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How to Succeed at Meal Planning
Do you keep trying to upgrade your diet, but life gets in the way? Meal planning could be the answer.
It’s a strategy that can do much more than help you lose weight. It doesn’t have to be time consuming or complicated either. In fact, shopping and eating more intentionally usually makes life easier for busy professionals and parents.
Find out more about what meal planning can do for you. Take a look at the benefits and how to get started.
Benefits of Meal Planning:
Succeeding at Meal Planning:
Once you start meal planning, you may wonder how you lived without it. Taking a more strategic approach to food shopping and preparation can help you eat healthier, while you save time and money.
"I have lost 6st 10lbs in 10 months.
The hardest part is always the beginning. I had so much weight to lose it seemed like an impossible task so I just focused on a day at a time and trying to get fitter and healthier rather than obsessing about the number on the scales.
I felt so unfit that I wasn’t sure where to start but the Ryfields Gym Online fitness challenge in January gave me daily workouts, starting small and building up over the weeks as my fitness levels slowly started to increase.
I also cut out sugar, as I know that is my major downfall, and tried to make healthy choices with my food.
The first couple of weeks were the hardest. That is the time when I felt hungry and tired but I kept going and after a couple of weeks the sugar cravings passed and I started to realise I could do a bit more exercise without feeling so shattered.
Once I got through the first few weeks, it was a case of keeping motivated for the longer term.
Paul was a great help, even though the gym was shut due to covid restrictions he was only a message away, monitoring my progression in terms of exercise, pushing me when he thought I could do more and giving me encouragement to keep going.
By the time the Gym opened in April, I was feeling so much healthier and fitter and ready to increase my fitness schedule to include strength training in the Gym as well as cardio.
Ryfields is a great Gym and perfect for me. It is small, which means it has a more personal feel than the larger gyms.
There’s no-one posing in their designer workout gear, just ‘normal’ people focused on their own workout and no queuing for equipment.
And Paul or Becky or another member of the team are often around for a quick chat between sets or to answer any questions which makes the overall gym experience more enjoyable.
I have now progressed to Personal Training sessions with Paul and also go on monthly walks with the Gym.
PTs with Paul help keep me on track as now that I have hit my weight loss goal, I have to work to maintain it.
12 months ago I would never have believed I would be where I am today in terms of my weight and fitness.
I feel like a new person, full of energy and positivity!
If you are ready to make a change, I can’t recommend Ryfields Gym highly enough.
I have known Paul for 10 years and he was there with a ‘can do’ attitude to help me when I needed it.
Thank you to Paul and Ryfields for helping me change my life 🥰"
We'd like to thank Katie for sharing her story. Its a privilege to read and to be part of her journey. And whilst its remarkable, its also acheivable for anyone. All you need to do, is make a commitment and then do what you say you will.
We're looking forward to helping Katie develop and hit some new goals now including completing the Yorkshire 3 Peaks Walk in May. Maybe you could make a similar commitment to yourself this year and get started with a training program from us?
As you may be aware, we post a daily challenge on our Facebook page to motivate you guys to keep active every day! We spoke to a couple of our members to hear how they have been getting on with our Daily Challenge and find out what they are up to whilst the gym is closed.
We caught up with Katie Brassingon, who topped our January leaderboard with the whopping 53 points and Rae Elizabeth who consistently turns up and bagged herself 27 points!
We caught up with our October Spotlight Member, Helen Monaghan, who was nominated for her determination and for not only motivating herself but also everyone around her!
This is a great opportunity to recognise our members for going above and beyond, being really positive, smashing those goals or just being a generally helpful, friendly person!
This month, we celebrate Sheila Bennett's achievement and thank her for motivating everyone, being a great positive influence and being a lovely, down to earth person!
Click Read More to read the interview we did with Sheila.....
We would like to introduce Spotlight Members. This is designed to give members the praise and recognition they deserve for getting involved, smashing their goals or being a supportive team member!
This month we want to congratulate someone with sheer determination and motivation who always gets involved in classes and on social media to let us know what she thinks!
Burning fat to achieve and maintain a healthy weight doesn’t have to be complicated. There's lot of people who would like you to believe it is, but it isn’t.
Weight loss culture is filled with myths and suspect science that is holding you back. Its our job at Ryfields Gym to put the myths right and help you make some quick changes to get you closer to your goals.
Myth 1. You've turned your fat into muscle!
Muscles and body fat are two distinct tissues. They have different structures, different functions, and react to workout in different ways. Therefore, as commonly perceived, you CANNOT turn fat into muscle or vice versa!
You can burn fat away by reducing your calories, and you can build muscle by increasing your calories and eating plenty of lean protein but they are not the same.
Myth 2. You Need to Swap Saturated Fats For “Good” Fats
“Most foods contain a mixture of both types,” says nutrition consultant Steve Grant. “It’s not one way or the other.” What’s more, the saturated fat in grass-fed rib-eye contains roughly the same calories as the supposedly healthier salmon. Plus, feta weighs in lighter than nuts.
Fat gets a bad rep on the diet circuit but its essential to health. You'd be better placed monitoring calories than fat content in the first instance as you ease your way back to health.
Myth 3. Carbs Are the Enemy
2009 called, and it wants its meal plans back. Some people can and do thrive on minimal carbs, but there’s no real need. Aim for 1g of carbs per kilo of bodyweight in the hour after training: the optimal formula for storing those grams as muscle, not fat.
Most of us think of bread, cakes and pasties when we think of carbs, but vegetables and fruits are sources of carbohydrates too. Sure, cut the bread down a bit to help you manage your calories but don't swear off carbs all together.
Myth 4. You Need Regular Rest Days
True, you can’t go at it 100% all the time. But gently training the same muscles you targeted yesterday – cycling after squats, say – can counteract pain and boost circulation, improving nutrient delivery to your quads and helping you maintain weight loss.
Its also really important to get into a good healthy routine. Throwing in too many rest can upset your rhythm and make it harder to develop a habit.
Maybe just aim for one day off every 7-10 days and you're on your way to a good thing.
Spending time in the Gym, doing our programs, focusing on healthy eating and being active is great fun and it takes some time to establish a good routine. Getting you started is what we do best though and we can help you. Book a meeting, either online or in person here:
Or get started with a free 3 day Gym membership right away...