Fitness Q&A

As I get asked similar questions in my classes, I thought I would compile a list of Q&A’s here and add anymore as and when I receive them.

How long before exercise (pre-workout) should I eat?

It’s recommended that you wait at least 1-2 hours before you exercise sometimes more especially for big meals.

However the gap depends on what you’re also eating. I would say if you are eating something light and easy to digest such as a smoothie or fruit (even a slice of toast) you can exercise 30 mins-1 hour after eating. A heavier meal will require longer time to digest.

After a bit of trial and error, you will find the right balance for you. For me, if I eat too much I suffer from indigestion and feel sluggish, but too little and I feel light headed, so both will impact my training.

How long after exercise (post-workout) should I eat?

Again I think this depends on what you ate before your workout! I would say drink water first and wait at least 15-30 mins unless its fruit which sometimes I eat almost immediately, especially if I have trained for more than 90 mins.

Some nutritionists suggest to wait 1 hour post workout.

What should I eat eat after exercise?

Livestrong.com suggest you eat a snack that contains both protein and carbohydrates to replace glycogen levels.

Again I would say it depends on the duration and type of training/energy you expended when working out e.g. BoxFit or swimming may make you feel hungrier whereas you maybe fine after Zumba or Pilates workouts.

The majority of the time I will generally have a large salad with protein (e.g. fish, salmon) and will only add carbs such as cous cous or pasta if I think I need it.

Also as I am quite active I may also add a juice such as cucumber, apple & ginger to replace the electrolytes lost through sweating and for my general health. More info about the benefits of juicing.

What you shouldn’t do is grab something like a cake or other unhealthy snack first as a reward for you exercising!

What exercise should I do?

I believe in having a well-rounded holistic approach and encourage you to include some diversity in your exercises as a way to use all your muscles and challenge your body. Please don’t do the same workout every week your body will adapt.

Remember some workouts can be done at home, on your route to school or with friends or children keep it varied.

It will also depend on your fitness goals most ladies I speak to, want to lose weight, or tone specific areas, some both.

Include all of below:

Cardio – at least 15-30mins skipping/ jogging/cycling(or even running on the spot for 30 sec x5) 1-2x a week

This will help you reduce overall weight quickly and build up your fitness, stamina and energy levels. Try to monitor how long your doing and to push yourself to go longer or faster. The Nike app or Map My Run is motivating and free.

2. Muscle Strengthening and Endurance

This should include either weights or my preferred method using your own body weight such as push ups, sits ups, dips, torso raises and squats. Plus any other bits and bobs you can find on YouTube. This will help you to build muscle which means not only noticeable muscle definition but it will help speed up your metabolism even when your not exercising!!

These can be done on their own with a brief warm-up or as part of the cardio above as a complete workout.

3. Flexibility and core strength

Usually these exercises which are lower impact are usually neglected and ignored but ladies they are so vital in the way you carry your body, your posture, internal strength, flexibility and body definition. Not only does this help you appear trimmer but I swear this is the key to youth!!!

These will include any exercises like yoga or Pilates. I have added this to my workout about a year ago and have seen immense improvements that I wasn’t experiencing just concentrating on just cardio and body weight as my body adapted.

4. Stay Active

Walk more, take advantage of the low-cost bikes, play outdoor games with your kids, sit less, meet friends at classes/gym/walks. Try to remember you are the master of your body and not the other way around! Most exercise can be fitted in as part of your normal routine, I used to jog/walk with a pram on the school run 1-2x a week. Also you don’t need to spend hours exercising, I used to do a 20min session at lunch ( 2mins skipping 20 sits up, press ups, squats, 5x).

The benefits of exercising is to renewed energy, a fitter body, mind and spirit not just too lose weight.

What is your workout schedule?

A year after I gave birth (4 years ago by C-section), I trained 2-3x a week.

Jogging 1x Regents Park with pram very slowly

High Cardio Video or BoxFit

Cycled a short journey to nursery 2x a week

I lost most of my baby weight but was still a lot bigger than pre-pregnancy.

In the last year I have increased my schedule – as I noticed that my weight wasn’t shifting and my body plateaued. Read more about weight plateau

Now each week I aim for …

2x 30-40min jogs

2x yoga (90mins)

1x Gym (1.5hrs) – optional

1x Muay Thai/BoxFit training

Once I added in an extra jog the weight just fell off and the hot yoga just helped me gain more definition. If you think you will lose considerable weight training only 1-2x a week, think again!

Ps. my bike is not working as soon as I use that my thighs and bum will be toned!

What do you eat?

So I have a Food Plan (NOT a DIET) called the 3S Food plan which I do and advocate as part of my Wellbeing Consultations it includes;

Smoothies – Breakfast

Having a smoothie in the morning means I can get all the raw nutrients and goodness from fruit, especially best on an empty stomach. Plus it is very quick to make, I can travel with it and add a energy/vitamin boost powder. But no more than 2-3 fruits blended due to the sugar, although water is added to thin and dilute it.

2. Salad – Lunch

Again salad is a good way to get all the vitamins and minerals from raw vegetables, boost my energy levels and is very quick for me to roughly chop up some salad and then add a protein such as mackerel, salmon and tuna. Literally takes 5-10 mins and there is something very therapeutic when you start preparing it, seeing all those colours on the plate. #EataRainbow

3. Soup/Stew – Dinner

Soups/stews is another great way to get more vegetables in your diet, in a easily digestible form, reduce that bloated feeling in the evening and improve your health.

Generally day-to-day I have a smoothie or breakfast and salad (the first 2S’s) I am not good with eating/making soups, unless I am trying to reduce weight or feel bloated.

Carbs are allowed but usually in 1 meal and 2-3 snacks plus lots of water. However no process food such as bread, if its your first time on the plan and after 21 days you will feel less/no cravings for these things.

For me, eating for health and to keep my energy levels high is paramount in order to teach classes, manage my mood and juggle being a busy mum! However I am human so always have a packet of crisps after my salad (don’t judge me!) and have a sweet tooth but it is balanced out with 80% of my good effort.

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