Rees Fitness Personal Training
Strength, Fitness & Behaviour Coaching
Solving your hardest weight loss problems…
How to Get Started & how to Keep Going.
Personal Weight Loss Coaching is a customised and unique approach to weight loss. Focusing on identifying and modifying the behaviours that keep you from reaching your goals, you’ll learn how to make sustainable changes to your eating habits, exercise routine, and overall lifestyle.
What are snacks? Snacks are usually little nibbly foods that are eaten between main meals. They are often characterised by being quick to prepare/eat, convenient and portable, so can be eaten “on the go”. Why do we snack? There are many reasons people snack. Just some of these reasons include: The pros and cons of … Read more
It is very easy to take the easy option and slip into a sedentary lifestyle, without really noticing it. Tracking the activity and exercise you do, makes sure you can’t kid yourself into thinking you are active, when you really aren’t.
You can see how active, fit and strong you are now compared to the past or future versions of you.
Your body is the greatest, most versatile gadget you will ever possess. The better you can look after it, the better it will work and the more it will be able to do.
If you put time aside to make the muscles stronger and heart and lungs fitter, you will find:
People sleep better if their body follows a consistent routine at bedtime and in the morning. If the hour or so before you go to bed is always changing, the body has a harder time winding down and moving from an “awake” state, to a “sleep” state.
The healthy eating plate shows that a balanced meal is made up of healthy protein, vegetables, fruit and whole grains. If you know which of these you like eating, you have all the ingredients for healthy, tasty and balanced meals!
A major reason we eat poor quality food is because often we just grab the first food we see, or chuck together a meal at short notice. This usually results in junk convenience foods or meals made up of what happens to be available or what we are “in the mood for”.
It has been shown time and again that we have less willpower and make worse choices “in the moment”, compared to when we plan in advance.
Triggers are things that make you react in a certain way, such as turning toward bad habits or poor quality food/drink. Triggers can be things like:
Eating a full, nutritionally balanced meal makes it less likely for people to “top up” on convinent, highly processed snacks. So wherever possible, aim to make as many of your daily meals balanced, like in the Healthy Eating Plate below…
Your surrounding environment has a huge influence on you What your surrounding environment is is like has a huge effect on you and your behaviour. If your kitchen cupboards are full of crisps, snacks, chocolate etc, then no wonder you are more likely to eat them. So lets make the kitchen as helpful as possible… … Read more
What is protein? What does protein do? Where do we get protein from? Foods that contain all amino acids are called Complete protein sources. Complete protein sources include: But be aware, red meat is also high in “bad” saturated fat. Foods missing some amino acids are called Incomplete protein sources. Incomplete protein sources include: But … Read more
“No one got fat from eating too much fruit and veg” Why add more fruit and veg? There are many benefits to eating a wide range of fruit and veg. Here are just a few: Different coloured fruit and veg are high in different vitamins and minerals. So if we eat a wide range of … Read more
What do fats do? We need fat in our body for a number of reasons, including: As you can see, fat plays an important part in our lives and we need it. But we can choose what kind of fat we eat and where it comes from. We are going to cover 3 main types … Read more
Carbs don’t make us fat…Too many low quality carbs make us fat. What are carbs? Carbs are one of the 3 main food groups (carbs, proteins and fats) and we get them from eating plant based foods. Carbs are our main fuel source, so we need them for activity and exercise. There are 3 main … Read more
“Eat the right things…Eat the right amount of those things” Why use portion control To control our weight, we need to eat healthy, nutritious food. Then we need to eat the right amount of that healthy, nutritious food. And that is where portion control comes in. How to use portion control There are a number … Read more
“You can get unprocessed foods directly from the farm, field, forest or sea.You get processed foods from a factory.” We process foods when we “do” things to them. Some processing is simple/ancient (eg – baking a potato), others are more complex/industrial (eg – making a Mars bar). Below are some simple examples of foods that … Read more
Eat 2-3 balanced meals each day. The idea behind this is to get into a structured routine for your eating. Avoid randomly grabbing snacks here and there. Instead, let your body get into a rhythm of 2-3 set meals, staggered throughout the day (eg – breakfast, midday and evening meals). If we spend some time … Read more
I have spent years now, coaching people through improvements in their eating, drinking and exercise habits. And a common complaint I hear is when people are trying to change, but their partner/housemate/work colleague/best friend is not on board and subconsciously “sabotage” things. This can be in a number of ways, including: Having an important person … Read more
Easy things first. A food diary is simply a log of what we eat and drink throughout the day. If we eat or drink it, we make a note of it, so we can look back at it later and learn from our experience.