FITSQUAD

Question 1 - Do I eat out of boredom?

Question 1 -  Do I eat  out of boredom? You eat to provide your body with the energy it requires to work correctly. However, you may overeat because you are bored. There are many reasons you overeat and along with it habit, stress and comfort, boredom would certainly be a possibility.
Read More

Question 2 - How do I motivate myself to stop eating so much?

Question 2 - How do I motivate myself to stop eating so much? If you find yourself eating too much food or eating bad food that you just do not need, then you need to find your motivation. This varies from person to person and may range from a song to a picture in a magazine or an up and coming event etc, but if you lack in motivation try this technique:- Picture in your mind’s eye the shape or weight that you want or are working towards. Now feel how happy you are...
Read More

Question 3 - How do I break old food habits?

Question 3 - How do I break old food habits? As human beings we tend not to break habits. Instead we replace them with good habits. You must be good at something for it to become a habit; therefore a good habit will have a positive impact on your daily life.
Read More

Question 4 - Does the problem start in the Supermarket?

Question 4  - Does the problem start in the Supermarket? The problem usually starts with you. However, knowing how to shop at the supermarket is very important - know the healthy options and buy what's best for when go shopping. If you don’t buy the foods you know are bad, then they won’t be there to tempt you.   Try not shop when you are hungry.
Read More

Question 5 - I would like to eat better where do I start?

Question 5 - I would like to eat better where do I start? Start by taking your power in your own hands. The fact you know you need to eat better is a start in itself.  You can’t change what you don’t acknowledge. Find your motivation and set time framed realistic goals. This will get you thinking healthier. Know how good food will benefit your life around and how bad foods will cause you to feel low in energy and unhealthy. You will learn so much as you...
Read More

Question 6 - Do I have to go on a diet to lose weight. Will I be hungry all the time?

Question 06  Do I have to go on a diet to lose weight , Will I be hungry all the time? No!! Diets as we know them do not work,  as once you go “on” them you will eventually come “off” them. Losing weight in the short term is easy; keeping it off by adopting permanent lifestyle change is what you want. Small changes that work in harmony with your day to day living will help you achieve your goals. Most people...
Read More

Question 7 - Do I need to eat differently depending on my lifestyle

Question 7 -  Do I need to eat differently depending on my lifestyle i.e. am I runner or working in an office? Yes. Every person has an individual food requirement. A runner will need a lot more calories to do their job than a person working in an office all day. The amount of food you need per day depends on many circumstances e.g. age, activity level, job, sex, health & metabolism.
Read More

Question 8 - How do I know how much I need to eat every day ?

Question 8 - How do I know how much I need to eat every day ? There are so many recommendations that are widely given on women taking in 2000 calories &  men taking in 2500 per day. These numbers are based on european averages and are too generalistic. It very important to find out what you should be taking in for your sex, age and size as it differs for everyone. Use this formula to calculate what your daily intake should be! Men: BMR = 66 + (13.7 X wt in kg)...
Read More

Question 9 - How do I know how many calories are in my dinner ?

  Question 9 - How do I know how many calories are in my dinner ? Go to a website called www.myfitnesspal.com and just for a few days input what you are eating this will give you the approx calories for each food. There are literally millions of brands listed so you should be able to get a very accurate number on your daily calorie intake.
Read More

Question 10 - Are there foods that could make be happy or sad?

Question 10 - Are there foods that could make be happy or sad? It is true to say that any foods which we enjoy eating, will make us feel happy. The flip side to this is that those same foods may make us feel sad if we over eat them or can’t control our eating of them. The food itself is not making us sad but it’s our attitude to it our guilt for overeating etc.  However some foods do promote happy hormones, eg chocolate seems to have a very happy effect...
Read More

Question 11 - Are some good foods bad if they are eaten in the wrong combination?

Question 11 - Are some good foods bad if they are eaten in the wrong combination? Too much of anything can be bad for you no matter how good the food is. Everything in moderation is fine.  You should be aiming to have a balance of food in every meal. Example brown rice with a lean chicken breast and some vegetables, drizzle a little extra virgin olive oil on top. This is a healthy meal complete with carbs, protein or fats. Overeating any food including health foods...
Read More

Question 12 - Why do a lot of people that go on diets usually put the weight back on?

Question 12 - Why do a lot of people that go on diets usually put the weight back on? 95% of dieters fail to maintain their weight loss within a 5 year period. The reason for this is because “diets” are too difficult to stay on and the key to successful long term weight management is lifestyle management - changes that fit into your life permanently. In fact, it’s not uncommon for severe dieters to gain back all the weight they lost plus up to 35% extra...
Read More

Question 13- I don’t overeat but I am fat, how does this happen?

Question 13- I don’t overeat but I am fat, how does this happen? There are a few areas you need to examine to determine the answer to this question:- Medical Condition – Do you have a medical condition which is causing you to gain not to lose weight? You will need to speak with a medical professional Food – You may not overeat but you may not be eating enough of the foods that you really need, or maybe you are not eating at the correct times...
Read More

Question 14 - If I want to lose weight do I have to give up alcohol and fizzy drinks?

Question 14 - If I want to lose weight do I have to give up alcohol and fizzy drinks? To lose weight you do not necessarily need to completely give up everything. Remember it’s about moderation and working the things we enjoy into our plans. If a food or drink is causing you a problem medically that you may have to give it up but this will be determined by your doctor. A little of what you fancy won’t hurt you. In moderation alcohol can be beneficial for you....
Read More

Question 15 - Will I have to eat a lot of foods I don’t like to maintain my goal weight?

Question 15 - Will I have to eat a lot of foods I don’t like to maintain my goal weight? No. You will never have permanent lifestyle change if you have to eat foods you don’t like. It must be enjoyable and you can find foods that suit your tastes to continue your weight management goals
Read More

Question 16 - Am I the weight I am because it’s in my genes?

Question 16 - Am I the weight I am because it’s in my genes?                                     Not necessarily. You are the weight you because of your lifestyle, food habits and exercise regime. You may have genetics in your family where people are prone to being heavy, but again, unless...
Read More

Question 17 - How long will it take for me to lose the weight I want?

Question 17 -  How long will it take for me to lose the weight  I want?                                      There is no one answer to this question as your results will depend on your dedication to your fitness and food plan. Also remember that everyone is different and some...
Read More

Question 18 - Do I have to exercise to lose weight?

Question 18 -  Do I have to exercise to lose weight? If you have ever seen a person suffering from sickness you’ll see that you don’t have to exercise to lose weight. However exercising will help you lose weight and will have untold other benefits for your physical and mental health. There is a huge difference between being slim and healthy than slim and unhealthy.
Read More

Question 19 - What are the health risks and benefits to losing weight?

Question 19 - What are the health risks and benefits to losing weight? Unless you have a medical condition that will get worse by exercising then exercise should bring no risks to your health once performed correctly and monitored. The benefits of exercise are endless:- 1)    Better physical health 2)    Improved mental health 3)    More energy 4)    Sleep Better 5)    Decrease chances of...
Read More

Question 20- Vtamins and supplements beneficial in trying to maintain or lose weight?

Question 20- Vtamins and supplements beneficial in trying to maintain or lose weight? Vitamins and minerals are very important for growth, health and physical well being. They are essential for energy production and performance. Also important role in the immune system, hormonal system and nervous system. They must be included in your diet. However a well balanced diet as suggested by the food pyramid should provide enough vitamins and minerals to meet our needs. If you...
Read More

Question 21- Who generally succeeds in maintaining their ideal weight?

Question 21- Who generally succeeds in maintaining their ideal weight? Those who generally succeed are those who have a positive attitude to being with and who follow tips like those outlined above.
Read More

Question 22. Can you give me a guide on what a good example of a Menu?

22. Can you give me a guide on what a good example of a Menu? Fitsquads 7 Day Sample Menu for Healthy Eating! By Nutritionist Neil Barrett (This diary is based upon a female intake of approx. 1250-1500 Kcal/day. Go back to Q 8 on how many calories you need per day) Day...
Read More

Question 23. What should I eat before and after my Fitsquad Class?

What should I eat before and after my Fitsquad Class? WHAT IS THE BEST PRE AND POST WORK OUT SNACKS?Anything you eat within an hour before exercising should be light and easy to digestlike fresh fruit. Some people fare better when have a small snack 1 hour before whileothers feel too full. Measure your energy levels when exercising to see what is bestfor you. With in 1 hour of finishing our exercise you are looking for a mix of qualityprotein like chicken, lean beef, lamb...
Read More

Question 24. Snack Attack Ideas

Snack Attack Ideas:)      To help keep your body in fat burning mode, reduce sugar cravings, and keep  focused it’s good to snack every 3 to 4 hours. Please find some healthy snack tipsbelow􀂾 Hard boiled eggs􀂾 Celery with hummuskey slices rolled up with avocado &mustard􀂾 Handful of raw nuts􀂾 Yogurt with fresh fruit􀂾 Carrots and guacamole􀂾 Oatcakes with tomato and pesto􀂾...
Read More

Question 25. Does Eating Late Matter?

Does Eating Late Matter? The Fitsquad Nutritionist gets asked this a lot and the best way he can explain it to you is that our bodies do a lot of work while we are sleeping, it cleans, detoxifies, rejuvenates and rests. Theseprocesses are obviously vital to how we feel in general. Two to three hours aftereating is ideal before going to bed.Rest is so important for our muscle growth and repair and while you are exercisingyou are tearing muscle down and rebuilding it to gain...
Read More