<![CDATA[WEGRANTFITNESSANDHEALTH.CO.UK - Blog Page]]>Mon, 13 May 2024 03:35:54 -0700Weebly<![CDATA[5 day Meal Plan for Menopausal Weight Gain.]]>Tue, 02 Apr 2024 10:38:58 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/5-day-meal-plan-for-menopausal-weight-gainCheck out my new 5 day Meal Plan for Combating Menopausal Weight gain.

I created this meal plan with four key nutrients in mind:
1. Calcium & Magnesium
During menopause the loss of estrogen impacts on the risk of oseoporosis which is why bone health is important. Minerals like calcium and magnesium can help prevent bone loss during menopause, and I've been sure to include many meals high in both of these on this plan.
2. Protein
As we age, our protein needs increase. As you transition into menopause, you might experience sudden, rapid weight gain and have difficulty controlling your blood sugar, even if you are eating the same way you have always done. Don't worry! This is totally normal. Protein helps to balance your blood sugar and maintain a healthy weight which is why I've ensured this meal plan contains at least 25% of your calories from protein every single day.
3. Phytoestrogens
One of the most common complaints from menopausal clients is hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why I've included many phytoestrogen-containing foods on this plan including tempeh, broccoli, carrots, and sesame seeds.
4. Healthy Fats
Just like protein, fat is important to keep your blood sugar controlled and manage your appetite. Not to mention, good quality fats are associated with a lowers the risk of both heart disease and cancer.I've included many sources of healthy fats on this meal plan for you including avocado, extra virgin olive oil, trout and chia seeds.
As you can see, this meal plan has been carefully crafted to help you feel great during menopause. I've also included a grocery list to make shopping a breeze, and a prep guide to help you stay organized on a daily basis.
I know that one size does not fit all when it comes to nutrition. If you need a customised plan, be sure to check out the email once you get my plan as I am offering a chance to get a FREE customized plan for those who give me feedback on this 5 day plan.  Check out the plan here 

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<![CDATA[Menopause Makeover Challenge]]>Wed, 13 Mar 2024 13:28:23 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/menopause-makeover-challengeI'm super excited about my 3 day Menopause Makeover challenge that starts 20th March 2024

I created this challenge because I had a lot of clients asking me how they were struggling with losing weight as soon as they reached menopause. Previously they said it was easy for them to lose weight and have found it so difficult since reaching Menopause.

To be successful at weight loss during menopause really does need a new strategy. A new way of looking at food and cutting donw on calories doesn't work during this life stage. 

There are key nutrition, exercise and lifestyle changes that need to be implemented to be successful at weight loss. I will be covering most of them in my 3 day Menopause Makeover Challenge

Join me for my 3 day Menopause Makeover - click here to join- https://www.menopause-makeover.co.uk/3daymenopausemakeover


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<![CDATA[How often should you exercise?]]>Tue, 05 Dec 2023 10:54:47 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/how-often-should-you-exerciseClick here The frequency of exercise depends on several factors, including your goals, current fitness level, and overall health. Here are some general guidelines for exercise frequency:

1: Aerobic Exercise: The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. This can be achieved by spreading out the exercise over several days, such as 30 minutes of exercise five days a week or 25 minutes of exercise on six days a week.

2: Strength Training: It is recommended to engage in strength training exercises at least two days a week. These exercises should target all major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Each session should include 8-12 repetitions of each exercise, with proper form and appropriate weights or resistance.

3: Flexibility and Mobility Training: Regular flexibility exercises are important for maintaining joint range of motion and preventing muscle imbalances. Aim for at least two to three days per week of stretching exercises targeting major muscle groups. Yoga and Pilates can also help improve flexibility and mobility.

4: Rest and Recovery: Rest and recovery days are crucial for allowing your body to repair and adapt to the exercise. It's recommended to have one or two days of rest or low-intensity activity per week. This allows your muscles, joints, and energy systems to recover and reduces the risk of overtraining and injury.

It's important to note that these recommendations are general guidelines, and individual needs may vary. If you have specific health conditions or are new to exercise, it's always advisable to consult with a healthcare professional or certified fitness trainer to determine the appropriate exercise frequency and intensity for your situation.

Additionally, listen to your body and adjust your exercise routine accordingly. If you feel excessively fatigued, experience pain, or notice any concerning symptoms, it's important to take a break, seek medical advice if needed, and modify your exercise routine as necessary.



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<![CDATA[Winners of Waltham Forest For All Awards]]>Thu, 19 Jan 2023 20:40:27 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/winners-of-waltham-forest-for-all-awards
Amazing!

I can't believe we won an Award! Although I can.

Even though I'd only been with the Network for a year. I felt I had contributed to us achieving the award.

I'm not in the Network for an award but it is so amazing to gain an award.
The satisfaction lies in that the  work that we have been doing has been recognised.

Sahrish Attan our Development Manager has done so much of the work and needs to be recognised for being the one who has developed our visibility but not only her the previous Chair Farah Ahmed worked so hard for this too.

Now me being the Chair, I've got some much work to do in order to achieve next years award. LIke I said not so much into award anyways.

My goals for this year for the Network is to embrace diversity and have more women in the committee and those that volunteer to be from all backgrounds. My next goal is for us to have Charitable status so that we can do more work in the borough and gain more funding in order to do so. And, finally have a space within the borough that gives us the ability to deliver more workshops, programs and do more for women in the borough.

So if you'd love to join us connect with me and email me direct on the following email : info.wfwn@gmail.com!

Look forward to meeting you!

Follow us or check us out!!

http://www.facebook.com/WF.WomensNetwork
www.instagram.com/wf_women
www.wfwn.org
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<![CDATA[Common Weight Loss Myths Busted]]>Sun, 15 Jan 2023 21:37:23 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/common-weight-loss-myths-busted
Sometimes it seems that everyone has an opinion on weight loss. It’s full of bad oversimplified advice, and magical “non-diet” diet products. And this information is all over the internet.

I am so pleased to bust these bad boys. Want to know why? It's because I care about you. If you're looking to lose weight, then I want you to be successful. I want you to stop wasting one more second on garbage like the four common weight loss myths I’m debunking today.

Please join me in finally putting these to rest once and for all. And then, try my myth-free delicious and filling salad recipe.

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere.

I say, forget about "who's right" and let's focus on "what's right." Because what gets results is what I'm focusing on in this post.

I respect you too much to make empty promises and try to sell you on something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

But, they are not the “be-all and end-all" of weight loss; they're important, but they're the symptom, not the cause. Let's think about the reasons people eat more calories. Let's focus on the causes.

People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating.  And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth: “Eat less move more” is good advice

Well, then we're all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?). 

Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we're dealing with or our exposure to compounds that are "obesogenic.” 

Myth: A calorie is a calorie

Can we please put this one to bed already?

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them. 

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%. 

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they're metabolized by the liver before getting into the bloodstream and therefore aren't utilized or stored the same way as other fats.

#acalorieisnotacalorie

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they're full of garbage (or shall I say "marketing gold?"). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

Conclusion

Weight loss is hard! There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!). 

Don’t fall for the myths that say:
  • Calories cause weight gain, and fewer calories are the path to weight loss.
  • “Eat less move more” is good advice.
  • A calorie is a calorie.
  • Buy this supplement/tea/food/magic potion to lose weight.



Now check out my magical “weight loss salad” recipe below (just kidding!)

Recipe (Myth-free salad, filling and nutritious): Kale Cucumber Salad

Serves 2

Salad

4 cups kale, divided
1 cup cooked beans of your choice (white beans, chickpeas, etc.)

1 cup cooked quinoa, divided
1 cucumber, sliced and divided



Cucumber Dill Dressing

½ cup tahini
½ lemon, juiced
2 tbsp dill
½ cup cucumber, chopped
1 green onion, chopped
½ tsp maple syrup
2 dashes salt

2 dashes black pepper
¼ tsp garlic, minced


Instructions

Divide salad ingredients into two bowls.

Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.

Add dressing to salads and gently toss.

Serve & enjoy!

Tip: Extra dressing can be stored in the fridge for a few days

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<![CDATA[Partnership with Menopause Experts]]>Sat, 07 Jan 2023 13:26:05 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/partnership-with-menopause-experts
I'm super excited I'm have partnered with Menopause Experts. I've been a licenced Menopause Champion with them since July 2022.
Although I had to finish their training course which I finished in Oct 22. 

This is so great because they are so up to date with changes within the industry. This will ensure that I will know anything that changes as a result of menopause management, any changes to HRT etc.

Although I'm really focused on natural solutions to managing your menopause symptoms, I love to make sure that I'm up on all thats available for women in midlife.
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<![CDATA[A journey through personal training  Feature in 'The Voice' Newspaper]]>Fri, 30 Oct 2020 18:19:47 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/a-journey-through-personal-training-feature-in-the-voice-newspaper
I was glad to be featured in the voice, from a clients health and personal training journey with me. 
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<![CDATA[MENOPAUSE CAFE OPENS IN WALTHAM FOREST]]>Fri, 30 Oct 2020 16:02:32 GMThttp://wegrantfitnessandhealth.co.uk/blog-page/menopause-cafe-opens-in-waltham-forest

Being featured in The Echo Newspaper in reference to the opening of Waltham Forest Menopause Cafe was a great moment in my career. 

Bringing women together who may not have anyone to talk to about how they are feeling when they are going through the menopause. Setting up the Menopause Cafe with Ginette. 
This was set up to have a safe supportive environment for Women in Waltham Forest!  

To find out more visit : 
www.menopausecafe.net/events/menopause-cafe-waltham-forest-uk/
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