This week’s blog post was written by our Brand Ambassador Jess Redden. Follow her on Instagram @jessredden1 for her latest updates, tips, tricks and workouts. In this blog post, Jess share’s her tips for staying healthy this Summer.
Implement Fitness Friday
Meeting your pals for a burger and chips on a Friday or a few drinks might be a regular part of your routine but sometimes its not the most ideal start to the weekend ahead. Instead, grab a friend and start a new routine of meeting for a new fitness class or a light jog / walk in the park – your body will thank you for it! Check out my travel workout perfect for on-the-go fitness. It can even be done in the comfort of your own home if you’re not traveling!
I would consider myself to be quite an active person but ever since getting my Fitbit I have noticed a huge improvement in my cardiovascular fitness. As I’m a super competitive person, I am always trying to beat my steps from previous days which has led me to ditch the car and walk everywhere! This also leads to extra money for treats for myself from the money not spent on petrol!! More importantly, my Fitbit is getting me out walking so much more than I ever have before. As well as tracking my steps, my Fitbit app allows me to input my food and calories used and burnt for the day for anyone interested in tracking their food. In addition it monitors your heart rate. I also use the mindfulness features on it each night – I personally find it brilliant and a great investment. If you’re new to fitness and exercise, it is certainly a big help with motivation! McCauley Health and Beauty Pharmacy currently has some of their Fitbits on offer as well!
This can be the part that gets tricky for most people. Online and in the media we are bombarded with phrases such as ‘macro counting’ and ‘cutting’ which makes us question should be we too be counting our ‘macros?’ What does it all mean? I am all about realistic and attainable living and goal setting. Nutrition does not have to be complex. To lose weight we need to be in a calorie deficit meaning that we are burning more calories than we take in. This is another reason that I love my Fitbit as it calculates your calories burned and allows you to input your calories too!
In addition, after we exercise we want to rebuild and refuel our muscles and protein is the answer!! I like adding whey protein into my morning porridge or smoothies to make sure I am hitting my protein goals and it also tastes delicious! My diet is full of protein rich foods such as chicken, salmon, eggs and dairy. I just eat a balanced and varied diet and there are no food groups I cut out but I am mindful of taking in enough protein to get the best benefits from my training.
Recently I tried a delicious Optimum Nutrition product for breakfast which contains 20 grams of protein per serving and is low in fat and quick and easy to prepare.
Top tips for increasing protein intake:
- Add chopped nuts and seeds to your breakfast cereal / porridge – high protein nuts and seeds include hemp seeds, pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds and chia seeds.
- When choosing yoghurts in the supermarket, opt for Greek yoghurt or dairy products containing added protein – I love the Glenisk high protein yoghurts.
- Add protein rich foods to your salads – Salads are packed with veggies which are great for providing our vitamins, minerals and antioxidants which help fight disease, but salads rarely contain a good source of protein which will likely lead to hunger pangs an hour or two later!
- 100g serving of each of the following proteins provide:
- Chicken or turkey breast: 30 grams of protein
- Tuna: 26 grams
- Salmon: 25grams
- Cheese: 22 grams
If you are looking for a versatile plant-based option, chickpeas provide 15 grams of protein per cup!
Lastly, don’t sweat the small stuff. We all enjoy eating that donut and sometimes we miss that spin class but we’re all human. Give yourself a pat on the back and start again the next day! Have a wonderful Summer!