1 Small Change Days 10-14

I hope your enjoying making these small changes, I'm certainly enjoying writing down all my hints and tips!

Day 10: Get your Girlfriends involved!

Being supported is really important when your starting something new and possibly out of your comfort zone, with the PHBP I guide and support you on your new Health and Fitness plan, but the more support you have the better. That means getting your family on board. The recipes and flexible training and diet options available means the whole family can get involved too, but what about your friends ?

Well why not join with a friend, train with them, prep meal ideas with them and support and motivate each other. The more support you receive and the more motivated you are the more likely you are to achieve your goals.

If your choosing a Bronze, Silver or gold membership if you join with a friend you will both receive 10% off for the first three months, contact us HERE for a unique discount code.

What about a bit of friendly competition too? For those signing up to our Silver or Gold memberships whichever of you achieves your short term goal first will get their 4th month for free...Celebratory Cocktails on them!

Day 11: Swap Foods to Ramp up the Fat loss

Ok so small changes can get big results!!!

When talking about Fat Loss ALL you need to do is address your energy balance.

You need to use more energy than you consume, so moving more and eating less is a good place to start ( note that you can eat too little calories which is not fun, healthy or sustainable). 

So swapping more calorific foods for food with less calories does work and sometimes you're not really compromising. Try these simple swaps to save on the calories.

Replace-

Normal Butter For Lighter Butter saving 55 calories per 15g serving

A Normal Bagel for a Bagel Thin saving 100 calories per Bagel

Full Fat Coke for Diet Coke saving 139 calories per Can

Normal Cheese for Reduced Fat Cheese saving 40 calories per 30g

Olive oil (15g) for Fry Light  saving 120 calories

Normal crisps for Popchips saving 40 calories per Bag

Full fat sausages for Reduced Fat Sausages can save 100 calories per Sausage

Ben & Jerrys Ice Cream for Breyers/ Halo top Ice Cream  saving 940 calories

That's some big calorie savings for little compromise!

Day 12: Eat more Fibre

Your body breaks down Carbohydrates into sugar (apart from the fibrous ones, fibre kind of just passes through keeping your digestive system healthy). The non fibrous carbs enter the blood system, Insulin is released which then tells your cells to absorb the sugar for you to use or store. 

When talking about Complex carbs these are carbs high in fibre so therefore more nutritious for your body. Fibre also slows digestion so making you feel fuller for longer.

By eating a healthy, balanced, colourful diet at the right calories for you and your goal should provide you with enough fibre (about 30g) a day. By making sure half the carbs you consume are starchy wholegrain carbs, and half the carbs you consume are fruit and vegetables you should be hitting your fibre nutrition goal!

Day 13: Mix up your exercise

Are you doing the same exercise you have always done but not seeing results?

Doing the same workout, not pushing past boundaries and/ or not overloading/ mixing things up will no doubt make you hit a plateau. 

Mix things up, try and increase your weights, throw in some intervals, up your distance, change your training method, hit new PB's and start to see more results. 

I don't believe in the same training program day in day out, The PHBP plans are different each day and we use various training methods to keep the body guessing in order to progress, whether that be to make you fitter, stronger, more toned or lose weight, it's never boring and it's never the same. 

Day 14: Try a Weights Workout

So did you cancel your gym membership? Did you put the dumbells in your amazon basket? Time to get them out and put them to use!

Enjoy...

These exercises alternate between upper and lower, do the first exercise followed by the second exercise then rest and repeat for desired sets. This makes the most out of your rest time.

If you are Pregnant please be sure to reduce the weight you lift by 10% through each trimester and make sure you do not overheat, can hold a sentence whilst exercising, and are well Hydrated.

Beginners & T2, T3- 3 sets 15-20 reps
Intermediate & T1 only- 3 sets 12-15 reps

Use a weight that is challenging but without losing form and comfortable. 

• Lunge

• Press up

• Split squat

• 1 arm row

• Box squat

• 2 Arm row

• 1 leg step up with lat raise at the bottom

• Tricep dips

• Curl to press

• Wide leg squat with front raise

We always encourage a warm up and cool down.