I help Busy Mums and Dads 35-55 to Lose weight by Eating More and Training Less.
03/04/2023
It’s never too late : or your never too old !
How amazing is this another Metabolic Precision trainer. ❤️❤️ mp.
Our MP Member of the Week is the inspirational Elizabeth Ridge who at the age of 78 has just had brain surgery and is training with MP Specialist Kane Patterson!!!
Read more about Liz on https://mp-body.com/new/articles
29/03/2023
Do you have optimal bone health?
Did you know that small bony fish are higher in calcium then most dairy products!
And exercise that involves jumping, and doing weights will increase your bone density rapidly.
As we age the tendency to move away from exercise is a natural tendency.
Alarmingly however whilst women are dieing from heart disease at a higher rate, for men theyre falls as they age actually result in death.
Definintely something for men to be aware of.
so aim to get 5 cups of veggies in your day, exercise and increase your seafood to gain more calcium in your diet.
26/03/2023
# Monday
The Seret of change is to focus all your enegy,
Not on fighting the old But on Building the New
" Socrates"
Happy Monday . life
22/03/2023
Do you crave Chocolate?
One of our many foods that you may have a love hate relationship with but underlying this you need to find out why ?
Is it your gut telling you, you want more ???
Our Brain Gut connection is very powerful one of the biggest things that helps these cravings is to
🔷 Increasing the vegetable matter in your diet stops cravings in their tracks.
🔷 Switch from dairy milk chocolate to %80 Dark pure cocoa.
🔷 Most importantly give yourself time off the processed sugar wagon and before you know it cravings will be minimal.
Enjoy this recipe from the Transformation cook book.
Why do we crave certain foods? - Transformation Cook Book Weight loss is about nourishing, not depriving your body. Our science-based, nutritionally balanced, portion controlled meals make weight loss delicious and easy! Experience safe, satisfying weight loss made simple.
Fssted V's Non Fasted Exercise
The many controversy's that are on social media is crazy🙄🙄. Is it no wonder for anyone that has not trained in nutrition and Exercise that choosing what to eat or what diet to follow or what is right for you creates so much confusion.
Metabolic precision nutrition is all about that you need all !
You need good fats, protein and carbs for over all health.
Research does point to that performance increases when appropriate nutrition is taken before your workout!
👇Read below for more juicy research 😁😁😁😁😁
To date, most investigations on fasted cardio for fat loss have been like this...
Do the exercise test in the lab in the morning (fasted or other) measure respiratory quotients and then the participants are out the lab door before lunch time. Probably off to Maccas or KFC.
Well, most study participants are college students! 🤔😳😆
👉👉👉 Only a few studies have measured fat oxidation (burning) over a full day, 24 hours. No research has systematically examined whether this strategy actually leads to better body composition changes over weeks or months of exercise.
Here’s what we do know.
⛹️♀️ 🚵♂️ 🚣 Exercise only burns around 10 calories a minute at the most! For most individuals, a rigorous, hour-long workout will only burn around 300-500 calories.
👉 Compare that to your average meal, like hamburger and fries those college students are going to devour after their lab test, which easily exceeds 500 cals and then some.
And that’s just one meal. 😳😳😳
👉 While we’re in the lab, did you know that during sleep we utilize predominately fat stores for fuel.
But alas, we don’t wakeup thin do we?
👉 The fact is most people today are doing well if they can commit to 3 to 6 hours a week of physical exercise.
The truth is, the total amount of calories burnt during exercise is a small portion of the day’s energy expenditure – around 15-20%.
A better question would be how can we maximize the effects of exercising? 🤔🤔🤔
Now that’s a great question I’m so glad you asked!
In this regard, it appears that the consumption of protein 30 to 60 minutes before exercise provides the following benefits
✅ Promotes better fat burning oxidation during and after.
✅ Reduces or prevents muscle breakdown
✅ Improves immune response (which can be impaired after exercise)
✅ Reduces the incidence illnesses and infections during an exercise training program.
🔸Don’t fancy gnawing on a chicken leg or slab of tofu before you head out to do your workout? Thankfully a lot of these benefits have been achieved from the consumption of a protein supplement - 15-45grams.
🔹If you’re new to the supplement thing, I recommend you start with a small dose – just 10-15g mixed in water. Just experiment with amounts and types to find what sits well in your stomach
🔸The consumption of a small dose of protein within the hour before you perform cardio may well promote better fat burning along with a host of other important benefits.
Have a great week from deb @ rewiredhealthandwellbeing
18/03/2023
Is this you?
feeling uncomfortable grumpy, because of back pain?
Would you like to save money at the physio? And get of pain faster ?
Read below how large this problem is on a global scale.
Low back pain is a common global problem. The point prevalence of low back pain (LBP) in 2017 was estimated to be about 7.5% of the global population, or around 577.0 million people [2]. (Ihttps://www.iasp-pain.org/resources/fact-sheets/the-global-burden-of-low-back-pain/
LBP has been the leading cause of years lived with disability (YLDs) since 1990 [2] and remains a significant global public health concern as our population changes.
Leading causes are from;
Vertebral damage
strained muscles
poor posture due to too much sitting or standing when in
the workplace.
5 steps to reduce back pain:
1. Strength training to improve your postural muscles and l
ligaments.
2. Monitor your time sitting v's standing
3. Learn how to stretch
4. Trigger point training
5. PNF stretching
As a Movement Restoration Coach trained by a Physio I offer free movement assessments so you can start to move from discomfort to comfort and help you save money on your visits to the physio.
If you would like to book an assessment go to my link below so we can book in a session.👇
https://calendly.com/rewiredhealthandwellbeing/30min
Have a great weekend from Deb@rewiredhealthandwellbeing.
The Global Burden of Low Back Pain - International Association for the Study of Pain (IASP) Lower back pain has been the leading cause of years lived with disability since 1990 and remains a significant global public health concern.
Welcome to Rewired Health and Well Being the 14/3/23
Where it's not all about smashing you in your workouts, but taking into account that every "Body" is different and that what you may need on one day is going to be different 2 days later.
where does it say this in social media that taking into account your daily stress levels effects your performance, and having days where your energy is minimal is a real thing???
Having had adrenal Fatigue myself due to over exercising and Under eating I get it ! Fat loss is hard, when you don't know when to give yourself a brake, and when to push.
And if you're not getting results you are even more frustrated !
5 Key tools for you to monitor your health:
How are you sleeping?
How is your mood?
What is the colour of your Urine? (if you are dehydrated and on the run your body won't let go of fat)
Are you injured often?
How long does it take for you to recover from a session?
Take note of these key indicators and your energy should improve.
Happy Tuesday from Rewired Health and Well Being