http://www.remedyfitnessandnutrition.com/

Amanda's Remedy, Bristol (2025)

05/07/2023

Ask Me Anything #16

"If you could recommend one good habit to start with?"

There are so many that I could have picked for this, but I have gone with PRIORITISING HYDRATION 💦

Why? I hear you ask.

Well, keeping hydrated does much more than prevent a dry mouth. Hydration is essential for our survival.

It plays a role in numerous aspects of our health and wellness:
🔹Body Fluid Balance: Water makes up a significant portion of our body weight and is essential for maintaining proper fluid balance.
🔹Optimal Organ Function: Vital organs such as the heart, kidneys, and brain rely on water to perform their functions efficiently and effectively.
🔹Physical Performance: When you exercise or engage in physical activities, your body loses water through sweat. If you don't replenish these fluid losses, you may experience decreased energy, muscle cramps, and reduced performance.
🔹Temperature Regulation: Adequate hydration helps maintain a stable body temperature and prevents overheating.
🔹Digestion and Nutrient Absorption: Water is necessary for digestion, as it helps break down food and supports the absorption of nutrients in the gastrointestinal tract. It also aids in preventing constipation by keeping the stool soft and promoting regular bowel movements.
🔹Joint and Tissue Health: Hydration helps lubricate joints, keeping them flexible and reducing the risk of joint pain and discomfort. Additionally, water supports the proper functioning of tissues, including those in the eyes, nose, and mouth.
🔹Cognitive Function: Even mild dehydration can impair cognitive performance, including concentration, alertness, and short-term memory. Staying hydrated can help maintain mental clarity and focus.
🔹Skin Health: Water helps moisturise skin, promotes elasticity, and contributes to a radiant complexion. Inadequate hydration can lead to dryness, flakiness, and an increased risk of skin problems.

Considering all of this, you can see why ensuring you are adequately hydrated is a pretty good place to start when trying to establish beneficial healthful habits. Especially in this beautiful summer heat 🌞

30/06/2023

Ask Me Anything #15

"Would you say it's better to do a full set of reps with lighter weights or less reps with heavier weights?"

Great question! Like many things, this does not have a straightforward answer.

Firstly, the answer depends on your specific fitness goals and preferences.

Let's unpick both approaches:

FULL SET OF REPS / LIGHTER WEIGHT:
🔹Performing more repetitions with lighter weights can help improve muscular endurance and cardiovascular fitness.
🔹 Lighter weights allow you to focus on maintaining proper form and technique throughout the entire set, reducing the risk of injury.
🔹 Lighter weights put less stress on your joints, making this approach suitable for individuals with joint issues or those who are new to strength training.

LESS REPS / WITH HEAVIER WEIGHT:
🔹Lifting heavier weights for fewer reps primarily targets strength and power development. This approach can be beneficial to increase your overall strength or enhance athletic performance.
🔹Heavier weights generally create a more significant stimulus for muscle growth and hypertrophy.
🔹Working with heavier weights and fewer reps can be time-saving, as it requires less overall volume to stimulate muscle growth. However, it typically requires longer rest periods.

Aside from your goal and preference, factors such as your current fitness level, injury status, specific exercises, and individual response to training will influence the optimal approach for you.

Working with a Personal Trainer, like myself, is a great way to assess the best approach for you at each stage of your fitness journey.

DM me today for Personal Training enquires 💙

26/06/2023

Food Intolerance Testing 🧪
Pic 1-3: before testing.
Pic 4-6: after testing.

See what Lee has to say about his experience with digestive issues and how taking the @ FoodPrint® 200+ with my Nutritional Therapy support has changed his life.

"After years of constant stomach and bowel issues, I’d given up on feeling well. I’d had most of the tests the doctor could offer and still had no answers or improvements.
I experienced issues such as running to the toilet 20 minutes after eating and constant chest pains.
Since working with Amanda my symptoms have eased and now are a thing of the past.
The test showed which foods I should initially either avoid or cut down on with Amanda’s support. After cutting out all the problem foods and supporting my gut health for 12 weeks, we reintroduced one eliminated food at a time and assessed tolerance. If I didn’t experience symptoms I move on to the next one. With no issues, I have reintroduced all foods flagged on my test except gluten. I could never have done this without the help and support of my wife and Amanda (I’d have given up in the first week).
Additionally, I have unintentionally lost 15kg in weight since starting this process and now have a healthier BMI and hip: waist ratio. I find it strange because I eat as much food as before. Plus, I now have more energy and better movement, which aids my physically active job.
It's only now I realise how bloated I was, having gone from a tight 36-inch waist to a comfortable 32 and feeling more comfortable in my clothes.
I am amazed by the results and can honestly say it’s changed my life."

Are you ready to change your life like Lee?

Contact me today to book a free Discovery Call and discuss food intolerance testing and how it may help you 💙

21/06/2023

Protein, is something only bodybuilders need to worry about, right?

Wrong!!

Protein is an essential nutrient that is vital to our overall health and well-being. It's not just for bodybuilders and athletes—it's important for everyone, regardless of age or fitness level!

For most healthy adults, the recommended dietary allowance for protein is approximately 0.8 grams of protein per kilogram of body weight.
Those who engage in regular physical activity or strength training may require higher protein intake to support muscle repair and growth. Depending on the intensity and duration of exercise, protein needs may range from 1.2 to 2.0 grams per kilogram of body weight.

Remember, protein is not just about steaks and chicken breasts! There are plenty of plant-based options for our vegetarian and vegan friends, too. So, whether you choose animal or plant-based sources, prioritise protein and nourish your body for optimal health!

So next time you catch yourself thinking you don't need protein today because you haven't hit the gym, think again!

I tend to incorporate Huel in my breakfast each morning for a convenient way to consume protein whilst on the move. However, supplements are not required to hit your protein targets, and it is important to prioritise whole-food, unprocessed protein sources each day. My go-to's are boiled eggs, fish, chicken, nuts and beans 👌

16/06/2023

Action Shots 📸

A little taster of what my latest bodiclub workouts involve 😏

I put together a Tabata and Legs, Bums & Tums workout with Ollie and the team. Very excited to see the final product.

However, in the meantime, I have some great workouts already uploaded on my Bodiclub profile.

If you want to get your hands on them, all you need to do is head to the Bodiclub website : https://www.bodiclub.com
Sign up for the FREE two-week trial and browse what I and the other fantastic trainers have to offer.

If you like what you see (which I am sure you will), you can continue your membership for just £7.99 per month for unlimited access to the extensive and varied library of workout videos 🙌

Get yourself signed up today!!

Any questions, drop me a DM 💙

12/06/2023

Are you ready to say goodbye to guilt and restriction and hello to a joyful and balanced approach to eating?

Well, luckily for you, I have an available slot this June for one lucky person to unlock their full potential and nourish their body from the inside out.

This is an opportunity to transform your relationship with food and unlock a deeper understanding of its power with my Nutritional Therapy services!

You could experience the incredible benefits of optimised nutrition: increased energy, enhanced mental clarity, improved digestion, radiant skin, and a strengthened immune system. You could embark on a path to optimal health today!

Swipe to see what a handful of my previous clients have to say about their Nutritional Therapy experience.

To find out more DM me today or book a free Discovery Call via the link below 🔗 💙
https://remedyfitnessandnutrition.com/bookings/

11/06/2023

5, 4, 3, 2, 1 take that lunge!

We can go round and round in circles discussing the what ifs, buts and maybes associated with making change in our life but without actual action nothing will change.

You have to get up and make those discussions a reality. We never feel truly ready for change, in all honesty it can be a little scary.

Nevertheless, if that change is going to make you a healthier and happier person, take this as your message to take action today.

For Nutritional Therapy and Personal Training enquiries DM me, let me support you in making the decision to change your life 💙

07/06/2023

Ask Me Anything #13

"I'm scared to weigh when coming home from hols. Is this normal xx"

Firstly, I am sorry to hear this. As a health and fitness professional, It always saddens me to hear such statements.

The association of fear with weighing oneself can be related to issues surrounding body image and self-esteem, plus the societal pressures on appearance and weight. Experiencing anxiety and fear when stepping on a scale can stem from how you perceive your body or believe others may perceive it.

It is important to remember that your body weight alone does not determine your worth or overall health.
While tracking weight can be one way to monitor progress or changes, it should be considered alongside other factors.

To prioritise your health, it's crucial to focus on adopting a balanced approach to health prioritisation, including regular physical activity, a nutritious diet, a positive body image, and overall well-being.

To overcome the association between fear and scale weight, I encourage you to:
🔹 Challenge your negative thoughts. When they arise, consciously challenge and replace them with positive and compassionate affirmations. Practice self-acceptance and remind yourself of your inherent worth beyond physical appearance.
🔹 Cultivate a mindset of gratitude for your body and its capabilities. Focus on what your body allows you to do rather than its perceived flaws. Express gratitude for your body's strength, resilience, and the experiences it enables you to have.
🔹 Shift focus to health and well-being. Instead of solely focusing on external appearance or weight, focus on overall health and well-being. Prioritise behaviours, such as engaging in regular physical activity, eating a balanced diet, and prioritizing mental and emotional well-being.

If you are struggling to nourish a positive relationship between yourself, exercise and what you eat, contact me today 📞💙

02/06/2023

I have some exciting news to share 📣

I am working with a new and exciting online fitness platform with a catalogue of workout videos by trainers, just like me, including various styles and levels of fitness for everyone.
This catalogue will grow and grow as the weeks go on, meaning you'll always have fresh material to dig your teeth into and challenge yourself 🙌

is currently in its soft launch phase. This is an excellent opportunity for all of you to go and give it a try FREE OF CHARGE 🤯

Sample the entire catalogue of workouts and trainers, including myself, free of charge for 14 days. This way, you can ensure bodiclub is the right platform for you. From there, it is just £7.99 per month for access to all of the great workouts has to offer 😍

What's more, you are not tied in for a set period. You can cancel your membership at any time in your account settings 👌

I have some exciting content heading your way after a day of filming with and the bodiclub team yesterday. Keep your eyes peeled 👀

To sign up follow the link below 🔗 💙
https://www.bodiclub.com

30/05/2023

Do you need to reignite your passion?

Have your health and fitness goals from January 2023 fallen by the wayside?

Has the hustle and bustle of day-to-day life taken over and caused you to neglect your intentions for the year?

If so, do not fear. All is not lost. It’s never too late to refocus on your health and fitness goals.

With June approaching, I encourage you to rezoom on your 2023 goals. Bring them back into focus and prioritise them for the remainder of the year.

Are you unsure how to do this?

Please take a read of the latest blog post on my website:

https://remedyfitnessandnutrition.com/reignite-your-passion/

Life is busy, and time is precious, but nothing is as precious as your health. So use this as an opportunity to rezoom and get back in touch with what you truly want to achieve.

For professional support in achieving your goals, this year send me a DM or book a Discovery Call 📞 💙

24/05/2023

Ask Me Anything #12

"Staying active on the weekend, a huge factor on weight loss? Xx"

This is a big question that involves many nuances.

Firstly, let's discuss how exercise contributes to weight loss.
When we exercise, we use energy, and calories are a unit of measurement for this energy.
Therefore, when we exercise, we burn calories. Creating a consistent negative energy balance can contribute to weight loss.
Furthermore, we can build muscle mass through exercise. Muscle mass is more metabolically active than fat mass, meaning we use more energy at rest. This may lead to a consistent negative energy balance and assist weight loss.

Nevertheless, if a negative energy balance is not achieved, weight loss will unlikely be a by-product of exercise.
I want to remind you that exercise is extremely important for our overall health, weight management goals aside.

Now, to cover staying active on the weekend specifically.

There are no set days that you must stay active. This will be unique to you and your situation.
What is important is to evaluate your overall activity levels across the weeks/months/year.
Government recommendations are 150 minutes of moderate-intensity weekly exercise spread over 4-5 days.

Again, it is important to remember that this will not guarantee weight loss. Many factors, such as nutrition, medical conditions, lack of sleep, and muscle mass, can impact weight status.

Personally, I tend to check off my gym-based exercise during the week as I am there for work, making it the most convenient time to do this. This then leaves the weekend to engage with what I call "fun activity". Such as rock climbing, parkrun, walks in nature, lake swimming, Airhop, adventure courses, and so on...

To conclude, the perfect time to be active is the time that works for your schedule. It will not guarantee weight loss, but it can contribute. Plus, weight loss or no weight loss exercise is essential to leading a healthy life.

19/05/2023

Let's talk about moderation vs. restriction.

Both are approaches to managing behaviour or consumption of certain things, such as food and drink.

Moderation involves allowing yourself to engage in the activity or behaviour in limited amounts or within certain boundaries. It allows for a balanced approach to enjoying something without overdoing it. For example, someone who wants to maintain a healthy diet may occasionally enjoy their nutrient-poor but tasty food/drink, but in moderation.

On the other hand, restriction involves setting strict limits on the activity or behaviour. It may involve completely avoiding the action or behaviour altogether or setting rigid rules and limitations. For example, deciding never to eat chocolate again.

Both approaches have their advantages and disadvantages. Moderation allows for a more flexible approach to managing behaviour and can lead to a healthier relationship with the activity or behaviour.
Restriction, on the other hand, can be more effective in managing behaviour in the short term but may lead to feelings of deprivation or frustration and can be challenging to sustain over a more extended period.

There are some situations where a restrictive approach is appropriate, such as abstinence from alcohol, quitting smoking or stopping gambling.

However, I believe, where possible, that when modifying behaviours and actions involving food moderation is a more appropriate approach to serve health and well-being.
As demonstrated by the picture above, there I am, enjoying my favourite Costa Coffee, a drink I consume in moderation supported by my other health behaviours to serve my overall goal of optimal health.

When you work with me as your Nutritional Therapist, no food is off limits, but you will be educated on how foods impact your health and the optimal way to consume them whilst serving your goals and well-being.

I firmly believe that your well-being should not be sacrificed in a quest to achieve your goals.

To find out more about Nutritional Therapy and how it may benefit you, book your free discovery call today or drop me a DM💙

15/05/2023

Ask Me Anything #11
"Pre workout is it worth it?"

I want to start by admitting I have never taken pre-workout supplements and don't ever intend to do so.
My personal opinion is no pre-workout supplements are not worth the money or the potential side effects they can cause, such as anxiety, heart palpitations, jitters, insomnia and digestive upset.
I much prefer a cup of black coffee to give you that pre-workout boost.

Why would someone take pre-workout powder?
Most pre-workout supplements contain a combination of ingredients such as caffeine, beta-alanine, creatine, and nitric oxide boosters. The combination of these ingredients may provide benefits such as:
🔹Increased energy: Caffeine can increase energy levels and reduce fatigue during exercise.
🔹Enhanced focus: Caffeine can also improve mental focus and concentration.
🔹Improved endurance: Beta-alanine can help delay muscle fatigue and improve exercise endurance.
🔹Increased strength and power: Creatine has been shown to increase muscle strength and power output during high-intensity exercise.
🔹Improved blood flow: Nitric oxide boosters can help increase blood flow and deliver more nutrients to the muscles, improving exercise performance.
🔹A better "pump": Nitric oxide boosters can also help increase muscle pumps, which can temporarily increase muscle size and definition.

So why have I never used pre-workout, I hear you asking.
🔹 I do not believe the proposed benefits out-weight the potential side effects.
🔹 It is common for people to become over-reliant on pre-workout supplements, interfering with their ability to perform without them.
🔹 Pre-workout can contain caffeine levels of up to 500mg per serving. 400mg per day is the recommended upper limit for caffeine intake.
🔹Pre-workout supplements contain ingredients such as stimulants, artificial sweeteners, and fillers, which can potentially cause adverse side effects or health risks.

While pre-workout supplements may provide benefits, they also carry potential risks. It is important to research any supplement carefully and consider the potential risks and benefits in light of your individual health and fitness goals 💙

10/05/2023

Stress is a word typically surrounded by negative connotations.
However, thanks to Dr. Hans Selye we can now understand that not all stress is bad for us.

Did you know there are two forms of stress?
🔹 Distress: Stress that is negative and harmful to an individual's health and well-being. This type of stress can be caused by various factors, such as financial problems, relationship difficulties, or chronic illness.
🔹 Eustress: Stress that is positive and beneficial to an individual, such as the stress experienced during physical exercise or when achieving a personal goal.

When exercise is done in a controlled and moderate manner, it can lead to eustress, our positive stress, which can have several positive effects on the body, such as improved cardiovascular health, stronger muscles, enhanced coordination, improved mood and cognitive function.

Regular exercise can actually help to reduce distress, our negative stress, and feelings of anxiety. Additionally, exercise can provide a sense of accomplishment and empowerment, improving overall self-esteem and confidence.

It's important to note that excessive exercise or overtraining may lead to distress. Therefore, it's wise to engage in exercise in moderation and to listen to your body's signals to avoid overexertion. Working with a Personal Trainer is a great way to ensure your training frequency and intensity are appropriate for you to reap the rewards of eustress.

For any enquires, send me a DM today. Personal Training and Nutritional therapy slots available 💙

05/05/2023

"You're a Nutritional Therapist. Surely you don't eat things like that?!"

Above, we have one of the most delicious cookies I have ever eaten.
Gideon's Bakehouse is a dessert shop famous for "the best cookies in Florida".
I opted for their Peanut Butter Crunch, a 1/2lb cookie of pure perfection, in my opinion. I found an empty bench in the sun overlooking the lake and mindfully enjoyed the cookie. Unable to finish it, I listened to my body and saved the remaining cookie for a later date. I again sat down peacefully, free from distraction and mindfully enjoyed the remaining cookie.

As a Nutritional Therapist, I understand the importance of a balanced and varied diet for overall health and well-being. Yet, I also understand that occasionally having foods such as the cookie above can be a way to enjoy a pleasurable experience important for mental and emotional well-being.

Utilising mindful eating techniques is an excellent way to fully enjoy these foods and stay tuned into your hunger and fullness cues.
🔹Slow down: Take time while eating, and thoroughly chew your food. This can help you savour your food's flavours and textures and prevent overeating.
🔹Focus on the food: Avoid distractions while eating. Instead, focus on the food, the taste, smell, and texture.
🔹Listen to your body: Pay attention to your hunger and fullness cues. Eat when you're hungry, and stop when satisfied but not overly full.
🔹Engage your senses: Notice the food's colours, smells, and textures. This can help you to appreciate the food and feel more satisfied.
🔹Be grateful: Take a moment before eating to express gratitude for the food and the people involved in preparing it.

It's important to remember that no single food or nutrient is solely responsible for our health. Instead, the overall quality of our diet and lifestyle habits contribute to our overall health.
I encourage each of you to find a balance that works for you when dealing with foods that do not fit the typical picture of an optimal diet.
Your unique needs and preferences will determine this.

To work with me, book your FREE discovery call today 📞 💙

01/05/2023

Wow, it's been a whole week since I spent my evening discussing all things nutrition with the members at 🤗

Did you miss me?
Not to worry, you can book a FREE Discovery Call with me via the link in my bio 📞

Check out my latest blog post to see how Nutritional Therapy can have a life-changing impact.

https://remedyfitnessandnutrition.com/eating-for-nourishment-not-numbers/

Are you ready to start living your happiest and healthiest life? Get in touch today 💙

26/04/2023

Celebrating my 50th

Wow, what an event to attend for this milestone.
Not only was the setting stunning at Royal Victoria Dock but the atmosphere was incredible with an astounding 699 runners at the start line.

With the London Marathon being held the next day I was amongst a great deal of friendly people getting in their final run before the big day.

Saturday truly highlighted some of the many reasons I love parkrun so much:
🔹Brings like minded people together
🔹Accessible for all abilities
🔹Gets you to explore new sights
🔹There is almost always one close by
🔹Completely free

Head to the parkrun website and seek out your local event. Walk, jog or run it is an event for everyone and a great way to start your Saturday 💙

Amanda's Remedy