Fitness Tips

 

How To Ensure You Eat Well All Week Even If You Have Limited Time To Cook

One of the biggest barriers to eating well is not having enough time. I hear it from our clients, and well anyone who is embarking on a fitness journey, “I don’t have time to cook meals and it’s hard to stick with my plan”.

So I thought today I could give you an idea of how to do this in the simplest most efficient way. So that even if you are rushed off your feet all day, you always have something healthy that you can eat.

 

Let’s talk about preparing your meals in advance…

So instead of getting home, opening the fridge and thinking… what on earth can I make with 1 egg, a lettuce and a block of cheese? You open the fridge and you have waiting for you a healthy, nutritious meal that you can just throw in the pan for 10 minutes to heat up. How much better does that sound?

 

So, let’s say you have 2 days off in a week, first, you can start the day with a shopping list, the one provided in your nutrition plan or….if you don’t have one, just make it based on what you plan to eat during the week. Having a plan is literally 80% of the battle. With a plan you know what to buy, you have the right food in the fridge and you’re ready to roll.

Make sure you include the healthiest option of foods that you enjoy. So now we have a base, you have a plan!

 

I would suggest buying a good quantity as you will be cooking a large quantity. I mean you can always freeze stuff. 

Let’s say you cook a chicken broth with vegetables, chicken/ lean beef/ turkey meat oven roasted with herbs and a little olive oil, 1 kg of sweet potatoes boiled or oven roasted and boiled or oven roasted veggies (whatever you like, best if it’s a nice colorful mix).

That could be your dinners for the next 3-4 days.

You could then boil a bunch of eggs and make a big pot of oat porridge and your breakfast is all done as well. Most of this foods as you can see are easy done and you can let them cook while you can do whatever else you need to do.

All your meals are ready now in no more then 2 hours.

 

Remember The Containers

You are going to need some plastic containers so that you can split your food into portions and stick it in the fridge or freezer.

 

I Don’t Want To Eat The Same Thing 4 Days In A Row

I know you’re thinking it, everyone always does. That’s why you could make a selection of meals or… if you do this for a few weeks and make several meals of each, then by the time you get to week 4 you could have 4 different meals in the freezer ready to roll. Just batch make one core meal every week and you will always have variety!

 

What About Snacks?

I know when on a fitness journey avoiding unhealthy snacks seems really tough. Well its even tougher if you don’t have healthy snacks around you. So again this comes down to having a plan. Make sure you always have fruits in the fridge, a big bag of mixed nuts, and serve a portion between meals if hungry. Again put the nuts into a small container int he morning and there is your afternoon snack.

 

This Feels Like It Will Take A Lot Of Time & Effort

Does it take some time… yes. But probably much less time than getting home each night, thinking about what you are going to cook, going to the shop, buying it, coming home, cooking it. This will SAVE you a lot of time in the process and effort too.

 

Coaches Favourite Batch Meals

I also thought I would ask the other coaches their favorites batch meals, so here is some more inspiration…

Chris:  I love a good chilli, day 1 with rice, day 2 turn it into a pie with either potato or filo pastry, love it!

Claire: Chicken and broccoli bake

Antony: Sweet potato lasagna

 

I hope that’s given you some inspiration, we would love to know your favourite batch cooking meals, leave us a comment below…

 

Alina xx

 

 


If you are interested in finding out about our programmes here in Esher, and how we may be able to help you get fit, lose a few pounds and inches, then click and here and request a complimentary consultation or give us a call on 01372 231002.

 

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Our Top 10 Home Exercises to Strengthen Your Core – Part 2

Our Top 10 Home Exercises to Strengthen Your Core – Part 2

 

This weeks challenge: Complete all 5 exercises with 10 repetitions, 3-5 sets. Once again, this should only take 10 minutes a day to complete, so no excuses! Having spent last week strengthening a building your core and abs now we have increased the intensity.

1. Dead Bugs

Start by laying on your back on the ground, ensuring your back is flat on the ground throughout. To allow this to happen, your core should be braced the whole time, ensuring the movement is completed slowly and controlled. Hold your arms and legs straight in the air, slowly lower your right arm and left leg until they are around 1 inch from the ground and return to the starting position. Repeat with the opposite arm and leg.

 

2. T Hold

Begin in a pushup position and shift your weight to your left hand which will allow your body to rotate. Keeping your feet stacked on top of each other, raise your right arm into the air so that your arms form a T shape. Hold this position for at least 30 seconds and then return to the starting position and repeat on the opposite side.

 

3. Plank Jacks/Taps

Start in a plank position, with your forearms on the ground, ensuring that your elbows are beneath your shoulders. Tighten your abs to ensure your body is straight from head to toe. Whilst keeping your torso tight hop your feet out wide and then back to the starting position. If at first, you find this a little challenging, simply tap one foot out to the side and repeat on the other side.

 

9. V Ups

Begin by laying on your back with your arms and legs extending. Keeping your knees and elbows locked, Lie faceup with legs and arms extended. Keeping knees and elbows locked, raise your upper body and lower body together, whilst trying to touch your fingers to your toes.

 

10. Boat

Start by sitting on the floor with your knees bent, slightly lean back (ensuring your back stays straight) hold your arms out in from of you and then raise your feet off of the ground making sure your legs stay together. If you can extend your legs out straight so that your body forms a V shape this is great! If not, practice this move with your knees slightly bent and straighten them as you become stronger. You can also raise your arms and open your legs to make it harder.

 

 

I hope by the end of the second week, you’ll be feeling fitter! Send us your best photo of your favourite ab exercise.  

 

If you didn’t see last weeks post click here!

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Our Top 10 Home Exercises to Strengthen Your Core – Part 1

‘Ab’ A Fab March!

 

Here at Pursuit Fitness Training, we are often telling our clients to ‘hold their core’ or ‘squeeze those abs!’ But, what actually is your core or abs? Your core refers to the midsection and is made up of many different muscles around your trunk and pelvis which work together to stabilize your entire body.

Having a weak core can mean that you are more susceptible to poor posture, muscle injuries and lower back pain. Strengthening core muscles can not only help to improve back pain, it can also lead to better balance and stability which is very important in many daily activities.

As well as a well-rounded fitness program, the core element is also important to focus on. Pursuit fitness training has put together 10 of our favourite core & abdominal exercises, which you can do from the comfort of your own home.

 

This week challenge: Complete all 5 exercises with  10 repetitions, 3-5 sets. This should only take 10 minutes a day to complete. Next week we shall be sharing with you 5 harder abdominal exercises for you to try.  

1. Bird Dog

Start by balancing on your hands and knees (on all 4’s). Lift your right leg and left arm and extend your right leg to the rear and reach forward with the left arm, hold this for 3 seconds and return to the starting position. Repeat on the opposite arm and leg and you have completed 1 rep.

 

2. Reverse Crunch

Begin by lying down flat on the floor with your lower back pressed into the ground. Extend your hands alongside your body and bend your knees so that your feet are flat on the floor with your knees at right angles. Contract your abs and raise your knees towards your chest and slowly release so that they return to the starting position.

 

3. Superman

Begin, by lying facedown on the floor with your arms out in front of your body, palms facing down. Contract your abdominals, tighten your glutes and lift your arms, chest and legs off of the ground. Pinch your shoulder blades together and the top and slowly return to the ground.

 

4. Scissor Kicks

Start by lying on your back with your legs extended and feet together. Place your hands behind your head with your elbows wide and contract your abdominals so that you are in a crunched position with your shoulders off of the ground. Raise your right leg to the ceiling whilst keeping your left foot a few inches from the ground and switch legs.

 

5. Plank with Alternating Arm and Leg Raise

Begin in a pushup, lift your right arm and left leg simultaneously, ensuring that your shoulders and hips do not move. Hold for 3 seconds and return to the starting position, repeat on the opposite side.

 

Look out for next weeks post which will have 5 more great ab exercises to add to your workouts.

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I can’t run ……or can I? 10 tips for a successful start to running

OK, so you really want to add a bit of cardio into your fitness routine & running is the most straightforward right? Right! But somehow there’s something stopping you getting out there?

 

Try thinking about it this way & you’ll soon be flying!

 

(more…)

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