Some great tips from one of our gym instructors Aoife

Weekend Calories

How many of you have been really good with your diet and exercise and are planning to be a bit more relaxed this weekend?

It’s ok…we’re all guilty of it at some point!
Did you know that the weekend actually makes up 40% of your week? Nearly half your calorie intake for the week!!😳

Adding in those extra calories can really sabotage all the good work you have put in during the week.. For example:

Glass of Wine – 130 Cals
Pint of Beer – 250 Cals
Vodka & 7up – 120 Cals
Pizza slice – 300 Cals
French fries – 350 Cals

You could easily be adding over 1000 calories (That’s assuming you only have 1 of each🙈)

And don’t forget, in order to achieve Fat loss, you NEED to be in a calorie Deficit!!

So this weekend, think twice about having that extra drink, or that sneaky doner kebab…Make better choices when eating out, You will thank yourself when you achieve your goals!!

Stay Hydrated

Staying hydrated is of very important for athletic performance of any kind! A small amount of dehydration has a detrimental effect on muscular contraction!
Most people have been told they should drink 6 to 8, 8-ounce glasses of water each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty.

Here’s a great rule of thumb that everyone can apply:
Aim for 5 light straw coloured urinations per day that is odourless! It’s so simple yet super effective and an easy one to implement!

If staying hydrated is difficult for you, here are some tips that can help: 💧Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water. 💧If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink. 💧Drink water before, during, and after a workout. 💧When you’re feeling hungry, drink water. Thirst is often confused with hunger. 💧If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour. 💧Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.