HiB Fitness

Author: HiB Fitness

  • Cut Those Sugar Cravings

    Cut Those Sugar Cravings

    I think it is safe say I’m not the only person that gets sugar cravings. Why do I crave sugar? When your body is attempting to raise levels of the “feel-good” hormone Serotonin, and since sugar triggers a Serotonin release, this can cause you to crave sweet things. So it is no wonder why we like sugar so much.

    Here are a few tips to helps you reduce those sugar cravings:

    1. Sugar free options. 

    This applies to drinks, syrups, snacks etc. There are so many products out there that can give you the “sugar hit” that your body is craving without the actual sugar. So next time you are craving a sugary treat opt for a sugar free and lower calorie option.

    2. Balanced diet. Structure your diet on flexibility and sustainability, this allows you to develop a healthy relationship with food! This doesn’t mean you can eat junk food all day, it simply means don’t restrict the variety of foods that you eat. Count all your macronutrients and calories, so you can still fit in your favourite ice-cream or a treat. You will crave sweets less often and also never feel the temptation or urge to binge.

    3. Eat a variety of nutritious whole foods. If your diet consists of a lot of sugary foods then it is more likely that you are not going to stay full for long. As a general rule, you should be eating nutritious and caloric dense whole foods for the most part of your diet. Allocating a percentage to nutritious, micro and macro friendly foods, for example, vegetables, salads, fibre dense foods etc.

    4. Stay hydrated. I can’t emphasise enough how important it is to stay hydrated. Dehydration is linked directly to food cravings. Aim to drink 3L of water per day. On days of intense exercise, you should be aiming for 4-5L.

    If you need advice about nutrition and eating right, you can make an appointment with any of our qualified gym instructors. Or for a more detailed and tailored made nutrition plan you can speak with one of the personal trainers that are available.

    Hi B Fitness, Shaping you for life.

    healthy-snacks

  • Oatmeal Bread

    Oatmeal Bread

    Oatmeal Bread

    Looking for a healthy snack to keep you going until your next meal? Try this Oatmeal Bread recipe. Packed full of nutrients, it has all the right stuff to satisfy your cravings.

    Ingredients:

    500g Natural Yogurt

    2 yogurt pot of Oatmeal

    2 teaspoons Baking soda

    2 tablespoons coconut oil

    Method:

    1) Place all ingredients into a large bowl and mix well.

    3) Preheat over to 180 degrees.

    2) Line baking tin with greaseproof paper.

    3) Pour mixture into tin evenly and place into oven for 45 mins,

    4) Remove from tin and continue to bake for 5-10 mins.

    You can add raisins, sunflower seeds, chia seeds or even walnuts to give it that bit more flavour and extra health benefits.

    Let us know how you get on with yours and don’t be afraid to get creative.

    Hi B Fitness, Shaping you for life!

     

  • Fitness Myths

    Fitness Myths

    There is so much fitness information out there, it is hard to sort fact from fiction. So here at Hi B Fitness, we have some of the most common myths busted.

    1) Weight training will make women bulky

    To be bulky and “manly” you need a lot of testosterone. The average man produces ten times the amount of testosterone as the average woman.  Without it, you can’t be bulky. So, unless you plan to inject yourself with steroids, you have very little to worry about. If you’re concerned about your arms being too big, lose more fat. Don’t be afraid of gaining more muscle.

    2) If you want to lose weight, workout more

    This one is only kind of true. Working out more certainly increases the amount of calories you burned that day. It can give you spikes in metabolism that can last up to 72 hours. And if you do it right, you’ll build muscle that itself will raise your metabolism just by existing. But, all of those things miss the point. Fat loss is all about calories in, calories out. To lose weight, calories in have to be less than calories out.

    3) Cardio is better to lose weight than weight lifting

    This myth is a derivative of the first two.  If you lose fat and lose muscle along with it, It will be harder in the future to lose fat. Less Muscle = Lower Metabolism. Fat loss programs should be first about controlling the ratio of calories in/calories out, and second about doing everything in your power to prevent losing muscle. This means a good diet combined with a good weight training routine. If you have time for cardio, be my guest, but that comes third!

    4) Doing Crunches and ab workouts will get rid of belly fat

    Ab workouts help strenghten your core and tone the muscles. However, your body doesn’t burn fat solely on the area you work. To get visibly toned abs, you first have to reduce your overall body fat. Having a strength training routine coupled with cardio and eating right will get you that six-pack that you desire so much.

    5) You have to feel pain to gain any benefits

    While a small bit of soreness can be expected a day or two after working out, this is entirely different from feeling pain while working out. If you are feeling pain while working out, you are either doing the exercise incorrectly or already have an injury. If you are feeling pain, do not try to “push through it”, stop and rest. See if the pain goes away, or if it is constant. If you are unsure, consult a doctor.

    If you have any questions, feel free to speak with any of our qualified members of staff at Hi B Fitness.

    Hi B Fitness, shaping you for life.

    YOu are worth it

     

  • Chocolate Banana Protein Pancakes

    Chocolate Banana Protein Pancakes

    Chocolate Banana Protein Pancakes

    After another week of eating healthy, why not treat yourself to some Chocolate and Banana protein pancakes.

    This recipe will yield 3 to 4 pancakes.

    All you need for this quick and easy recipe is

    Ingredients

    1 Banana

    1 Scoop chocolate protein powder.

    2 whole eggs

    Vanilla extract (optional)

    Method

    1) Break up banana into 1/4’s and place into blender, add eggs and chocolate protein powder (vanilla extract if desired)

    2) Blend until contents are smooth.

    3) Heat a large skillet over medium heat, and coat with cooking spray. Pour batter onto the skillet, and cook until bubbles appear on the surface, 1-3 minutes. Flip with a spatula, and cook for another 1-3 minutes.

     

    Try adding some maple syrup or honey for some added sweetness.

    B&C Pro Pancakes image

    Bon appétit!

     

  • Benefits of Exercise!

    Why should you exercise?

    There are many benefits to exercising. Here is a short list of reason why you should exercise on a regular basis.

    1) Control Weight

    Exercise is one of the key aspects to achieving any fitness goal. Exercise can help prevent excess weight gain; help maintain weight loss or help build muscle mass. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Building muscle mass will increase your strength and also increase your metabolic rate. (This will help burn more calories faster)

    2) Health Conditions And Diseases

    Regular exercise will help improve blood flow, reducing the risk of heart related diseases. It can also reduce the risk of injury to muscles or joints. Exercise can help relieve stress, and even lift depression and anxiety. Not only can regular exercise help with the prevention of conditions and diseases, but it can help cure a variety of conditions and help alleviate pain.

    3) Psychological Boost

    Just a 30-minute workout at the gym can help blow off some steam after a stressful day. Physical activity stimulates various brain chemicals (the same ones that you get from shopping) that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

    4) Increase Energy Levels

    Regular physical activity can improve your muscle strength and boost your endurance, this helps your cardovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to do the things you enjoy, like going to Hi B Fitness.

    5) Improves Quality of Sleep

    When you workout regularly, it can help you fall asleep more deeply and faster. Although, you should not exercise too close to your bedtime as you may still be energized from your workout to go to sleep.

    6)Exercise Can Be Fun

    Physical activity can help you connect with family or friends in a fun social setting. You could take a fitness class at the Hi B Leisure Centre, hit the gym or join a local team. Find a physical activity you enjoy, and just do it. If you get bored, try something new. Follow the link below to see a list of classes available at Hi B Fitness.

    http://www.hibfitness.ie/classes/fitness-classes/

    Exercise and physical activity are a great way to fell better, gain health benefits and have fun. As a general goal, aim for at least 30-minutes of physical activity a day. If you want to lose weight, meet specific fitness goals or just want to be healthier, call into us at Hi B Fitness, and let our qualified members of staff help you reach your goal.

    Hi B Fitness, Shaping you for life.The only workout you regret

  • New Therapy Now Available!

    New Therapy Now Available!

    Info about the new therapy…

  • Pilates Class

    Pilates Class

    Details of Pilates Class here

  • Strive for progress, not perfection

    -Unknown