Personal Training with Rebecca

20/09/2021

Hi all, please share!

If you're tired of dieting and feel fed up with losing weight and regaining, or if you're relationship with food is poor and you dont now where to turn, or if you hide your body because you have been conditioned to think it's not perfect, I have an answer for you.

I am starting an online 8-week course for weight management and will be covering topics such as basic nutrition, body image, sleep and stress, emotional eating, mindful eating and removing toxic diet culture!

The course will start on the evening of Thursday 7th October, via zoom, and depending interest, I may add another group on Tuesday 5th October at 10 am

If you are interested please feel free to message or watsapp me on 07808802884.
A bit of background on me: I am a registered nutritionist on the UK voluntary register for nutritionists and my "day job" is pshychoeducation for weight management. I work with adults to understand their behaviours around food.

My background is a degree on Nutritional Sciences and I have also worked as a personal trainer, in diabetes prevention, sports nutrition and public health.

If you have any questions or just want a chat, please feel free to contact me 😍

04/01/2017

Just in case you were thinking of a cleanse...

This is an excellent article about the 'wellness' market. Lack of evidence, no scientific studies, praying on the desperate and frankly, being way too lackadaisical with people's health.

Wellness is scam. The only thing you're being cured of is your money.

01/01/2017

"Purge your colon!"
"Cleanse your liver!"
"Neutralise your kidneys!"

These are just some of the headlines that I have seen over the last 24 hours.

Lucky for us, we have a system that does all this for us, naturally, already in our bodies.

It's your liver & kidneys. With your stomach, gall bladder and intestines also playing their part. And these marvelous organs ensure that your body rids itself of harmful substances through complex messages and a sufficient amount of nutrients to aid them.

So what do you need to do?

Well, the answer doesn't lie in a very expensive juice only diet. You eliminate whole food groups here that help your natural detox system to work. In fact, you can cause more damage doing this.

Drink green tea or kombucha tea.
Eat lots of veg and fruits- especially the green stuff.
Eat your B vitamins
Drink plenty of water.

That's a good start for you.

30/12/2016

Do you know how much water you should be drinking?

Most people I speak to about their water intake generally don't have a clue, however, when I ask them to track it, even they are surprised at how little they have.

Your body is made up of around 70% Water. That is nearly your whole body. Even your teeth have water in them! Water helps brain function, better skin, aids digestion and weight-loss.

Without water, you cannot absorb some of the vitamins you consume into your blood stream. Vitamins that are essential for optimal health like all the B vitamins and Vitamin C.

Just how essential ARE these vitamins? Read on ...

Folate (folic acid)- creates DNA, fights against birth defects in early pregnancy and helps to keep red blood cells healthy.

Thiamine- is vital in its role of the transport of nerve impulses, breaks down alcohol and helps to metabolize carbohydrates and amino acids

Riboflavin- Protects your bodies cells, also metabolizes carbohydrates, fat and protein, works in synergy with other B vitamins

Niacin- helps with skin cell health, proper function of your digestive system, breaks down fats, can help your body lower bad cholesterol and raise good cholesterol

Pantothenic Acid and Biotin- Allow your body to obtain energy from fats, carbs and protein, pantothenic acid also works with the body to produce hormones and cholesterol

Vitamin B6 - B vitamin powerhouse! Aids with chemical reactions (coenzyme), helps to create nonessential amino acids, breaks down glycogen (a form of stored simple sugar in your body), helps metabolize carbs, fats and proteins and keeps your immune and nervous system healthy.

Vitamin B12- Keeps red blood cells healthy and your nervous system functioning properly, metabolizes fatty acids and amino acids and helps to synthesize the DNA in your cells

Vitamin C - essential for making collagen (keeps bone, skin, teeth and blood vessels healthy), is an antioxidant helping to reduce the risk of some chronic diseases such as heart disease and cancer. It also helps to keep your immune system healthy, but isn't a cure for the common cold as believed.

Can you see now why water is so important?

Get started by buying yourself a water bottle that holds at least 1 litre and get it filled up at least twice to give yourself a good 2 litres in a day. If you exercise for more than an hour, add another pint on top.

A pint of water I might add ;)

08/10/2016

What an interesting title for a sugar alternative product, that is still basically a sugar.

I quit sugar...
And then put another sugar in a bottle...
And made it seem like it's not sugar...
When really, it's just sugar...
And made $$$

If a company made a product called 'I quit caffeine" and the product still contained loads of caffeine, the public would be outraged. Or, I Quit Alcohol' and the product was....a bottle of alcohol.

If a company made a product called 'I quit nuts' and it contained loads of nuts, the public would be outraged.

Biochemically, this is a bottle of sugar. And the 'doesn't contain fructose, therefore is better' is simplistic and invalid.

So why is THIS ok?

*I'm not saying anyone buying this product is silly. Please see below for more

24/09/2016

Do you know how important sleep is for your body?

Quite often we get told we need more sleep, but not the reasons why. So, as well as everything the picture says, here are 3 more reasons why we need to get more sleep (around 7-9 hours a night);

- Cortisol levels increase. This leads to an increase of abdominal fat storage

- Feeling of low glucose. This then leads to binge eating and/or sweet cravings and increased appetite

- Reduced production of serotonin and melatonin. These hormones are essential to stabilize our mood and stress levels. When these decrease we leave ourselves more susceptible to mood swings (depression, anxiety) and insomnia.

Try and help yourself to get an early night by avoiding the TV late at night, getting organised for the next day you don't have to get up earlier and spending 10 minutes in bed meditating, or breathing while reflecting on the good of the day.

You could also try adding magnesium to your evening routine, as this has been known to aid in sleep.

Do you have any tips to help people relax in the evening to get the best nights sleep that they can?

21/09/2016

You can't help but be inspired whenever talking to as their vibrant, energetic and endless passion pours from their efforts in educating the masses on healthy, sustainable and delicious food.

I've definitely chosen the right course.

26/07/2016

Meal preppin'

Seasoned roast veg and chicken breast. Yum.

28/06/2016

A subject I'm quite passionate about and feel should be talked about more.

Once again an fantastic article from Girls Gone Strong.

26/04/2016

Very interesting stuff.

For the first time in history, researchers have isolated the parts of the human genome that could explain the differences in how humans experience happiness. These are the findings of a large-scale international study in over 298,000 people.

15/04/2016

I know a few people in this group who will relate to this.

For those that have never had the displeasure of experiencing anxiety- do not be so quick to judge.

It is an overwhelming, overbearing weight that feels bigger than an elephant sitting on your chest. It's dark, it scary as hell and no amount of 'you're being irrational ', 'just breath and you will be fine', or 'stop over reacting' comments will ever make it any better.

Please; if you know someone who suffers with this awful condition, ask them what THEY need. Do not suggest to them what YOU think they need.

Three key ways to help someone ha ing an attack-

1- get them a glass of ice cold water

2- ask them to sit on a chair and feel it under them as they drink the water, sensing how cold it is

3- fix a protein heavy snack and ask them to taste it.

Helping your friend to acknowledge their senses will help to diminish some of the anxiety. It isn't a cure, it may not work for everyone, but it's a helluva lot better than asking them to 'calm down'

If your friend wants to pace, let them pace.

If your friend need to lay down, let them lay down.

Be compassionate

29/03/2016

Excellent advice here from Danny Lee Fitness.

29/03/2016

First of a a few interviews we have lined up with our European lifters.

A great ready from our youngest competitor Jamila Digankar

28/03/2016

A very interesting read on the gut microbiota of mice and postnatal growth

The intestinal microbiota is necessary to ensure optimum postnatal growth and contributes to determining the size of adult individuals, notably in the event of undernutrition. The key element in this relationship is Insulin-like Growth Factor-1 (IGF-1), whose production and activity are in part cont…

26/03/2016

A little message for you all this Easter;

Eat your Easter Eggs.
Don't stress about the exercise you need to do to burn them off.
Drink water.
Eat nutritious meals.
Enjoy time with Family/friends

AND BE HAPPY!!

Rebecca 'off to eat an Easter egg all in one go' Hellyer