Diet/Exercise ratios: Get it right!!!

IS WEIGHT LOSS  80% DIET AND 20% EXERCISE? Misconceptions exist about the relationship between weight loss, diet and exercise and it is necessary that the importance of each component is clarified in today's article. Overweight individuals usually believe that the number of hours spent exercising is directly proportional to the amount of weight lost over time? What do you think? True or false? What role does diet play? The question remains whether diet or exercise is more important and how much of each should you do to successfully lose weight and maintain weight loss over a long time, possibly for life. Initially when I started my journey, I wanted to exercise every second of the day, in fact I was obsessed with exercise so much that I was exercising at least six times each week, heading quickly for a burn out and physical exhaustion, Oh dear!!! An online article saved my life and journey to fitness, suggesting that weight loss was actually only 20% exercise and a whooping 80% diet, shocker right? All those wasted hours exercising and doing little about my diet? Oh well, there was still time to change things for the better, clean up my diet completely and voila, the weight started to drop faster than when I exercising 24/7. Phew!!! There are various opinions concerning the actual ratio, some even suggest 30% exercise and 70% diet? So which ratio is correct? The 20/80 ratio mimics the popular Pareto Principle that suggests that 80% of successes in life are usually a result of 20% effort, so people should learn to work smarter, not necessarily harder. Hhhmm!!! Even though the jury is out on which is more important, I would advise that you overhaul your diet and increase your exercise levels to achieve successful and lasting weight loss and overall fitness. Numbers are just numbers, feeling better about yourself and the numerous health benefits associated with a lifestyle change in the direction of healthier meals and increased activity levels far outweigh the numbers on the scale and smaller dress sizes. Fitting into that skinny jeans is awesome too, right? Being a personal trainer has allowed me change the lives of my clients through use of personalized food and exercise plans that match their lifestyles and preferences. NuConsulting can help you lose that weight forever and we can be reached on nufitness40@gmail.com or 07405998686. Consultation is free. Join the era of change, join The NU-Era!!!

Smooth October!!!

So it's been months since my last post, about three months ago. Been settling my kids into schools. Started a new job two months ago. It's been tough but nothing great comes easy!!!

So I'm gradually losing the weight I allowed pile on during my relocation. Was too busy to make time for my body and nourishing it and because you are what you eat, my weight spiralled out of control, simple!!!

So this October, it's about internal cleansing and healthy skin. We are replacing one meal each day with a fruit and veggie smoothie, more of vegetables than fruits to make it more nutritious and less calorie dense!!!

Can you commit to this challenge for the next few weeks in October? The result will amaze you, great skin and a smaller mid section if you commit to it. Boom!!! 

Pictured below is a sample of my smoothies, made from low fat natural yogurt, spinach, kale, avocado, pineapple, strawberry and banana. The ratio of fruits to veggies is 1:2. Also posted a few recipes on the event page on Facebook, Nufitnessandnutrition. Go check them out!!! Love you!!!

MOVING ON!!!

So hello hello hello, been a while? Just moved to another country with my kids, so it has been a hectic time unpacking, trying to settle the kids into schools and generally getting a feel of the NU area.

Life is about change and embracing it and making it work for you and not against you. You have to be willing to experience NU things and go to NU places within reason.

So the NU June challenge is ending this week, it has been a clean eating month and we are learning as we go along. This lifestyle is for life guys and you have to learn to get back on the fitness saddle after each fall.

Change is change, moving jobs, moving house, changing your fitness lifestyle. Just embrace it and move on. Love you always!!!

Eat With NU in June!!!

It is official guys, June is here, half way into 2014 already, unbelievable right? Goes to show we must really get off the fence and choose a healthy lifestyle now or never!!!

I am excited about the June challenge on our Facebook Fan page, which is themed around healthy eating and frequent exercise sessions, at least 3 times a week? Doable right? Yes please!!!

Go shopping today if you have an unhealthy pantry, preparation is key to success on a healthy eating lifestyle. Remember chocolate is not salad guys, hahahaha!!!

Eating healthy for me can be a struggle sometimes, but I remain focused and committed to keep getting up after each fall, can't stay down, gotta keep fighting and winning!!! 

Have a fabulous week and month and keep your goals before you, you got this remember? Love you!!! #POW

Do no Dont's!!!

Is it just moi, or has anyone else noticed that those things you are asked to keep away from intrigue you the most? It's like you keep asking why?

This is the reason my approach to fitness and nutrition is moderation and not elimination!!!

A recent article I read even suggested using olive oil cold in salads and use oils like coconut oil for foods that require cooking. For me that was new and so even though olive oil is healthy, it is better consumed cold than warm. Interesting right?

It is therefore better to focus on the things we "can" do, like do love, do pray, do eat healthy,do exercise often. Life is too short to focus on the "dont's". Love you!!!

Want change? Work hard!!!

Hey darlings!!! So it's been a crazy few weeks for me and I'm trying to stay focused and practise calmness. Afterall that's what I would advise you to do right? #practicewhatyoupreach.

So I have this lady who started her fitness journey a few months ago and I decided to share her story and picture with you!!!

Want something so bad? Then stopping sitting on your laurels and go work for it. You have to go hard or go home. It's not only about fitness, life goals in general!!!

Work hard for the change you want and it will surely happen, maybe not overnight but one day soon, positive change will happen. Remain focused and have an awesome day. Pow!!!

Peace in the storm!!!

OMG can things get any worse than they are right now all over the world? Disasters on land, sea and air. Families in turmoil? People giving up on life?

I am a strong believer in the fact that things can only get better with time, but we have to consciously believe that for it to happen.

Strive to find calmness in your storms. Pray more and love more. Change your lifestyle and embrace a healthy existence. Pow!!!

May Cycle!!!

Happy Nu month guys, hope you are enjoying the weather so far? So in Ireland, today is the first day of summer, so no more excuses, go outdoors and exercise. Okay? Pow!!!

So what's up for Nufitness this month? On Facebook, we are starting a challenge on the 5th which will involve  cycling at least once each week in May 2014 and also doing any body weight exercises of choice at least three days each week. Please go check it out on nufitnessandnutrition on Facebook. 

It is always better to opt for short sessions of HIIT over long sessions of steady state cardio, the former being much more effective for weight loss. Make your workouts more effective guys!!! Enjoy the rest of the month and keep living the Nu lifestyle, which is about increased activity and clean eating!!! Love you!!!

Gotta Run!!!

So I woke up this morning with the intent to run a 10km or less, dressed up, grabbed a banana for energy and off I went!!!

Came back home 3 hours later after an exhausting 21km? Seriously? Who does that? Uchenna Achebe of course, spontaneous Chick, lol!!!

Must say I'm still sore all over but also happy I did it because it's been a while I ran this distance and was beginning to think I did not have it in me any longer since I don't run as much anymore?

Moral of this jist is to push yourself that extra bit more, it might just be what you need? Never give up on yourself, you've come too far to turn back now!!! Enjoy your week!!! Pow!!!

Hydrate to win!!!

Hydration can be a struggle for most of us and so it is crucial we find innovative ways to keep hydrated.

The fluids in our body like the blood that transports oxygen and nutrients to different parts of our body depend on water to function properly. Lack of proper hydration can lead to increased blood pressure and other health problems!!!

Pictured below is a fruit and vegetable smoothie and a berry infused fruit tea, which are delicious sources of hydration for our bodies!!! Get drinking guys!!! Pow!!! Love you!!!

Your Body, Your Haul?

The last two months have been a bit blah for me food wise!!! Just have not really bothered to stock up properly on the right foods. Been travelling quite a bit so it affected my eating. Sound familiar?

But now I've got my groove back, ain't no dulling for me, come too far now. So I went and stocked up on the right foods for my body, because my body in the long haul is a reflection of my grocery haul!!!

Shop wisely, your body is your haul, make no mistakes about it, eat clean and train mean for a fit body!!! Love you!!!

Empowerment Walks!!!

Four months ago, a vision was born to set up a walking club for women. It started with just three lovely women and today we are six!!!

It is not just about exercise, the idea behind the club is empowerment and camaraderie!!! Networking and feminine bonding. Beautiful women making a decision to change their bodies through increased activity!!!

Looking forward to participating in charity initiatives and races as a group, making positive impact in our world. Learning and growing as a group!!! Have an awesome day and keep winning!!! YOLO!!!

Let's Dance!!!

Double A challenge, Afrodance April!!! I'm excited because I personally love dancing. It is a total body workout that is quite effective when paired with a clean diet!!!

Join us on Facebook for this challenge this month and let's dance our way to a great body. Fitness for me is about doing an activity you enjoy and mine happens to be dancing!!!

Are you ready to change your body in the next 30 days? Then put on your dancing shoes and leggo!!! See you at the finish line, remember to eat clean and hydrate properly!!! Love you!!!

Remove the scales from your eyes!!!

 Hello dear friends, hoping to blog more frequently but life has just become so busy and so will try to catch up at least once each month, deal? Hahaha!!! How have you been? 

So I've been getting emails and messages from friends and clients who are discontented with the numbers on the scale? They are losing inches from all over their bodies but the scales have refused to budge or even increased, sigh!!!

My advice is to "remove the scales from your eyes" literarily and begin to appreciate your weight loss/ fitness journey more. The benefits of a fit lifestyle outweigh the numbers on the scale. 

Once you focus on eating clean and exercising more, the rest is easy, weight loss is only one of the many benefits of a healthy lifestyle. Change your focus and be happy. A Nu lifestyle sure rocks!!! Pow!!! Love you!!!

Second Re-Nu Wellness Retreat!!!

Hello friends, it's been a very busy few weeks for me, was on holiday and then just returned from the second Nu retreat which was hosted by Nuconsulting in Ireland!!!

It was a three day event and five phenomenal ladies stayed in a self catering four star facility on an island. It was a weekend filled with feminine bonding, clean eating and exercise!!!

Planning the 3rd retreat already, really was an experience to remember guys, nothing can describe taking a journey back to your past and enjoying it completely. Really looking forward to the next one!!! Pow!!!

Currently in the Facebook closed group, there is a challenge Run with Nu this February and we are actually ending that this week, it has been an exciting one, run three days each week for at least 30 minutes!!! Leggo!!!

Have an awesome week dear friends and make sure you keep fit and eat clean as much as you possibly can. Below are some pics from the retreat, love you!!!

Friends and Fitness!!!

This is a topic I would want to personally address on my blog because I've had people ask me questions about how to deal with friends questioning their quest for a healthier body!!!

So my honest question is, do these friends dread the fact that you may become slimmer and fitter and make them feel left out? Or is it just a genuine concern that you really do not need to lose weight?

It is fascinating from my own experience how I never felt over weight at some point in my life even though I could clearly see some slimmer people around me, but when I made certain changes, I could see more clearly and was able to move forward and never looked back!!!

My opinion on this is to make sure you have positive support on this lifestyle change to lose weight and become fitter, because negative support can be demoralizing and demotivational!!! Love you!!!

Re-Nu Wellness Retreat

Hi guys!!! How has your month been so far? Still sticking to those Nu year resolutions? Turn them into lifestyle changes for long term success!!!

The maiden Re-Nu Wellness Retreat was a huge success!!! The ladies had a night away in a spa resort with sauna, jacuzzi and a Turkish mud treatment. It was a night away that resulted in a rejuvenated group of wonderful ladies. 

Guess what? The next one is already booked for February 21st 2014 , a castle resort on an island in Ireland!!! Can't wait, counting down already!!!

How do you de-stress after a hard day or week at work? You should learn to take bubble baths with aromatic oils and bath salts to re-awaken your muscles, leaving your skin soft and rejuvenated!!!

You have to make time to take care of you this year, you only have one body and you live in it, so take of it!!! Love you!!!

NU Resolutions

Happy NU year friends!!! 2014 is here and it is time to make NU goals, not NU resolutions. It is important to make fitness your lifestyle and you will achieve much more than you could ever imagine this year and into the future!!!

Set your goals and make them smart, measurable, achievable, results focused and set a time frame for achieving them, this way it makes them more reachable. We must learn to never give up when we fall, get up and try again, keep trying till you get it right!!! 2013 is your old life, 2014 is your NU Life, embrace it!!! Love you!!!