Brace yourselves, massive congratulations are in order!

You may have missed the RTE news last night so just in case you haven’t heard already, the three winners of the first ever “Nikafit MEP Challenge” are Alan Daly, Katy Smyth and Andrea Worthington woohoo!!!

Between them in the last 28 days, these three “Go-Getters” have accumulated a whopping 18,389 MEPs!!! That is absolutely unbelievable, when you consider that the World Health Organization's Guidelines for Physical Activity are to perform 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for good health. In MYZONE terms, this equates to 300 MEPs per week and 1300 MEPs per month. (The guys did over 4 times that amount, EACH!)

The current World Health Organisation position statement is that people who consistently hit these levels of physical activity (1300 MEPs per month) :

“have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;are likely to have less risk of a hip or vertebral fracture;exhibit a higher level of cardiorespiratory and muscular fitness; andare more likely to achieve weight maintenance, have a healthier body mass and composition”. (1)

In addition, the World Health Organisation state that:

“For further health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week”. (1)

These higher levels of physical activity promote reductions in body fat, improvements in muscle tone and strength, and equate to approximately 2500 MEPs per month. (The guys did over double that, EACH!)

So, what the hell is a MEP anyway?

MEPs stand for MYZONE Effort Points, and they are the metric for how we measure exercise intensity in the MYZONE system (a heart rate monitoring software that we use in the gym to offer increased accountability, motivation and workout tracking for our members). MEPs are earned by exercising in specific heart rate zones over a period of time. They reward you for how hard you train, meaning the more effort that you put into your workouts, the more MEPs you will get! You can see how many MEPs you are earning at given moment in your workout by checking out your live tile either on the tv in the gym, or through the MYZONE app in your phone if you are getting some extra workouts done at home, away on holiday or simply whenever you feel like it!

Check out the MEPs breakdown image below for an insight to how Myzone Effort Points are earned. The percentages are relative to your own individual maximum heart rate which not only ensures an accurate reflection of effort but also it establishes a level playing field for everybody regardless of your fitness level.

We ran our first Nikafit MEP Challenge from the 18/09/17 to 16/10/17 and the results were amazing!

The goal was to get our “MyZoners” to push themselves harder than ever for the four weeks and they definitely stepped up to the challenge! We offered prizes for the male and female winners to stimulate a bit of friendly competition between members to increase motivation and our clients were more active than ever!

This is the real benefit of MyZone -- It increases exercise frequency and adherence. In 2016 at the IHRSA event, MyZone released stats (from two independent sources) showing that MyZone users trained 33% times more per month than non MyZone users.  Exercise frequency and consistency over time is the key to long term results and that’s why we love MyZone so much!

Prizes this time around included a “Gainz Enhancing” supplement bundle from Discount Supplements for Alan, and for the girls the prize was the “Day Spa Delight Package” each from Druids Glen to help them relax after all their hard work!

Congrats again guys on winning the challenge, your names will now go down in history and people will more than likely sing songs about you! :)

....stay tuned for the next Nikafit MEP Challenge (with a twist) coming this November for your chance to dethrone the current #MEPKing and #MEPQueens and win the most luxurious prize yet!

#MEPLife

Niall

References:

1 - http://www.who.int/dietphysicalactivity/factsheet_recommendations/en/

2 - http://myzone.org

Fertility is a topic that comes up at some point in every woman’s life. As females we not only have to deal with the same stresses as men - getting into college, getting a good job, having a good career, being a good person and so on, but we also have to deal with the added stresses placed on us by the media, family members and any other f**kers with an opinion about this delightful notion that we have ‘a ticking biological clock’ or a ‘fertility window’.

For many women the area of fertility can become one of intense stress and pressure - and considering it should be the most beautiful & natural part of a woman’s life, the way in which society has evolved over the last few decades has unfortunately turned it into a stressful topic for many.

So, as to remove as much stress as possible for you when it does come to the time that you feel ready to start trying, here is a quick blog post outlining steps we can take to help the process.

Unlike the uncontrollable factors such as genetics and age there are many factors, such as eating certain foods and avoiding others, that we can control ourselves without medical intervention to help boost our ovulatory function and our chances of getting pregnant!

One of the big factors that we see playing a HUGE role in reducing ovulation is insulin resistance.

Insulin Resistance is when insulin becomes less able to lower the level of glucose (sugar) in the blood.

Usually, insulin helps sugar move out of the blood and into the body's cells. In the cells, the body can use sugar to make energy. If this does not happen correctly, too much sugar stays in the blood. This is called hyperglycemia. The body realises there is still sugar floating around the body and produces even MORE insulin - and it is this EXCESS INSULIN that causes major metabolic disturbances.

If the blood glucose level is above normal for a long time, this can lead to major health problems such as diabetes, obesity & infertility. [1]

There are lots of different ways to help reduce (or in my own case - reverse) insulin resistance. Let’s look first at the NUTRITIONAL STEPS we can take:

1. Switch ‘simple carbs’ to ‘complex carbs’.

Simple carbs (carbs with little to no fibre such as processed foods, sweets, pastries, cereals, soft drinks & juices) are carbohydrates that are quickly absorbed by the body to produce energy. If we consume a diet high in simple carbs we are more likely to have consistently elevated blood sugar levels and put ourselves at risk of developing insulin resistance, sending our reproductive hormones into mayhem!

By switching to more complex carbs (carbs containing fibre such as fruits, vegetables, whole grains etc) you will not only provide the body with much more valuable nutrients (essential vitamins, minerals, fiber and fatty acids) than processed foods will provide - but you will also slow rate in which blood sugar rises & insulin produces - thus preventing insulin resistance.

Cutting down the amount of carbohydrates you eat (particularly if you're currently eating a highly carb based diet) and replacing it with good fats & protein (coming up next) will help to decrease insulin resistance.

2. Switch from ‘Bad Fats’ to ‘Good Fats’

The consumption of fat in our diet is both highly necessary and beneficial - but it is important that we make ourselves aware about the different types of fat!

Today, in western society the amount of processed foods available to us means that the average citizen is overeating ‘Bad Fats’ and under eating ‘Good Fats’

We have also been let to believe that fat makes us FAT (which is not true - calories make us fat) And while there is 9 calories per gram of fat (so it is important not to overeat any type of fat) good fat is a necessity for optimal bodily functionings - especially for healthy fertility!

Bad Fats (known as saturated or trans fats found in foods such as baked goods, cookies, crackers, packaged snack foods etc) are linked to an increase insulin resistance.

Good Fats (such as unrefined animal fat, fat from fish such as salmon & plant sources such as avocado, olive and nuts - which contain a higher proportion of polyunsaturated or monounsaturated fats and/or higher levels of omega 3s) promote fertility! Not to mention other helpful benefits such as reducing PMS symptoms, increasing energy levels, better moods & mental health - the list is endless ladies!

Bottom line - ditch the processed foods and start introducing foods such as salmon, avocado, almonds, olives, and nuts into your diet! :)

3. Eat Enough Protein

Eating adequate amounts of protein (1.8g - 2.2g / kg body weight) plays an important role in reproductive health and a LARGE percentage of today’s population do not enough protein.

By eating enough protein in your diet you:

Reduce the amount of carbohydrates you need to eat to feel full (thus helping improve insulin sensitivity)Helps you control weight and helps promote weight loss. (excessive weight can cause insulin resistance and/or cause it to become worse - so if you are overweight it is important you take steps to reduce body weight) - increasing protein intake can be a great way to help weight management.

That being said research suggests that diets TOO high in protein can have the opposite effect so it is important to find how much your daily requirement is so that you can make sure you are both getting it and not overdoing it!

Use the following formulas to calculate how much protein you should be eating: [2]

1.8g - 2.2g / kg body weight (0.8g - 1g / lb body weight)

For example: If you weigh 70kg - you should consume between 126g - 154g of protein per day.

Try not exceed 2.8g/kg or 1.3g/lb per day.

For example: If you weigh 70kg consume no more than 196g of protein per day.

4. Cut Down the Caffeine

Limit caffeine intake to 200mg of caffeine daily! (eg. One coffee per day) ‘Willcox et al [3] conducted aprospective study of 104 women attempting pregnancy. Caffeine consumption was recorded at regular intervals as well as daily information regarding menstrual bleeding and intercourse until pregnancy occurred. Women who consumed less than one cup of coffee were twice as likely to become pregnant, per cycle, as moderate coffee drinkers and the risk of not becoming pregnant increases with higher consumption.’

Don’t forget that caffeine is not just in coffee - it is also in tea, green teas, sugary/fizzy drinks and chocolate! So keep all of these foods to a minimum where possible!

5. Try Maintain a Healthy Body Weight

If you are underweight (a body mass index of less than 18.5) or overweight (a BMI of 25 or more) fertility can be affected and your chances of getting pregnant naturally can be reduced!

BMI is not always the best way to assess how weight will affect reproductive function. Because this measurement is based on height and weight it doesn't distinguish between fat and muscle — and fit women have a lot of lean muscle mass. According to William Schoolcraft [4], MD, founder and medical director of the Colorado Center for Reproductive Medicine in Denver and author of If at First You Don't Conceive, ovulation is impaired if body fat is less than 12 percent or more than 30 to 35 percent.

(f you are unsure of your Body Fat % - pop into us for a FREE body fat analysis test)

By using the nutritional steps I have listed above you should be able to maintain a healthy fertility weight.

Tracking your calories using an apps such as ‘MyFitnessPal’ are a great way of keeping an eye on the amount and type of calories you are consuming on a daily basis. Alternatively if you are relatively inexperienced with nutrition enlisting in the help from professionals to guide you through the process can be extremely beneficial. (“Pssst..I've heard of this great gym in Kilcoole…. ” hehe)

6. Exercise!

For sedentary women the subtle physiological changes that come from increasing exercise can highly benefit their odds of conceiving. Exercise improves metabolism and circulation, both of which contribute to better egg production. Regular activity also optimizes your reproductive system by stimulating the endocrine glands, which secrete hormones that help eggs grow. Plus, getting your sweat on is a known stress reliever — a good thing, because stress significantly decreased the probability of conception.

If you are already an avid exerciser and are still having trouble conceiving be careful you are not overdoing it! According to Jamie Grifo [5], MD, PhD, director of the NYU Fertility Center in New York City, More than an hour of vigorous exercise a day can lead to a decrease in the production of the hormones that stimulate ovary function, causing ovaries to become underactive and stop producing eggs and estrogen, in some women. The risk increases with exercise duration and intensity. What's more, Dr. Schoolcraft says, repeated intense exercise sessions cause the body to break down the proteins in muscles, producing ammonia, a pregnancy-inhibiting chemical. So for example if you are playing a high-level sport or marathon training 6 days a week, training up to two times a day, while trying to get pregnant it would be worth cutting back on your training frequency and intensity - For the majority of women however this will not be a concern - daily exercise is HIGHLY beneficial for those TTC (trying to conceive).

So if you are not currently undergoing some form of exercise every day then START, and if you are exercising obsessively or competitively consider cutting it back slightly.

When in doubt with anything, seek the help good personal trainers/nutrition coaches - they are qualified to help you with all of the necessary nutritional and exercises requirements for helping you reach peak fertility - which takes one more stress off your hands! The less stress we have in our lives when trying to conceive the better. Us girls have enough to worry about as it is!

If you currently taking this journey or are thinking ahead for the future and you have any further questions on this topic (or others like it) then do not hesitate to drop me an email at nikafitonline@gmail.com and I would be happy to help!

Katy x

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References:

[1] Wikipedia

[2] Eric Helms, ‘Reflecting on Five Years of Studing Protein’.

[3] Wilcox, A., Weinberg, C. et al. (1988). “Caffeinated beverages and decreased fertility.” Lancet 2(8626-8627): 1453-1456.

[4] William Schoolcraft, MD, founder and medical director of the Colorado Center for Reproductive Medicine in Denver

[5] Jamie Grifo, MD, PhD, director of the NYU Fertility Center in New York City.

Many people understand that proper nutrition and physical activity are essential for weight loss and overall health. Nevertheless, there is a general disconnect with ‘what people know they should do’ and ‘what they choose to do’.

One aspect of this is that in today’s society many people would rather search for a ‘quick fix’ approach rather than put in the work and effort needed to produce the long-term results and success they desire.

In recent years more and more people are beginning to take their first steps towards a healthier lifestyle. They may be well-intentioned, but most are not focused on the long term ‘health’ benefits of a proper diet and a physically active lifestyle. They instead focus on ‘losing weight quickly’ and the aesthetic appeal, rather than on the importance and benefits of long-term optimal health.

Unfortunately, the quick fixes in the health and fitness world often lead to even more negative results. For example restrictive & ’fad’ diets tend to be unsustainable and can lead to poor relationships with food, weight regain, body dysmorphia and the dreaded seemingly never ending cycle of yo-yo dieting!

Nutrition is the basis of living a healthy lifestyle. What some people fail to realise (or they choose not to?) is that there are many additional risks of combining bad food choices with physical inactivity other than simply gaining weight. Little to no physical activity (being sedentary) and poor nutrition are considered major risk factors for several illnesses and medical conditions, including heart disease, diabetes and obesity to name a few.

In general, poor nutrition falls into one or more of the following categories:

 Excess processed foods, which can be high in sodium, sugar, empty calories, and saturated/trans fats.These include: Convenience foods such a crisps, Deli & fast food options such as jambon/sausage rolls and McDonald's, etc.Deep fried foodsMany packaged/processed foods (reading labels is important)Excessive consumption of foods with added sugar such as: Sugar sweetened drinks like coke and fruit juices, milk chocolate and candy.Commercially baked products, such as cakes and cookiesExcess total calories in general

The human race are moving less and less and are consuming roughly 400-500 calories more than we were 30-50 years ago! This is a major contributing factor to increased rates of weight gain and obesity.

The World Health Organisation (WHO) states that physical inactivity is a ‘Global Public Health Problem’ and reports that about 3 million people worldwide die from conditions related to physical inactivity. People of all ages, from children to the elderly, can suffer adverse consequences if they live a sedentary lifestyle and are physically inactive. (1)

Despite incredible advances in technology, including medical technology that helps us to live longer, the lifespan of the average person has started to decline, largely in part due to the rise in chronic diseases. Over time, a sedentary lifestyle and inadequate nutrition can lead to the development of chronic diseases. These diseases are long-term illnesses that are not contagious, diet-related and largely preventable. (2)

Physical inactivity and poor diet often lead to weight gain in the form of body fat and lower levels of lean muscle tissue which leads to a lower Resting Metabolic Rate (3). This means that as you continue to exercise less and lead an unhealthy lifestyle, the slower your metabolism becomes. The result is that your body needs fewer calories for fuel on a daily basis and will be more likely to store excess calories as body fat!

Excessive body fat (especially in the abdominal area) can be associated with insulin resistance, poor cardio respiratory output, high cholesterol, etc. These factors, over time, eventually lead to obesity and other chronic diseases such as diabetes, cancer, osteoporosis and cardiovascular disease. (3)

Chronic diseases account for approximately 63% of deaths worldwide, and the proportion of people dying from chronic disease is steadily increasing at 14% each year. (2) The WHO recently estimated that in developed countries, incidences of chronic diseases are predicted to increase by 10-15% over the next decade. Tobacco use, alcohol consumption, genetics, education, environmental and economic factors also play a role in the development of these diseases.

As chronic diseases are largely preventable, it is important for all of us to work on getting in enough physical activity and couple it with an overall healthy diet, but as we see by the increasing numbers of chronic diseases, this is not the case for many. Our behaviour is literally killing us.

The State of Health in Ireland

In Ireland, we are now averaging a ripe old age of 82.5 years life expectancy; 9th highest in relation to our European counterparts (4). Yet we have a huge problem on our hands in the form of inactivity and poor nutrition leading to a growing battle of obesity and other related chronic diseases.

Total public health expenditure has risen from €13.7 billion in 2007 to an estimated €15 billion in 2017. Estimates for 2017 indicate a 4.8% increase in expenditure from 2016. (5)

Irish data indicates that the current number of adults suffering from chronic disease in Ireland is set to increase to around 40% of the adult population by 2020. (5) According to the Health Service Executive (HSE), chronic disease resulted in 76% of deaths in Ireland in 2015. While in 2011, two in every five hospitalisations were directly related to chronic illness which includes cancer, cardiovascular disease, respiratory disease, and diabetes. (5)

Don't become another statistic.

Obesity

Ireland is the 8th most obese country in Europe; with 69% of men deemed overweight and 26% clinically obese. In women, this figure is slightly lower at 52% of women in Ireland are overweight with 21% classified as obese. (7)

The findings from the Healthy Ireland Survey (2015) indicate that only approximately 1/3 of the adult population is considered ‘physically active’. Of particular importance, those who are obese are more likely to have a low level of physical activity. (6)

The prevalence of obesity amongst men increased from 8% in 1990 to 26% in 2011, and among women, it increased from 13% to 21% over the same timeframe (8).

Data from the 2015 Healthy Ireland Survey shows that 60% of the population aged 15 years and over are either overweight or obese. (6)

Even more alarming is a study published by the Lancet Journal on a trend analysis of obesity rates in 200 countries which predicts Ireland to be the most obese in Europe by 2030; this analysis predicts an estimated 89% of men and 85% of women in Ireland will be overweight or obese. (9)

The fact that six out of every ten of our population is overweight or obese means that Ireland faces a dramatic increase in risk for the other related chronic diseases such as cardiovascular disease and diabetes.  (10)

Cardiovascular Disease

High blood pressure – the major determinant of stroke – affects over a third of the adult population and this figure doubles after the age of 60 years. Globally, 62% of stroke, 49% of coronary heart disease and 14% of other cardiovascular disease has been attributed to inadequate control of blood pressure. (11)

Heart disease & cardiovascular disease remains the most common causes of death in Ireland. It is currently the cause of one-third of all deaths and one in five premature deaths. Approximately 10,000 people die each year from cardiovascular disease – including coronary heart disease, stroke and other circulatory diseases. By 2020, thew number of people with cardiovascular disease is set to increase by 40% according to recent trends brought about by national cardiovascular health policy (12).

Diabetes

Diabetes will be the foremost public health challenge facing the world in the coming years, with the global incidence of diabetes likely to exceed 250 million by 2025. (13) According to the Irish health board, there are 200,000 people in Ireland with diabetes and more than 50% are not even aware that they have the condition. (13)

Approximately 800,000 adults over 40 in the Republic of Ireland are at increased risk of developing (or have) Type 2 diabetes. (6) More alarmingly, there are roughly 300,000 people aged between 30 – 39 that are overweight and not participating in the weekly 150 minutes recommended physical activity, leaving them at an increased risk of the above-mentioned health consequences. This means that there are approximately 1 million adults in Ireland that need to consider making changes to their daily behaviours regarding eating healthy and being more active. (6)

See No Evil, Speak No Evil Hear No Evil: Are We Ignoring the Facts?

What’s surprising is that Ireland as a whole has a greater perceived belief of physical health; with 83% of people who took part stated in the study believe that they are physically healthy! (6)

There seems to be a serious ‘out of sight out of mind’ mentality across the nation. We tend to sweep it under the rug when it comes to confrontational or negative topics. Many people don't want to deal with issues head on and would rather leave it until it’s too late.

Again, one aspect of all of this is that people tend to want something for nothing; especially when it comes to their health and fitness regime. In today’s ‘quick fix mentality’ society people are used to getting what they want almost immediately. People also tend to want a short-term solution rather than putting in the effort that it takes to produce long-term success. Unfortunately, many only see the light and make their health and fitness a priority when it’s too late, but it doesn’t have to be that way.  

We have to realise that the health care system is reactive by design – it treats sick people, but there is a lack of preventing people from getting sick in the first place. The onus is on every one of us to take action.

It is a common assumption that one is healthy if they are disease or symptom-free. We must embrace the concept that the majority of these chronic diseases are a direct cumulative effect of years of consistent poor nutrition and lack of physical activity.

Most people know this already, however, they may not know or understand how to make effective lifestyle changes. Behavioural change is complex, and there are many barriers people can face when making lifestyle changes. Nonetheless, it’s important to take the first step and realise the vastness of the negative health consequences that will arise if we as a nation continue to turn a blind eye to this silent killer.

So how can we make a change? It's quite simple:

Move More. Eat Healthier.

Aerobic exercise (some people refer to this as ‘cardio’) can help to improve your heart health and endurance and aid in weight loss. Being at an optimal weight helps reduce the risk of chronic diseases such as diabetes and heart disease, and can even help to reverse chronic disease.

Resistance/strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, and provide stability to joints. It also helps to achieve and maintain an optimal weight by increasing muscle mass. Muscle is more metabolically active, therefore the more we have, the better we can maintain a healthy weight.

Flexibility exercises may help you to have more range of motion about your joints so that they can function better, and stability exercises may help reduce the risk of falls.

By incorporating exercise into your lifestyle long-term, you can greatly improve your health and reduce your risk of chronic disease. Start with incorporating small amounts at a time, and slowly work your way up. It’s also important to find something you enjoy, and incorporate a mix of aerobic, resistance, and flexibility exercises.

Nutrition

Medical experts have long recognised the effects of diet on the risk of CVD, but the relationship between diet and many other conditions, including specific cancers, diabetes, renal stones, dental disease, and birth defects, have emerged in recent years.

The following lists six aspects of diet for which strong evidence supports a reduced risk of chronic disease: 

Consume healthy types of fats. Replace saturated and trans fats with unsaturated fats, including omega-3 fatty acidsEat plenty of fruits and vegetablesReplace refined grains with whole grainsLimit sugar intakeLimit excessive calories (especially from highly processed, low-nutrient foods)Limit sodium intake

Having said all of this, if it were easy to live a healthy lifestyle, more people would be doing it! Our environments are not always supportive of making healthy choices, for many different reasons. It’s important to know this, and if you struggle with making healthy lifestyle changes, know that you are not alone.

Many people tend to try to take on too many changes at once, and then get overwhelmed and give up, sometimes blaming themselves. If this sounds like you, it doesn’t mean you have failed; it just means perhaps you tried a strategy that wasn’t a good fit for you or you took on too much. We are all so unique, so what works for one person may not work for another.

The secret to success is to break down your healthy living goals into mini goals that are easy to manage and track your progress. Goals should also be SMART which represents ‘Specific, Measurable, Attainable, Realistic, and Time-bound’ (more on this in a later blog post)

Nutrition is a science, and there is so much misinformation out there in the online world.  Please take the time to seek fitness and nutrition information from credible sources, and work with reliable, certified nutrition professionals.

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References

(1) World Health Organisation (WHO) 2017. Physical Inactivity: A Global Public Health Problem. Available from: http://www.who.int/dietphysicalactivity/factsheet_inactivity/en/

(2) WHO, Raising the priority of non-communicable disease in development work at global and national levels. http://www.who.int/ncdnet/events/booklet_20100224.pdf

(3) Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. http://doi.org/10.1002/cphy.c110025

(4) Health in Ireland. Key Trends 2016. Available from: http://health.gov.ie/wp-content/uploads/2016/12/Health-in-Ireland-Key-Trends-2016.pdf

(5) Health Service Executive 2017. Prevention and Management of Chronic Disease. Available from: http://www.hse.ie/eng/about/Who/clinical/integratedcare/programmes/chronicdisease/

(6) Healthy Ireland Survey 2015. Summary of Findings. Available from: http://health.gov.ie/wp-content/uploads/2015/10/Healthy-Ireland-Survey-2015-Summary-of-Findings.pdf

(7) Safe Food Survey 2011. Weight Status of the Population of the Republic of Ireland. Available from:http://www.safefood.eu/SafeFood/media/SafeFoodLibrary/Documents/Professional/Nutrition/Adult-and-children-obesity-trends-ROI.pdf

(8) National Adult Nutrition Survey 2011. Summary Report. Available from: http://www.iuna.net/wp-content/uploads/2010/12/National-Adult-Nutrition-Survey-Summary-Report-March-2011.pdf

(9) Trends in adult body-mass index in 200 countries from 1975 to 2014: a pooled analysis of 1698 population-based measurement studies with 19·2 million participants

The Lancet, Volume 38, Issue 10026, 1377 – 1396. Available from: https://secure.jbs.elsevierhealth.com/action/showCitFormats?pii=S0140-6736%2816%2930054-X&doi=10.1016%2FS0140-6736%2816%2930054-X&code=lancet-site

(10) European Health Interview Survey 2016. Almost 1 adult in 6 in the EU is considered obese. Available from: http://ec.europa.eu/eurostat/documents/2995521/7700898/3-20102016-BP-EN.pdf/c26b037b-d5f3-4c05-89c1-00bf0b98d646

(11) World Health Organisation 2016. Cardiovascular Diseases (CVDs). Available from:  http://www.who.int/mediacentre/factsheets/fs317/en/   

(12) Irish Heart Foundation 2015. The Cost of Heart Failure in Ireland. Available from: https://static.rasset.ie/documents/news/cost-of-heart-failure-report-web.pdf

(13) Diabetes Ireland 2017. Diabetes Prevalence in Ireland. https://www.diabetes.ie/about-us/diabetes-in-ireland/

(14) Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. http://doi.org/10.1002/cphy.c110025

(15) Diet and Chronic Disease - WHO and FAO (World Health Organisation and Food and Agriculture Organisation of the United Nations). 2003. Diet, Nutrition, and the Prevention of Chronic Diseases: Report of a Joint WHO/FAO Expert Consultation. Report 916. Geneva: WHO.

Through my job I get to work with SO many beautiful women on a daily basis and as childbearing is such a magical & natural part of a woman's life I am blessed to have had the opportunity to personal train & teach yoga to ladies trying to get pregnant, ladies on the run up to IVF treatments, ladies that are pregnant and ladies looking to get back into fitness after having their babies. I am also qualified in Pre & Post Natal Exercise, BioSignature Modulation, Precision Nutrition and Yoga Teaching. 

Now that I have shared my own baby news with Social Media I am so excited to start posting about not only about my own experiences with pregnancy but about all things pregnancy in general! 

Over the next few weeks/months I will use this blog (+1Fitness) to post about training, nutrition, and general topics related to pregnancy (pre, during & post pregnancy) that you guys want to talk about such as; hormonal imbalances, foods to help boost fertility, what exercises are safe to do during pregnancy, weight management throughout pregnancy, how to ease back into fitness after birth and so on..! 

*DISCLAIMER - Everyone experiences pregnancy differently and each pregnancy is different to the last, so not everything I blog about will apply to your situation, and I can only share my personal experience and/or research I have studied.

This blog is designed to HELP women that are seeking help when it comes to staying fit pre/during/post pregnancy!

It is NOT designed to make anyone feel guilty about not wanting to keep fit during pregnancy and I have absolutely no judgment toward anyone who decides to do things differently - Once mummy's focus is on what makes her happy - then baby will be happy - and thats what matters most. 

So this first blog post is just an introduction to my own situation and where I'm at now!

Please feel free to send me any questions /topics you are interested in so I can answer them over the next few blog posts! 😊

Where my journey began with all things health & reproduction...

I was diagnosed with PCOS when I was 21 (5 years ago) with a diagnosis of over 20 cysts on each ovary, a lack menstruation and told that my chances of getting pregnant naturally were very slim. I didn't ovulate for over a year and began to really worry about my reproductive future. 

After a few months of being in a really dark place mentally, feeling defeated & angry at something that just didn't seem fair and experiencing all of the usual symptoms associated with PCOS - weight gain, inflammation, hormonal rollercoasters, insulin resistance and so on, I decided that I had two options: Let PCOS control me - or take control of my PCOS. 

That's when my true health & fitness journey began. I decided that I needed take my health into my hands and tackle this head on. I was determined to reverse my PCOS and not become just one of the statistics. 

PCOS STATS

"It is estimated that polycystic ovarian syndrome affects about 8-20% (1 in 10) of women of reproductive age. It is extremely common. The infertility rate with polycystic ovaries is very high. These women usually will have difficulty getting pregnant - and usually require treatment to improve chances for pregnancy.

Some women with polycystic ovary syndrome will ovulate (release a mature egg) occasionally - others do not ever ovulate. 

Women with PCOS are known to be at increased risks for certain other medical problems such as:

Diabetes - women with polycystic ovarian syndrome have a 40 to 50% risk of having diabetes or impaired glucose tolerance by age 40.Endometrial cancer - Increased risk due to the irregular and inconsistent shedding of the endometrial lining (irregular periods)Lipid Abnormalities - Women with PCOS seem more likely to have an unfavorable blood lipid profile which can increase the risk of cardiovascular diseaseHypertensionHeart attackStroke

Fortunately I was able to discover my PCOS early - too many women don't discover it until they are already trying years for children! (Always be curious ladies! Its so important to know whats going on in our bodies - we only have one)

I began to train properly, study nutrition and really look after my mind through yoga and meditation. And while I am no doctor, as far as I'm concerned I have reversed my PCOS (while I still have cysts on my ovaries - I have cleared all symptoms, got my periods back & got pregnant naturally! )😊

NOW 

So I am now 19 weeks pregnant! And having the most amazing experience in the world. I am enjoying second of it so far! OK maybe not every second - nausea isn't THAT fun - but in general I'm one happy camper!

Questions I keep getting asked: 

How far along are you? - 19 weeks When are you due? - Christmas Day!!!! - hoping for him/her to pop out a week early!! hahaDo you have a bump? - Yes a little one (eek so exciting) it just came out of nowhere over the last week or so, before that it just looked liked I'd eaten a big meal!Are you finding out what your having? - Nope! I really wanted to at the start because I was convinced it was a boy and now I really don't think its one more than the other, or care what it is! The more time that goes by the less I want to know!! (In saying that - 20 week scan coming up, well see if curiosity gets the better of us - but for now no!!)Did you get morning sickness? - I felt nauseous most days but in waves - I would go from being hungry to feeling nauseous and back again. But nothing bad at all to the extent I couldn't work or do my usual day to day activities. I got used to it too - so I stopped noticing it as much after the first few weeks! But no actual barfing - thank GOD! 

Highlight so far - feeling the baby kicking for the first time last week!! And non-stop ever since - what a feeling!! Absolutely magical. 

My Training  & Nutrition

FIRST TRIMESTER

For the first 12 weeks of my pregnancy I didn't really train that much - just a little here and there. Not because I think you should stop training for the first trimester - I think you should definitely keep training - but because I work a very physically demanding job lifting weights, demonstrating exercises all day long and teaching 4 yoga classes a week! Turns out making a human is pretty damn tiring at the start so I decided not to do much more than I was already doing in work - it was enough for me at the time! 

I think if you are comfortable with exercise pre-pregnancy then continuing to exercise in some form is SO beneficial! Being active has drastically helped boost my energy levels, my mood and I think is the reason I thoroughly enjoyed my first trimester! It was the days I rested a lot I felt the worst! But that is just me, I've always been very active so it suited my lifestyle! That said, rest is also so so so important throughout the first trimester! So if you are planning on keeping active - find the balance, listen to your body and take naps when you can! (Lots of naps 😋) 

SECOND TRIMESTER 

Now that I am in my second trimester and energy levels are beginning to creep back I am back to training 3 times per week! 

I am doing all the same exercises I was doing before pregnancy (pretty much everything) and just paying the most attention to listening to my body as I train. I am not pushing myself further than I feel comfortable with on any exercise, but still pushing myself as much as I usually would - I enjoy pushing myself.

I am no longer trying to progress much further in terms of adding weights / volume etc. I'm also no longer training to burn calories or keep any sort of physique anymore. I'm now just training to keep muscle mass, keep my body strong and active through my pregnancy, and to release all them happy hormones! 

Pre-pregnancy I would have done my training alone while I wasn't coaching clients myself but now that we have our new trainer Robbie Bourke on board (legend!) I now have the freedom to hop into our small-group model and train with the members which I absolutely LOVE - I don't think I would be able to go back to doing it alone again - I get why they all love it so much now - it makes the world of difference having the motivation, support and fun of the small group atmosphere :D

FOOD(mmmm...fooood..)

So what has my nutrition looked like since getting pregnant? 

You wouldn't even want to know. 😋😂

For the first trimester I did not feel like healthy food whatsoever. Having been a very healthy eater for last few years I was surprised at how little I wanted it! Salt & Vinegar flavoured anything & jambons from the deli across the road seemed much more appealing to me 😊😂

I made an effort to get healthy foods in whenever I could to give my body the nutrients it needed but in general I just went with the flow, and had whatever I felt like at the time! I got chicken fillet rolls, pizzas and lots of other nice foods when I really felt like it. I didn't worry much about it at all! And I think the lack of pressure I put on myself allowed me not to go overboard or binge. I ate good here and there, bad here and there and felt completely ok about it! 😊 

Honestly, it's was nice having an excuse to have the bold foods that I loved that pre-pregnancy I would have allowed myself to feel guilty about.

Now that I am in my second trimester I find I am becoming a lot healthier. A combination of being back into my training which makes me crave more nutritious food, having more energy & less cravings and knowing it's natural 'weight gain time' allows me to feel good about pulling back on all the processed foods! 

But in general I've just taken the approach of going with the flow with both food & training and doing what I feel like on that day or in that moment, because pregnancy is unpredictable, you don't know when a craving will hit or when your body will decide it needs a nap! So my best bit of advice would be not to plan too much, do what feels right for your body, don't put pressure on yourself to do anything you don't want to do! However, do try to plan some exercise each week - even if it's minimal. It will make you feel much better in the long run! 

So that is just a quick introduction to MY situation! Again everyone is different and every pregnancy is different - what works for one person might not for another so I can only share my experience and speak on behalf of myself! 

In our next +1Fitness blog post we are going to delve into the area of fertility - training & nutrition tips to help boost fertility and get that body in a better position for getting pregnant! 

If you have any questions about training and/or nutrition before/during/post pregnancy, or want me to cover any topics in particular just email them to me at nikafitonline@gmail.com and I will answer them in my next blog post! 

Thanks for reading! 😊

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Happy Monday!

Katy 

Our company opened its doors on December 1st, 2016. Directors Niall Mullen and Katy Tanham established Nikafit Studios with a clear purpose. This purpose was to specialise in the provision of world class personal training in small groups of 2-4 people per coach.

Our system was designed to match the needs of the dynamic marketplace that is the fitness industry. Through years of experience it has become increasingly evident that the traditional 1-on-1 personal training model had limited potential as an effective strategy to get long term results. The higher costs associated with 1-on-1 coaching proved a massive barrier to entry for a high percentage of the population. This resulted in the majority of fitness enthusiasts viewing 1-on-1 personal training as a short term solution after which they could continue their training by themselves which for the most part simply didn’t work.

Although people were aware that personal training was indeed the best way to get results, the 1-on-1 setting simply wasn’t sustainable for most. Instead they either opted for the lower budget “bootcamp” or impersonal commercial gym type package (sometimes both). While we recognise as a company that there is indeed a place for such training options, the detailed structure, accountability, progressive programming and expert coaching that our small group personal training system provides produces superior training results and was built around the needs of the client.

People all over the world are unhappy with their appearance. Year after year they try to change their lifestyle only to fail time and time again because they don’t have access to the support and coaching they need. The client needs high quality personal training without the extremely high price tag. This left a void in the marketplace and Small Group Personal Training is a system purposely built to fill that void.

Who we are?

Nikafit (pronounced knee-ka-fit ) Studios, Wicklow’s newest personal training gym are a team of highly motivated, educated and dedicated personal trainers that have already begun to change lives through fitness in the local area. Our mission is to change the way fitness is done in Ireland and elevate the standards of personal training in the industry.

Ok so I know what you’re thinking: “Sounds great, but what the hell does Nikafit stand for?

Nikafit is two words combined together, “Nika” and “FIT” that represent who we are and what service we provide.

The first word Nika is simply a combination of the owners Niall & Katy’s first two initials. This represents not only our connection as a couple but our genuine shared belief that we were both born to help people be happier and healthier. Our goal is to change as many lives as possible through fitness leading to improved overall health, happiness, confidence, vitality and longevity.

What we do?

The second word FIT may seem obvious but it illustrates exactly what we do here at the gym. The letters F.I.T represent the Fully Integrated Training system we have developed to allow our clients to be consistent with their training, and actually deliver the results they want long term.

Our F.I.T system takes a multifaceted comprehensive approach to health & fitness. It is grounded on the principles that govern movement, weight loss, strength development and sports performance and can be adapted to suit people of all ages and abilities. All you have to do is keep show up, be consistent and our team of experts will take care of the rest.

How we do?

We deliver our F.I.T. system through our unique Small Group Personal Training model. Small group personal training is the future of the fitness industry. It provides all the advantages of personal training (high quality coaching, structure & accountability, individual attention, personalised programming) with the additional benefits of offering:

A fun but focused small group dynamicA welcoming friendly atmosphereA flexible timetable so you never miss a sessionUnlimited nutrition coachingUnlimited access to our members only group fitness & yoga classes

What makes the small group system even better is the fact that it is a fraction of the cost of 1-on-1 personal training. This allows clients to finally get back into a routine with their training as they now have a cost-effective, sustainable training option that can deliver real results in the long run, and not just another short term fix for something that needs a long term solution.

Let’s all be honest with each other. Most of us have tried some kind of fad diet / cover model magazine workout combination at some stage in an attempt to look and feel better but it didn’t produce the results we wanted. That’s because to get the results we really want we need to change our habits, behaviours and in turn our lifestyle but this doesn’t happen overnight!

Consistency over time is the key to success in all walks of life and systems are the best way to achieve this. "S.Y.S.T.E.M" stands for “Save Your-Self Time, Effort & Money” and here at Nikafit Studios that is exactly what we want to do for our members. We encourage clients not to waste money on gimmicks or fads but invest their hard earned income in a training team that care about them and have a proven track record of success in the industry.

We strongly believe that the majority of training enthusiasts are being short changed by fitness professionals all over the country. Our mission is to transform the way people think about fitness and redefine the personal training experience for the Irish market.

Going forward our team will be using this blog as a means of giving fitness tips, sharing our opinion and interacting with both the local and online fitness communities. Please subscribe to our email list if you would like future posts sent straight to your inbox and as always, if you want any personal advice on anything fitness related feel free to mail us directly and we will help you out whatever way we can!

Thanks everybody!

See you in the gym,

Niall

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This week I faced one of the hardest obstacles life has ever thrown me. I lost the life of my beautiful little unborn baby.

For people who don’t agree with sharing your personal life on social media then this will not be for you. As I lie here at 4am in my dark bedroom, scribbling this on the notes section of my phone, I wanted to be brutally honest with my feelings so that other women (and men) reading this who have gone trough miscarriages may not feel as alone in an area that is not talked about enough..

So here it goes.

When I was diagnosed in 2013 with PCOS, I feared the worst. What if I couldn’t get pregnant? All I have ever wanted in life is the opportunity to pass on the gift of love and happiness my parents have given to me.

From the day I was told that my chances of this may be threatened my whole life purpose changed. A fire was lit so deep in my belly, and I knew that no matter what the road ahead of me had in store, I would have healthy and happy kids.

Subconsciously every one of my actions began to shift in a direction that favoured my health and my future. I became a personal trainer, I changed around my diet. My interests & studies naturally fell towards nutrition, hormones, women’s health, weight training etc and I devoted my time, energy and career to helping myself and so many people around me get healthier and happier. Everyone who knows me well, knows how excited I am to have kids. Then, when I found a more spiritual path and began meditating, doing yoga and focusing on positivity and happiness, I noticed a shift in my life. I was happier, healthier and more importantly I was curing my PCOS. I decided to ignore all the advice of doctors gave me about medications I could take down the line to ovulate, and decided to try get it back naturally with nutrition and exercise (not planning on actually getting pregnant yet), and to my surprise, I fell pregnant naturally pretty quickly. And regardless of how much believed it would be happen, it wasn’t until it did, that I realised how scared I actually was that I might not have.

So for those couple of weeks (which felt longer than a lifetime) I bathed in what I can only describe as pure inner bliss. Everything I had ever hoped for, had happened without one bit of effort. I felt deserving, smug and honestly a little disappointed in myself for ever even doubting the strength of my mind & body in the first place.

When I told Niall, after emerging in shock from the disabled toilet in the middle of busy London Heathrow Airport, we stood in shock, he held me so tight. I’ll never forget that moment, we couldn’t stop smiling. I was balling crying and hysterically laughing at the same time. Everyone walking past us were staring in confusion. We were so happy. It was our little secret, and for only a few more weeks! When I hit the 7 week mark, my whole world was in place. I was surprised at how quickly I felt ready to share my life with this new bundle of joy nestled so deep inside me, so safe. I had such a strong connection, that words cannot describe, to this little life growing as a part of me. All of a sudden it was no longer about me, I was here now for someone else, to give every ounce of my attention into giving this little life the best chance possible.

The 12 week wait was killing me. I’m an extremely open person and have never been one to keep my private life to myself (as you can tell), so keeping this news to myself was so hard. I wanted to stand at the top of every tall building and shout out so load so that everyone could hear me that I was pregnant. I wanted everyone to know how happy I was, and to feel the joy that was racing through every cell of my body. But of course the ‘silent law’ dictated that I have to keep it quiet ‘just in case’. What a stupid law. As if I’m any less pregnant for those first 12 weeks. As if it means any less in that magical 1st trimester, as it does in the second two. I sure as hell felt pregnant so why can’t I publicly BE pregnant.

“You know, miscarriages are so common”, “you have to be so careful, those first 12 weeks are so fragile”

Yeh yeh yeh..Bla bla bla! This baby isn’t going anywhere, I just know it! After all, i’ve had it hard enough — PCOS, lack of periods, ovulation, years of preparation. I’m pregnant now!! This is it!

I was ready. I was excited. And I was so so happy.

October 8th

I will never ever forget that trip to the bathroom. Seeing that once-white piece of toilet paper, now bright red. My stomach turned and I felt that horrible knot in my throat. And all I could think was ‘no..no…please..no’ I tried to tell myself that it’s ok, don’t panic, there might be nothing wrong, but somewhere deep in my gut, I knew it wasn’t ok. As the day went on the bleeding worsened, and the cramps started to come on stronger and more often.

I felt empty.

People talk all about miscarriages. Google it and you will see the stats on just how many women get them, just how common they are, and that 1 in 4 pregnancies end this way.

But do they ever talk about the emptiness?

The dull heavy sadness that seeps into your body and never leaves.

The feelings of guilt; was it my fault? Was there something more I could have done.

The feelings of embarrassment; will people feel sorry for me? Will they think my body was weak?

The fear; what if this happens again?

The exhaustion; having spent the last 6 weeks in complete tiredness, napping every day, sore boobs, the emotions, trying to keep your life going as usual while all you want to do is nap! Hiding from everyone the most exciting secret of your life.

The disappointment; the only thing you’ve been thinking about for weeks, being taken away from you.

The lying; calling in sick to work, telling friends you’ve got the bug.

Telling people; never getting to announce the amazing news, just the sad news.

I looked forward to telling my dad so bad, I was waiting until he was home from the north, but he got home one day too late. Telling him my news in that way, was the worst thing imaginable. Not getting to share that excitement with him, just the sadness.

The lack of control; I didn’t choose this. It’s so cruel, and there was nothing I could do to stop it.

But, taking aside the emotional pain, no one ever discusses the physical pain either.

The bleeding that goes on and on and on..The constant reminders every time you go to the bathroom that your world has just been turned upside down.

The cramps that grip you for hours and have you curled in a ball in the bathroom floor, wishing you could just go to sleep, and wake up when this horrible nightmare is over.

The nausea; the puking after meals, the dizziness and the feelings of weakness from loosing blood. Constant reminders that your worst nightmare has come true.

No one discusses the contractions, the intense pains of labour without the reward at the end, just emptiness.

Not only having to lose your baby mentally, but physically too. No one warns you about that pain.

Or the lonely nights that follow. After long days spent with friends and family giving you kind words of encouragement. Reassuring you everything will be ok, it just wasn’t the right time. But what if it was? Maybe to me, it felt like the perfect time?

Realising that happiness is starting to find its way back in to your life, only to get into bed that night and realise that your alone again, but this time more alone than ever.

This is how I feel right now as I type.

I would like to take this moment to say that if this process has taught me one thing, it is that my boyfriend Niall is the most incredible man I have ever met. My rock. He held my hand through every bit of physical pain, and he felt every bit of the emotional pain with me. The love I have for him has become something unbreakable after going through this with him, he really is my best friend. And sharing this with him has not only made it easier but us closer. No one really understands your pain, but he did, because it was his pain too. And having someone to be in that dark place with you that fully understands, is something I will eternally be grateful for.

So what happens now?

While I will never get over the pain of losing my first and so-far only baby, I also refuse to let it hold me back. The world decided for me that it was not my time. So I will just have to kick ass until it is. The excitement I have for the future is now so much bigger than the pain I feel about the past. This is just one chapter of my amazing book. Every negative in life, is an opportunity for a positive. An opportunity to grow into a stronger version of yourself. And I know for definite that I am now stronger person because of it. It has given me a new lease of life I have never felt before! To be able to embrace the sides of life now, that I didn’t before I was pregnant, is a gift. I feel younger and more energetic than ever. And to be able to create my future with the love of my life is an absolute blessing.

Miscarriages are a part nature, and nature is so much stronger than we will ever understand. Absolutely everything happens for a reason and life is not to be challenged. If we fight against life we will loose because unfortunately we are just apart of its game! So we must get up, be strong, and play life to our advantage.

Take every opportunity you are given, live outside your comfort zones, take risks, pick happiness over money, live in the moment, love, laugh, smile and appreciate everything amazing that you have in your life. Because you never know when your little life will turn itself upside down.

Shit will always hit the fan, but it’s how you react that will determine your happiness.

I choose to be positive. I choose to be happy.

I will allow myself to feel the pain and sadness, but I will not allow myself to become it.

I will allow the guilt, emptiness and grief to be a part of my past, but not my present.

I choose to have the best life possible. And when it is my time to have lots of babies, I will give them the same positive outlook I have and show them that they too have all the opportunities in the world .

If you have gone through a miscarriage or know anyone that has, talk about it, know that you are not alone, you are not to blame, and that it is ok to feel however you are feeling.

We need to talk more about the things that hold us back, that make us feel afraid and alone. Because we are never alone. Speaking out may change your life, or help one other person that feels the same way as you do, to change theirs.

Take a second to think back to when you first decided to take the plunge into the world of fitness. Everyone around you was hitting the gym and ditching the takeaways, so you decided that you too were ready get your ass into gear! So you head into Penny’s and buy yourself some fab neon gym gear, and off you go! Back then, you had set out with the intention of becoming the healthiest, happiest version of yourself! And somehow today, you find yourself eating more s**t in the evenings and weekends than you did before you started. Your quest for health has led you into this never ending cycle of eating ‘super healthy’ all week, and binging out all weekend. Your quest for physical health - has led to a deterioration of your mental health! Sound familiar? Well then this article might just be what you need, to help turn things back around.

As a personal trainer and lifestyle coach, I speak to girls every day in the gym or online, who voice these concerns saying ‘I'm actually soooo healthy, but for some reason I can’t stay on track on the weekends’, ‘‘ever since I’ve become healthier, I find myself binging out and now have a terrible relationship with food’.  ‘I thought fitness would make me happier, but i’m stressed, anxious, and unhappy’. You would be surprised just how many people face these problems, so believe me, you are not alone. And I know exactly how it feels, as I too have been sucked into the horrible cycle of restriction, guilt & binging! But it no longer controls me. Why? - Well, I took the time to understand it, understand what caused it, and understand what steps were needed to take to prevent it! As with any quest for improvement, comes pressure and a possibility of failure - so it's how we deal with these failures that will determine our happiness & success.

Most people start their fitness journey with SO little knowledge of nutrition, training,  hormones, or how the body works, etc. They jump in all guns blazing, and usually go about things the wrong way. So, as someone who has studied nutrition, hormones, and this topic in detail, I’m here to give you my two cents.

So, how did we get here?

We start out with the intention of looking & feeling better and as we begin to lose the initial weight, we are so happy to see that our hard work is paying off! To do this we cut down our calories and start moving more - and viola..bye bye love handles!

But of course, as soon as we ‘relax’ or go back to eating ‘normally’, back they come, and the cycle begins.

‘Last time I lost weight, I ate less and moved more - so i'll just do that again’. The addiction to losing weight grows, as do the negative feelings towards gaining weight.

This new desire to constantly look a certain way, and the pressure we put on ourselves to ‘get back to our goal weight’ causes an unhealthy relationship with fitness.  

So how can we prevent binges?

1. Don’t Eliminate - Replace.

Yes - eating less will make you lose weight, but what's the point, if we just put it all back on and usually more? Stop eating less, just eat better! (and more!!)

When you cut back on processed foods, excess carbs, sugary snacks - make sure to replace it with lots of veg, protein and fiber. By eating more low calorie, highly nutritious foods such as vegetables, protein, whole grains etc, your body will feel satisfied, fuller and will stop you craving bad foods. The high nutrient content in these foods will promote healthy hormone production - which will de-stress your body, give you more energy and allow your body to work optimally. This allows you to start burning fat from stubborn areas you haven't been able to shift for years!

Eat MORE - and you will lose more weight than eating less - a very hard concept for us girls to grasp, and it takes practice, but trust me, not only does it work - but it is the most enjoyable way to reach your goals - it stops binge eating and gets you out of this stressful cycle!

2. Eat Your Biggest Meals First!

We have so much more determination & willpower early in the day than in the evening, and naturally us women use our this willpower to eat less. Admit it, you're proud when you see it’s already 4pm and all you have had is your small breakfast! – We're all guilty of it! But it is this behaviour that makes it almost impossible to stay away from all those tasty carbs in the evening. What you eat in the morning and afternoon will determine how your evening goes. Have a BIG healthy breakfast & lunch and your body will thank you for giving it all the nutrients it needs. You will have more energy for the day - and whatever you eat in the evening will satisfy you, which reduces cravings/binges and you will in turn eat less overall throughout the day.

3. Think Ahead

To help so many of my clients that are going through this battle, I try help them understand the importance of thinking ahead. To prevent a weekend binge, preparation must start on a Monday, not Thursday/Friday.

Prepare meals so that when you're tired and lazy, you don't reach for something ‘easy’ and unhealthyMake a conscious effort to eat more Monday - Friday, so that the need to over-eat on the weekend reduces. (this is probably the biggest cause of failure)Allow yourself treats during the week - so that the need to eat them on the weekend decreases - Admit it - how many times have you ordered dessert after dinner on friday - even though you're not hungry - ‘ah sure it’s the weekend’ ‘I've been so clean all week’ so you have to - after all, it’s monday again soon! - By having treats during the week, you eat them when you feel like it, not only on the weekend.Make healthy eating something you do 80-90% of the time 7 days a week, instead of 100% all week - and failure every weekend.Think of the week as 7 days, instead of 5 days and a weekend!Think ahead on a daily basis. Don’t let yourself go hungry all day! Eat big meals early on.

4. Be Patient

Stop trying to get results overnight. Obviously the less you eat the quicker you will get results, and going about it the right way will take a little longer to get to your goal. But do you want to get to your goal for one week? Or forever? In 6 months time do you want to still be sitting in the same position as you are now? Having lost loads of weight each week and put it back on, over and over, while spending every day stressed and anxious? Or would you rather have taken it slow, lost it in a really enjoyable stress free way, and be planning the next 6 months, and how much more you can achieve? Think about it.

5. Breathe

And my final point, and probably the most important one - is to breathe.

You don’t wake up one day with an unhealthy relationship to food. It happens over a long period of time. Similarly, you are not going to wake up some day and magically be fine. It takes time and practice.

If you find that you have slip-ups, take a deep breath, bring yourself into the moment - and realise that it’s ok, your getting there, and by coming back to these few simple points in this article, and making an effort to keep implementing them daily you will begin to feel better & improve. Slowly as you start eating more, eating healthier & becoming more balanced you will find yourself in a much healthier body and mind.

However, if these steps don't help, then I would encourage seeking the help of a qualified professional help - as eating disorders are complex - and there is no single solution. Disordered eating isn't just a problem with food, it is usually more to do with body image, nutritional coping strategies, low self-esteem etc. Disordered food behaviours are manifestations of deeper problems, and sometimes in order to help the disordered eating problem, deeper problems must be addressed first.

Focus LESS on calories & MORE on health.

Burn calories with exercise instead of cutting down on food..

Prepare & be aware.

Breath - Smile - Think Positive Thoughts - Enjoy Life.

Katy

If any of these issues are affecting you or if you have any questions (or just want someone to talk to) don't hesitate to drop me a mail: nikafitonline@gmail.com

Or follow my social media platforms for more info, advice, training & nutrition tips:

Snapchat: nikafit1

Facebook: www.facebook.com/NikafitStudios

Instagram: nikafitstudios

Today, I can easily say that I have never been happier, and I have never felt more positive about every SINGLE part of my life (even the bad parts). Anxiety no longer controls me. I no longer worry about irrelevant things, or worry too much about what people think of me - and it is all thanks to one simple thing - positive thinking.

But this isn't about me - this is about YOU. Ask yourself, are you really and truly happy? Or does something hold you back? If, when you read the first paragraph, you thought to yourself, ‘That's well for ya’ Katy, but that's just not realistic, that's not how my life is, or ever will be’ ‘there's too much negative stuff in my life to be that positive’ or ‘oh that's not me - i'm just not like that’ then PLEASE read on.

We all know what positive thinking is, but have you ever made an effort to really practice it?

We've all put time into practicing a hobby, a sport, driving a car, etc, so why don't we practice being happy? We all know that in order to get good at something and make it a part of our daily lifestyle, it starts out as a challenge, and over time, with enough practice it becomes a part of who you are. Positive thinking is no different, and is something anyone can do.

If you find that you are a negative person (or maybe you’re a positive person but think very negatively) it doesn't mean this is who you are, or the way you will always be, it's just the way you are currently thinking right now. You can decide to become more positive, and change your entire life by simply practicing positive thinking.

All you have to do is...well, think positive!

Sounds so simple doesn't it?  But for a lot of people it can be an incredibly hard thing to do.

We get so used to speaking negatively to ourselves, criticizing ourselves, wishing we were different, slimmer, richer, more organised, more caring, a better listener, less selfish, happier, heck - more positive! We worry about the future - the bills we have to pay, the hangovers, the rent that's due, dying! We worry about the past - the friends we let down, the bad food we ate, the workout we missed, the work we didn't get done and so on. The future has not happened yet, and the past cannot be changed - so why is it that we spend ALL of our time RIGHT NOW thinking about it, ruining the only thing that we do have - which is this very moment.

We get so used to negativity that it becomes normal - in fact it is SO much more normal than positivity. Sometimes we even begin to enjoy negativity - getting sympathy. For some, negativity can become their identity.

But there is nothing holding you back from changing this, except you. A simple decision. To think positively.

So, how do we do it?

Well the first thing to do is start becoming a little bit more aware of yourself & your thoughts. Start by trying to notice the negativity. Start spotting it & what causes it. It is this act of being aware that takes your mind away from the past & future and makes you focus on the present!! And then when you are here, try switch the thought to a positive one!

For example, if you are annoyed for eating that slice of pizza last night that you didn't plan on eating, try look at all the good food you did eat that week, and focus on the more positive side of things. Realise its in the past, so draw a line and focus on the present, and something you can do NOW that's positive!

Here is a great exercise I get my clients to start with, which you should try too: When you wake every morning, before you get out of bed, close your eyes and think of one or two things that you are really grateful for in your life. Let that something bring a smile to your face, and enjoy the happiness it brings to your body. Starting your day on a positive note can have a HUGE impact on your day.

As I said, it is a slow process, and some days thinking positively is harder than others (and some days you just don't bloody want to!!) But the option is always there (and it’s always the better option)

If at the start, it takes you a month of negativity to remember ‘oh shit - I forgot about that whole positive thinking buzz’ - that's ok, you are now aware again, and so from here, keep going. The more and more you remind yourself, the less often you begin to have to. As time goes by, and you are shifting negative thoughts into positive ones more often, the switch becomes more familiar and easier, and thus you are in a more positive mindframe more often.

And voila - you are a more positive person. Granted, nobody is positive ALL of  the time (well that I know - I know I sure still have my down days) But patience, practice and positivity are the key.

Why not do it right now? yes NOW! Stop reading this article after this paragraph - Close your eyes - stop thinking about the future & worrying about the past, be fully in the moment, smile and think positive. :)

See, you're already a much happier version of yourself!

If you liked this sort of blog post, please make sure to let me know - I do a lot of this sort of stuff with my classes & clients, but i'm new to the blog writing scene. So I would love to hear from you if found this post useful! :)

Thanks for reading peeps - keep smiling :)

Katy

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Ever wonder why you can’t stop picking at food in the evening? You eat so well all day, and then as soon as you get home it all goes down the drain? You’ve had a big dinner, your full, but for some reason you’re not satisfied? Hmm.. what else can I have? Shit, did I really just eat seven chocolate biscuits?

Well, fear not, the solution to evening munching is quite simple. EAT MORE FOOD early in the day. Naturally, we have more energy and far more will-power in the first half of the day then in the evenings. What most people do, when trying to lose weight, is use this willpower to eat as little calories as possible. Admit it, you're proud when you see it’s already 4pm and all you have had is your small breakfast! – We're all guilty of it! But it is this behaviour that makes it almost impossible to stay away from all those tasty carbs in the evening.

Give this a try. Use the first half of your day when your will-power is at its peak, to get as much healthy & nutritious food into you! Have a BIG healthy breakfast AND lunch! And you will find that come dinner time a) you’re not as hungry and b) when you eat your body feels satisfied, and your mind wanders from its usual ‘hmm what else can I have’ antics.

Sometimes you don’t even noticed it's worked as you are busy doing other things (like...actually living your life) until the next day when the penny drops and you realise ‘gosh, I really didn’t think about food at all last night’

In the evenings were tired, less motivated and more likely to make unhealthy choices. But in the morning it’s easy! So use that energy as a window of opportunity to fill yourself up on lots healthy food and allow your evenings become less stressful! Give it a try! You won’t believe how much of a difference it will make! You’ll wish I wrote this article sooner!

Make sure to let me know when you’ve tried it! - Your welcome in advance ;)

(Disclaimer: this article contains discussion regarding poops & farts)

So, before we talk poop, what is fibre, you ask?  Fibre is a complex carbohydrate (type of sugar). Unlike other carbohydrates, which are broken down by the body to provide fuel in the form of glucose, fibre cannot be digested by the human body.

Fibre is present in lots of unprocessed carbohydrate foods, and comes in two different forms – soluble and insoluble. Both help our body in different ways, so it is important to get a combination of both!

Soluble Fibre – found in oats, barley, nuts, dried beans, flax, veg (such as tomatoes and carrots) and fruit (such as bananas and apples) – helps reduce cholesterol levels and helps constipation by softening stools.

Insoluble Fibre – found in dark green leafy veg, fruit & root veg skin, whole-grain products, seeds and nuts – is not broken down and adds bulk to stools, which helps move our food through our digestive system, helping us poop and keep our bowels nice and healthy!

Why is it important we get enough fibre? – Well, fibre keeps us fuller for longer which aids fat loss, it lowers fat & cholesterol levels, reduces the risk of colon cancer, heart disease and diabetes. It also gives us a healthier gut, improves digestive health and of course –it helps us poop! And let’s face it – there is nothing worse than being sluggish & constipated!! (And there is nothing better than a nice healthy poop routine!!)

BUT, BE WARNED – too much too soon, and we can run into digestive problems, such as wind, bloating and cramps!! So it is important that we introduce fibre slowly, and find the balance!

So, therein lies the question - how much should we have?

Females – aim for about 35g per day! Men – around 48g!

To try get more fibre in your diet, try:

-       Adding more veg to meals

-       Leaving the skins on your fruit & veg

-       Adding pulses like beans, lentils or chickpeas to stews, curries and salads.

-       Switching to wholemeal or granary breads, and choosing whole grains like whole wheat pasta, bulgur wheat or brown rice.

-       When snacking, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.

Happy Pooping Folks!

Katy

IG: @katy_nikafit

Snapchat: @nikafit1

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