Every Step Fitness

Happy Thursday - quiz time! 🍓

Nothing says summer like
Strawberries and cream! So what do you reckon? How many calories in one of these strawberry and cream meringues? Don't google it! No prizes, just a bit of fun!

Give me your best guesses 🤗

(Check back in the comments this evening for the answer!)

How to get bikini ready.. 👙

Summer holidays are here and already people are talking about wanting to get bikini body ready… so here’s my top tips for getting a bikini body! You probably assume you need to lose weight, cut out food groups and foods you enjoy, live on salads, do loads of workouts etc…

Nope - it’s a very simple 2 step process to getting your bikini body.
Step 1 - have a body ✅
Step 2 - put a bikini on it !

Ta da!

Now I realise it’s actually not that simple - and that wanting to look a certain way in your swimwear is totally valid. If you want to lose weight to feel more comfortable when you’re on the beach then that’s great - go for it! However whether you prefer a bikini, a swimsuit, a swim dress , a tankini, a sarong, T-shirt and shorts… whatever.. you’re entitled to wear whatever you like however you like. You deserve to enjoy the sunshine regardless of your shape or size. You don’t have to lose weight to do that! Find a style you like and rock it!

Happy summer!

Xx

Tuesday Tip: Staying Consistent in Summer ☀️

Staying consistent with your health and fitness routine over summer can be tricky. When the temperatures rise routines change, motivation can dip, and suddenly the habits that felt easy in spring start slipping. With a few small tweaks you can keep things going even through the summer heat

1. Move Early
Hot days drain energy fast. Try getting your steps or workouts in earlier before the day heats up. Getting moving early means you’re less likely to skip it due to tiredness or last-minute plans for drinks in the sunshine.

2. Adjust Your Meals
When it’s hot, appetite can drop. Take advantage of this and focus on refreshing, high-protein options that keep you satisfied without feeling weighed down e.g. cold salads with grilled meats, picky bits, fruit salads for snacks etc.

3. Prioritize Sleep
Poor sleep means low energy, low motivation, and more cravings. Hot rooms don’t help so try to keep your sleep environment cool, leaving curtains drawn during the day to avoid the sun heating the room, using fans, opening the windows, investing in cooling bed linen etc

4. Modify Your Workouts
If your gym or home space gets warm, longer rest periods are key. Overheating can affect performance and health. Take your time between exercises, sip (don’t chug) cold water, go for lower impact options etc.

5. Stay Hydrated
Dehydration will kill your energy and make it harder to stay on track. Keep a water bottle with you all day. Coconut water, watermelon, cucumber and other hydrating snacks can give you an electrolyte boost too.

Remember, it’s not about being perfect, it’s about being prepared and consistent. Keep your habits realistic, flexible, and summer-proof.
Happy Tuesday! 🤗
Xx

It’s a proud Pt moment to start the week with some more fantastic PT client results! 🙌🏼

Some amazing results from my lovely client Kristina Askey she’s been doing the online PT with me for the last 6 months! 💜 She had already lost a lot of weight already but wanted help to lose the last bit of stubborn bodyfat, and gain some accountability regarding a diet and exercise routine that she could actually sustain - forever!

She’s a busy working mum, with an active social life, meals out, celebrations, a few holidays and a generally very busy life. She’s also had to deal with a stressful period and bereavement and despite all this she has done absolutely incredibly! The goal was to lose 2-3 percent bodyfat and establish a solid diet and exercise routine. Despite this last bit being the hardest bit to lose she has smashed this goal to pieces and lost an impressive 7.3kg of fat (6.8 percent) and 34.5cm (and gone down a few dress sizes!)! 🥳 And she’s now in a brilliant routine with her exercise.

She’s managed to do this without drastically cutting her calories or going mad with the exercise so she managed to maintain her energy levels to work, and workout! She’s also coped with lots of birthdays and other celebrations and to socialise at the weekends, and go away and keep things under control without being overly restrictive.

I’m super proud of her! 🤗 She’s followed my advice and made some sustainable changes which are totally manageable 🙌🏼

Well done Kris , I’m super proud of you! I think you’ve done amazingly! Thanks so much for working with me and for trusting me! You’re awesome! 💕 # # #

Happy Monday 💖 Have an awesome one! ☀️

Happy weekend! Have a fab one! 💖
🌟🏃🏼‍♀️🚴🏽‍♂️🏋🏼‍♂️👯‍♀️💖
Xx

Happy Thursday - quiz time! 🥔

A perfect little picnic snack today! Pringles minis! So what do you reckon? How many calories in one of bag of these mini Pringles? Don't google it! No prizes, just a bit of fun!

Give me your best guesses 🤗

(Check back in the comments this evening for the answer!)

A summer treat.. 🍦

What’s better for a summer dessert than some ice cream. I don’t know about you but once I start on a tub it’s gone before I even realise it!

Whilst there’s no problem with including any ice cream you like in your diet, if you are trying to lose weight/fat you may find that fitting a whole tub into your calories quite tricky. So you have two options - either limit the amount you have, or swap from a calorie dense type of ice cream to something that’s similar tasting, but lower calorie. There are the obvious swaps to the low calorie brands like oppo or halo top etc but another option is to switch to something else entirely.

In this example switching from the Häagen-Dazs mango and raspberry ice cream to twisters makes a massive calorie saving. You could have 4 twisters for almost a third of the calories of the Häagen-Dazs. As an added bonus the chances of you eating 4 twisters in a row is considerably less than working your way through a tub anyway. Psychologically it’s much easier to work your way through an open tub than help yourself to 4 lollies in a row.

So if you do want to enjoy some
Ice cream but save some cals try going for the lower cal, higher volume option if you can.

🤗xx

Tuesday Tip: Should you avoid ultra-processed foods?
🍪

Ultra-processed foods (UPFs) are vilified across social media at the moment. Eating things like a biscuit or packet of crisps is touted as akin to smoking. So do you need to avoid them like the plague? Probably not!

UPFs encompass a huge range of foods from sweets, crisps and sugary drinks to wholegrain breakfast cereals, fortified plant milks, baked beans, protein yoghurts and even some wholemeal breads. Basically anything that contains ‘industrial ingredients’ you wouldn’t n find in a typical kitchen and often also hyper palatable. However
lumping them all together doesn't tell us much about how nutritious they are.

What matters most is your overall diet. If most of your meals are based around vegetables, fruit, wholegrains, beans, quality protein and healthy fats, then having the occasional biscuit, ice cream or ready meal isn't suddenly going to undo destroy your health.

Equally, if your diet is made up mostly of highly processed foods that are high in calories and low in nutrients, that's a different story. It's the overall pattern that counts, not one individual food.

Context matters too. A protein yoghurt might technically be classed as ultra-processed, but it's very different nutritionally from a packet of biscuits. Looking at protein, fibre, vitamins, minerals and overall nutritional value is far more useful than simply asking, ‘Is it a UPF?’.
In fact even things like olive oil are technically ultra-processed so it’s a silly blanket term to use really.

Rather than fearing foods because of a label, focus on the bigger picture. Build most of your diet around minimally processed foods, enjoy processed foods you enjoy without guilt, and remember that consistency beats perfection every time.

Healthy eating isn't about avoiding one category of food. It's about creating habits you can actually stick to.

Happy Tuesday 🤗
Xx

Happy Monday 💖 Have a fab week! ☀️