Having breakfast / eating before your workout will help you burn calories at a faster rate during exercise. 

Eat carbohydrates for energy. Carbohydrates keeps your body energised your muscles use the glucose from carbs for fuel.

Eating protein before exercise increases muscle protein synthesis, increased muscle mass, enhanced muscle performance and improved muscle recovery. To repair muscle, an adequate supply of protein will help your muscles recover from workout stress, especially weight-bearing exercise such as weight training.

Eat healthy fats for endurance. Fat provides fuel for the body, for longer and moderate to low intensity training, these fats are monounsaturated and polyunsaturated fats, found in plant based foods and oils.

• Improved workout performance
• Fuels your brain 
• May allow you to work out for a longer time and a faster pace
• Prevent fatigue 

Timing 

Allow time for foods you eat before exercise is digested and absorbed. 

Foods that are high in protein, fat, and fibre take the longest to digest.

Large meals take 3-4 hours to digest 

Smaller meals 2-3 hours to digest 

Small snacks 30 minutes 

Foods:

• Oatmeal 
• Almond milk
• Banana
• Peanut butter 
• Toast 
• Low fibre cereal 
• Yogurt 
• Hard boiled eggs 

Food fuel ideas 

One to three hours before training: 

Small meal containing a good serving of carbs and protein, low in fat, so will be easily digested 

• 2 rice cakes with cottage cheese 
• Fruit smoothie 
• 40g of granola 

Less than an hour before training:

30g/60g of simple carbohydrates for fast energy 

• A milky coffee and a banana 
• Dates with a teaspoon of peanut butter 

If you eat 45-60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbohydrates and some protein. This will help prevent any stomach discomfort during exercise.

The post The importance of fueling before exercising! appeared first on Tracey Murphy PT and Pilates.

I first started practicing meditation and regular breathwork exercises in March 2020 when we had the first lockdown. I had just made a big decision to leave the job that I had been doing for 21 years and go it alone, still working in the fitness industry, when lockdown hit us. 

Like many people this had a huge impact on me, mainly on the way it made me feel, I felt stressed, I couldn’t sleep, my energy levels were low and my focus was zero. I knew I needed to refocus and rebalance.

I started practicing meditation and breathing techniques for a few minutes in the morning then gradually worked up to 10/20 minutes depending on my time. 

It gave me a sense of inner peace.

I now meditate outdoors, in the garden, as this has always been my happy place, so I feel this just gives me added health benefits. It gives me a greater feeling of revitalisation, more enjoyment, and a greater intent to want to do it again. 

The benefits of meditation 

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions
• Increasing imagination and creativity
• Increasing patience and tolerance
• Improving sleep quality
  

My advice:

1. Meditate first thing in the morning. Sit in a comfortable position, set a timer for 5-20 minutes and take a few deep breaths. Release and notice how each breath feels different and how parts of your body move on the breathe.
2. Walking meditation, set your timer for 5-20minutes and as you walk, bring your focus into your body, the muscles in your legs your arms, shoulders your facial muscles feel every breath and release any tension.
3. Observe your breathing and feel the air flow in and out steady and controlled. 
4. Try to breathe in and out through your nose. 
5. Inhale a deep breath into your lungs, check by putting your fingers around your lower ribs, feel it expand ( lateral breathing pilates ) then feel your ribs expand, and thirdly feel how your chest rises in the last part of the inhale.
6. Pause and then exhale reversing the process now firstly chest, ribs then the tummy. 

The post Me & Mindfulness Meditation appeared first on Tracey Murphy PT and Pilates.

Positive thinking begins with feeling positive. Exercising releases endorphins (the feel good hormones) so this is great short term. The long term benefits of exercise, change in body composition, happy feelings, this will keep you feeling positive. 

The other important factor is diet, match your exercise with a good healthy diet these two together will complement each other making you feel good mentally, as well as physically.

Your body will be happy you are supplying it with the proper nutrients, ultimately leaving you feeling more energised and productive.

Most importantly making us strong and ready for whatever path our lives may take.

The post Look after your body appeared first on Tracey Murphy PT and Pilates.

Taking time out to release tight muscles with Pilates could see you reaching new running goals in no time. Whether you’re constantly riddled with running injuries or you’re looking for a way to smash your PB, Pilates can help. 

Pilates has many benefits for runners including lengthening out your muscles, especially your back and legs. It also balances the body and strengthens the core area (powerhouse). The major key benefits are:

• Increased core strength
• Correction of any postural imbalances (reducing the risk of injury)
• Improved endurance
• Improved speed
• Quicker recovery times
• Improved balance

Take time out to hit the mat and release those tight muscles with Pilates and you will see improvements and benefits in reaching new running goals in no time at all.  

I hold three Pilates sessions each week (Tuesday’s and Thursday’s) and you can book sessions on my Book Now page. If you’d like a personal session, then please do get in touch: Contact me

The post Hitting the mat can take your running to the next level appeared first on Tracey Murphy PT and Pilates.

I am so looking forward to welcoming old and new clients to join in this experience with me and can’t wait to get started commencing Monday August 3rd.

Class descriptions

Piloxing is a group exercise class that blends Pilates & boxing. It’s a high-energy interval workout that involves heart-pumping, powerful boxing combinations and sculpting and lengthening Pilates-influenced movements. In classes you wear weighted gloves to add extra resistance.

HIIT Squad High Intensity Interval Training or HIIT is a workout with shorter sessions, done at a higher intensity level, that pushes you out of your comfort zone.

Pilates aims to strengthen muscles while improving postural alignment and flexibility. Pilates moves tend to target the core (power house), although the exercises works all areas of your body, toning strengthening.  Working with equipment weights bands and pilate balls.

Burn is a high intensity workout blending body weight and resistance training with aerobic drills to improve overall speed, agility, balance and endurance using dumbbells, kettlebells and cardio machines.

I am 100% committed to my clients & very passionate about my work. Together we will get amazing results. 

Looking forward to working with you all. 

Tracey  

The post Exciting news to share with you all – coming soon … appeared first on Tracey Murphy PT and Pilates.