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Sophie-Jane Nutrition and Personal Training

  • About Sophie-jane
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Come read about nutrition, fitness and fun! 

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Recuperating over Christmas

December 22, 2015

I don’t want to contradict my earlier blog on maintaining the balance over Christmas … I absolutely agree that you shouldn’t forget about your exercise regime totally over the holidays, and squeeze in a workout or two where you can. However … I also wanted to say how important it is to relax and take some time off to recuperate.

Our lives are typically 100mph, we go from one thing to the next – so why not take the opportunity to have a bit of time out over the holidays this year. Try doing the below to unwind and give your body some well-deserved TLC:

1.       Have a lie-in

If you read my previous post, you will know the importance of sleep for good health. It also mentioned how it is actually possible to catch up on sleep if you have been deprived of all the shut-eye you need. So don’t feel guilty staying under the duvet for an extra hour this Christmas.

2.       Try some yoga

One of the many benefits of yoga is relaxation, which is great for our mood … perfect for a nice calming experience away from all the noise and excitement of Christmas! It also gives us time to have a nice stretch – something that can be forgotten (or not prioritised) in a fitness routine, but it vitally important for injury prevention.

3.       Get a massage

De-stress this winter with a warming massage. Stress is not good for our health (for one, it increases the hormone cortisol which in large amounts can be destructive as it is a catabolic hormone that breaks things down, like our muscles … it has also been linked to stimulating appetite). Massage counteracts the stress response and initiates the relaxation response – helping to reduce muscle tension and get your body to regain homeostasis (the balance of all internal processes in the body).

4.       Time out to appreciate

Having a bit more free time is perfect to reflect on all the positives in your lives – whether that be a successful career, an amazing family, your dog, or even the miracle of being here on earth! Use this positivity to think about how you will develop yourself in the New Year and be an even better you (if that’s possible of course!!)

 

So take advantage of some time off, and incorporate some relaxation techniques into your Christmas craziness!

Oh, and have a VERY MERRY CHRISTMAS!!!! I will see you in 2016 for yet more blogs :)

Sophie-Jane

← A healthy chicken dish!Sleep and health →

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🍌 THAT’S BANANAS 🍌 . They never used to be my fruit of choice, a lot to do with texture ... but if I’m honest deep down I think I was also a little scared of the thought they were high in carbs 🤦🏼‍♀️ . But times have changed and I’m a regular banana consumer now! Here’s why ... . 1️⃣ They’re high in fibre which means they’re a satisfying snack, plus the fibre is a prebiotic which means it’s good food for our gut bacteria too! . 2️⃣ They’re great for energy - I love a banana before a workout ... in fact I always have some banana before a run race (either on porridge or straight up!) as i find them easy to digest and seem to always perform well when I eat them! . 3️⃣ They’re packed with potassium, an electrolyte we lose through sweat - so bananas are good for maintaining hydration status! . ⁉️ DID YOU KNOW - less ripe bananas are higher in resistance starch (the fibre our bacteria like!) and ripe bananas are higher in simple sugars (as the starch is broken down) and many people find them easier to digest so they might be a better idea if you need a quick refuel . How do you like your bananas?!
🏋🏼‍♀️ Why resistance train? . 💪🏻 Injury prevention: running and other sports can take their toll on your body ... and so can just sitting at a desk! Weight training is really important for working on any weaknesses and keeping your body functioning in tip top condition! . 💪🏻 the burn: our muscles are where we burn our energy - so the healthier our muscle mass, the healthier our metabolism. You burn calories during the workout, but that continues after you finish too! . 💪🏻 performance in other sports: strength training can help improve other sports you might do - like swimming, running, cycling, dance ... you name it !! . 💪🏻 longevity: our muscle and bone mass declines as we age (as early as mid 30’s 😲) so resistance training is vital for keeping this decline to a minimum and keeping you active into old age! . So all in all, it’s worth a little trip to the weights section, or to a body bump class perhaps! . This was me mid WOD (workout of the day) at @crossfit_clublasanta - absolutely blowing !! 😂
🥳 HAPPY WEEKEND! . Brunch has to be one of my favourite meals and I like it that it’s something I do on a weekend, makes it special! . I also like mixing things up with meal times - I think it’s good to give your body a bit of change and keep it guessing - so I often fast until a later brunch and sometimes just have two bigger meals on a weekend day. I think it helps rebalance your appetite signals and think it’s good to give your digestive hormones a bit of a break! . NYC has to be one of my fave places for brunch ... they have so many places and so much on offer! I’m actually not much of a pancake fan so it’s savoury all the way for me . This was Huevos Rancheros when we were last there - refried beans, rice, salsa, chorizo and corn tortilla topped with fried egg and avocado 🤤 . Whats your go to brunch? Are you a pancake person or does a savoury mushroom on toast float your boat?
💃🏼 Don’t see exercise as punishment! . I get quite a few comments when I go on holiday and do various active things as I think people see a holiday as a time to relax and not have to keep up your exercise routine . Now don’t get me wrong, I absolutely agree holidays are a time to relax and recoup. And I do a lot of that too. . But I love to exercise - I genuinely enjoy it! . I don’t exercise specifically to burn calories (of course there’s a bonus that I get away with eating more though, I’m not going to lie 🤪) ... or because I feel I have to ... . I do it because I feel a sense of exploring, a sense of freedom, I feel strong, I like challenges and I love the way it makes me feel (thanks endorphins). . So choose exercise you don’t have to force yourself to do and don’t use exercise as a form of punishment ... perhaps go wild swimming or trail running so you’re getting more of an experience than swimming or running indoors? Or do a hike on the weekend instead of going to the gym? Or maybe do a dance class or a class that has great music! . Make it more than just a way to burn calories!
I got asked recently for lunch ideas that are easy to transport & make at work, and that doesn’t need refrigeration . My top lunch, and one I have at home a lot too, is pre-packed mixed grains (great heated in the microwave but many can be eaten cold too if that’s not an option), salad bits (like tomatoes, avocado and spring onion), tinned mackerel and nuts (love pistachios) . If you do have a fridge you could use some mozzarella too! . Nice and balanced - super satisfying!! And easy to throw together. . What’s your favourite lunch to take to work?
#BALANCEFORBETTER . This is the theme for this years International Women’s day . Balance is a huge part of my life so this theme resonates with me . I believe women and men bring with them a very different set of skills and strengths - and without a balanced input of both genders the world simply won’t excel. . I’d like to dedicate this post to all the men who have listened and taken action to support us in our movement. I’m so fortunate that I have some special men in my life who have always supported me in all of my endeavours... if every man were like you we wouldn’t have to have an international women’s day 🙏🏻☺️
🥦 I love my veggies but I know some people struggle to enjoy them . My best tip would be to enhance them with seasoning and other nice flavours . I like to add garlic, salt & lemon juice to stir fried broccoli ... and I like to bake my kale with oil, lemon & salt! . Packing your plate with plenty of veg not only gives you lots of vitamins and minerals (obvs) but it’s also great for fibre that helps to satisfy you 👌🏼 . How do you spice up your veggies?! . (P.s. also in this pic is sweet pot fries and some chicken / chorizo & goats cheese all melted together on the hob 😋)
Bit of radio silence from me recently - needed a bit of time out from social media as I’ve had a lot going on ... I actually had a few people check in and ask if I was ok which is so kind and so appreciated. It’s always nice when you feel people care . Anyway - feeling refreshed now, especially after an awesome family trip to NYC to visit my bro (founder of @getquip) and celebrate my husband’s, my mum’s and my dad’s birthdays!! (Pictured here with the husband doing the classic skyline shot!) . Plenty of eating and drinking done, and lots of walking 😄 . It was actually really nice to have to turn data roaming off and not feel the need or mindless habit to check my phone!! Really recommend it for anyone needing to reboot and have some perspective! . Hope everyone is well 💕
Let’s talk about frozen! . Frozen fruit & veg are a great way to get your 5-a-day, here’s why: . 1️⃣ They retain a lot of their nutrients: the vitamins in fresh fruit & veg can be volatile as time goes by, but keeping them frozen means they remain in tact! . 2️⃣ They don’t go off: if you’re away for a few days and your fridge isn’t stocked up your frozen goodies will be there as a handy addition to a store-cupboard meal! . 3️⃣ Variety: there are so many different types of fruit & veg in the frozen aisle these days - helping you get variety and colour on your plates . 4️⃣ Seasonal: because they’re frozen it means you can eat fruit & veg that is technically not in season but was in season when it was picked and frozen 👌🏼 . 📷 My top use of them has to be frozen fruit in my porridge, and in a morning smoothie 😋 (oh and in the summer we just eat frozen mango pieces straight from the freezer for a yummy cool snack 😎) . 🤷🏼‍♀️ What do you use yours for?
  • Sophie Heath
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