Week 2 – Tracking Your Intake

Tracking Your Intake

This week we are looking at the importance of tracking your calorie intake and how to do it.

Your first week is over and you now have a few workouts under the belt, and the knowledge that the only way to lose weight, is to be in a calorie deficit. You all should have done your best to eat healthy the past week, but now its time to step it up a gear and start tracking those calories!

Let’s have a look at some of the benefits of tracking your calorie intake.

  • You’re going to learn how many calories you consume. Spoiler alert – its likely going to be more than you think!
  • Your food choices will be better. Becoming accountable leads to amazing things! Often, healthier foods have much less calories. You will soon realise that the large caramel latte and slice of white toast with butter on in a morning is better replaced with a good old bowl of oats (or whatever your new go to may be).
  • You increase your chance of success! This is one of the main reasons for joining our Transformation Camp, right? You want to see a successful Transformation! By accurately counting your calories each day, you are taking out any guesswork. If you didn’t count calories, how would know for certain you were definitely in a calorie deficit each day?
  • It will help you understand your body better. By having a log of the foods, you have eaten, it’s easier to understand what does and doesn’t work for you. For example, you may have had digestion problems after a certain meal. By having this information on hand, you can simply look back and understand why this may have happened and what food caused it. This then allows you to alter your diet for a food that doesn’t create this problem.

Remember, liquid calories count as well! Track everything. Calories still exist in sauces and drinks! If you’re a fan of fizzy drinks, swap to a zero or lower calorie option. You can also find a large amount of lower calorie sauces available now.

Tracking via our app is super easy, even if you haven’t ever tracked your calories before. Just to be on the safe side though, we have created a little step by step process to follow below to make sure you get off to a great start.

  1. To download the app now, search on the Apple or Play Store ‘Calorie, Carb & Fat Counter’ by Virtuagym.
  2. Enter your log in details. These are the same as your Xercise4less Fitness App log in.
  3. Enter the details you are prompted for. These include your personal information, your lifestyle and goals. The app will then create your plan. We recommend durable!
  4. From the main screen, you can see how many calories you have left for the day. You can also log any food you eat from here, by pressing the orange plus in the bottom corner.
  5. You can search for foods you have eaten by clicking the orange search button in the bottom right corner. Alternatively, you can click the barcode in the top right corner to scan foods.
  6. You can then input how much of your chosen food you ate. By returning to the main page, you can see how many calories you have eaten and how many you have left for the day!  Be careful you don’t go over your calories for the day!

We hope this helped!

Be sure to ask your 4FiiT Coach any questions if you are struggling using the app.

See you in week 3!

Week 7 – Nearly There

Nearly there!

It’s the penultimate week and we just want to say what a great job you are doing so far!

It’s not easy to commit a full 8 weeks to transforming your body. You more than likely have had to change many lifestyle habits, say no to foods you love, train when you may not have felt up to it, but you know what? You still did it. 

You haven’t come this far to quit now, with your final transformation just around the corner.

So, keep that diet in check, those workouts hard and that recovery quality.

It will be worth it.

Personal Trainer – Paula

Taking Control of Your Mental Health with Exercise

You’ve often heard the phrase ‘a healthy mind in a healthy body’ and at Xercise4Less gyms we always preach a holistic approach to health and wellbeing. As part of Mental Health Awareness Week, one of our top Personal Trainers wants to share her inspiring tale of overcoming mental health issues thanks to exercise.

Paula, a Personal Trainer at Xercise4Less Darlington gym, was diagnosed with Borderline Personality Disorder (BPD) over ten years ago. BPD, the most commonly recognised personality disorder, is, according to the NHS “a disorder of mood and how a person interacts with others”. As a result, Paula differs “significantly from an average person in terms of how he or she thinks, perceives, feels or relates to others”. BPD is unfortunately incurable but can be managed.

One of the major causes of BPD is personal trauma and Paula has had a very tough journey through life. “I have been abandoned, kidnapped, and bullied and been through every type of abuse you can think of.” On top of BPD Paula has also suffered from “self-harming, suicidal tendencies, low self-esteem, anxiety, body dysmorphia and recurring eating disorders. Thankfully for the past five years, Paula’s life has been stable and is no longer a “a rollercoaster with lots of ups and downs”.

What helped to improve Paula’s mental health?

She started to work out. “The biggest difference between then and now is exercise, my mental health started to improve when I started exercising”.

Finding the Mental Strength to Work Out

It hasn’t been easy for Paula though on her fitness journey. As she admits, “it’s a love hate relationship that I have with exercise”. Mostly she loves the pleasure that fitness sessions give her, “the feeling of accomplishment, achieving something, and of course, the feelgood release of endorphins from working out.” Sometimes, however, she has to work a bit harder to get into the exercise mood, when “the last thing on my mind is lacing up those trainers and going out for a run or heading to Xercise4Less Darlington gym for a workout.”

In the past, overcoming those mental obstacles to exercise was sometimes too much for Paula. Even though she recognised that physical exercise benefited her mental health hugely, she still couldn’t manage to motivate herself to train.

That’s now changed.

Consistent Exercise Leads to Improved Mental Health

Paula knows that “as long as I keep exercising, both my physical and mental health will benefit greatly.” And she manages to keep that up despite leading a very busy life outside of work. Not only is she an expert Personal Trainer at Xercise4Less Darlington gym, Paula is a single mum to a five-year-old and is studying part-time. Even for a motivated Personal Trainer like Paula, it’s not surprising she finds it “hard to find the time to train”. That doesn’t stop her though, she enjoys “getting a good cardio session in when I am teaching Cycle4fiit on Sunday mornings in the gym. In addition to her own training, she has the inspiring support of her training buddies. “I train with my boyfriend after work a few times a week and I also hold running sessions for the local mental health hospital twice a week.”

What would Paula say to people suffering from mental health? “My top tip is simply to keep exercising. The benefits of working out will really help the stability of your mental health.” She also advises to make sure to “get yourself a good network of people to keep you on track. I am lucky to have a very supportive family and partner to help me”.

Change Your Exercise Mentality at Your Local Xercise4Less Gym

Inspired by Paula’s story? Make sure you stay healthy in mind and body by exercising regularly. And where better than your local Xercise4Less gym team.