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      • Move It! March Virtual Challenge
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6 Tips to a Healthy Body in Lockdown

8/19/2021

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Do you feel lockdown has made it practically impossible to stay active and healthy? 

Do you feel the weight gain is happening quickly, and you can feel it in your body? For example, eating more often than you would typically, snacking more often, and not even hungry?

We are hearing it all the time from our members. But, we also get how hard it is to get motivated to workout as you stare blankly at your home gym set up, not knowing what to do!

Here are six tips that you can implement today that will boost your health, energy levels and motivation. You need to take a couple of steps and you will start to feel a sense of accomplishment. 

This level of small success can snowball into many changes leading to your very own transformation.
CLICK TO GET IN TOUCH
Let's dive in:
​1) Structured meal times:
set your meal times; a guide is to eat every 3-4 hours and make sure you do not have anything in between outside of water or herbal teas. 
So your schedule may look like this:
  • 8am Breakfast
  • 12.30pm: Lunch
  • 4pm: Snack
  • 7pm: Dinner
No food after dinner or in between meals.

2) Keep muscles strong: to reduce stiffness and pain in your body and keep your metabolism up, you need to keep working your muscles. Keeping muscles strong is not going for a walk; I mean resistance training; getting your muscles to contract against a weight or force.

3) Move more: This is about increasing the incidental activity throughout your day and simply moving more. For example, aim to go for a walk 30-60min each day. Walk around your house while talking on the phone and move your body after 45mins of sitting and working. 

4) Hydrate: the feedback we get is that people are drinking less water in lockdown. Drinking water makes you feel better, increases your ability to cope, and helps to regulate your metabolism and quantities consumed in a day, which impacts your weight.

Here is a good breakdown of a healthy day of water: 2 cups hot water on waking before breakfast + 1 cup of water at morning tea + 1 cup 15mins before lunch + 1 cup tea with pm snack + 1 cup 15min before dinner + 1 cup tea 30mins before bed + 1 cup after a walk/ workout
​
CLICK TO GET IN TOUCH
5) Healthy sleeping habits: aim to get your 8 hours of sleep daily. Working from home can bring about bad habits of staying up late and sleeping in or getting less sleep. Lack of sleep increases our hunger and craving for carbohydrate foods and decreased our ability to cope. Be disciplined with your sleep; it is super important at this time!

6) Routine: we are creatures of habit, and routine makes us feel purposeful and safe. Creating routines is helpful in lockdown. Consider routines for:
  • getting up at the same time each day
  • having a shower, getting dressed, taking the time to do hair, and even a bit of makeup!
  • mealtimes, where to eat and what
  • daily scheduled exercise
  • bedtime routines
  • etc
If you need help, we can help. We are open in the virtual world, offering our members individualised small group live-stream workouts, guidance, monthly recipe packs and community connection to get them through this tough time, and we would love to help you.

We are offering virtual small group workout sessions and 30min 1 on 1 PT sessions, where we can utilise any equipment that you may have.
NEED HELP TO IMPLEMENT THESE CHANGES? CLICK NOW TO GET IN TOUCH
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Why you gained weight in lockdown & how it can easily come off

6/17/2020

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At Sentience Personal Training, Snez has had many Members come in and do an InBody Scan, as a re-set before they start back in the studio after the COVID lockdown. The results are showing an unexpected gain in body fat by Members.

Listen in as Snez explains exactly why it is happening and what you can do about it.
As a summary:
Unexpected weight gain, if you feel that your diet has been pretty good, may be due to the following three factors
  • Drop in muscle mass because of not doing strength work with heavier enough weights or not at all.  Muscles need a lot of energy to survive and therefore a reduction in muscles mass reduces your metabolic rate.
  • Reduction in incidental activity due to working from home and reduced activities: when you move less, you burn less.
  • Slight increase in alcohol consumption, snacks, more elaborate home cooked meals, etc

So you have a situation where you are burning less calories, so even if you did not change your food intake at all, you would still be in excess and gain body fat.

The strategies are:
Get started back with your resistance training workouts (and gradually) push heavier
Be mindful and increase your incidental activity- start moving more! Even if you still have a work from home arrangement, it is time to say enough it enough and find ways to be active throughout your day.
Tidy up on bad habits that have crept in and stick to set meals, reduce alcohol and no snacking in between meals or after dinner.

Above all, there are many factors that contributed to weight gain if you have experienced it and don't be too hard on yourself!  We are definitely all in this together and you are definitely not alone!  Snez xx

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Routines to Stick to in Times of Stress

3/31/2020

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Nillumbik
As humans, we generally don't deal with change well and when you have extraordinary amounts of change as we have see in the last 2 weeks and continue to see, it can be very overwhelming.
One of the most effective techniques that can help us to cope and recover from trauma (which is what we are all experiencing to one degree or another) ... are routines.
I shot this video today as the topic routines kept coming up with the Members in our Virtual Personal Training sessions.


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How to Stay Focused in Times of Stress and Change

3/31/2020

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Even in this worst case scenario, such as this difficult time of dealing with the Coronavirus,  it doesn't mean the loss of your healthy habits.
In fact I encourage you to strengthen your determination and discipline, so that you are better equipped to deal with the emotional stress of this situation as well to decrease your risk of illness.
Here is a quick video I also made on what I have been doing to stay fit and focused at this time of change.
Stay active and well at this time.  We are all in this together, 
Snezana xx


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Cacao Nibs- the perfect crunch

9/9/2019

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Behind the scenes... 

take a look at my breakfast this morning...
My secret to staying healthy, having lots of energy and living at a healthy weight all my life (even after 3 kids) is to chase nutrients and not fat or calories in foods.

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Sentience PT Owner & Trainer Snez talks with Northern Suburbs Podcast

3/26/2019

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Snez catches up with Adam Roach in his Melbourne- Northern Suburbs Podcast, where Snez gives a great insight to what Sentience Personal Training offers and what you can expect from personal training at Sentience Personal Training.

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Here’s how to switch from comfort eating to empowered eating

3/13/2019

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Here is the first thing you need to know about calling yourself a 'comfort eater'. The label itself gives you permission to overeat and eat things you know are not good for you.  All of your good judgement about healthy food goes out of the window and the worst bit...
It doesn't make you feel good once you have had it! In fact it makes you feel worse and even more of a failure and annoyed with yourself.

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Steps to Set Yourself Up for Success in 2019

12/29/2018

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We often don't realise how far we have come in a year and the improvements we make, we instead tend to focus on what we didn't achieve.  It is super important to spend some time in reflection at the end of a year so you can feel empowered rather than disappointed... you can do this by completing 3 simple exercises

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Pushing Beyond Your Comfort Zone

9/4/2018

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At Sentience PT, we love talking about health and fitness and how to get the best out of people and as a Team, the Trainers love to talk all things motivation, fitness and food. We talk fitness, health and Members in our time off!  🙂  Just because we love it!

Listen in as Trainer Nathan and owner/ Trainer Snez discuss how to get the best out of yourself in training and beyond. Coming from years of working with thousands of clients, they bring you proven strategies.


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Complete Guide to Finding the Healthiest Recipes Online

10/27/2017

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Do you get bored with the same old recipes? Or do you hate cooking because you don't know what to cook?
If so, here's how you can find new recipes online that are healthy and will support your weight loss, health and fitness goals. And the only thing you really need to be a great cook is to know how to read! Google can do the rest! 🙂
I am always searching for new ideas and rarely buy cook books, because there is so much online. The trick is to narrow down your search finds to ones that are the healthier options.
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