Best Pre & Post workout snacks

Fuel Your Workouts and Shed Pounds:
The Ultimate Pre and Post Workout Snack Ideas

Pre & Post Workout Snacks

Hey Hiit2Fit Team

Are you ready to smash those workouts and crush your weight loss goals? Well, Tracey’s Hiit2Fit has got your back. When it comes to getting the most out of your fitness sessions, what you eat before and after matters. That’s why we’ve put together this awesome guide with some seriously delicious and nutritious pre and post workout snack ideas!

Pre & Post Workout Snacks

Pre-Workout Snacks: Energize to Maximize! 💪

  1. Banana Power-up 🍌 Grab a banana for a natural energy boost. Packed with potassium and easily digestible carbs, this fantastic fruit will fuel your workout and keep those cramps at bay.

  2. Almond Butter Bliss 🥜 Spread some almond butter on whole-grain toast. This winning combo gives you healthy fats, fiber, and protein to sustain your energy levels throughout the workout.

  3. Greek Yogurt Goodness 🥣 Go Greek with yogurt! Add some fresh berries and a sprinkle of granola for an ideal mix of protein and antioxidants. This light and refreshing snack will keep you feeling full and focused.

  4. Crunchy Carrot Sticks 🥕 Craving something crisp and refreshing? Munch on carrot sticks! They’re low in calories but high in vitamins, giving you the energy you need without the guilt.

Post-Workout Snacks: Recovery Mode ON! 🏃‍♀️

  1. Chocolate Milk Magic 🍫🥛 Yes, you read that right! Chocolate milk is a fantastic post-workout treat. The mix of protein and carbs helps your muscles recover and replenishes your energy stores.

  2. Quinoa Protein Bowl 🍲 Load up on protein with a quinoa bowl. Add grilled chicken, mixed greens, and your favorite veggies. This wholesome combo will restore your muscles and satisfy your taste buds.

  3. Avocado Toast Delight 🥑🍞 Smash some avocado on whole-grain toast and sprinkle some salt and pepper. Avocado is rich in healthy fats that aid in muscle repair, making it an excellent choice after an exercise session.

  4. Hummus Heaven 🍽️ Dip into a bowl of hummus with veggie sticks or whole-grain pita slices. Hummus is packed with protein and fibre, helping you recover and stay fuller for longer.

Pre & post workout snacks

Get more ideas here – https://www.everydayhealth.com/fitness/what-eat-before-after-your-workout/

Remember, Team, Hydrate, Hydrate, Hydrate! 💧

hydrate

Before and after your fitness sessions, don’t forget to drink plenty of water! Staying hydrated is crucial for optimal performance and weight loss.

Quick Tips to Maximize Your Snacks and Results:

  1. Keep it Balanced: Include a mix of carbs, protein, and healthy fats in your snacks for sustained energy and satiety.

  2. Portion Control: Snack smart by choosing small portions to avoid overeating.

  3. Timing Matters: Have your pre-workout snack 30 minutes to an hour before your session and your post-workout snack within 45 minutes after exercising.

  4. Listen to Your Body: Every person is unique, so find what works best for you and your energy levels.

So, there you have it, awesome Hiit2Fit Team! Fuel your workouts with these delicious pre and post workout snacks, and watch your fitness soar while shedding those pounds. Remember to make healthy choices, but don’t forget to treat yourself once in a while too. You’ve got this! Go show that workout who’s boss! 💃

Keep sweating and stay fabulous!

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Embracing a Fit and Healthy Lifestyle during Menopause

Embracing a Fit and Healthy Lifestyle during Menopause

A Personal Journey with Tracey's Hiit2Fit

Fitness & Menopause

Fitness & Menopause - How we can help!

Introduction

Menopause is a natural stage in a woman’s life that brings about significant hormonal changes. While this transition can present unique challenges, it is crucial for women to prioritise their health and fitness during this time. 

At Tracey’s Hiit2Fit, we understand the importance of maintaining a fit and healthy body, especially during menopause. In this blog, we will explore the benefits of staying active, adopting a balanced diet, and nurturing self-care routines, all while embracing the changes that menopause brings.

The Power of Staying Active

Staying active is a key component of maintaining overall health, and this holds true during menopause. Engaging in regular physical activity has numerous benefits for women experiencing hormonal fluctuations. Physical exercise, such as  high-intensity interval training (HIIT) and Resistance Training programs offered by Tracey’s Hiit2Fit, can help manage weight, strengthen bones, improve mood, and boost cardiovascular health.

By incorporating exercise into your daily routine, you can combat the potential weight gain often associated with menopause. HIIT workouts are particularly effective as they offer short bursts of intense activity, making them time-efficient and ideal for women with busy schedules. Whether it’s cardio, strength training, or a combination of both, finding an exercise routine that suits your preferences and abilities is essential.

Nourishing Your Body

Maintaining a healthy and balanced diet is crucial for women of all ages, but it becomes even more important during menopause. As hormone levels change, the body’s metabolism may slow down, making it easier to gain weight. To counteract this, focusing on nutrient-rich foods is key.

At Tracey’s Hiit2Fit, we emphasise the importance of a well-rounded and varied diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support overall health, boost energy levels, and contribute to weight management.

Additionally, it’s essential to stay hydrated and limit the consumption of alcohol and caffeine, as they can exacerbate symptoms such as hot flashes and disrupt sleep patterns. Prioritising hydration by drinking plenty water and maintaining a balanced diet will help you feel your best during menopause.

Embracing Self-Care

Menopause can bring about a range of physical and emotional changes, and it’s crucial to prioritise self-care during this time. Taking care of your mental and emotional well-being is just as important as physical fitness.

At Tracey’s Hiit2Fit, we encourage our clients to engage in activities that promote relaxation and stress reduction. This can include practices such as meditation, deep breathing exercises, yoga, or indulging in hobbies that bring joy and fulfillment. Creating a balanced lifestyle that encompasses both physical and emotional well-being is key to navigating menopause with grace and resilience.

SELF-CARE IDEAS

Conclusion

Menopause is a transformative phase in a woman’s life, and prioritising your health and fitness during this time is essential. At Tracey’s Hiit2Fit, we believe that maintaining a fit and healthy body is a personal journey that should be embraced with self-compassion and dedication. By incorporating regular exercise, following a balanced diet, and nurturing self-care routines, you can navigate menopause with confidence and vitality. Remember, your well-being matters, and taking care of yourself is the greatest gift you can give during this beautiful chapter of life.

 

Did you find our blog 'Fitness & The Menopause helpful'? Leave us a comment below.

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Weight Loss Struggles

The Real Culprits Behind Weight Loss Struggles:
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Lose weight with Tracey's Hiit2Fit Personal Training Dunfermline

Hey there, fitness enthusiasts,

It’s time to lace up your trainers and get ready for the truth about weight loss. We all know that exercise plays a crucial role in shedding those extra pounds, but have you ever wondered why it’s sometimes an uphill battle despite sweating it out at the gym or your classes. Well, the answer lies in the foods we choose and the not-so-easy-to-maintain calorie deficit. But fear not, because at Tracey’s Hiit2Fit, we’re here to help with a powerful combination of Personal Training and Life Coaching to help you smash your goals and keep them in check.

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POOR FOOD CHOICES


Let's face it: our taste buds can be rebellious little devils when it comes to healthy eating. We've all been guilty of indulging in those tempting treats wreak havoc on our waistlines. That extra slice of pizza or that delicious chocolate cake might bring a momentary burst of joy, but they can sabotage all the hard work we put into our workouts. At Tracey's Hiit2Fit, we understand the struggle and we're here to guide you towards healthier food choices that satisfy your cravings without sacrificing your progress.
LEARN MORE >

THE CALORIE DEFICIT

Creating a calorie deficit is like a mystical equation that seems easy on paper but challenging to execute. Sure, exercise burns calories, but if we're not careful, it's easy to undo all that effort with just a few mindless munching sessions. We often underestimate the calorie content of the foods we consume, leading us down a slippery slope of weight loss frustration. Don't worry, though, because we're not going to let you fight this battle alone. With our dedicated Personal Training and Life Coaching, we will provide you with the tools and strategies to not only achieve a calorie deficit but also maintain it.
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HOW CAN WE HELP with your weight loss struggles?

  1. Personal Training Tailored to Your Needs: Our certified and expert Personal Training will design a workout program that caters to your unique goals and fitness level. Whether you’re a beginner or a regular gym-goer, we’ll push you to your limits and make every session count. We’ll ensure your workouts are a mix of intense HIIT (High-Intensity Interval Training), Resistance Training and Core exercises that torch calories and build strength, giving you the results you crave.

  2. Life Coaching for Sustainable Lifestyle Changes: At Tracey’s Hiit2Fit, we firmly believe that sustainable weight loss goes beyond the workout.  We will work closely with you to identify the emotional triggers behind your food choices and help you develop a healthier relationship with food. Through personalised coaching sessions, we’ll equip you with the mindset and resilience needed to overcome obstacles, make better choices, and maintain your hard-earned progress for the long haul.

  3. Nutritional Guidance for Optimal Results: We know that a well-balanced diet is the key to success. We will guide you towards making smarter food choices, offering practical tips and meal plans that fit your lifestyle. We’ll teach you how to fuel your body with the right nutrients, so you can maximize your workout performance, rev up your metabolism, and achieve your weight loss goals faster.

Conclusion

Losing weight is no easy feat, especially when faced with the challenges of poor food choices and the elusive calorie deficit. But don’t throw in the towel just yet! At Tracey’s Hiit2Fit, we’re committed to empowering you with the tools, support, and guidance you need to overcome these hurdles and emerge victorious. Our dynamic blend of Personal Training and Life Coaching will not only help you shed those unwanted pounds but also cultivate a sustainable and healthy lifestyle. So, let’s start on this transformative journey together, smashing goals and maintaining them with ease. Get ready to say hello to a fitter, happier, and more confident you!

Tracey's Hiit2Fit offers online fitness and online personal training as well as in-person from our studio in Dunfermline.
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8 Best Ways to Lose Belly Fat

8 Best Ways to Lose Belly Fat - give them a try!

Eat a high protein diet

Protein is a vital nutrient for managing weight and to help build lean muscle.

Protein raises your metabolic rate and helps you maintain muscle mass during weight loss. 

Science shows that people who eat more protein tend to have less belly fat.

It’s important to have a good protein source for every meal. For example:

  • lean meat
  • fish 
  • eggs
  • dairy
  • whey protein
  • legumes (Beans, peas and lentils)
  • Soy

High protein foods with help speed up recovery after exercise or injury and help curb hunger. 

8 ways to lose weight
Soluble Fiber

Eat lots of soluble fiber

Soluble fiber dissolves in water and forms a gel. It can help lower blood cholesterol and glucose levels.

Studies have shown that this fiber may promote weight loss by helping you feel full so you are less likely to snack or overeat. Soluble fiber may therefore help you to reduce belly fat.

Here are some soluble fiber sources:

  • fruits
  • vegetables
  • legumes
  • oats
  • barley
  • peas and beans
  • psyllium

This type of fiber promotes movement through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Moderate your alcohol intake

Alcohol can be harmful if you drink too much and can contribute to belly fat.

Studies have shown that heavy alcohol consumption can cause an increased risk of developing excess fat storage around the waist. Cutting back on alcohol may help reduce your belly fat.

You don’t need to give it up completely, but drinking in moderation can definitely help. 

It’s recommended to drink no more than 14 units of alcohol a week, spread across 3 days or more. That’s around 6 medium (175ml) glasses of wine, or 6 pints of 4% beer. There’s no completely safe level of drinking, but sticking within these guidelines lowers your risk of harming your health and gaining excess weight. 

Lowest Calorie Alcoholic Drinks
  • Vodka soda.  
  • Hard seltzer.
  • Tequila with lime
  • Light beer
  • Gin and diet tonic
  • Dry martini
  • Paloma

 

 

Low Calorie Alcohol
sugar sweetened drinks

Limit suger sweetened drinks

Sugar-sweetened drinks are any liquids that are sweetened with various forms of added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose. These drinks can lead to excess belly fat if not consumed in moderation. 

Your brain doesn’t process liquid calories the same way it does food so you’re likely to end up consuming too many calories later on and storing them as fat.

To lose belly fat, it’s best to limit the following drinks:

  • soda
  • punch
  • sweet tea & coffee
  • alcohol mixers containing sugar
  • energy drinks
  • electrolyte replacement drinks

Drink six to eight glasses of water each day instead. Finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them.

 

Do HIIT EXERCISE

HIIT (High Intensity Interval Training) is highly effective as it is time-efficient, improves appetite, cuts cravings and can be customised to suit individual needs. Hiit can be one of the best ways to lose belly fat. 

In a recent study, cardiac rehabilitation patients who stuck to a HIIT regimen lost more belly fat, lost more overall body fat, and gained more muscle.

HIIT helps people to burn fat and carbohydrates within a short period of activity. People who do HIIT may also benefit from a revved up metabolism post-workout. HIIT has been shown to increase resting energy expenditure, which means your body is continuing to burn calories at an elevated rate even after you exercise.

A Hiit workout should last a maximum of 30mins. The three stages of any workout still apply, regardless of how long or intense the session is: warm-up, exercise, cool-down.

Hiit
Resistance Training

Do Resistance Training

Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight. A beginner needs to train two or three times per week to gain the maximum benefit.

Resistance training is an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.

If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.

Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic or Hiit exercise.

Get Plenty Restful Sleep

If you’re not getting enough sleep, you may be at higher risk for having more unhealthy belly fat. 

Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep can be linked to a higher risk of obesity and increased belly fat for some people.

Normally, fat is deposited just under the skin, but a lack of sleep appears to redirect it to the deeper, more dangerous position around the organs.

Getting enough sleep may help prevent increases in calorie intake and appetite that can happen when you’re sleep deprived. Many studies have found that people who are sleep deprived report having an increased appetite and a higher daily calorie intake.

Sleep to aid belly fat
stress and belly fat

Reduce Your Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol which is also known as the stress hormone. Prolonged stress leads to increased blood sugar levels, which makes cortisol levels rise.

To help reduce belly fat, engage in activities that relieve stress such as 

  • Fitness – Get active. Virtually any form of physical activity can act as a stress reliever.
  • Meditation
  • Laugh more.
  • Connect with others.
  • Assert yourself.
  • Get plenty sleep.
  • Keep a diary

Minimizing stress should be one of your priorities if you’re trying to lose weight.

Did you find ‘8 best ways to lose belly fat’ useful? Share your thoughts with us in comments. 

There are no magic solutions to losing belly fat and it requires a lot of effort, commitments and perseverance. 

Trying some or all of the strategies discussed above can help you lose belly fat and improve overall health.

Consider chatting with us today and we can help you with either some Personal Training or Life Coaching. 

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