InsideOut Health & Fitness

02/11/2025

Booking now! 🌟

28/10/2025

It’s that time of year again, and who can resist a truly horrifying set of burpees hey??? 🎃 🦇 🧙 💪

27/10/2025

Scientists Demand Cancer Warnings On Bacon and Ham!
All processed animal derived products are Carcinogenic A1, meaning they definitely cause cancer.

Read on in live links below for more information:

https://www.theguardian.com/society/2025/oct/24/scientists-demand-cancer-warnings-bacon-ham-uk

👉 https://www.theguardian.com/society/2025/oct/24/scientists-demand-cancer-warnings-bacon-ham-uk?CMP=fb_gu&utm_medium=Social_img&utm_source=Facebook =1761376240

26/10/2025

An exciting new class at the Aquadrome, 4.30-5.20 every Friday. We love making fitness accessible for everyone 🌟💪

25/10/2025

Julian, being awesome!

19/10/2025

5 years ago we challenged ourselves to zero food waste!
It’s even harder now that we have a son who changes what he likes on an hourly basis. And being super tired makes it harder to feel motivated!
But, frozen veg when we aren’t sure if we’ll eat the fresh in time, meal planning (which also helps us stay healthy and in shape) and trusting our noses/common sense not just the best before dates are still our most useful tools.

We’re also still freezing things just before they go off (browning bananas make great ice lollies, onions and peppers are great chopped and ready to use in future cooking.. even hummus freezes). We’ve swotted up on the best way to store things (did you know that bread lasts 6 x longer out of the fridge???) and we even have a list of what’s in the fridge and freezer so we don’t forget about it (geeks and proud!). It helps save us money which is a huge, much needed bonus!

We reckon we owe it to the planet, and our waistlines, to be more appreciative of the food we’ve got. Food wastage is responsible for at least 3 times more greenhouse gas emissions than air travel! ✈️

See if you can join us in our zero food waste challenge. I admire the people that manage literally zero but we figure even halving your wastage is a big step in the right direction hey??

12/10/2025

A favourite in our house!
Sprinkle grated or sliced cheese and tomato puree plus anything else you fancy and grill for a couple of minutes!
Getting them involved in what they’re eating is the best way to engage them in food. It might not look the best once they’ve finished but hey, they’ll be super proud of themselves and it’s never too early to talk about what is nutritious 💛

05/10/2025

-Mealtimes are a shared experience and a time for chatting and coming together. Food is the secondary focus.

-Food on the plate is given equal merit. There are no “good” or “bad” foods, no hierarchy; just factual information about the foods that are the most nutritious and why it’s important to make sure we eat nutritious foods.

-There is no pressure to eat just because the clock, and you, have decided it’s meal time. You don’t have to finish your meal if your body is signalling that it’s had enough.

-Food is never used as a reward. (“Eat this and you can have this”). Instead all of the food groups are represented and can be eaten in any order. This actually removes the concept of pudding and the idea it’s even a necessary addition to a meal time anyway.

-Food is never labelled a treat. When a child knows they can have sweets or chocolate another day if they want to, the inclination to devour it or finish every last bit simply because it’s being offered tends to disappear.

-Food is never emotive. “I made this because we’ve had a bad day”, “Eat this and you’ll make mummy happy” etc. Keep it neutral and as a nourishing fuel for the body rather than anything more complex. The joy comes from being together and not from the food itself.

-Parents model eating a wide range of foods, happily try new things, don’t have a specific order in which to eat things and don’t consider sweet food an essential part of any meal time.

We’ve tried these approaches since having Henry. The one I’ve found the most unusual is giving him the sweeter stuff (for example a banana - we are still sugar free 2 and a half years in and going strong!) on the same plate as the “main course” and watching him eat it all at the same time. He has no perception of the “right” order and it’s brilliant to watch him enjoy it all equally.

It’s a minefield. But we’ve got to try, right? Break the cycle. 💛

28/09/2025

I think the assumption is that we spend ages baking fancy sweet potato brownies but the truth is, I keep everything as simple as possible.

Breakfast used to be overnight oats with seeds and berries. Then Henry decided he didn’t want that anymore so currently it’s ryvitas spread with a nut or seed butter, some cashews and berries (I buy frozen because it’s a lot cheaper!)

Lunch is cheese, beetroot and cherry tomatoes. Or a banana with peanut butter. Or Steve’s mum makes amazing wholewheat flour banana and peanut butter pancakes, but I don’t attempt these as I really am crap at cooking - anything!

Dinner is usually something like milk or yogurt as the main source of protein. Occasionally he’ll have a bit of chicken or prawns but the days of him devouring fish and whole drumsticks seem to have left us behind! So I try to throw some almonds on the plate (as they’re the highest protein nut) to boost the protein or he has a packet of broccoli crisps (higher protein veg). He won’t eat fresh broccoli but loves The Giving Tree’s crisp version, and they count as one of your five a day and have no crap in them so I’m okay with that. He is obsessed with wholemeal pitta and so that usually ends up on the plate too, along with some sweet potato that I pre cook and freeze to just pull out in little batches.

Snacks which we always keep in the bag include different nuts (current fave is pecans but we have fun trying new ones), rice cakes, coconut flakes, apricots, apples, pumpkin seeds and we also always have a pot of frozen peas (!). Another snack he likes are cold cooked sprouts. Which I know sounds weird but he’s been given these since he was first eating, so why would he question it?? Now that Rose is weaning, this has been one of her first foods too. Henry also loves 100% dark “choc choc” but we have to hide it or he’d eat a whole bar and be awake forever!!! His favourite thing though, is to go to a supermarket and buy watermelon to eat in the cafe. To him, this is the ultimate special treat!

There are foods he doesn’t like or won’t try and I’m not going to force it. I’m sure he will in time (or maybe he won’t, also fine!). He’s recently got back into raw carrots which I, and my budget, are really happy about. Here’s hoping we are helping him to find overly sugary processed foods a little bit too much further down the line because he’s just not used to them (as he shouldn’t be!) but hey, even if all this effort doesn’t pan out like that then at least we know we started him right 🤞🏻🤞🏻

27/09/2025

In a world where 1st birthday cake smashes and lollipops at the doctors are totally normalised (Henry was literally offered one today!), we really need to ask why we are okay with it all for our children??

https://www.facebook.com/share/p/178AwsyxSE/

New study reveals that limiting sugar in the first 1,000 days of a child’s life has massive life-long benefits by preventing chronic diseases, establishing healthy taste preferences, and supporting proper development. A major study found that early life exposure to lower sugar intake was associated with a 35% reduced risk of Type 2 diabetes and a 20% reduced risk of high blood pressure in adulthood.

The first 1,000 days are a critical window of rapid development for a child’s brain, body, metabolism, and immune system, setting the stage for their future health. Excessive early exposure to added sugars can irreversibly alter development and lead to long-term health problems.

To elaborate, a child’s palate is very malleable during the first 1,000 days. Repeated exposure to sweet foods trains their taste buds to crave sweeter flavors, making them less receptive to naturally sweet foods like fruits and vegetables. By consistently introducing whole, unprocessed foods, you prevent a child from becoming accustomed to the intense, artificially sweet flavors found in many processed snacks. This helps them appreciate a wider variety of foods even later in life.

Also, a landmark study found that people exposed to lower sugar intake in utero and during the first 1,000 days of life had significantly lower risks of developing type 2 diabetes and hypertension.

Also, reducing sugar intake through the first 1,000 days helps combat childhood and adult obesity. Sugary foods and drinks are often calorie-dense but lack nutrients and fiber, which can lead to excessive weight gain. A high sugar diet in childhood is a major driver of obesity, which carries a host of long-term health consequences.

Furthermore, limiting sugar intake during this critical developmental period improves metabolic health. High sugar intake can disrupt the body’s normal metabolic processes and lead to insulin resistance (a leading cause of PCOS, diabetes, and other chronic illnesses). Limiting sugar helps set a healthy metabolic pattern, reducing the risk of fatty liver disease, PCOS, diabetes, high cholesterol and heart disease later in life.

PMID: 39480913

23/09/2025

Job satisfaction at 100% right here.
We all benefit from moving our bodies and Ben here shows that nothing stops us when we just get started 💪🌟

21/09/2025

There has been a lot of criticism around Dianne Buswell dancing on Strictly just days after announcing her pregnancy. Yes, for the average person, suddenly behaving like an athlete when pregnant is dangerous. But if your body is already used to it and your pregnancy is without complications, then maintaining that level is totally safe. This idea that pregnant women should slow down and rest is detrimental to both mother and baby; in pregnancy and in recovery. Yes she may find it all quite tiring but let’s not forget she has an incredibly athletic mindset and that means she won’t be giving in.

I got so fed up with comments while I was pregnant that I was putting my baby at risk by working out as hard as I did. I knew my own body. It’s not risky if you know what you’re doing and you’ve been doing it forever. Maybe those saying Dianne is being selfish should put down the custard creams that they’re telling themselves their bodies *NEED* and do a bit of research into what actually can harm an unborn baby (hint: processed food is up there!)