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MARATHON TRAINING VIDEO UPDATE!Been a while since I uploaded my training videos but today you have TWO treats!  Video 1:...
19/03/2024

MARATHON TRAINING VIDEO UPDATE!

Been a while since I uploaded my training videos but today you have TWO treats!

Video 1: A little bit about pre-race nutrition
Video 2: My 16 mile wet and windy run on the Downslink (link in comments)

Thanks again for all your support! If you haven't yet donated and you'd like to help me reach my target ahead of the London Marathon - please see the link in the comments! Thank you!

A little bit of a chat about what I'm scoffing the day before a long run - it's important to find things that work for you individually, and what I do may no...

The marathon training continues with 18 miles in the bag this morning! Glad I got it done before the heavens opened! Onl...
19/03/2024

The marathon training continues with 18 miles in the bag this morning!

Glad I got it done before the heavens opened!

Only a bit of drizzle to contend with on my outing to Littlehampton and back!

Very short "long" run this week as I took part (last minute!) in the Brighton Half Marathon!  Please please please consi...
28/02/2024

Very short "long" run this week as I took part (last minute!) in the Brighton Half Marathon!

Please please please consider sponsoring me in my aim to raise £££ for Crohn's & Colitis UK. Thank you!

Link to fundraising page in the comments 😍

A rather short video about when I went to Brighton with the Foxy Ladies to run the half marathon - despite only landing from Singapore the previous day and g...

What to do when you're up North visiting your folks... run of course!  The marathon training must go on!I had grand plan...
26/02/2024

What to do when you're up North visiting your folks... run of course! The marathon training must go on!
I had grand plans of running along the Cleveland Way to gain some experience of coastal running akin to the 58k ultramarathon I have in May... but it didn't work out quite that way!
Here is the link to my latest YouTube video for your amusement...

and still time to donate! I'm around £1k short of my target, so every little helps! Link to my fundraising page in the comments. Thank you!

Oh the mud!! Join me on this week's long run up in Scarborough where I attempt to run part of the Cleveland Way up to Filey and back!There's mud, more mud, ...

Please click the link below and add your contribution to my running playlist!✔️Motivational✔️Funny✔️UpliftingAnything go...
21/10/2023

Please click the link below and add your contribution to my running playlist!

✔️Motivational
✔️Funny
✔️Uplifting

Anything goes - keep my going with your toooons!!!

13/02/2023

So … you know you need to keep a check on your protein intake and prioritise it in your diet…

But... for most of us we haven’t had to think about this before and it’s actually not that easy to hit the targets we set without completely overhauling our diet.

So start slowly.

Make sure for most of your meals you start out by choosing a quality protein source, then add in your vegetables and finally your fats and starchy grains.

You can sneak protein into many dishes too - either with whole foods such as Greek yoghurt or by “cheating” and adding protein powder to smoothies and oats.

Here’s a little video with a few more hints and tips to help you increase your daily protein intake xx

10/02/2023

Are you eating enough protein?!

Have you ever really thought about the importance of this macronutrient when it comes to fat loss?

It’s certainly not “just for bodybuilders”!

Here’s a quick 3 mins of your time to get some education on the PowerNutrient!

29/01/2023

Following on from my last video - here is just HOW you can get on the right track to finally losing FAT for good!

22/01/2023

*** READ BEFORE WATCHING***

I made a mistake in the video with regards to calculating your calories…

It’s weight in lbs x 12 (Not 112!)

Blame my jet lagged head for this error!

23/11/2022

Can we spot reduce belly fat?

For many people this is the area of stubborn fat that just won’t go away - So is there a way we can target this SPECIFICALLY?

Need help with fat loss? Drop me a DM and let’s have a chat 😊

19/11/2022

How to make POO TIME a pleasant experience!

Do you struggle with regular trips to the little girls or boys room?

Is it a struggle to go or are you worried you won’t make it…!!??!!! 😲💩😲

We can all benefit from increasing the amount of FIBRE in our diet - but how much do we actually need and how can we ensure we’re getting enough.

Here is 3 minutes of your day which might help you learn a little about p**p!

You’re welcome!

14/11/2022

Struggling to decide whether you’re going to get a decent night’s kip or get up earlier and make that spin class?!

Which is going to be the better option…?

07/11/2022

EAT MORE PROTEIN TO LOSE MORE FAT

Yup!

Have a little listen to find out THREE reasons why increasing your protein will help you lose MORE FAT when dieting:

You’ll be amazed at number 3!!

5 behaviours you can start TODAY that will improve your mood and wellbeing…⏺ START A MORNING ROUTINEThis doesn’t have to...
26/10/2022

5 behaviours you can start TODAY that will improve your mood and wellbeing…

⏺ START A MORNING ROUTINE
This doesn’t have to be long or complicated - just pick a couple of things for you that you can incorporate into your morning to kickstart the day- examples being 15 mins yoga, 10 mins meditation, drinking a glass of water.

⏺ A DAILY WALK
So underrated - walking is AMAZING for your body and your mind.

⏺ BUILD MEALS AROUND PROTEIN & VEG
This way you will improve the quality of your diet without overcomplicating things.

⏺ GO FOR A WALK AFTER DINNER
This not only aids digestion & glucose clearance but can also help prevent binging later in the evening when most people struggle with overeating l.

⏺ JOURNAL
Whether this be in the morning, afternoon, evening or more than once a day!
Create a positive mindset by practicing gratitude and noting down what you’re grateful for, or brain dump before bed to clear your mind of busy thoughts for a better nights sleep.

PS … SLEEP …

Here’s an extra tip - try to go to bed 15 mins earlier after a wind down routine at night - silence your phone, take a hot bath, drink a camomile tea - sleep is THE MOST IMPORTANT thing you can work on improving for a long and healthy body and mind 😊

Try these 5 (6!) things for 5 days and see how small changes can have big impacts on your daily life!

17/10/2022

Do you have a set of smart scales?!

They’re lying to you!

Bodyweight scales are great for telling you your Bodyweight at that time, on that day, in that place… & so on.

(Of course - we know there are a myriad of variables that will affect this number!)

But what about those special scales that tell you how much body fat you have? Or your muscular density? Sounds like a valuable addition to your success statistics doesn’t it?!

Here are some truths…


What was meant to be kept to less than 3 minutes went on for nearly 10!A little bit about me and how I came to incorpora...
09/10/2022

What was meant to be kept to less than 3 minutes went on for nearly 10!

A little bit about me and how I came to incorporate my passion flying with a love of nutrition and living your best life!

A little bit about me, why I trained to become a nutrition coach and how I juggled my own health and fitness goals whilst flying around the world!

I have been interviewed!!!!Helen Geering, long haul airline pilot and founder of Take Flight Nutrition takes us though h...
07/10/2022

I have been interviewed!!!!

Helen Geering, long haul airline pilot and founder of Take Flight Nutrition takes us though how she balances flight with supporting her clients who are also busy professional women who struggle fitting fat loss into their busy lifestyle - let’s ditch the “despair on a plate” diets we see so often these days!

Helen Geering, long haul airline pilot and founder of Take Flight Nutrition takes us though how she balances flight with supporting her clients who are also ...

05/10/2022

Which diet burns fat fastest?

Spoiler alert… none of them do, it is all to do with the basic premise that if we consume less energy (kcals) than we expend then we will lose weight.

You may have heard a tonne of “data” on such diets as low carb, intermittent fasting, keto etc etc being the best choice for fat loss, but at the end of the day it’s the simple science of using up more energy than you eat

Fat is stored energy, so when we are in a kcal deficit we have to take the extra kcals we need from somewhere else - and this is where we burn fat

(side note : we want to ensure we burn excess fat and not muscle when we diet - this happens through manipulating your protein intake but that’s a post for another day 😜…)

So what IS the best diet for fat loss?

Well, you need to ask yourself the question
“What is the easiest way for me to create a kcal deficit?”

It could be that low card DOES work for you, or that you relish the idea of intermittent fasting- a thorough discussion around your lifestyle and preferences with your coach can help you get to a solution that will work for you SUSTAINABLY, and even ENJOYABLY

Fat loss is hard enough by itself - why make it harder?

All of these diets will work IF you can stick to them - but they all work in the same way!

What do you think of when you hear “resistance training” or “weight training”Do you see vain, egotistical athletes or bo...
30/09/2022

What do you think of when you hear “resistance training” or “weight training”

Do you see vain, egotistical athletes or bodybuilders flexing in the gym?

Most people see building muscle as something for the ‘bros’ or for fitness models wanting to show off their abs

In fact, resistance training is super important for EVERYONE and even MORE crucial for us women over 40 who are starting to see changes in our hormone levels (and what an impact THAT is having on our lives - am I right or am I right?!)

Weight training is super under-appreciated among our population

Building and using our muscles is just as important as diet for our metabolic health - yet the focus always seems to be on demonising sugar, or fat or carbs and not enough on the impact of muscle on our health.

Studies show that strength is highly correlated to all cause mortality - which is basically our risk of death…

THE STRONGER YOU ARE, THE LONGER YOU LIVE AND THE HIGHER YOUR QUALITY OF LIFE

Post menopause our drop in oestrogen does make it harder to build muscle - but it definitely is NOT impossible…

So it does NOT mean GIVE UP!

Just do your best and make sure you’re doing all you can by prioritising PROTEIN in your diet and including some RESISTANCE TRAINING into your week

Whatever age you are, resistance training is one of the best things you can do for your health

When it comes to menopause - our risk of cardiovascular disease, type 2 diabetes and cancer increases and our bone mineral density, muscle mass and mood will all decrease

Guess what…

Resistance training DECREASES the risk of cardiovascular disease, type 2 diabetes and cancer, and INCREASES bone mineral density, muscle mass and yes mood too!

So what should you focus on?

Here are 3 things:

Resistance train ideally 3 times per week

Be aware of your protein intake - aim for 100g per day split between at least 3 meals each with around 25g per serving

Sleep: Ideally 6 to 8 hours tonight with a healthy bedtime hygiene schedule

If you need any help, feel free to drop me a message - I am always happy to help!

29/09/2022

A rather exotic breakfast location- but this is how I fueled my morning!

01/09/2022

Do you struggle staying on track whilst eating out at restaurants?

Here are a couple of tips to help you on your journey to long term, sustainable weight loss whilst still enjoying social occasions!

11/08/2022

How much protein should you eat?

Why is it so important?!

Ever wonder about why there is so much emphasis on protein?

Do you think it’s just for bodybuilders?!

Did you know that if you are wanting to lose fat then protein is potentially even MORE important than to a bodybuilder?!

Here I have a little delve into the ideal amount YOU should be aiming for each day depending on your goals and lifestyle 💪🏻

09/08/2022

What’s more important?

Increased energy or Increased confidence?

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