LOSING THE WILL TO STAY FIT AS YOU GROW OLDER
I met my mother off the bus at Galway Train Station on Thursday. She was coming from Kerry and travelling to Mayo. She is in her early 60’s and is a very active woman. When I met her I carried her bags, she was hungry and a little cranky so food was her priority. As we walked through Eyre Square, I noticed that she was walking particular slow. Maybe I’m a fast walker, so I slowed down. She seemed out of breath. This did alarm me because she was always active. She worked hard all her life and is blessed with her health. No traces of osteoporosis, very strong and healthy. She has a great diet and even though she lives on her own, she always cooks dinner for herself every evening. This is a great focus for her. However this breathlessness bothered me. So I asked her was she ok? She said that she is gotten unfit and has given up on exercise and is too old for that, this was her response. I was so shocked to hear this. It wasn’t that she couldn’t exercise it was that she didn’t want to and thought because she was just over 60, the need to exercise was less important. She listed out so many excuses, the weather, tiredness, lack of energy, nobody to walk with, it was too dangerous and no time. These excuses I have heard a million times. I felt my mother’s attitude had changed. Maybe she wasn’t surrounded by people who wanted to exercise and she lost motivation. This can happen to anyone at any age. Losing motivation and creating all these excuses is not age sensitive. Her friends were of the same attitude. Funny thing is they were envious of anyone that did exercise. When I told my mother I had done Gaelforce West last weekend, she said oh my god that is amazing, I wish I had your energy. Maybe I am bursting with energy but it takes effort. I set a goal for myself and I commit to them and just do it. It’s not always easy and I have to push myself when things get very tough. I sometimes hear my inner voice saying ‘are you crazy for putting yourself through this” I quickly say cop on, and tell myself I can do it, and imagine the feeling at the finish line. That’s what gets me through it. it’s not my physical capability it’s my want to do it and my ability to ignore the pain. That’s what drives me. I’m not saying that my mother should do Gaelforce but what I am saying is that she needs to set herself an achievable goal. She needs to change her mindset and this can only be done by encouragement from everyone around her. A leg up is all she needs. This could be asking a friend to go for a walk. Getting up earlier and making time to do a little bit. Buying appropriate shoes and clothing for all weathers. Choosing safe paths that are well lit. Eating little and often to ensure you don’t have dips in your sugar levels. Eating healthy snacks to avoid sugar slumps. These are all the tips I gave my mother. Since I don’t live in the same county as her, all I can do is send her daily text messages of a few exercises to do. An exercise programme that’s simple to follow involving muscular strength based exercises for her bones and an aerobic training plan for her cardiovascular system. She can do both in the comfort of her own sitting room. If you know someone who is like my mother share this and help them change their attitude. It’s a long road, all I can do is guide her, she has to believe and want to do it too for herself. She is probably going to kill me for writing this and posting up her picture. It’s for her own good.
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Easy to follow recipes! Weight loss and feel good factor a sure thing! What's not to love about my 14 Day Shred Programme.
Incorporating easy to follow meal plans and exercises you can do with little or no equipment.
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We are nearly at the halfway mark!! Hope the healthy habits have kicked in and you are feeling more energised.
We should be well into by now. We have reduced the calories a little here but still plenty to keep us going. It's cardio day so not too demanding on the muscles.
If you want alternatives let me know or if you have any knee or back issues, I can give you a modified version of a particular exercise. Best of luck!
We are on Day 3, so hopefully we are watching our portions and eating enough protein, carbohydrates, fats and water.
We also need to make sure we are eating enough fibre. Aim for 30g of fibre a day. Increase it to this number gradually.
Broccoli 100g serving contains 2.3 grams. 35gams of porridge oats contains 2.9 grams. Best of luck
Well how did Day 1 go for you? I’m trying to keep it as simple as possible. For me planning is everything so on a Sunday I plan for the week. It makes it easy to stick to it. I do understand everyone is different, so adjust the protein, carbs and fats to suit your daily needs. If you are skipping the gym today then there is no need for a post workout smoothie. As always post a comment or even a question, I’m here to help! best of luck on day 2.
What to eat and train like me for the next 14 Days! I have put together this easy to follow meal plan and exercise programme.
If you are already training then alternate between resistance and cardio with 1 rest day. This is a typical week for me but feel free to change it up to suit your schedule.
NEW MENU LAUNCHED!
Start your day with PureRaw Eatery Spelt Crepés made fresh in house every morning, with a delicious breakfast wrap, some super power porridge, nutty granolas, greek yoghurt pots or acai boost bowls. Choose from more than 10 freshly made smoothies. Choose a healthy and filling gourmet sandwich for lunch, hot or cold & made to order on local artisan breads to eat-in or take-away. Pick-up a proper salad with oodles of noodles or a fully packed salad bowl that won't leave you hungry. Top it all off with homemade raw dessert protein balls or chocolate cheesecake.
Download PDF menu here
"We want people to feel happy and healthy here"
Change your habits for 7 Days
If you want a kick start why not try my very successful 7 Day Banish the Bloat. It could be the start of a new healthy journey beyond the 7 Days. Before you can change your weight, you must have a better understanding of the reasons why you are overweight. Weight gain or loss results from changing the balance of energy coming in(the calories we eat and drink) and going out(the calories we burn off through everyday activities). Yet science has found that many factors can lead us to get out of balance and gain weight, our ancestry, our lifestyle choices, and our surroundings. So I'm going to make it easier for you. Simple meal plans, easy to follow recipes, and a great sense of achievement at the end of the week! Try it today
This is my favourite breakfast. I have to eat this every morning. It has the right amount of complex carbs, good fats and protein to help me burn fat and repair muscle
3 egg whites
100ml skimmed milk coconut milk, or almond milk
Whisk egg whites till creamy. In the meantime cook the oats in milk for 2 minutes
Fold the cooked oats into the egg whites and whisk for a few seconds.
Sprinkle with a handful of chopped almonds
How do I know if a food is high in fat, saturated fat, sugar or salt?
There are guidelines to tell you if a food is high in fat, saturated fat, salt or sugar or not.
High: more than 20g of fat per 100g
Low: 3g of fat or less per 100g
High: more than 15g of total sugars per 100g
Low: 5g of total sugars or less per 100g
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
Protein Veggie Chilli Pot
Add chicken breast to increase protein
1 tsp olive oil
1 onion chopped
1 garlic clove crushed
1 red chilli
1 tsp cumin
2 celery sticks
1 green pepper
1 red pepper
1 tin red kidney beans drained and rinsed
I tin of pinto beans drained and rinsed
Pinch sea salt
250ml pasata (or crushed tomatoes)
Place onion in pan and gentle cook for 5 minutes. Add garlic and cook for further 1 minute. Add remaining ingredients and simmer for 15-20 minutes.
Serve with 2 tablespoons of quiona and 2 slices of avocado on top. All the essential good fats, proteins and carbohydrates in one pot!
EAT LIKE A TRAINER
You are training every day mixing it up with weights and cardio, but all your hard work
will be wasted if you are not feeding your body with the right fuel at the right time.
See how Fiona eats for maximum gains in the studio.