Tag: nutrition

Dee’s Diet – Breakfast Bliss

Hi Ladies,

Welcome to the new blog by me, Dee! In case you do not know me already, I am a nutritionist in Womens Fitness and I work with women day in and day out giving them the tools and knowledge they need to have a healthy lifestyle for themselves and their home. I have consulted with thousands of women over the years, so believe me when I say there is no situation or diet that I have not come across and helped.

Over the years of nutrition, a plan of health and fitness was born into the now famous Kickstart Plan. Over 5000 women have completed it and fallen in love with their health and nutrition.

Today’s blog is all about Breakfast! With a weeks worth of gorgeous recipes that everyone will love.

So keep reading below to find out why breakfast is so important, recipes and also your shopping list to fill and fuel everyones bellies the right way, every day!

I don’t have time!!!

Being a working mother and a woman on the go myself, I know only too well how morning times can be hectic! We have all heard the saying “breakfast is the most important meal of the day” and it’s very true. Why? Because it is the start of refuelling your body after a long fast (sleeping). According to the latest evidence, in an article by ScienceDirect we should all be aiming to consume around 15–25%  of our daily energy intake at breakfast, around 300–500 calories for women.

If you are finding it tough in the mornings to have everything ready, there is a simple fix. Make sure that you are organised the night before and get up half an hour earlier. A good nights sleep works wonders, so if you are finding nodding off difficult, make sure to read our article by our Neuromuscular & Physical Therapist, Barry Vaughan on how to Get a Good Nights Sleep

Preparation and organisation are key to success! Accompany that with having a good healthy, hearty breakfast full of whole grains, fibre and protein while low in added sugar that will boost yours and your loved ones attention span, concentration, and memory — which is very much needed in school and the workplace and you are on to a winner of a day.

So let’s go ladies and get the right fuel and start to your day!

The recipes below compliment the Womens Fitness Kickstart Plan.

 

Shopping List

  • Wheatabix
  • Low Fat Milk
  • Ricotta Cheese
  • Whole -Wheat Pitta Breads
  • Peanut Butter
  • Fruit  – choice of Strawberries, Blueberries, Blackberries, Raspberries, Grapefruit, Pear, Kiwi, Apple, Plum, Orange, Mandarin, Peach, Nectarine
  • Vegetables – choice of Spinach, Tomatoes,Peppers, Mushrooms, Lettuce,  Cucumber, Scallions, Avocado, Beetroot, Broccoli,  Cauliflower, Green Beans,  Asparagus, Cabbage, Brussel Sprouts, Pak Choi, Celery, Aubergine, Bean Sprouts, Kale, Carrot, Butternut Squash
  • Whole Oats Porridge
  • Eggs
  • Spices – choice of, cinnamon, nutmeg, allspice, or cloves
  • Whole Grain Bagels
  • Hummus
  • Low Fat Yoghurt
  • Green Tea

 

Weekly Breakfast Menu

Monday – Wheatabix with low-fat milk topped with choice of fruit accompanied by green tea

Tuesday – Whole-grain bagel topped with peanut butter or ricotta cheese and fruit accompanied by green tea

Wednesday – Whole-wheat pita stuffed with sliced hard-cooked eggs, hummus and tomato accompanied by green tea

Thursday – Porridge topped with nuts or fruit sprinkled with cinnamon, nutmeg, allspice, or cloves accompanied by green tea

Friday – Half a whole-grain bagel topped with peanut butter and apple wedges, accompanied by green tea

Saturday – Breakfast smoothie (low-fat milk or yogurt, fruit, and teaspoon of bran, whirled in a blender)

Sunday – Vegetable omelet with whole-wheat toast accompanied by green tea

 

If you would like to come and speak with myself about your individual and household diet, just send an email to membership@womensfitness.ie or call 0214966904 and make an appointment.

WAIST CIRCUMFERENCE

Measuring your WAIST CIRCUMFERENCE is very important for your health along with building up confidence. At present according to Safefood.eu over 50% of women in Ireland are overweight or obese.
This is a dangerous figure and not because of social stigma but the health risks involved with being overweight. Too often women are more concerned with the outside, when in fact the real issue is what’s going on inside.
The human body is fantastic though and will often indicate when action needs to be taken.
One of those indicators is the size of your waist.

Why should you measure your waist?

This measurement is important to know as it indicates your level of  abdominal fat which is significant to your health especially your heart’s health.
A woman’s health is at risk if her waist circumference is 32 inches or more.
A measurement of 35 or more puts you at high risk for a heart attack or stroke.
People with a high level of abdominal fat have a much higher chance of developing  cardiovascular disease and type 2 diabetes.

How to do it?

(We also recommend having someone else to help you as it will make the process easier)
You will need a measuring tape and a notepad.
  1. Remove or raise clothing.  You will need to do this as to get a correct measurement the tape needs to be resting against your skin. If your pants are in the way, undo them and pull them down around your hips.
  2. Find your bellybutton. Use your fingers to find your bellybutton, which is located in the centre of your stomach.
  3. Wrap the measuring tape around your waist. Breathe normally and stand up straight. Hold the end of the tape measure at your navel and circle it around your back to the front of your waist. The measuring tape should be parallel to the floor and fit snugly around your torso without digging into your skin.
    • Make sure that the measuring tape is straight all the way around and is not twisted anywhere, especially in the back.
  4. Read the tape. Check the measurement on the tape. Your waist measurement will be at the place on the tape where the zero end meets the slack end of the tape measure. The number indicates your waist measurement in inches and/or centimeters, depending on the type of measuring tape you used.
  5. Double-check your measurement. Repeat the measurement once more to ensure the accuracy of your original measurement. If it is different from the first time, measure for a third time and take the average of the three numbers.

A very good indicator of if you are at unhealthy risk is to divide your height in half.

An example of this would be a 5ft 4in (64 inch) woman should keep her waist under 32 inches for a good, healthy reading.

 

Want a more in depth analysis of your waist and entire body?

In Womens Fitness, our qualified nutritionists will meet you in a private consultation, take your weight, measurements and height. They will then go through the findings with you and develop a correct eating plan along with practical hints and tips will be given to you.
A good way to start is our Kickstart Plan, which involves 6 personal training sessions, a tailored gym program, 2 fitness classes per week, 1 nutrition consultation, tailored food plan, 6 weekly weigh ins, unlimited gym, member’s app and Free parking and all for the unbelievable value of €199.

Would you like more information – Just go to our Kickstart Page. 

What makes us different to other gyms?

We are WOMEN ONLY. Yes, our facility has ONLY WOMEN working out and feeling fabulous. We have perfected over the years a relaxed, non- judgmental, results driven environment for women to fall in love with working out and feel motivated.

For ten years, over 10,000 women have walked through our doors and changed their lives. Our place is their place for proper headspace. Women can come and be themselves and workout with no posing or judgement. Everyone from staff to the members are here to support and guide each other.

We connect women through health and fitness. Mothers, sisters, friends, cousins, brides, work colleagues, students and so many more have found themselves and friendships within  our doors.

Womens Fitness GymWhat will you find?

  • FULLY EQUIPPED GYM
  • THREE SEPARATE FITNESS STUDIOS
  • OVER 100 FITNESS CLASSES PER WEEK
  • PRIVATE NUTRITIONAL CONSULTATIONS
  • CIRCUITS ROOM
  • PRIVATE PERSONAL TRAINING AREA

Everything and everyone from staff to members are there to motivate and make women feel great.

WE ARE A GYM FOR BEGINNERS THAT STAY FOR LIFE.

Let’s talk about health

We are one of the only facilities to offer QUALIFIED NUTRITIONISTS for consultation. Our different plans and programs give women the correct instruction and guidance when it comes to food and drink because the inside is just as important as the outside.

Our friendly, non judgemental nutritionists have over 25 years experience between them. They have worked with women who have started at basics, to those training for a marathon. Getting to the core of eating habits and guiding/educating women to the best ones.

Consultations IncludeNutrition in Womens Fitness

  • Weight Analysis 
  • Height Measurement
  • Fat %
  • Fat Mass
  • Muscle Mass
  • Bone Mass
  • Ideal Body Weight
  • Degree of Obesity
  • BMI
  • Customised Food Plan
  • Hydration Plan
  • Recipes 

There is no judgement and no guilty feeling with our nutrition consultations and plans. The recipes and plans are easy to follow and taste amazing.

Find out more about our Famous Kickstart Plan

 

Let’s talk about fitness

Our favourite subject! We want every woman to fall in love with being fit. With personal training, fully equipped gym and fitness studios, no matter the mood, we can cater!

We have every type of machinery in our gym and don’t worry, we understand that this can be daunting.

Fully Catered Gym

  • CARDIO & MOVEMENT
  • STRETCH
  • CORE
  • STRENGTH
  • FLEXIBILITY

Every single woman that enters our doors is shown how to use all equipment and weights. We also have an open door attitude, so if ever in doubt just ask any of the team and they will come and explain everything.

Speaking of the team, we have the best personal trainers who have helped and guided thousands of women. The training sessions are catered to every size, ability and level. They are a must for really good motivation and direction.

 

The friendships that are formed

Friendship in Womens Fitness
Friendship in Womens Fitness

Well what brings new friendships? Common interests and activities and we have bundles of that! With over 100 fitness classes, slimming club and members of all ages it really is the place to get fit and healthy while having bundles of fun and connecting!

So many friendships have been made throughout the years within our doors with our amazing members.

Too easily nowadays we spend so much of our  spare time online, scrolling through social media looking for connection. Our centre is not about that. Womens Fitness is about bringing women aged 18 to 80 together and loving what they are doing the same time.

It’s one of the reasons we don’t have mirrors in our gyms or fitness studios as we want women to enjoy themselves with no judgement or posing.

JUST BE YOURSELF AND MEET LIKE MINDED WOMEN

With our events, free slimming club and 100’s of fitness classes, you can get to know yourself  and each other in a comfortable fun setting.

Working out can be so much fun!

Fitness Classes in Womens Fitness
Fitness Classes in Womens Fitness

We never want any women to feel that they are not enjoying working out. They should love it! All of our classes and instructors have upbeat music and positive attitudes throughout.

Our classes are Fun, Fun, Fun!!

We have over 100 to choose from every week, which can be booked easily through a free members app.

Women are moving and feeling so great, that it’s easy to forget that it is a workout too.

CLASSES INCLUDE

*Spinning  *BodyPump *Yoga *Kettlebells *FatBlast *Spin & Abs *20:20:20 *BodySculpt *Legs, Bums and Tums *BodyCombat *Hour of Power *Tabata and Abs *Pilates *Zumba *Boxercise *HIIT *Colour Spin *Build Your Booty *Spin and Abs *Stretch and Core and many more

The music and instruction are all about making women feel amazing during and after. There are no mirrors in our gyms or fitness studios so forget judgement or feeling self-conscious, our members just jump right in and enjoy themselves.

 

WHAT ARE YOU WAITING FOR?

Take a look at our Membership/Offers page and find the perfect package to suit you.

HEALTH - FITNESS - FRIENDSHIP - FUN

Want to speak with someone?

Our friendly team will be happy to answer any questions you have.

021-4966904