- Increase the weights:
I constantly see people taking part in my classes who have been stuck on the same weight for months, and not because they can’t go heavier but because they choose not to. The benefit of this? Zero! I’m all about technique and if your technique and form isn’t 100% then the weights are staying just as they are… But it’s a whole different story if your technique is A-Okay! Lifting heavier doesn’t only increase your metabolism but also burns way more calories. The more pressure your body is under the harder it has to work to recover.
- Morning training:
Lots of people I’ve spoken to say they can’t train in the morning because they don’t have as much energy and feel they can’t lift as heavy… Really? You’ve just had 8 hours sleep and you’re saying you don’t have energy??
In my opinion it’s a mind game. You would rather sleep in the extra hour than lift weights… I get it! Really I do! But in saying that your body is a beautiful thing & is able to adapt, learn & deal with what ever you throw at it.
It won’t take you more than about 2 weeks to adapt to morning training and then it’s already become a habit.
In saying that, you don’t necessarily need to do a weight session in the am, it’s more about just moving and getting your heart rate up so why not start your day with a little 2-5km run? Doing this 2 or 3 times per week will make a huge difference in the way you feel & will more than likely help get you into your skinny jeans in no time!
A few benefits of increasing your heart rate in the morning:
-Early morning workouts increases your endorphin levels earlier so for the rest of the day you will more than likely keep the smile on your face
-Keeps your metabolism on high the whole day so you’ll be burning calories all day long
-No need to stress about getting to the gym later on. Less stress = happier you
-Training will always make you want to eat right and this will get you in that healthy mindset from the get-go.
- Wake up with coffee
The first thing I do when I open my eyes in the morning is find my way to the kitchen & put the kettle on. There’s nothing better than the smell of freshly brewed coffee in the morning! And good news for me… It’s actually good for you! Research shows that coffee boosts your metabolism, improves energy levels and can even drastically improve physical performance… Coffee before your early morning weights session then? (Thumbs up emoticon inserted here!)
- Eat enough
Many people think that by cutting calories and eating less they will loose weight. They’re right. Of course you will loose weight if you are consuming less than you are burning, but it’s definitely not the most effective way to go about weight loss, especially if you’re hoping to keep the weight off. Rather than skipping meals, increase the number of meals eaten and start eating more of the right foods! Proteins, veggies, carbs, good fats… Our bodies need them all!
- Spice up your meals
Adding chillies, jalapenos, hot peppers and even cayenne pepper to your meals is a great way to temporarily stimulate your body to release more stress hormone, which in turn speeds up your metabolism and increases your ability to burn more calories. Start saying YES to hot food!
- Pile on the protein
Research shows that consuming a large amount of protein can boost your metabolism and cause you to burn an extra 150 to 200 calories a day. Make sure that about 30% of your daily calorie intake comes from lean protein such as fish, chicken, lean beef, eggs, greek yoghurt, cottage cheese, legumes and whey protein.
I hope these tips help you on your journey to fitness! If you have any questions or concerns please email me and I will be more than happy to get back to you.
Remember that it’s about making small changes to your lifestyle and diet that will make the biggest difference in keeping you motivated, driven & a little step closer to reaching your goals!
With hugs & healthy regards,