News – Green Gym Group

Everything you need to know about fat loss/weight loss!

Had an AWESOME question about weight loss recently

And is it literally just a calorie deficit and that’s it? Or is there more to it?

by Grant Alexander

So for the purpose of WEIGHT loss as in literally just the number going down in the scales it’s really important to bear in mind that hour to hour and week to week we can have natural weight fluctuations.

If I’m dehydrated I’ll lose weight, nothing to do with body fat but the scales show a lower number.

The thing is it also works the opposite way too so if you’re well hydrated you may increase your body weight by 1lb, but lose 1lbs body fat that week which is great… but the bloody scales say you’ve not moved progress wise which is incorrect of course!!

Same with food in your stomach,

Different types of food in the digestive tract, in particular increases in fibre intakes,

Inflammation for a variety of reasons from injury to illness.

Salt intakes leads to fluid retention.

Higher carbohydrate intake leads to both storage of carbohydrates in the muscle tissue and liver but also the water molecules needed for storage too.

The above or a combination of a variety of the above can be masking weight loss results for weeks and still not look like you’re losing scale weight. Having said that 4 or more weeks we definitely should be seeing a drop in weight regardless.

Potential reasons for not losing weight Long term:

We can OVERestimate the cals burned in exercise in our sessions. Especially using apps onto estimate cal expenditure, it’s generally overestimated. Also as you get fitter and have a longer training history, doing a 1mile run at the beginning will mean you burn LOOOOOADS of cals per mile, whereas a trained runner of 5/10 years would burn next to no cals comparatively speaking over the exact same distance.

The calorie intakes can be underestimated- was it 100g mashed potato or 130g? Did I have 3 pints at the weekend or 2? Was it a teaspoon of peanut butter on toast or 2? Etc. Also genuinely just forgetting. I’ve done it a million times remembering what I had to eat yesterday… and literally forgetting whole meals/ 3 snacks throughout the day etc.

But what happens to the fat cells themselves? Do they increase/decrease in size/amount/both?

What specifically makes the amount of fat reduce in the body? JUST a calorie deficit? Or do Macros matter?

Fat cell amounts stay the same at all times. Only the SIZE of the cells reduce (In very sever cases of obesity the actual amount of fat cells will increase too but this is not relevant to the VAST majority).
The sole reason why fat cells reduce in size is a calorie deficit. The research is incredibly clear and extensive on the topic in that when diets with the SAME calorie deficit but different in macros (Low carb compared with low fat) the outcomes are within reason identical.
Here is some extremely high quality research for confirmation:

And is it literally just a calorie deficit and that’s it? Or is there more to it?

There is genuinely nothing more in the end than a calorie deficit overall, whether you’re hydrated, on a low carb or low fat diet etc.

Having high protein intakes helps massively however as up to 30% of the cals we consume can

be lost as heat energy during the process of digestion, which is a LOT.

So in summary:

1) Calorie deficit

2) Good quality protein intakes and correct amounts

3) Nothing else matters but personal preference to keep you happy!

Striking the Perfect Balance Between Protein, Carbohydrates and Fats

In the world of nutrition, finding the ideal balance between protein, carbohydrates and fats is akin to discovering the sweet spot for optimal health and energy. These three macronutrients play distinct roles in your body, and getting the balance right can make a significant difference in how you feel, perform, and maintain your overall well-being.

Understanding the macronutrients

Proteins and carbohydrates are two of the three essential macronutrients, the third being fats. Each macronutrient has a unique role in the body:

Often referred to as the body’s building blocks, proteins are crucial for tissue repair, muscle growth, immune system support, and the production of enzymes and hormones. They are composed of amino acids, which are essential for various bodily functions.

Carbs are the body’s primary source of energy. They are broken down into glucose, which fuels your cells and powers your brain. Carbohydrates are found in various forms, from simple sugars (found in fruits and sugary snacks) to complex carbohydrates (found in whole grains, legumes, and vegetables). If you are looking for some inspiration, check out our recipe library here.

There’s often a misconception that all fats are bad for you. However, the truth is that fats are an essential macronutrient that plays a crucial role in maintaining overall health and well-being. Incorporating healthy fats into your diet can have a positive impact on your heart health, brain function, hormone balance, and more.

Striking the right balance

The ideal balance between protein, carbohydrates and fats can vary based on individual factors such as age, activity level, fitness goals, and health conditions. Here’s a general guide to finding the equilibrium that works for you:

Are you aiming for muscle gain, weight loss, or general health maintenance? Your goals will determine the proportions of protein, carbs and fats you need. For instance, someone looking to build muscle might prioritise higher protein intake, while someone focused on endurance activities might need slightly more carbohydrates.

Prioritise whole, nutrient-dense sources of macronutrients. Lean meats, poultry, fish, beans, lentils, quinoa, oats, and whole grains are excellent sources of protein and complex carbs that provide sustained energy.

Not all fats are created equal. There are several types of fats, each with different effects on the body. It is generally agreed that saturated fats and trans fats should be reduced as much as possible in your diet (but don’t stop eating butter and cheese if you don’t want too!), whereas monounsaturated and polyunsaturated fats found in nuts, avocados, fatty fish and seeds have anti-inflammatory properties and can help lower bad cholesterol levels and reduce the risk of heart disease.

Finding balance is about portion control as much as it is about the ratio of nutrients. Overeating protein can strain the kidneys and lead to excess calories, while excessive carbohydrate consumption can cause energy crashes and unwanted weight gain, so pay attention to how your body responds to different ratios of protein and carbs. Adjust your intake based on your energy levels, performance, and overall well-being.

The benefits of getting your ratio right

Discovering the perfect equilibrium between protein, carbohydrates and fats brings a host of benefits. Balancing complex carbs with protein ensures a steady release of energy throughout the day, preventing energy crashes and promoting consistent productivity.

Adequate protein intake supports muscle recovery and growth, making it essential for anyone engaging in physical activities or looking to maintain muscle mass as they age. The right balance can help control hunger and prevent overeating, making it easier to manage weight and achieve weight loss or maintenance goals.

The journey to finding the perfect balance between protein, carbohydrates and fats is a personal one. It involves understanding your body’s unique requirements, setting goals, and making mindful choices about the foods you consume. By prioritising quality, portion control, and listening to your body’s signals, you can harness the power of these essential macronutrients to fuel your body, support your goals, and live a vibrant, healthy life. Remember, balance is the key, and your body will thank you for finding the harmony that works best for you.

If you’re not sure where to start, speak to one of our Personal Trainers and they can point you in the right direction, and help you maintain that balance with a tailored macro plan to use alongside your training regime.

The Truth Behind the Fitness Industry: Looks vs Health

The fitness industry is a multi-billion pound business that is centred around promoting a healthy lifestyle. However, it is important to question if the industry is truly prioritising health over looks. Unfortunately, some of you may have experienced toxic environments when using a gym, where body shaming is common and the pressure to look a certain way is the core approach.

At The Green Gym Group we strive to create a positive environment that helps you grow in confidence, and learn to be proud that you are taking steps to look after your own well-being whether physically, mentally or emotionally. We strive to encourage you to lead a healthy lifestyle and change your mindset to be confident in your own body.

The Focus on Aesthetics

In recent years, social media has played a major role in how the fitness industry markets its products and services. It is not uncommon to see fitness influencers and models promoting all sorts of equipment or supplements in order to obtain the “perfect body”, which is often unachievable for people whose fitness isn’t their career.

The industry is flooded with products such as ab-toning devices and other quick-fix remedies that promise to help you achieve the ideal look in a short amount of time. The focus has shifted towards obtaining the “perfect body” at any cost rather than focusing on true health and wellness.

We know that the real goal is a healthy you, achieved by helping you set realistic targets and then encouraging you to hit them with a sustainable workout routine and balanced diet. We have an example of one of our routines on our website, but do speak to our PTs first to make sure your routine is right for you.

The Danger of Fad Diets

Fad diets have become popular methods for individuals to attain their ideal body goals. Many of these diets are marketed as quick and easy ways to lose weight, but they can be extremely dangerous to your overall health.

Fad diets, such as juice cleanses and low-carb approaches, often restrict necessary nutrients and can cause severe harm to the body. They may lead to a temporary loss of weight, but it is not a sustainable or healthy way of living and you are likely to just regain the weight when you reintroduce a regular diet again.

A balanced diet matched with your lifestyle is the only way to a healthier you, which is why we have created a recipe library to show you just some of the wide array of dishes which you can introduce as part of a sustainable diet.

Prioritising Overall Health

So, how can we ensure that you prioritise overall health?

It is important to shift the focus back to thinking about fitness as a way of life and not just a means to achieve a certain look. Our Personal Trainers will encourage you to approach it as a holistic healthy lifestyle rather than just a quick fix for weight loss, which includes balancing your physical and mental health with tailored workouts and healthy, whole foods.

At The Green Gym Group we promote an acceptance of diverse body types. This encourages the idea of feeling confident in your own skin, regardless of body shape, size, or weight.

The fitness industry in general has placed too much emphasis on looks rather than overall health and we think it’s important for everyone to shift their focus to promoting a truly healthy lifestyle that is diverse and inclusive. Let’s focus on your health, not just looks.

If you want to check out the gym or speak to one of our Personal Trainers, then head to contact us section at the bottom of our website by clicking here.

Aligning Your Lifestyle With Your Fitness Dreams

Having a dream to achieve your fitness goals is common for a lot of people. We all have that ideal image of ourselves that we aspire to, or how we want to feel, but sometimes it seems impossible to attain. You wake up feeling motivated and ready to take on the world, but as soon as you step out of bed, reality sets in. You realise that your current lifestyle doesn’t align with your fitness dreams.

This realisation can be a hard pill to swallow. You may have a sedentary job that requires you to sit for long hours, leaving you with little time to exercise,or you may have a busy schedule that makes it difficult to find time to prepare healthy meals. It’s also possible that you have unhealthy eating habits that are hard to break.

Taking a holistic approach

The problem is not that you can’t achieve your fitness dreams, but rather that you need to align your lifestyle with your goals. It’s important to take a holistic approach to health and wellness, focusing not only on physical fitness but also on your mental and emotional well-being.

There are many ways to align your lifestyle with your fitness dreams but the first is to set realistic goals. Instead of aiming for drastic weight loss, rapid muscle gain or a complete overhaul of your diet, you should start with small changes that you can maintain over time. For instance, you could commit to 30 minutes of exercise every day or swapping out sugary drinks for water.

Another way is to find activities that you enjoy. Exercise doesn’t have to be a chore. You should find activities that you enjoy, such as dancing, hiking, or playing a sport. When you come to the gym, tell your Personal Trainer which routines you enjoy more and they can help tailor your workouts to include more of these exercises (there will still be some you don’t enjoy though I’m afraid – burpee anyone?!). When you enjoy what you’re doing, it’s easier to stick with it and make it a regular part of your routine.

Getting enough sleep

Prioritising sleep is also crucial for both physical and mental health. You should aim for 7-9 hours of sleep each night and establish a consistent sleep schedule. This will help regulate your body’s internal clock and improve the quality of your sleep. Getting some good shut-eye lowers your stress levels and helps your muscles recuperate after a workout, as an added bonus exercising makes you sleep better too!

You are what you eat

Mindful eating is another way to align your lifestyle with your fitness dreams. Paying attention to your body’s hunger and fullness cues, as well as the taste and texture of your food can help you make healthier choices and avoid overeating. Remember, you can’t out train a poor diet. Unfortunately some people will find their journey more difficult and are even wired to eat more. This is where choices matter. Filling up on fruits, veggies and lean protein will help increase satiety and stave off hunger.

Check out the recipe library on our website for well portioned, balanced meal ideas.

Lowering stress

Finally, you should find ways to manage your stress. Stress can have a negative impact on both physical and mental health. You can manage your stress through exercise, meditation, or spending time with loved ones. Avoiding or reducing alcohol, cigarettes, sugar and caffeine can also lower your stress levels, despite being the things most people go to when stressed.

Achieving your fitness dreams is never a quick fix. It requires a commitment to making sustainable lifestyle changes that align with your goals. By taking a holistic approach to health and wellness, you can achieve the fitness levels you’ve always dreamed of while also improving your overall quality of life.

Why reducing meat consumption matters

Two of the core objectives at the Green Gym are your health and the health of the planet, and that is why we are recommending a lot of our members to reduce their meat consumption. This subject has become a topic of increasing importance as more and more people are becoming aware of the negative impact of meat production on the environment. The livestock industry is responsible for a significant proportion of greenhouse gas emissions, land degradation, water pollution and deforestation. By reducing our consumption of meat, we can help to reduce these environmental impacts.

Additionally, reducing our meat consumption can also have positive impacts on our health. Studies have shown that excessive consumption of red and processed meats is associated with an increased risk of heart disease, stroke, type 2 diabetes and certain types of cancer. By decreasing our intake of these meats and increasing our intake of plant-based proteins such as legumes, nuts and seeds, we can improve our overall health.

Environmental impact

Reducing meat consumption can have a significant environmental impact. The livestock industry is responsible for almost 15% of all greenhouse gas emissions. Additionally, it takes about 20 times more energy to produce one kilogram of meat than it does to produce one kilogram of vegetables. This means that reducing meat consumption can significantly decrease your carbon footprint.

Small changes like having a “Meatless Monday” or substituting a vegetarian option for meat in some meals can make a big difference in both your health and the environment. With so many delicious plant-based options available today, making environmentally conscious food choices has never been easier or more delicious!

Health benefits

Reducing meat consumption has numerous health benefits that can contribute to overall wellness. One of the most significant advantages is a lower risk of heart disease. Studies have shown that a diet rich in plant-based foods, such as fruits and vegetables, can reduce cholesterol levels and decrease blood pressure, which are both major contributors to heart disease.

Plant-based diets tend to be lower in calories and saturated fats than diets that include meat, which makes it easier for people to maintain a healthy weight, this can lead to improved energy levels and reduced inflammation throughout the body.

Reducing meat consumption can also improve gut health by increasing the intake of fibre-rich foods like whole grains, nuts, seeds, fruits, and vegetables. These foods help feed good gut bacteria while promoting regular bowel movements and preventing constipation.

Practical tips

One practical tip for reducing meat consumption is to slowly incorporate more plant-based meals into your diet. Start by substituting one or two meals a week with vegetarian options. This will give you the chance to explore new recipes and ingredients that you may have never tried before. Additionally, choosing whole foods such as fruits, vegetables, legumes, and whole grains can help you feel fuller for longer periods of time.

Another practical tip is to learn how to properly cook with meat alternatives such as tofu, tempeh, and seitan. These protein sources can be substituted in many dishes that traditionally call for meat products. Experimenting with different marinades and spices can help make these foods more flavourful and enjoyable.

If you are stuck for ideas or reducing your meat consumption seems like a huge task, our free 30 day vegan meal plan is a great way to start. By joining Green Gym you get unlimited access to the meal plan, and much more to help you keep consistent with improving your health and wellness, click here if you would like to sign up.

Cost savings

With the current cost of living crisis, many people are looking to reduce their shopping bill. Meat is often one of the most expensive items, with prices for premium cuts and organic options increasing even more. By cutting down on meat intake or switching to plant-based protein sources such as beans, lentils, and tofu, you can save a considerable amount of money on their weekly food budget.

In addition to being cheaper, plant-based foods are also versatile and can be used in a variety of dishes. For example, lentils can be used to make soups or stews while tofu can be added to stir-fries or salads. These ingredients are also high in protein, which means that they will keep you feeling full for longer periods of time.

Another way to save money when reducing meat consumption is by buying in bulk. Buying larger quantities of staples like rice and beans can help lower the cost per serving. This approach may require some planning ahead but could ultimately lead to significant savings over time.

By making a conscious effort to reduce your meat intake, you are not only improving your health but also contributing towards a more sustainable future. Small changes in your diet can make a big difference in protecting both yourself and the planet we live on.

How a Post Workout Massage Could Help You.

Why you should try and include post workout massage into your routine.

One of the most important aspects of a workout is the cool-down routine that follows after completing your exercises. While stretching and hydrating are essential components of this routine, adding a post-workout massage can be incredibly beneficial for your body. A massage can help reduce muscle soreness and improve flexibility by increasing blood flow to the muscles which helps to flush out the lactic acid that build-ups during exercise.

In addition, a post-workout massage can help reduce inflammation in the body. Moderate pressure applied during a massage has been shown to decrease the production of cytokines, which play a critical role in the inflammation processes. This means that getting regular massages after working out may lead to quicker recovery times between workouts and less overall pain or discomfort associated with exercise.

It’s also worth noting that massages have been shown to help improve sleep quality! By reducing stress hormones like cortisol in your body, you may find it easier to fall asleep at night after receiving a post-workout massage.

Benefits of Relaxation

A post workout massage can help to improve flexibility and range of motion by loosening up tight muscles. A massage can also have mental health benefits such as promoting relaxation and reducing stress levels. It has been shown that regular massages can stimulate the release of endorphins which are natural painkillers produced by the body that promote feelings of well-being and happiness.

In addition to physical benefits, a post-workout massage can also have mental health benefits. It can help reduce stress hormones such as cortisol while simultaneously increasing endorphins – also known as feel-good hormones – which provide a sense of well-being and relaxation.

Improved Muscle Recovery

Massage therapy also has positive effects on the nervous system. The deep pressure applied during a massage stimulates the parasympathetic nervous system, which is responsible for rest and relaxation. This helps in activating the “rest-and-digest” mode of our body that aids in muscle recovery by reducing cortisol levels (the hormone responsible for stress) in our bloodstreams.

Investing in post-workout massages can have significant benefits for anyone looking to improve their muscle recovery time.

Reduced Injury Risk

A post-workout massage provides numerous benefits that can help reduce the risk of injuries. A good massage will help loosen up your muscles, thereby reducing muscle tension and increasing flexibility. This can, in turn, minimise the risk of injury during subsequent workouts.

Another way in which a post-workout massage helps reduce injury risk is by promoting better circulation. Improved blood flow helps deliver nutrients and oxygen to your muscles more effectively, which aids in their recovery after an intense workout. Moreover, increased circulation also helps flush out any metabolic waste products or toxins that may have accumulated within your muscles during exercise.

Lastly, it can also help identify areas of tightness or soreness that could lead to potential injuries down the line. By pinpointing these spots early on and working to alleviate them through targeted massage techniques, you can prevent small problems from turning into bigger ones later on.

Improved Sleep Quality

One of the most crucial aspects of a healthy lifestyle is getting enough rest and sleep. It is during sleep that our body repairs itself, which makes it essential for optimal health. It is no secret that exercise can help improve the quality of your sleep, but did you know that adding a post-workout massage can enhance it even further?

After a workout session, a massage can help ease muscle tensions and reduce inflammation caused by exercise-induced stress on the body. As such, this allows you to fully relax both mentally and physically; hence having an excellent opportunity for better quality sleep.

A relaxing massage after exercising also helps regulate cortisol levels in our bodies. Cortisol is a hormone responsible for regulating stress levels; high levels are linked with poor quality sleep while lower levels lead to deeper relaxation resulting in improved sleep quality.

Why you should consider a post-workout massage

The benefits of a post workout massage are numerous and significant. Firstly, it helps to reduce muscle soreness and inflammation by increasing blood flow and reducing the buildup of lactic acid. This reduces recovery time and allows for more frequent workouts without injury or discomfort.

Secondly, a post workout massage can improve flexibility and range of motion by releasing tension in muscles and loosening up tight areas. This can help prevent future injuries as well as improve overall athletic performance.

Finally, a post workout massage can have mental health benefits such as reducing stress and anxiety levels. It provides an opportunity for relaxation after a strenuous workout, allowing both body and mind to recover from physical exertion. Overall, incorporating regular post workout massages into your fitness routine can have many positive effects on both physical and mental health.

Benefits of Using a Personal Trainer

Tired of going to the gym and not seeing the results you want? Need a little help with some motivation? We can help. Our personal trainers have years of experience in helping our clients achieve their fitness goals, below we explain how they can get you where you want to be.

One of the main benefits of working with a personal trainer is that they can provide guidance and support throughout the journey to achieving desired results. PTs can also tailor workouts to your specific needs, whether it be weight loss, muscle building, increased endurance or even rehabilitation.

PTs can offer motivation and accountability to those who may struggle with consistency in their fitness routine, sometimes all we need is someone cheering us on and reminding us of our progress to keep going! They can also teach proper form and technique during exercises, which helps prevent injury and ensures maximum effectiveness. Additionally, your trainer will stay up-to-date on the latest trends in health and fitness so they can incorporate new techniques into your workouts for optimal results.

Investing in a personal trainer is worthwhile for anyone looking to improve their overall health and fitness level. With professional guidance from an expert in the field, achieving your goals becomes easier than ever before.

Accountability and Customisation

One of the main advantages of working with a personal trainer is accountability. You’ll have someone who will keep you accountable for your fitness goals, create a personalised plan that suits your needs and lifestyle, and help you stick to it. They will motivate and encourage you to push beyond your limits, making sure that you are on track towards achieving your targets.

Another significant advantage of having a PT is customisation. Everyone’s body is unique, and what works for one person may not work for another. A personal trainer can tailor workouts specifically to meet your individual needs and preferences. Whether it’s weight loss, muscle gain or just general fitness, they can customise exercises based on any pre-existing medical conditions or injuries that may be present.

Education on Nutrition

Your PT can provide you with information on healthy eating habits, portion control, and how to properly fuel your bodies to get the most out of your workouts. They can also help you identify any nutritional deficiencies and recommend supplements or dietary changes.

With proper education in what you eat, you can improve your overall health and fitness levels. You’ll have a better understanding of what foods you should be consuming to reach your goals and how much you need to eat in order to maintain or lose weight or add muscle. Additionally, having a trained professional guide you through this process can provide accountability and support as you make lifestyle changes.

Incorporating nutrition education into personal training sessions can lead to long-term success by helping you make lasting changes in your diet and lifestyle habits. We have created a recipe library, meal plans, and a video-led nutritional education program on our website to get you started, but a PT can help create a personalised menu for your specific needs.

Life Long Benefits

When it comes to working out, hiring a personal trainer can seem like a costly extra to your workout budget. However, it’s important to do a cost comparison between hiring a personal trainer versus going at it alone, and consider the short and long-term benefits. A personal trainer can help you create a personalised workout plan that will maximise your time and effort in the gym, ultimately leading to faster and more effective results. Additionally, having someone hold you accountable for showing up to each session can help keep you on track.

The benefits of having a personal trainer extend far beyond just the immediate results you see in your fitness journey. One major benefit is injury prevention. A certified personal trainer will be able to identify any muscle imbalances or weaknesses and design workouts that address those issues, reducing the risk of injury during exercise or everyday activities. We have created a movement library that can help reduce the chances of doing exercises incorrectly but a PT can show you how and where you are going wrong.

Finally, having a personal trainer can help establish lifelong healthy habits. By teaching proper form and technique, providing guidance on nutrition, and encouraging consistency in your workouts, a PT can equip you with the tools needed to maintain an active lifestyle for years to come.

On the other hand, going without a personal trainer may result in wasted gym time and even potential injury from incorrect form or technique. Plus, without professional guidance, it can be difficult to know what exe

rcises are most beneficial for your specific body type and fitness goals. Ultimately, while there is certainly an investment involved with hiring a personal trainer, it’s one that could pay off when it comes to reaching your health and fitness objectives.

Invest in Yourself

Investing in yourself is one of the most important decisions you can make. This not only includes your education and career but also your physical and mental health. A personal trainer can offer numerous benefits to improve both aspects of your life.

A personal trainer will design a workout plan tailored specifically to your body type and fitness goals. They will ensure that you are performing exercises correctly to prevent injuries and maximise results. A PT will provide motivation and accountability which can be vital for those struggling to commit to a regular exercise routine on their own.

Working with a personal trainer can have significant impacts on mental health as well. Exercise has been shown to reduce stress levels, anxiety, depression symptoms, and increase overall mood. With all these benefits in mind, investing in a personal trainer could potentially be one of the best investments you make for yourself both physically and mentally.

If you think that having a personal trainer can benefit you, get in touch and we can connect you with one of our trainers to get you on the road to great physical and mental health.

Postpartum Workouts for Women

As a new mother, your body has gone through a lot of changes and achieved amazing things. You probably aren’t going to be back squatting your bodyweight anytime soon, (who is?) but postpartum workouts can help you get your strength back, increase your energy levels to take on the demands of motherhood, and make you feel like you.

Not only can these workouts help you physically, but they also have mental benefits too. Implementing an exercise routine into your daily life provides stress relief and helps improve cognitive function, allowing you to be more present with your baby. Exercise also releases endorphins that promote positive thinking and provide a natural boost of energy throughout the day.

Postpartum workouts are designed specifically for women who recently gave birth, so it’s important to start slowly with low intensity exercises and gradually build up as you gain strength and confidence.

Adjusting to Motherhood

The adjustment to Motherhood can be a challenging and overwhelming experience, but with proper self-care, it can also be one of the most rewarding. After giving birth, many women feel unprepared for the physical and emotional changes that come with motherhood. One important step in adjusting to this new lifestyle is establishing a postpartum workout routine. With some simple tips and exercises, you can begin to regain your strength and confidence after childbirth – something that often gets lost amidst all the chaos of raising a newborn!

Finding time to achieve your goals

With all the new challenges ahead, finding time to do something for you can be difficult. To make it easier, try setting small goals that you can realistically achieve each week. Make sure your goals are focused on what you want to achieve, not how fast you can get there. Once you have your goals, work out the strategy to achieve them and then plan how you will put that strategy into place. Once you are ready to exercise, don’t push yourself too hard, start with manageable exercises like walking or stretching and gradually increase the intensity of your workouts over time as your strength returns.

Types of exercises that can help you achieve your goals

Before starting any exercise program, it is important to understand the different types of exercises.

Cardiovascular exercises are essential for improving overall health and increasing endurance. This includes activities such as walking, running, cycling, or swimming.

Strength training is also beneficial for re-building muscle mass and strength, while toning the body. Examples of these include weightlifting with free weights or resistance bands, push-ups, burpees, squats, lunges and crunches…they’re not as bad as they sound, promise!

Finally, flexibility exercises are great for improving posture and increasing your range of motion while decreasing risk of injury, which helps when carrying your baby around all day long.

Safety Tips

As you strive to achieve your goal, you should be aware that safety is key when beginning a new workout routine. It’s important to understand the changes that have occurred in your body and how to prevent any potential injuries.

Before starting any exercise program after birth, it’s essential to consult with your doctor and get cleared for physical activity. This will ensure you’re safe and healthy enough to start, as well as keep an eye out for any signs of complications from pregnancy or delivery. It’s also important to listen to your body during workouts, it will let you know if you are pushing too hard or you are not ready yet.

Eating Well

Your focus should not only be about physical activity to get your core strength back but also pay attention to your diet as well. Eating well postpartum can help your body heal and restore itself faster, prevent excess weight gain, give you more energy and help improve your overall mood. We know those hormones can be difficult to navigate.

A nutrition plan should include nutrient-dense foods like lean proteins, fresh fruits and vegetables, whole grains and dairy products. It’s important to stay hydrated by drinking plenty of water throughout the day; this will help reduce fatigue and cravings for unhealthy snacks. Additionally, it’s best to limit processed food items since they don’t contain the same nutrients as whole foods. You can find a wide range of healthy dishes on our website, but remember it’s all about balance and treating yourself is good for the soul!

Conclusion: Back to Health & Fitness

Postpartum life can be difficult, but getting back to health and fitness doesn’t have to be. With appropriate modifications and careful considerations, you can get back into a regular workout routine safely.

It’s important to remember that everyone’s body is different and progress should not be compared with anyone else. Listen to your body and allow it time to heal before trying any strenuous exercises or activities; give your core muscles time to strengthen as well since they are integral in providing stability during workouts. When ready, look into resources such as personal trainers or online programs specifically tailored for postpartum women who want to begin exercising again. Get in touch to speak to one of our personal trainers about our specially designed postnatal program.

By following the right guidelines and taking their time, you can make the transition back into health & fitness a successful one.

For more information on postpartum physical activity check out the government website.

How does what you eat affect your results at the gym?

The key to maintaining nutrition, healthy eating, and achieving your fitness goals is finding a meal and workout plan that works for you long term. But how do you keep consistent healthy eating from getting stale?

We know monotony is no fun, which is why the team at Green Gym have created 4 weeks worth of Meal Planning for you to choose from. They’ve even gone a step further and created more than 30 recipes in the Recipe Library, AND includes a shopping list to make it as easy for you as possible. Not only that, but they have created a series of free Nutrition Guide videos to pair with the complimentary GGG Work Out Plans, and Movement Library. Whether you are looking to simply get out of a food rut, or looking to make large steps to a healthier lifestyle, we are here to help you stay consistent and invigorated.

Why is nutrition important?

Understanding how nutrition impacts your fitness routine could be the difference between achieving excellent results or struggling to make progress at all. Eating carbs before a workout can give you that extra burst of energy, while protein helps rebuild muscles after a tough session. Knowing which foods will best fuel your body before, during, and after workouts is essential for optimising performance and achieving those desired results in the gym.To help take out the guesswork, the team at Green Gym have created a diverse and exciting selection of rainbow meals in their Meal Planner and Recipe Library to give you plenty of options that will help you feel great and stay enthusiastic about nutritional eating.

Diet and Exercise: The Interconnectedness

When it comes to achieving our health and fitness goals, there is no denying the interconnectedness between diet and exercise. A healthy diet fuels your body with the nutrients it needs to perform at its best during a workout, and helps your body perform at its best level. To help you build that interconnectedness we’ve created a Free Nutrition Guide to help you make the connection last.

Protein: Fuel for Strength Gains

Protein is one of the most important elements of nutrition to ensure successful results at the gym. It’s essential for muscle growth and repair, providing a fuel source for strength gains that can be seen in as little as four weeks. Without adequate dietary protein, it’s almost impossible to reach your fitness goals and build healthy muscle.

Carbs: The Energy Source

Carbs are the main source of energy for human bodies and provide you with fuel to stay active. Most people don’t realise how important carbs are for an active lifestyle, especially when it comes to having successful gym sessions.. The key is to avoid refined carbs that can be packed with sugar, like desserts and white bread, and aim instead for complex carbs like oatmeal, quinoa, and brown rice in measured portions.

Fat: Not All Bad!

It’s time to challenge the notion that fat is bad for us! Fats provide essential nutrients, vitamins, and minerals our bodies need to function properly and perform at their best. Healthy fats are great for energy production during exercise as well as aiding in muscle recovery afterwards. Additionally, some healthy fatty acids like omega-3s have been shown to reduce inflammation which can help improve performance and reduce fatigue after a workout session. Plus healthy fats improve hair, nails, and skin, which help boost confidence.

Hydration: Key to Performance

Did you know that when you wee, you are helping your body get rid of fat? It’s true! Also by staying hydrated your body is able to differentiate hunger from thirst, which means you stay full longer. Keeping the body hydrated helps improve physical performance by providing energy, aiding in recovery, and improving cognitive function. Without proper hydration levels, you are at risk of experiencing decreased performance due to dehydration-related issues such as fatigue, cramping, headaches, and dizziness. Drinking water also improves digestion, clears your skin, and helps your body clear out any unwanted fats and minerals.

How we can help!

We’ve all heard the phrase “you are what you eat” but this isn’t just about making healthy choices. The type of food you eat can help boost energy levels, improve performance, increase muscle growth and reduce recovery time, as well as limiting the risks from injuries. Eating the right food and understanding nutrition is key to reaching your goals in the gym and getting the most out of every workout, and our Free Nutrition Guide is here to help you do just that!

Click the links to read more about our Free Fitness Nutrition Guide and get started now!

The Importance of Inclusivity & Accessibility at the Green Gym Group

At the Green Gym Group we pride ourselves on creating a safe and welcoming environment for all of our members, regardless of their physical needs, gender, age, size or lifestyle. By ensuring our space is accessible and inclusive, we hope to create a more enjoyable experience for everyone. At Green Gym Group we have a zero tolerance policy for hate speech, bullying, or discrimination of any kind.

Physical Accessibility

Many of our members have limited mobility, and although our current gym is not wheelchair accessible, our plans for future sites will have wheelchair access. To help overcome this barrier for our less abled members, we work with the individual to create a realistic plan on how we can help them enter and exit the building safely, with support, and in a way that makes them comfortable and confident. We prearrange arrival times, have a team member available for support, and always treat them with the care and respect that they deserve.

Our newest PT Katy (playfitnessandcoaching) is a rehab and lifestyle trainer who specialises in working with clients with chronic illness, disabilities, and in recovery, With the help of Katy and our other PT’s we can create a unique plan for each and every member who requires additional support. Physical health is a right that everyone should enjoy and we will do our best to accommodate this in every way we can for our members.

Transitioning and Inclusivity

We are Brightonians, and we are proud of our Kemptown community. We believe love is love, and that differences make our city more colourful and vibrant. Inclusivity is at the heart of our ethos and we want our LGBTQIA+2 members to feel welcome, accommodated, and comfortable.

By seeking guidance from our LGBT+ and transitioning clients we have created private changing spaces within the gendered changing rooms. These spaces allow members to enter the changing room of their gender identity without the pressure of changing in a shared space unless they would like to. We also have gender neutral toilets for all members to use.

To help all of our members feel safe we have a locked entrance, so noone can enter unannounced, as we want to ensure our gym is a private sanctuary for our members to enjoy. Green Gym is a community of unique individuals who share a safe and welcoming space, where they can work on their personal goals, and be themselves without judgement.

Benefits of an inclusive environment

We recognise the importance of making sure that everyone’s individual needs are met when they visit us. Our Team Members are available to help anyone who may require modifications or assistance in order to make use of our equipment, we can also create unique PT sessions, and are able to modify our online Work Out Plans and Movement Library.

In addition to creating an environment in which everyone feels welcome, there are numerous benefits to being a member of an inclusive and accessible gym. For starters, it increases overall diversity within the facility which can lead to increased creativity as well as improved safety for all members. It also helps create a stronger sense of community as individuals from different backgrounds come together over a common goal to pursue better health.

Challenges to implementing an inclusive approach

In this age of inclusivity and accessibility, it is essential that gyms create a space where everyone feels welcome, but creating an environment free from discrimination and prejudice is often easier said than done. Additionally, making sure financial cost does not limit access for certain individuals can be another hurdle of inclusivity.

With the help of feedback from our members, and outreach to local small businesses we do our best to make our membership fees as affordable as possible. We offer group and business rates to help give employees inexpensive access to a members only gym. At GGG, we want to make sure that regardless of your fitness level, age, weight, size or shape, or economic states, we are able to create a space where our members can move their body, get stronger, and feel confident at a price they can afford.

Educating Staff

Our team members are like family and all of our staff have been trained on the importance of positive words, and building training programs designed around the individual. Our team is here to bolster confidence, and build connection with our members regardless of their fitness. It’s our job to help members find joy in moving their body, free from judgement or discrimination based on race, gender identity, size, age or physical abilities. In addition, we help educate members on accessibility friendly equipment to promote a more inclusive experience for everyone who visits our gym.

Embracing Inclusivity

Whether you are a new Mum, a retiree, someone who has never stepped foot in a gym, or an aspiring bodybuilder, Green Gym is for you. We have built our gym around a community of differences with a common desire to feel safe, get healthy, and stay consistent. Our team is here to help you reach your goals, set aspirations, and give you support in whatever way you may need. We want to help you create positive change, improve your wellbeing and build self-confidence in an inclusive sanctuary where you can be yourself.

Ready to start your journey with us? Get in touch with our team to book your first session.

If you have suggestions on ways to help us improve our gym and make it even more inclusive, please email us on info@greengymgroup.co.uk. Or speak to one of our team and we can set up a private meeting over the phone or in person.