Assed: A Weight-Loss Memoir

Buy on Amazon

Half-Assed: A Weight-Loss Memoir is written by Jenette Fulda and is an honest story of her own weight loss journey. Since having gallbladder surgery at age 23, she decided it was time to lose weight and this book documents the ups and downs and shows how you can do the same.

Conclusion

These books are all great for a read if you need some inspiration or want to learn more about what it takes to achieve the fat loss goal you so desire. If you happen to read all five, by the time you finish, you'll have a pretty great picture of all the aspects that play into fat loss success: exercise, nutrition, mindset, sleep and consistency.

Stick to a balanced diet, exercise and a positive attitude, and you are sure to feel happier, fitter and more toned in no time at all. Need to boast off some ideas? Feel free to get in touch for a commitment-free chat!

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