My Intermittent Fasting Lifestyle: Join the 16 hour Club

  • Interested in fasting with me?
    Join my 21-day Challenge or have 1–2–1 coaching with a tailored plan that suits your lifestyle.

Hey, hey!

Long Time No speak! Sorry for the silence on the blog but with two kiddies life is busy and I’ve been busy writing, gymming, running and being Mummy. However I just wanted to come on here and talk about my Intermittent Fasting story. (or IF). This is honestly the the smallest and happiest I’ve ever felt and I just wanted to share….

Here goes…..

So, my IF journey started completely unintentionally after Lacie. She was about 18 months when we brought a new house, which we completely gutted. As a result we lived with my Mother and Father-In-Law for nearly four months and just through rushing here and there it was very rare that I ate breakfast until gone 10:30 — sometimes later!
People kept telling me that I had lost weight — and I just put it down to all the rushing around, living in a new environment and not having access to my own kitchen 24/7.
Once we moved into our new house I then returned to my normal routine and I quickly returned to my normal size. I wasn’t big by any means but I was always following the latest fad and felt that nothing worked for me. I stayed the same weight, yet trained hard, walked everywhere and was very aware of my food intake!
I then fell pregnant with my second child and once he was born, again I found it hard to eat before 10am. I was eating dinner with Lacie at 6pm and then not eating breakfast until late, so essentially I was following the 16:8 fasting protocol without even realising it. Again the weight fell off — and I put two and two together. I had been following a type of IF and was well and truly reaping the benefits without even trying that hard!

After further research I decided to experiment further and every night I ate my dinner around 6pm and set a 16-hour timer. I didn’t eat anything for those 16 hours and then just ate my first meal once the alarm rang. I packed all my food into an 8-hour eating window and loved that there was no calorie-counting, obsessing over when to eat — and most of all — no night time eating or sugary evening treats once the kids were in bed – My biggest downfall! Once that timer was on — no food touched my lips as it just delayed my first meal the next day. It worked amazingly well!

After 18 months of following a daily 16-hour fast I can honestly say that I am leaner, stronger, healthier, more in control of my cravings and more time efficient than I’ve ever been! I get up and exercise before the babies wake, I have a black coffee (or two), get them ready for the day, take them on a morning adventure or class and then we all have a early nutritious lunch all together. It works so well and is so effortless! I literally don’t know how I ever had time for breakfast!

After trying everything in the past from Weight Watchers, Slimming World, Juice Detox Diets, Paleo, Keto, The Egg Diet (the list goes on!) I can honestly say that IF has been the simplest and most managable way to improve my weight an keep my weight and energy levels stable — and now it’s my goal to share my IF journey and learnings with as many people as possible! I hope you’re ready!

Me today! May 2018–18 months after my second baby.

Want to know more? What is fasting?
Intermittent Fasting is a more general term for various eating patterns that involve fasting for short periods of time. Unlike a typical weight-loss diet that restricts how much you eat — or cuts out certain food groups, IF is all about scheduling periods of fasting into your day, which in my case is 16 hours of fasting and 8 hours of eating.

Experts say that this restricted schedule gives our bodies the chance to process the nutrients stored in foods and burn excess calories, plus further studies show that fasting can lower the risk of type 2 diabetes, reduce cholesterol levels, enhance the body’s resistance to oxidative stress and slow the ageing process, stabilise energy levels, reduce hunger and… of course help with weight loss! The weight loss benefit is why I love Intermittent Fasting — and the reduced sugar cravings too.

So are you ready to give it a go? Let me support you on your journey and give you all my tried and tested tips and tricks to help you on your way.

I’m looking forward to hearing from you.
miller82uk@yahoo.co.uk  or contact me here.

 

  • As always, please speak to your doctor or health health practitioner before starting any nutrition and fitness journey – and most of all use your common sense and listen to your body. This is my experience and although I want to help you on your journey you need to be fit and healthy to do this and work with what is right for YOU!  
Advertisements

My Pregnancy Diet; 28 weeks pregnant

Help, I feel sick! First trimester type sickness but mainly at night and in the morning. What is that? I don’t remember having it with Lacie!? Tiredness perhaps? Low blood sugar? Hormones? I just don’t know but it’s really annoying. I just sat in the bathroom on Saturday morning not sure what to do with myself. It did pass but I literally had to force myself to just get out the house and get some fresh air. I hope it passes soon!

So what else has been going on? Well I’m 28 weeks now and feel very bumpy. Another half an inch around the waist this week (standard!) but no-where else which is good, although I do feel like I’m carrying water.

Here’s a pic of me this morning in the gym. Another workout in the bag. Yay! As you can see I’m rocking a bump – I feel heavy!

 

So what have I been doing in the gym?

  • Core Well there have been no more ab exercises! I was never really big into doing isolated ab work anyway, as the big moves I tend to do like squats, deadlifts, clean and press etc tend to work my core anyway BUT since about 12 weeks I have stopped any twisting movements and any crunch type moves, and instead doing things like bird dog and side planks.
  • HIIT Although I was mega careful in the first 12 weeks and kept my heart rate right down and the intensity low, I’m now back to my beloved HIIT routines and usually following the 50 seconds hard, 10 seconds rest protocol. Since my body is used to this type of training, I was more than happy to introduce this again. Please take note though you need to know your body before doing this sort of training and it’s advised that you check with your GP and midwife before undertaking any sort of training. My midwife knows how I like to train and is happy for me to continue as long as I listen to my body.
  • Running I’m still going – JUST ABOUT! I can manage about 15 minutes before I get stitch like pains and then I just walk until any pain has subsided. I then do 60 second run and 2 minute walk intervals for around 30 minutes or until I reach home. I’m usually out for round 60 minutes and do this on a Saturday and Sunday morning.

Todays workout.
Today I did an hour in the gym first thing and started with my usual 5 minutes on the bike before some sun salutations and side to side tube walking.

I then did a HIIT circuit; 50 seconds work/10 seconds rest
* Deadlifts x 4, star jumps x 4
* press ups x 2, burpees x 2
* Lunge kick through into lunge glute lift, and jump and change
* Side lunge, side lunge, jump forward, jump back (stay low the whole time).

I did this for three rounds and then did finished with some bird dogs, side planks, raised planks and a slow spin on the bike.
I kept my weights low in the deadlifts and did my press ups on my knees to help prevent splitting my abs (Diastasis recti).

How have your workouts change throughout your pregnancy?

 

 

 

 

KX Pregnancy Programme

You’ve probably heard me talk about Gideon & KX Life a few times now. KX is the most amazing gym in Chelsea with great staff, a great atmosphere – and a great spa!
Gideon, my PT there has always been on hand to give me top-notch advice, whether it’s about pregnancy, working out post-baby and even the best formula to try when bottle feeding Lacie. He’s a walking health & fitness manual and someone I’ve trusted with my training pre and post baby.
As soon as I had Lacie and got the go ahead from the doctors to exercise again, I saw Gids straight away and have been seeing him on a monthly basis ever since. He’s given me a fantastic workout plan to follow three to four times a week, and although it’s nothing like what I was doing pre-pregnancy (we’re working up to that!) I love doing it every week and can really notice the difference with my posture, muscle-tone and weak areas like my glutes and shoulders. He’s one of the only trainers that truly listens to me and truly knows my body and A-type personality – and knows how to keep me occupied training wise. I certainly don’t want to overdo things again and get stuck in the ‘Over-Training, Let’s Abuse My Body Rut’!
Since training with Gids throughout my entire pregnancy, KX have launched a Pregnancy Support Programme, which not only looks after your nutrition and training but also physiotherapy and osteopathy; things tend to move a lot in during pregnancy due to a surge of relaxin and the extra weight your body has to handle.

Screen Shot 2014-07-14 at 13.54.54
The programme took over a year to get together, as, as usual they wanted to collaborate with the best experts in the industry and provide the best information and service possible. Not only are they working with nutritionist and author of ‘The Health Delusion: How to Achieve Exceptional Health in the 21st Century,’ Glen Matten but, also Simon Rice and Boniface Verney-Carron, who can provide private spa-based physical therapy sessions.

So what type of exercises does Gideon have me doing?
A Turkish Get Up is the move that starts my programme off. This helps switch on my nervous system, switch on every single muscle in my body and helps me warm up and ease myself into my session. I’ve gone from using a 8kg Kettlebell to a 12kg and we’ve since progressed it so I do an internal and external rotation and a press in each position. It’s so challenging and I really have to connect my body to my brain during every position but I love it and once I’ve done this move a few times, I feel soooo ready to start my session!

Screen Shot 2014-07-14 at 13.56.01
I’m also doing side lunges with a gliding disc to work my entire lower body, including those pesky inner thighs, back pulls with a resistance band to help pull my shoulders back (I feel so hunched over since having Lacie), lunges with a Kettlebell press for shoulder stability and a toned bottom and thighs side planks, one-legged Kettlebell deadlifts and renegade rows. Each session takes about 45 minutes, which is perfect for squeezing in the morning before Lacie wakes me up and generally keeps me busy for the rest of the day!

lunge

I would urge anyone in the Chelsea area (or beyond) to contact KX if they are pregnant and scared to train or really want to be well looked after. Not only will you be trained in a fantastic environment but you can also indulge in the spa afterwards and have anything from a pregnancy massage to a Hydra facial. Their changing rooms are awesome too….there’s big fluffy white towels, dressing gowns, hair brushes, toothbrushes, candles and gorgeous toiletries. It makes going to the gym a real pleasure even if I do miss my little cherub….

Screen Shot 2014-07-14 at 13.59.02

Protect Your Assets with the right sports bra

It’s not only your belly that grows during pregnancy. Your boobs grow too. Annoyingly none of my sports bras fit anymore. I’ve never felt so womanly!

So I called in a helping hand from Clare Robertson, Panache sports bra designer.

According to Clare “it is especially important to be fitted correctly when looking for a sports bra whilst pregnant.
Most sports bras are unwired, which would be more comfortable and safer than a wired bra that doesn’t fit correctly. But a correctly fitted wired sports bra would give more support for the heavier busted woman. It is always important that the wire sits behind the breast tissue and not on it, especially when pregnant.”

Now, I know everyone is different, but Clare reckons most pregnant women go up at least one band size and 2 cup sizes – but don’t guess this when looking for an effective sports bra go and be sure to go and get expertly fitted periodically throughout  your pregnancy.
Now thankfully I’m fully stocked with some comfy bras that should see me through my pregnancy including The Panache Sports bra (£35).
Now looking slightly larger than what I’m used to, I found this bra really supportive and comfortable. I liked the adjustable straps which allowed me to wear racer back tops and normal strappy tops while still keeping me supported.
It wasn’t bulky either so when I was having an especially fat day, I could wear under normal clothes for added support and re-assurance. I also loved the colourways – although this one below isn’t available until September.
Image
Another of my favourites was the Moving Comfort Juno Bra ( from £24). Admittedly it isn’t as supportive and structured as the Panache Bra BUT it was uber comfortable and felt more relaxed, which made it perfect for a yoga or stretching session. It gave me a nice shape too.
Image
So there we have it. A few of the best Sports Bras to wear when pregnant and exercising.
I’ve never been used to having boobs (or a bump for that matter), so these have been life savers for me – and I”m confident that they will protect me until the baby is here and until my body returns to its normal shape.
One thing I’ve learnt over the last few months is don’t fight it ladies – go with the flow and enjoy the ride and all the body changes pregnancy brings. It might be the only time in your life that you have bigger and perkier breasts for free!

Exercising during your First Trimester – 0-12 weeks

Finding out I was pregnant was one of the happiest days of my life. But deep down I wasn’t looking forward to expanding. My body is my work and I sort of felt like I’d be losing my identity. I’m a real gym bunny!

I wasn’t going to be silly though and restrict my calories or go mad in the gym. A healthy bump equals a healthy baby after all.

I popped into see Gideon at KX gym, who gave me a safe exercise programme to follow (I will share this in a later post). It was here that I also decided I wanted to do my pre-natal exercise course too. If I was going to carry on working out then I wanted to know that I was doing it safely & effectively.

During the first trimester lots of changes are happening.

Firstly, your blood vessels increase dramatically but there isn’t enough blood to fill them, which causes something called Vascular Underfill. This is why people tend to feel sick, dizzy and tired. Their blood pressure will also drop.

I also noticed that my heart rate was high. I always wear my Polar FT60 when working out and straight away noticed that my HR was 10-15 Beats per minute higher than normal. This is basically to accommodate the bigger blood vessels, which don’t have enough blood in them so your heart has to work extra hard to pump this blood through these expanded vessels.

Don’t worry there are some benefits! The excess progesterone pumping through the body is said to improve lung function! You may feel you are over-breathing though. I noticed this in the simplest of tasks like walking up the stairs. I felt so unfit! Don’t worry, you aren’t, it’s just your body adjusting.

Lastly increased insulin resistance (when your body’s cells cannot take in glucose so it ends up circulating round the blood stream and causes fat storage) can result in excess fat storage but as pregnant women we know and expect this. During the whole pregnancy you’re going to put on around 24 – 33 pounds, so there’s no hiding from weight gain!

So there you have it. These are all the things you need to look out for and be aware of when exercising during the First Trimester.

One other thing that is absolutely vital is that you make sure you don’t overheat when exercising. It can damage the baby and cause abnormalities.

I was so lucky that  I only had the odd day of extreme tiredness and sickness so didn’t miss too many sessions. Most importantIy I DID listen to my body and sleep in when I needed to or just stay at home and have a big nutritious breakfast. That is the secret when pregnant. You need to listen to what your body and baby is telling you and go with it.

Pregnancy most certainly isn’t the time to reach peak fitness or break records, it’s literally for maintaining what you already have and making your pregnancy and birth that little but easier.

Please contact me if you have any questions or need some advice – I’ve been through this trimester and come through the other side so will happily help others who need some support or advice.

Screen Shot 2013-08-08 at 17.41.55

 

* Thank you to Premier Training International for allowing me to learn all about Pre & Post-natal exercise through their Award in Designing Pre & Post natal exercise programs course 

First point of call – KX to the rescue

My first point of call was to see Gideon Remfry at KX gym in Chelsea.

He slashed my gym routine no end. No more training twice a day, no more running 26 miles a week and no more hammering my adrenal glands to the inch of their life. It was scary, but I knew it had to be done.

He also recommended I take KX daily supplements for one month, which feature a multivitamin and mineral for AM alongside CoQ10 and then an Omega-3 fish oil and Antoxidant for after lunch.

The handy packaging of the supps, made them super easy to carry around with me every day – no jiggling pill pots or no heavy packets. All I simply had to do was pull one side and out the other side pop the supplements, each clearly labelled so I knew exactly what I was taking and why. Clever eh?

Image