Abs are made in the kitchen; you are what you eat. A healthy outside starts from the inside.
We have all heard them, but are we implementing them?
Finding the “Healthy” Balance is vital. The first place to start is goal setting, what are we aiming to achieve. Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better.
But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks. And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.”
“As a rule of thumb, weight loss is generally 70 percent diet and 30 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. It’s much easier to cut calories than to burn them off. For example, if you drink two aperol spritz, which can pack 450-plus calories, you need to run more about three and a half to four miles to ‘undo’ it! Would you rather do 506 burpees or eat a Mc Donald’s Big Mac? It’s all relevant.
“So, what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass). For a healthy daily calorie count, allow 10 calories per pound of body weight — so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise.”
While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet,”
Olivia is an amazing PT! I've had several personal trainers in London over the last few years and have had by far and away the best results with her training. In just six months thanks to her sessions and nutritional advice I have been able to reduce my body fat percentage significantly and increase my muscle mass too. I never thought I would achieve these goals so quickly and I'm the fittest I've ever been!
Olivia also has a lovely style - always positive and motivating - and our sessions are super fun and varied. She consistently pushes me to go that little bit further each time with workouts tailored to my personal goals. She is also really flexible and accommodating which is a huge help when you have a busy and changeable work schedule.
If you are looking for a personal trainer in the area I can't recommend her highly enough!
Olivia is awesome, she is so passionate and professional at what she does its a pleasure to train with her. She gave me the confidence I needed to complete my first tough mudder last year, a huge achievement for me. She is not only my personal trainer but now a personal friend! Couldn't recommend her enough!!
My fitness has improved significantly since starting Personal Training with Olivia. She is very knowledgeable, patient and encouraging and pushes me to get the most out of each session. Every week is hard work but very varied and satisfying.
Olivia created a personalised training programme to suit my goals, she was instantly aware of what I wanted to achieve, a top professional trainer who is well worth the investment. Olivia focuses on motivating and helping you set measurable goals, her fitness regime is reflected in her own physique and attitude.
So If you’re ready to challenge yourself and embark on both mental and physical self-improvement, I highly recommend Olivia Pettifer as your trainer to join you on your journey.
I was looking for something like that for a long time. I am not a fitness addict at all.. I would say that sessions with Olivia was very effective for me, I was also combined them with their Bootcamp, so it is much more effective than going to the Gym to stair on the treadmills. It was a good starting point for entering the fitness world in Wandsworth area.