Empowering Your Strength: How to Sync your Training with your Menstrual Cycle

Strength training is a powerful tool for building muscle, increasing strength, and achieving fitness goals. However, it’s essential to recognise that a woman’s menstrual cycle can have a significant impact on her performance and progress in strength training.

By understanding the hormonal fluctuations throughout the menstrual cycle, women can optimise their training strategies and adapt their routines accordingly. In this article, we delve into the different phases of the menstrual cycle and how they can influence strength training goals.

QUESTION FOR YOU: If you track your cycle at the moment, have you noticed any patterns? It’s worth logging these and by reading the below you can work out when to lean into certain phases. Women don’t have a level playing field all month round like men do. Some weeks Women are stronger than other weeks, due to the hormones in their body - it’s a fact.

If you don’t track your cycle at all it’s worth starting, as many areas of your life can benefit from being more in tune with your cycle. Below we’ll be talking more about training, however for general applications to life you could read ‘Period Queen: Life hack your cycle and own your power all month long’, by Lucy Peach. A fascinating read! Or you can listen to her podcast (just search Period Queen).

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Example of how your energy might change during your cycle and the intensity at which you might want to exercise. Everybody cycle is unique, start developing awareness of how you might feel each week (phase) of your cycle and what you might need / need to do.

1. Menstrual Phase (Days 1-5):

The menstrual phase, characterised by the shedding of the uterine lining, is often accompanied by hormonal shifts and varying levels of discomfort. During this time, many women experience lower energy levels and increased fatigue.

It’s important to listen to your body and adjust your training intensity accordingly. Opting for lighter weights, focusing on mobility exercises, and incorporating restorative activities like yoga or stretching can help support your body during this phase.

2. Follicular Phase (Days 6-14):

As the body prepares for ovulation, estrogen levels start to rise during the follicular phase. This increase in estrogen can have a positive impact on strength training.

Women may experience higher energy levels, improved endurance, and increased muscle protein synthesis. This phase presents an ideal opportunity to focus on building strength, increasing training volume, and pushing your limits in the gym.

3. Ovulation (Around Day 14):

Ovulation marks the release of the egg from the ovary and is considered a prime time for performance.

Estrogen levels peak during this phase, leading to improved coordination, increased power, and enhanced muscle recovery. Many women experience heightened motivation and an overall sense of well-being during ovulation.

It’s a great time to tackle challenging workouts, incorporate explosive movements, and focus on maximising strength gains.

4. Luteal Phase (Days 15-28):

During the luteal phase, both estrogen and progesterone levels rise and then decline if fertilisation doesn’t occur.

Progesterone can impact training by promoting water retention and potentially leading to feelings of bloating or reduced energy.

However, it’s important to remember that every woman’s experience may differ. Adjusting training intensity, prioritising recovery, and incorporating exercises that promote stability and balance can be beneficial during this phase.

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ACTION TO TAKE

Tailoring Your Workout:

1. Adjust Intensity

• During the menstrual and luteal phases, consider lowering training intensity.

• Use these phases to refine technique, work on form, and prevent burnout.

2. Listen to Your Body

• Be attuned to how your body responds to different phases of the menstrual cycle. Do regular lunges instead of plyo lunges on the days you have less energy.

• Modify your workout plan based on energy levels, mood, and any physical discomfort. e.g. some days you’re more drawn to slower strength days vs fast paced cardio.

3. Nutritional Support

• Adjust your nutrition to match energy demands during each phase.

• Ensure sufficient protein intake to support muscle recovery and growth.

• Be aware of food cravings which could be more likely towards the end of the Luteal phase, in the lead up to your period. Track patterns and set yourself up for success on these days.

4. Hydration is Key

• Hormonal changes can impact fluid balance, so prioritise hydration throughout the menstrual cycle.

• Proper hydration supports joint health and overall performance.

Overcoming Challenges:

1. Debunking the Myth of Weakness

• Accept that performance fluctuations are normal.

• Celebrate progress and achievements while understanding that some days may be more challenging.

2. Mind-Body Connection

• Incorporate mindfulness practices to manage stress and improve focus.

• Techniques such as meditation and deep breathing can positively influence workout performance.

3. Communication is Key

• Openly communicate with your fitness coach or training partners about your menstrual cycle.

• Foster a supportive environment that embraces the importance of holistic health.

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Conclusion:

By syncing your strength training with the menstrual cycle, you empower yourself to navigate the nuanced ebbs and flows of your body's natural rhythm. Recognising and adapting to these cyclical changes not only enhances physical performance but also promotes overall well-being.

Embrace the power of understanding your body, and let it guide you to new heights in your strength training journey.

Try F45 Today!

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Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals. Nutrition support, fun fitness classes, lose weight, tone up, 1:1 coaching.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

Sources & References:

• Menstrual cycle: What's normal, what's not

• Nattiv, A., et al. “American College of Sports Medicine position stand. The female athlete triad.” Medicine and Science in Sports and Exercise, 39(10), 2007

• Fry, A.C., et al. “The effects of menstrual cycle phase on bench press performance in Division I collegiate women athletes.” Journal of Strength and Conditioning Research, 20(4), 2006

• Constantini, N.W., et al. “Menstrual cycle phase and time of day alter reference point location during a sequential aiming task.” Experimental Brain Research, 217(1), 2012

• American Council on Exercise. (2022). "Understanding Your Menstrual Cycle and How It Affects Your Workouts."

• The Prevalence and Impact of Heavy Menstrual Bleeding (Menorrhagia) in Elite and Non-Elite Athletes
  The female athlete triad: special considerations for adolescent female athletes

• Ngo, J., & Jenkins, M. (2019). "Effects of the Menstrual Cycle on Sports Performance." Current Sports Medicine Reports, 18(7), 270–276.

• The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrhoeic women

The Impact of Alcohol on Achieving Body Composition Goals

When it comes to achieving body composition goals, factors such as diet, exercise, and lifestyle choices play a significant role. Among these factors, alcohol consumption often remains a topic of discussion. While enjoying a drink occasionally is a part of social life, it's crucial to understand the impact alcohol can have on your journey towards your body composition goals.

In this blog post, we'll delve into the effects of alcohol on body composition.

1. Calories and Weight Management

Alcoholic beverages are calorie-dense and can contribute to weight gain if consumed excessively. A gram of alcohol provides approximately 7 calories, which is nearly as calorie-dense as fats.

Consuming alcohol alongside regular meals can significantly increase calorie intake, potentially leading to a surplus of calories that contribute to weight gain.

Reference: U.S. National Library of Medicine. "The effects of alcohol on energy metabolism and body weight regulation: is alcohol a risk factor for obesity?" Retrieved from https://pubmed.ncbi.nlm.nih.gov/23281650/

2. Disrupted Macronutrient Balance

Alcohol consumption can disrupt the balance of macronutrients in your diet. When drinking, people might prioritise alcohol over nutrient-rich foods, leading to imbalances in protein, carbohydrate, and fat intake. This imbalance can hinder muscle growth and recovery, ultimately impacting body composition goals.

Reference: The American Journal of Clinical Nutrition. "Alcohol and nutrition: an overview." Retrieved from https://academic.oup.com/ajcn/article/63/6/851S/4650725

3. Impaired Nutrient Absorption

Alcohol can impair nutrient absorption in the digestive tract. It can interfere with the absorption of vitamins and minerals such as B vitamins, vitamin D, calcium, and magnesium. These nutrients are vital for energy production, bone health, and muscle function, making their compromised absorption detrimental to body composition goals.

Reference: Alcohol Health & Research World. "Effects of Alcohol on Nutrition and Endocrine Function: A Review." Retrieved from https://pubs.niaaa.nih.gov/publications/arh22-3/190.pdf

4. Increased Appetite and Poor Food Choices

Alcohol consumption can stimulate appetite and lead to poor food choices. People tend to make less nutritious food decisions when under the influence of alcohol, opting for high-calorie, low-nutrient options. This can further sabotage efforts to maintain a balanced diet and achieve desired body composition outcomes.

Reference: Obesity Reviews. "Alcohol and obesity: effects on energy balance." Retrieved from https://pubmed.ncbi.nlm.nih.gov/22537291/

5. Effects on Muscle Recovery and Performance

Alcohol can impair muscle recovery and physical performance. It can hinder muscle protein synthesis, delay recovery after exercise, and decrease strength gains. For those aiming to improve body composition through exercise, alcohol consumption can hinder progress by negatively impacting workout recovery.

Reference: Sports Medicine. "The effects of alcohol on physiological adaptations to resistance training: A critical review." Retrieved from https://pubmed.ncbi.nlm.nih.gov/31754925/

Summary:

While occasional moderate alcohol consumption might not completely derail your body composition goals, it's crucial to be aware of the potential negative effects. The excess calories, disrupted nutrient absorption, and impaired muscle recovery associated with alcohol consumption can hinder your progress. If you're committed to achieving specific body composition goals, it's advisable to moderate alcohol intake and make conscious decisions that align with your health and fitness objectives. Prioritising nutrient-dense foods, maintaining an appropriate calorie balance, and staying hydrated can help mitigate the potential impact of alcohol on your journey toward a healthier and more balanced body composition.

Remember, moderation and informed choices are key to achieving and maintaining your desired results.

Try F45 Today!

〰️

Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals. Nutrition support, fun fitness classes, lose weight, tone up, 1:1 coaching.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

Simple & Satisfying Smoothies

Smoothies are an excellent way to get a variety of nutrients. They’re also quick, easy, and most of the time (lol) DELISH! They can be a balanced meal, post workout replenishment, or a midday snack. However, sometimes they leave us hungry & unsatisfied which can lead to an increase in appetite for the rest of the day. Just like any other meal or snack, this happens when we don’t have a balance of macronutrients (i.e. all fruit and no protein or fat). So how can we make smoothies more satiating? Don’t worry, I got you covered.

Start with a base:

Water or milk of choice

Add your fav fruit & veggies (carbohydrates + fiber):

Choose frozen when you can to make your smoothie extra thick and creamy. Berries, bananas, spinach, kale, frozen cauliflower, zucchini, and squash are some of my go to picks! These frozen veggies have minimal to no taste so you’re getting a variety of micronutrients blended in seamlessly.

Protein options:

Besides the obvious protein powder, you can go for Greek yogurt (this can also be a source of fat), cottage cheese for a creamy texture, silken tofu, or even beans! (don’t knock it till ya try it!)

Pick your fats:

Nut butter

Hemp seeds (also adds protein!)

Chia seeds and/or flax seeds (great source of extra fiber too)

Avocado

Coconut oil 

Add ins (optional):

Cacao powder and/or nibs

Cinnamon

Oats (extra fiber)

Dates

Ginger

Mint

Adaptogens (consult your medical provider)

Matcha

Collagen

Even with a balance of macronutrients, sometimes smoothies just aren’t going to fill us up like a meal that we would chew. If this happens, make sure to pair your smoothie with something you can chomp down on to feel satisfied.

For additional support, you can always visit our recipe library for balanced smoothie recipes (accessible to active members only) and check out F45 Articles for tips on how to improve your nutrition and relationship with food.

Source: Blog post shared from www.f45challenge.com

Try F45 Today!

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Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals. Nutrition support, fun fitness classes, lose weight, tone up, 1:1 coaching.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

Animal Protein, Plant Protein & Powders. What are the differences and what’s best for YOU?

Plant protein, animal protein, powders, food…..there are several options when it comes to your protein intake these days, and some forms might work better for your lifestyle than others. I’m going to walk you through the importance of protein, which foods you can get it from, and if and/or when a protein powder or supplement might benefit you.

Let’s start with the basics: what is protein? 

Alongside fat and carbohydrates, protein is one of the three macronutrients. Protein is an essential nutrient made up of amino acids, which help to grow, repair, and maintain our bodies tissues everyday (think skin cells, blood cells, muscles, and more!). Because we aren’t able to produce all amino acids naturally, it’s important to get these from the foods we eat (essential amino acids). Protein sources that contain all nine of these essential amino acids that we need to get from food are called complete proteins.

Protein is found in a variety of both animal and plant food sources including:

• Beef

• Fish

• Dairy

• Nuts and Seeds

• Turkey

• Beans & Lentils

• Eggs

• Chicken

• Pork

• Soy Products 

• Whole Grains

Protein from animal sources are considered complete proteins and supply us the essential amino acids that we need. Plant based protein sources are considered “incomplete proteins”, but we can still get all of the essential amino acids that we need by eating a variety of these foods throughout the day/week. Ideally it’s great to have a mix of both animal and plant based foods included in your diet. 

Protein Needs: It’s important to note that everyone has different protein needs, typically determined by weight, activity level, types of workouts, and sometimes other factors like medical history. If you’re not sure how to determine your protein needs or want to make sure you’re consuming enough, reach out to your Medical Doctor or Registered Dietitian.

Now let’s dig into what you’ve been waiting for: Protein Powders

Protein powders can be a very convenient way to increase your overall protein intake. With just the shake of a bottle you can consume 15-30g protein depending on which brand you’re using, which can help you reach your protein needs if you’re not quite reaching it from food alone. We know that consuming protein after a vigorous workout can assist with muscle gains and recovery, so having protein powder on hand can be useful if you won’t be eating a balanced and protein-dense snack or meal anytime soon. 

Different types of protein powders:

Whey Protein: a complete protein with all of the essential amino acids, derived from cows milk. Unless you have a lactose intolerance or certain dietary restrictions and/or preferences which exclude milk products or byproducts, whey protein powder is a great high protein source. 

Plant Protein: if you do have dietary restrictions, preferences, or allergies, plant protein may be a good option for you! Some of the most common plant based protein powders come from pea protein, soy protein, hemp protein, and brown rice powder.

Another well known protein supplement is collagen powder. This is protein powder made from connective tissue, skin, tendons, bone, and cartilage of animals. This has become very popular in the wellness world, but I would recommend being aware of the health claims surrounding the supplement. It’s important to remember that it’s just another incomplete protein and should be used in conjunction with a balanced and varied diet, including other complete protein sources. Because collagen powder is essentially tasteless, it can be convenient to add to smoothies and coffee.

Regardless of the type of protein powder you choose (if you so choose), consider checking for third party testing, such as NSF certified products. 

Bottom line on protein powder: 

Protein powder is sometimes marketed as essential, magical, and the end all be all when it comes to muscle gains and/or fat loss, with false claims and promises sometimes attached. Overall, supplements might not hurt, but if you’re eating a balanced diet, you are likely getting the protein and other nutrients you need from food, and protein powder isn’t always necessary. That being said, protein powder can be a great and convenient tool to assist with overall protein intake. 

Make sure to check out our Nutrition by Addition blog for tips on adding balance including protein to your meals.

Source: Blog post shared from www.f45challenge.com

Try F45 Today!

〰️

Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

Nutrition by Addition: The surefire way to add nutrition and balance to your meals

Raise your hand if you’ve ever been told to eliminate foods (or even entire food groups!) to improve your health or reach your nutrition goals. If you’re reading this, I bet your hand is up. With the exception of food allergies and certain medical diagnoses, you can enjoy ALL foods while also improving your nutrition and relationship with food.

Keto, Paleo, Whole 30, and “point system” based diets are some of the most popular diets, and you may even have first hand experience with them. They all have one thing in common: you are instructed or at the very least encouraged to eliminate certain foods and/or entire food groups from your diet for a certain amount of time. If these diets truly worked, we wouldn’t be trying them over and over again, right? Overly restrictive diets are not a sustainable answer for your health or nutrition goals. In fact, they can lead to obsessive thoughts about food, food guilt, disordered eating, overeating, binging, low energy levels, and a poor relationship with food overall.

The cycle typically goes like this:

→Start diet

→Restricting, but feeling determined

→Cravings and obsessive food thoughts begin

→Giving in and feeling guilty

→Starting it all over again on Monday

→Repeat

It’s time to break the cycle!

Breaking free from diets, especially if you’ve been dieting for some time, is a journey and can take time, so show yourself some patience and let’s start with one step: looking at what you can ADD to your meals and snacks to bring more nutrition, balance, and satisfaction, rather than what you should take away.

Here’s the framework:

• Ask yourself what’s already on your plate

• What is your plate missing?

• Add what’s missing

Let’s put this to action:

Imagine you have a plate of pasta noodles & sauce (yummy, but room to add nutrition). Now let’s go through the framework:

• What’s on my plate?

  • Pasta & sauce (carbohydrates ✓)

• What am I missing?

  • Protein, fat, & veggies/color

• What can I add?

  • Ground turkey/beef (protein ✓)

  • Parm or mozzarella cheese (fat ✓)

  • Spinach (veggies and color ✓)

Now you’ve gone from a meal that probably won’t keep you satisfied for long to having a nutrient dense, balanced meal. Pro tip: don’t forget to include foods you actually enjoy! 

It’s important to remember that nutrition and energy needs are so individualized, and it’s always recommended to consult with your Medical Doctor or Registered Dietitian when making nutrition and/or lifestyle changes.

Source: Blog post shared from www.f45challenge.com

Try F45 Today!

〰️

Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

5 habits to start your day

1. Get up on your 1st alarm

Sleep science suggests that hitting the snooze button can not only disrupt healthy sleep patterns, but may leave you feeling drowsy for the rest of the day. Set your alarm for a realistic timeframe for you, and start practising snoozing less and less. Ultimately you want to train your brain to get to a point where when your alarm goes off you get up immediately.

2. Drink a glass of water

Drinking a glass of water on waking helps to rehydrate you after 6-8 hours of sleep. If you struggle to hit your daily water intake (2L on a day of no training, 3-4L on a day you train) then drinking a glass first thing can help you on your way.

Water stimulates your metabolism and promotes digestion - the temperature of the water can aid these processes in different ways. e.g. cold water triggers your body to turn on a mechanism called cold-activated thermogenesis," says Dr. William Li. "This means your body warms the water by turning on your metabolism, by as much as 30 percent, for about an hour.

Whereas "Warm water [in particular] has the potential to break down the food you've eaten at a faster rate than cool water," says Casey Kelley, M.D.. Therefore, if you're prone to constipation, drinking water when you wake up can kick-start the rehydration process and get things moving ASAP.

3. Verbalise 3 things you're grateful for

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. Start the day reciting 3 things you're grateful for to set a positive tone for your day.

Examples:

1. Thank you for the warm & comfortable bed I slept in

2. Thank you for the hot water for my shower

3. Thank you for the food in my fridge.

4. Move your body first thing

Get out for a 10-15 min walk, do some yoga, come to a F45 class - whatever you do, moving with purpose is an amazing way to stimulate your body, get you prepared for the day and even stimulate your digestion.

Exercising in the morning will encourage you to eat healthier, boost your energy throughout the day, improve your focus and cognition and put you in a better mood.

5. Eat a nutritious breakfast (ideally high in protein)

Protein is one of three macronutrients, the others being carbohydrates and fats. Protein at breakfast helps keep blood sugar and energy stable. Adding protein to your breakfast, along with healthy carbohydrates and fats, will provide a more steady, prolonged energy boost, in part by regulating your blood sugar.

Protein is responsible for building and repairing your tissues, such as skin, hair, organs, blood haemoglobin and muscles. When it comes to building and maintaining muscle mass, protein is vital. And that muscle mass is crucial for a well-functioning metabolism, healthy aging and overall daily body functions.

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Try F45 today!

〰️

Try F45 today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

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Sources:

https://brooklynbedding.com/blog/sleepmythbusters-is-the-snooze-button-bad-for-you

https://www.realsimple.com/health/preventative-health/benefits-of-drinking-water-in-morning

https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

https://www.universityhealthsystem.com/blog/morning-exercise

https://www.cleaneatingmag.com/clean-diet/5-health-benefits-of-a-high-protein-breakfast/

Setting S.M.A.R.T. Goals

“I want to drink more water”

“I need to prioritize sleep”

“I would like to eat more vegetables”

Do any of these sound familiar? These are all GREAT positive health changes, right? They also seem very attainable at first glance. But sometimes, voicing our goals, wants, and needs, don’t always come with follow through.

Here’s where SMART goals come in. When you’re ready to make changes, sometimes (a lot of the time), it’s tempting to go for the quick fixes and harsh extremes, but if you’ve done this in the past, and most of us have at some point, you know it’s a short lived sense of control and doesn’t often lead to long-term habits. Sustainable, realistic for YOU health habits will always be the best and most effective choice both physically and mentally.

What are SMART Goals?

Setting SMART goals can help you to get specific with your goals, taking a thought or general goal and turning it into a do-able and measurable goal that is realistic to you and your lifestyle.

• Specific

• Measurable

• Attainable

• Realistic

• Time-bound

Let’s take our examples from above and turn them into SMART goals:

General Goal: “I want to drink more water”

SMART Goal: “I will drink one full glass of water when I wake up at 8am on weekdays. I will set out a carafe or water bottle on my bed-side table each night to set myself up for success”.

General Goal: “I need to prioritize sleep”

SMART Goal: “I will be in bed with the lights off by 10pm, Monday – Thursday. I will put my phone on silent and place it on the other side of the room to limit screen time/blue light before bed”.

General Goal: “I would like to eat more vegetables”

SMART Goal: “I will fill half of my plate with veggies at dinner, 4 nights this week. I will wash and cut my veggies at the beginning of the week to make my goal attainable.”

What goals will you set for yourself?

Here are some tips and reminders:

• When creating a SMART goal, focus on habit building rather than the end result.

• Identify what will make it most realistic (and easier) for you to achieve your goal and turn it into a habit (i.e. prepping your produce at the beginning of the week, or bringing your gym bag to work).

• These goals are completely custom to YOU and your lifestyle. Don’t set a difficult and unrealistic goal because you think it’s what you are “supposed” to do. Focus on what’s attainable, what you’re likely to stick with, and what you can build on.

• If you realize a goal is not realistic for you right now, try restructuring the SMART goal to fit your schedule, or drop it for now and focus on another area. You can always revisit and adjust your goals as needed.

Source: Blog post shared from www.f45challenge.com

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Try F45 Today!

〰️

Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

How To Build a Balanced & Satisfying Plate

With so much nutrition information (and misinformation) swarming the internet, it can be difficult and frustrating to decipher what’s actually benefiting our health (mentally, physically, emotionally) vs. what’s trending. In this article, we’re bringing you back to the basics! No longer are the days that nutrition and satisfaction are mutually exclusive. Learning how to build a balanced plate will help you to:

• Feel full and content

• Leave your meal physically and mentally satisfied

• Lean into your body’s natural hunger cues and build body trust

Here’s the secret sauce:

Not every meal you have will be perfectly balanced, and that’s okay! When you’re able, strive for balance by including the following:

Protein
Aim for about ¼ of your plate protein (typically 15-20g), but can be more depending on your body’s specific needs and goals. This can be animal protein or plant based protein!

Fats
Fat will help to keep you full and satisfied. It’s likely already in your meal through cooking oils, animal protein, or sauces. If not, try adding some. (Hello avocado!)

Starchy carbs
Aim for ¼ plate to be starchy carbs

Color
Aim for ½ your plate to be veggies and/or fruit. Think of the rainbow when choosing fruits and veggies! Pro Tip: Try choosing a different color veggie or fruit at each grocery store visit.

Satisfaction (This is key!)
Make sure your meal includes food you actually ENJOY! If not, you’ll leave the meal feeling unsatisfied (even if you’re full), and may lead to overeating later.

Whether you are cooking at home or out to eat with friends, when in doubt, you can think of these key components and try to create balance when possible. Now that we’ve learned HOW to build a balanced plate, let’s look at a recipe from our F45 library that has all of these components and gives us balance.

Thai Red Fish Curry with Seasonal Vegetables

Serves: 2
Ingredients:

2 white fish fillet (250g each)
5ml olive oil (1 tsp)
80g brown onion, diced
3 garlic clove, minced
60g Thai red curry paste
400 ml canned coconut milk
250g canned crushed tomatoes
300g broccoli, chopped
180g frozen green peas
180g green beans, ends trimmed
120g brown rice
300ml water

Preparation: 

• Bring water to a boil in a medium saucepan, add rice, and turn heat down to lower simmer.

• Cook the rice, covered, for about 18-20 minutes, or until rice is tender and has absorbed the water.

• Remove the saucepan from heat and let the rice sit, covered, for about five minutes.

• Next, heat up the olive oil in a medium-sized saucepan over medium heat and add the onion and garlic, cooking until softened.

• Turn heat up to high and add the curry paste, coconut milk, and tomatoes cooking until it begins to boil. Simmer for 10 minutes then add fish fillets, cover, and simmer for another 10-15 minutes, or until fish is cooked through.

• Meanwhile, cook the broccoli and beans in a steaming basket over boiling water for five to seven minutes.

• Add peas and cook for a further two minutes.

• Divide rice between two bowls. Top each with half the vegetables and a fish fillet. Top each with half the red curry sauce. Serve and enjoy! 

Source: Blog post shared from www.f45challenge.com

Try F45 Today!

〰️

Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

Grocery Shopping 101: Here’s What to Watch Out for on a Nutrition Label

Dedicating time each week for a quality grocery shop is key for maximising a healthy eating routine. Although it may seem like a drag to make a trip to the grocery store, knowing exactly what to look for and the basics of interpreting a nutrition label will help save both time and money while shopping. 

F45 Nutritionist Kim Bowman notes that a grocery shop shouldn’t take more than 30 to 45 minutes, as long as you have an idea of what meals you’d like to prepare for the week. Additionally, understanding a nutrition label/panel is a major time saver at the grocery store, particularly with packaged foods. Food manufacturers often use marketing tactics to make a product appear healthy on the outside, even if it contains hidden ingredients like added sugar and trans fats. 

When it comes to making decisions about food items, being able to quickly read a food panel/label ensures you’ll know exactly what ingredients are in various food items (and what to watch out for)! Check out these tips below for stress-free, time-efficient grocery shopping.

Have an idea of what meals you’re prepping for the week

Luckily, the Challenge Cook-at-Home Meal Plans include a weekly grocery list catered to meals for each week. The list is broken into produce, proteins, condiments, veggies, fruit, dairy/dairy-alternatives, and dry good categories, so you’ll know exactly what aisle to go to while shopping. Just be sure to make modifications to the shopping list according to your dietary preferences!

Make a weekly grocery list to replenish perishable items

Before heading to the store, it’s always a good idea to do an overhaul of your perishable food items and make a short list of items that you’ll need to prep meals for the following week. The dry goods and condiments noted in the Cook-At-Home shopping list don’t need to be stocked as often as perishable food items. A time-efficient weekly grocery shop means you’ll not only avoid having to do a complete grocery store restock when you realise you have absolutely no food at home, but will ensure you don’t double up on items that you already have on hand.

Avoid grocery shopping on an empty stomach

Let’s face it, all of the baked goods and sweet treats at the grocery store can often distract us from what we actually need to purchase. When we shop on an empty stomach, our hunger can get the best of us, making it difficult to concentrate and causing us to buy unnecessary, often unhealthy items (think candy and chips) that can really rack up our grocery bill! Having a healthy snack with protein and fibre prior to shopping will curb hunger and cut sugar cravings so we stay focused on purchasing quality food. Another tip: the majority of processed and packaged foods are typically found in the middle aisles, while the fresh produce and proteins are found on outer areas of the store (our go-to aisles).

Avoid added sugar 

Food labels provide key nutrient information and can be a great tool with which to compare the quality of food items. However, these labels can be misleading, especially when it comes to differentiating total versus added sugar. While total sugars are those naturally present in foods such as fruit (fructose), added sugars are those that have been removed from their original source, heavily processed, and added to foods or beverages to boost flavour (unnaturally). 

Excess consumption of added sugar has been linked to a number of chronic health conditions, including obesity, diabetes and heart disease. The difficulty with nutrition labels is that the ‘total sugars’ section combines naturally occurring sugars and added sugars, making it tough to differentiate how much added sugar is actually in an item. 

Additionally, while we often think of added sugar in baked goods and candy, it can also be hidden in savoury foods such as sauces, dressings, and bread. Therefore, when assessing nutrition labels, the key is to check the ingredient list. There are a variety of different names for added sugar, with the most common noted below:  

• Sucrose

• Dextrose

• Cane Juice, Cane Syrup, Evaporated Cane Juice

• High Fructose Corn Syrup, Corn Sweeteners

• Malt Sugar or Malt Syrup

• Fruit Juice Concentrates

• Agave Nectar

• Molasses

Source: Blog post shared from www.f45challenge.com

Try F45 today

〰️

Try F45 today 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!

How Do Functional Movement & HIIT Burn More Calories?

What is functional fitness, exactly? How does it compare to other styles of training? How does HIIT help burn more calories? Why is it so popular at this F45 gym in Smithfield? We give you the lowdown on the effectiveness of this killer combo and how it can help boost your results.

What is it?
Functional movement refers to movements that are performed naturally and in our everyday lives, so functional fitness is about incorporating these movements in a higher-intensity setting to strengthen the muscles used and help us move better in our daily activities.

At F45 Grangegorman, we combine a few techniques in order for our members to get the most out of their training.  Our movements are functional, meaning that the movement patterns can mimic moves that we perform in our daily lives (such as bending down and picking up something heavy off the floor, climbing those steep steps on your hike, or lifting something over your head to put on a high shelf), and our format is HIIT (high-intensity interval training).  We provide a combination of cardio and resistance training so you can get a balanced, full-body workout with maximum time efficiency. The benefits of combining these systems can include:

• Increased muscle growth and neural adaptation

• Reductions in fat mass and blood pressure

• Increases in bone mineral density, which can help reduce the risk of osteoporosis and fractures

• Significant impacts on mental health outcomes, specifically reductions in anxiety and depression symptoms, improvements in sleep quality, and self-esteem
  

How does it compare?
High-intensity interval training (HIIT) allows participants to maintain high-intensity exercise for longer periods of time than during continuous exercise. This type of training has been shown to lead to greater improvements in aerobic fitness and body composition when compared to moderate steady-state workouts. HIIT workouts have also been shown to come out on top when it comes to burning more calories and increasing post-exercise fat oxidation and energy expenditure, compared to steady-state exercise.

Source: Blog post shared from www.f45challenge.com

Try F45 Today!

〰️

Try F45 Today! 〰️

All of our members get FREE access to the F45 Challenge app which includes customised meal plans for vegan, vegetarian and mainstream diets. You’ll have instant access to hundreds of nutritious recipes to support your fitness goals.

Try us today! Find out more on our intro page about why we’re the best gym in Smithfield and Stoneybatter!