- Timi’s single leg hip thrusts at the studio. Koliaki et al. (2018) have written an interesting paper that provides general principles about healthy and sustainable diets. I have put some of their main points below but definitely recommend reading the whole thing as they critically discuss low-fat diets, low-carbohydrate diets, high-protein diets, very low-calorie diets with meal replacements, Mediterranean diet, and diets with intermittent energy restriction.
- A healthy diet is a varied diet rich in fruits, vegetables, whole-grain products and high-quality proteins - Low in added sugar, refined grains, and highly-processed foods. People who make the above dietary choices may find it easier to control their body weight without necessarily counting calories or limiting portion sizes daily. - Energy intake does certainly play a role, but the most effective strategy to achieve long-term weight loss and good cardiometabolic health is shifting to a healthy dietary pattern, compatible with individual food preferences and lifestyle habits - Physical activity and energy expenditure play also an important role in weight loss since sedentary individuals need to reduce their energy intake even when consuming a healthy diet to achieve and maintain weight loss. - Setting realistic goals for weight loss is important. - The best diet is one that people can follow for a long period of time without significant weight regain, so whatever facilitates this effort is greatly appreciable. . Koliaki, C., Spinos, T., Spinou, Μ., Brinia, Μ. E., Mitsopoulou, D., & Katsilambros, N. (2018). Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. In Healthcare (Vol. 6, No. 3, p. 73). MDPI.
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Last week some of our lifters hit a PB week in their program. We saw some lovely lifts and big improvements, including Eva, pictured here, who added 6kgs to her total 😁 looking forward to seeing our team at more competitions this year!
. We have been posting compilation videos from the sessions to our YouTube channel which you can find at the link in our bio Zara's heavy push presses at the studio! Positive habits can help us make progress by providing consistency. They can also offer some protection against what life decides to throws at us. Every positive habit we make becomes one less positive behaviour that we have to think about. The habits we pick will support the life we want to live (Montminy 2016, 21 Days to resilience).
“Every habit and faculty is preserved and increased by its corresponding actions: The habit of walking makes us better walkers, regular running makes us better runners. It is the same regarding matters of the soul” (Epictetus, The Art Of Living) Simona's weighted planks at the studio. January is always one of the busiest times for coaches and it's really inspiring to see so many people wanting to better themselves whether its for physical or mental health. Here are some evidence-based behaviour change tips that may help to keep you on track with any goals you have set:
➡️ Identify potential future barriers to success and then plan how to overcome them. ➡️ Use follow-up prompts to help you keep the goal in focus (postcards, diary, white boards, phone reminders). ➡️ Plan in advance for the best time to carry out this new behaviour and make the timing of the event as easy to fit into your schedule as possible. Sometimes it's helpful to anchor it to another activity that you routinely do to become habitual. ➡️ Monitor your progress. You could use a training log book, diary or any of the million apps out there. ➡️ Set review dates to progress and then adjust / experiment with your plan accordingly depending on how successful it has been. ➡️ Use social support! Ask your friends and family to help / join in if they like. ➡️ Focus on past successes, use this as evidence that you can succeed and overcome obstacles. ➡️ Practice unconditional self-acceptance. We are all fallible humans who (need to) make mistakes all the time (to learn). Don't kick yourself if the plan fails. Pick yourself up, take a look at why it didn't work and try then again. Greaves CJ, et al. (2011). Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health 11:119. Michie S, et al. (2009). Effective techniques in healthy eating and physical activity interventions: a meta-regression. Health Psychology 28(6):690-701. |
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Canterbury Strength Weightlifting Club
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