 We’ve all been there.... That moment when you realise you haven’t exercised in weeks (or months).... Your energy is low.... and you feel like you need to start over… again. But the thought of jumping back in feels overwhelming—where do you even begin? I was chatting with one of our ladies the other day, and she said... “I know I need to do something, but every time I think about it, I get stuck. I feel like I should be doing everything perfectly, so I do nothing at all.” .....Sound familiar? The good news? ..... Restarting doesn’t have to be overwhelming. You don’t need a brand-new diet, a strict workout plan, or to suddenly ‘get motivated.’ You just need to take the first small step. Here’s how to make getting back on track feel easy, doable, and (dare I say) enjoyable. 1. Forget the ‘All or Nothing’ Mindset One of the biggest reasons we get stuck is because we think we have to do it all to do it right.... But that’s not true. You don’t need to commit to six workouts a week.... You don’t need to eat ‘clean’ 100% of the time..... You just need to start somewhere. ----> Take a 10-minute walk ----> Try one strength workout this week ----> Add one extra portion of veg to your meals Tiny changes lead to big results. And once you start, momentum builds. 2. Pick ONE Thing to Focus On Trying to change everything at once is like juggling 10 balls when you’ve never juggled before.... It’s stressful, and let’s be honest—you’ll probably drop them all. Instead, choose one simple focus for the next week.
Once that feels easy, add something else. No pressure, just progress. 3. Make It Enjoyable (Yes, Really!) If you force yourself to do workouts you hate or follow a meal plan that makes you miserable, you won’t stick with it. One of our members, Sarah, used to think she had to run to get fit—but she hated it. Instead, she found strength training, loved the variety, and now she’s stronger than ever.... Working out everyday!  And then there’s Lisa—she was convinced she’d never enjoy exercise. But after joining Innovate and training in a space where she felt comfortable, supported, and encouraged, she started actually looking forward to her workouts. Now she feels fitter, stronger, and more confident than she has in years.  4. Find Support & Accountability It’s so much easier to stay consistent when you’ve got people cheering you on. Whether it’s a friend, a coach, or a community, having support makes all the difference. At Innovate, we see this all the time—ladies who once felt nervous about starting now turn up every week because they know they’re not doing it alone. Having someone to check in with, celebrate wins with, and keep you on track turns ‘starting again’ into just another step forward. If you’ve been waiting for a sign to start again—this is it. Start small. Start today. And if you need support, we’re here for you. Not sure where to begin? Come have a cuppa with me (Hi, my names Georgia - the membership consultant here at Innovate). We can chat through where you’re at, figure out a starting point that feels right for you, and make a plan to help you flourish. No pressure, just support. Drop me an email at [email protected] or book some time with me here, and let’s get you feeling like you again.
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 Every January, the excitement of a fresh start makes it easy to set big goals. But for many of us, by February, that spark starts to fizzle….and old habits creep back in. Sound familiar? You’re not alone. Staying consistent can feel like an uphill battle…….especially when life is busy…..motivation wanes…. and you’re juggling countless responsibilities. But here’s the truth: consistency isn’t about being perfect. It’s about creating small, realistic habits that work for your life….and having the right support to keep you going. At Innovate, we’ve seen 1000’s of women break the cycle of “start and stop” by focusing on three key elements: —--> Accountability —--> Flexibility —--> Support Here’s how they’ve done it….and how you can, too. 1. Accountability That Keeps You Showing Up One of the biggest reasons resolutions fail is that we try to do it all on our own. But when you’ve got someone checking in, cheering you on, and helping you refocus, everything changes. Take Sharon, for example. As a mum of three with a demanding job, she struggled to make time for herself. But after joining Innovate, she found accountability in our coaches and community.  “Knowing someone is expecting me makes all the difference," Sharon shares. “Even on tough days, I show up because I know my coach is there to guide me—and my progress is worth it.” With regular check-ins and encouragement, Sharon stayed consistent, even when life got busy. Accountability isn’t about pressure—it’s about having people in your corner who remind you of your goals when you need it most. 2. Fitness That Fits Busy Women We get it—your schedule is packed. Between work, family, and everything else on your plate, finding time for fitness can feel impossible. That’s why consistency starts with workouts that fit into your life, not the other way around. Jen, one of our members, knows this well.  “I used to think I needed to work out for an hour every day to see results,” she says. “At Innovate, I learned that even 45 minutes three times a week of focused movement can make a difference.” With short, effective sessions and flexible scheduling, Jen found a routine that worked for her—and she hasn’t looked back. Consistency doesn’t mean spending hours at the gym. It’s about showing up regularly, even if that means a quick workout between school drop-offs or a lunchtime session. —--------------------- 3. Support That Feels Like Family Walking into a new fitness space can feel intimidating—especially if you’re starting over or don’t feel confident. But when you’re surrounded by a supportive community, those fears start to fade. Meet Jo, who was hesitant to join any gym after years of feeling out of place in traditional fitness spaces.  “The first time I walked into Innovate, I was nervous,” Jo admits. “But everyone was so welcoming—it felt more like joining a group of friends than a gym.” Through personalised guidance from coaches and encouragement from fellow members, Jo found the confidence to keep going. At Innovate, you’re not just another member—you’re part of a community. Whether you’re celebrating a milestone or struggling to stay motivated, there’s always someone ready to lift you up. —--------------------- Consistency Is the Key to Progress The secret to staying consistent isn’t about willpower or motivation—it’s about setting yourself up for success with:
If you’ve struggled with consistency before, don’t worry—this year can be different. Let’s ditch the all-or-nothing mindset and focus on small, manageable steps that lead to lasting progress. —--------------------- Ready to make 2025 the year you finally stay consistent? We’re here to help. Let’s take that first step together... Follow this link to book out a time to have an informal chat.... We’re a friendly bunch here…. Even a tea or coffee is free! Giving us an opportunity to get to know you a little better - understand what your goals are , what you’ve struggling with, and how we might be able to help with our various programs. —--------------------- At Innovate, we specialise in helping busy women create sustainable fitness habits in a supportive, women-only environment. Reach out today to learn more!  As the days get shorter and the temperatures drop, many of us find ourselves turning to comfort foods a little more often. Sound familiar? It’s completely natural to crave heartier, warming meals during the colder months – think creamy soups, pasta bakes. Anything that feels like a big hug in a bowl. While these indulgent meals can be delicious and satisfying, they can also lead to that cycle of overeating, feeling sluggish and feeling down about your weight. And when life is busy and you’re already struggling to find time for yourself, it’s easy to see how comfort eating can take over. Many of the women we speak to – particularly in midlife – share how the colder months make it harder to stay motivated. As the dark mornings roll in, the energy we might have had in the summer months seems to disappear. It’s harder to get up and moving, and by the end of a long day, that glass of wine or those extra snacks on the sofa can feel like the reward you deserve. But after weeks of this, you might notice your clothes feeling a bit tighter and that frustration sets in. Sharon’s Story: Finding Control During the Colder Months Meet Sharon, who came to me last autumn feeling much like many of you might be feeling now. She was stuck in a rut – feeling unmotivated and constantly turning to food for comfort. She felt like she’d lost control of her eating habits and was struggling with her weight, especially as the days got shorter. Like many of us, Sharon had a busy life, juggling work, family and a household. Finding time to focus on her health felt impossible... When we started working together on our 1:1 nutrition and accountability programme, Sharon was ready for change but didn’t know where to start. Over a few months, with the support and guidance she needed, Sharon lost over 10lbs! More importantly, she regained her confidence, developed healthier habits and found a new sense of control that lasted through the winter and beyond. So how did she do it? Here are the steps that helped Sharon break the cycle of comfort eating during the colder months – and that could help you too.  5 Tips to Beat Comfort Eating This Autumn 1. Embrace healthier comfort foods One of the biggest breakthroughs for Sharon was realising that comfort eating doesn’t have to mean unhealthy eating. You don’t have to give up those warm, satisfying meals entirely – just make a few small swaps. For example, instead of reaching for a creamy pasta dish loaded with cheese, try a whole grain pasta with a tomato-based sauce and plenty of veggies. Or swap your usual shepherd’s pie for a lighter version using lean mince and mashed cauliflower instead of potatoes. Roasted vegetables, hearty stews filled with beans and pulses and warming soups can all give you that same sense of comfort without leaving you feeling sluggish or guilty afterwards. 2. Plan your meals ahead of time One of the best ways to avoid impulsive comfort eating is to plan ahead. When Sharon first came to me, her busy schedule often meant she’d grab something quick and easy, which wasn’t always the healthiest option. By taking some time at the start of the week to plan her meals, she was able to have healthier choices ready when she needed them most. Try batch cooking a few meals on the weekend, so you always have something nutritious on hand, even when you’re busy. Having a plan also makes it easier to stick to your goals, especially when the craving for something comforting strikes! 3. Avoid skipping meals It’s easy to think that skipping meals might help you lose weight, but more often than not, it leads to overeating later on. Sharon learned the importance of eating regular, balanced meals that kept her fuller for longer. This way, she didn’t feel ravenous by the time dinner rolled around, making it easier to stick to healthier options. Starting your day with a filling breakfast that includes protein and fibre – like porridge with chia seeds or eggs with wholegrain toast – can set you up for success. And don’t forget a balanced lunch and some healthy snacks to keep your energy levels steady throughout the day. 4. Find new ways to manage stress For many of us, food becomes a way to cope with stress, especially in the colder months when other forms of self-care might fall by the wayside. Sharon realised that her comfort eating was often tied to feeling overwhelmed and needing a break. Instead of reaching for food, she started incorporating small moments of self-care into her day. Taking a few minutes to go for a walk, practising deep breathing, or even just taking a relaxing bath can all be great alternatives to eating when you’re stressed or emotional. Finding other ways to relax and recharge can help reduce the urge to turn to food for comfort. 5. Stay accountable What really made the difference for Sharon was having someone to keep her accountable. Whether it was a weekly check-in or a quick message of encouragement, knowing she had support helped her stay on track. Accountability can come from a coach, a friend, or even a group, but having that support system can help you stay focused, even when the going gets tough. You Don’t Have to Go It Alone!  It’s easy to feel like you’re the only one struggling when the colder months hit, but you’re not alone. Sharon’s story is just one example of how real, lasting change is possible, even when life feels hectic. If you’re finding yourself in a similar situation – feeling a bit stuck, unmotivated, and frustrated with your weight – our 1:1 nutrition and accountability programme is designed to help you make the changes you need to feel your best. Whether it’s learning how to manage comfort eating, finding healthier meal options, or simply having someone to keep you accountable, we’re here to help. Let’s work together to break the cycle of comfort eating and give you the support you deserve this autumn. You can enjoy those comforting foods without sacrificing your health – and with the right plan in place, you’ll feel more confident and in control than ever!  Hello, lovely ladies! 🌸 We all know the feeling: it's mid-afternoon, and suddenly, a craving for something sweet or salty hits out of nowhere. Snack cravings can be particularly pesky, especially when we’re trying to stay on track with our health goals. But don’t worry! This guide is here to help you understand those cravings, how to curb them, and how to satisfy them healthily. Let's dive in! Understanding Snack Cravings First, let’s break down what’s going on. Cravings are powerful desires for specific foods, often driven by emotional, hormonal, or environmental triggers. During menopause, hormonal changes can amplify these cravings, making it even harder to resist reaching for that biscuit tin. 1. What Causes Snack Cravings? Hormonal Changes Fluctuating levels of oestrogen and progesterone can increase hunger and cravings, particularly for high-sugar and high-fat foods. Emotional Triggers Stress, boredom, and even happiness can lead to emotional eating. Food can be a source of comfort, which is why we often crave it when our emotions are running high. Nutrient Deficiencies Sometimes cravings can signal that our body is lacking certain nutrients. For example, a craving for chocolate might indicate a magnesium deficiency. Sleep Deprivation Lack of sleep can disrupt hunger hormones like ghrelin and leptin, making you feel hungrier and more prone to cravings. 2. How to Curb Snack Cravings Eat Balanced Meals Make sure your meals are balanced with protein, healthy fats, and fibre. This combination helps keep you full and stabilises blood sugar levels, reducing the likelihood of cravings. Stay Hydrated Sometimes thirst is mistaken for hunger. Drinking plenty of water throughout the day can help keep cravings at bay. Aim for at least 2-3L of water daily. Get Moving Exercise can help reduce stress and improve your mood, which in turn can help curb emotional eating. A quick walk or a short exercise session can do wonders. Mindful Eating Pay attention to what you’re eating and why. Are you truly hungry, or just bored or stressed? Practising mindfulness can help you make better food choices. Sleep Well Aim for 7-9 hours of quality sleep per night. Good sleep helps regulate hunger hormones, making it easier to resist cravings. Which is exactly what our wonderful client Jan did. She implemented a few of the key changes above, whilst also being realistic that sometimes the cravings WILL win, and sometimes it doesn't matter if we go a little bit off track. But by making SOME changes, that she stuck with (thanks to the 1-1 support and accountability she got from one of our coaches), she became more consistent - and over 6 weeks of maintaining those small changes, she managed to drop 7 lbs in just 6-weeks. And is now continuing to work on her goals with us. Here's what she had to say in her own words:  3. Healthy Snack Alternatives When cravings strike, it’s important to have healthy options on hand. Here are some satisfying and nutritious snacks that can help curb those cravings: Sweet Cravings: - Fresh Fruit: Berries, apples, and oranges are naturally sweet and full of vitamins. - Greek Yogurt with Honey: A protein-packed snack with a touch of sweetness. - Dark Chocolate: A small piece (70% cocoa or higher) can satisfy chocolate cravings with less sugar. Salty Cravings: - Nuts and Seeds: Almonds, walnuts, and sunflower seeds provide healthy fats and protein. - Popcorn: Air-popped popcorn is a low-calorie, whole grain option. - Veggie Crisps: Baked vegetable crisps or kale chips are a crunchy alternative to crisps. Crunchy Cravings: - Carrot and Celery Sticks: Pair with hummus for a satisfying crunch and protein boost. - Rice Cakes: Top with avocado or a slice of turkey for added flavour and nutrients. - Apple Slices with Nut Butter: A mix of crunch and protein to keep you full. Creamy Cravings: - Smoothies: Blend your favourite fruits with some spinach and Greek yoghurt for a creamy treat. - Cottage Cheese: Pair with pineapple or berries for a sweet and creamy snack. - Mashed Avocado on Whole Grain Toast: A healthy, creamy snack that’s also satisfying. 4. Lifestyle Adjustments 1. Plan Ahead Keep healthy snacks readily available to avoid reaching for less nutritious options. Prepare snack packs with nuts, fruits, or veggies so you can grab them on the go. 2. Manage Stress Incorporate stress-relief practices into your daily routine, such as: - Meditation - Deep Breathing Exercises - Mindfulness - Hobbies you love Managing stress can reduce emotional eating and help you make healthier choices. 5. Sample Snack Schedule Firstly, check in with yourself. How are you feeling at the present moment? Ask yourself…Am I really hungry? If the answers bring you to a no. Take your attention elsewhere and ask yourself similar questions later on. You may find that snacking it is more of a habit, rather than a necessity. If the answer is yes, follow the below guide of snacks that will help to keep you on track towards your goals. Mid-Morning Snack - Greek yoghurt with a handful of berries Afternoon Snack - Carrot sticks with hummus Evening Snack (if needed) - A small piece of dark chocolate or an apple with nut butter Let’s Do This Together! Remember, conquering snack cravings is a journey, not a sprint. It’s about making small, sustainable changes that add up over time. With the right mindset and a supportive community, you can manage your cravings and stay on track with your health goals. Embrace these strategies with confidence—you’ve got this! Stay motivated, stay active, and most importantly, be kind to yourself. Here’s to a healthy and happy you! 🌟  Does it feel as though no matter what you do with your eating and exercise, you just can’t seem to make any noticeable progress with changing your body? Perhaps it feels as though your metabolism is fighting against you, rather than working for you. It’s a common frustration - one we work with day in, day out - and one that we believe anyone can overcome, with just a few minor tweaks to your lifestyle. Your Metabolism is the engine that drives how efficiently your body converts the food you consume into energy. A fast metabolism means you burn calories at a higher rate, which can make it easier to achieve and maintain a healthy weight. However, as we age, our metabolism naturally decelerates, making weight loss more challenging. But fret not, there are strategies available to rev up your metabolism and kickstart your weight loss journey. There’s 3 key ‘levers’ that you can pull at any time, that will have by far and away the biggest impact on your metabolism, and in turn, your abilities to lose unwanted fat, increase your energy levels, and improve your fitness. Knowledge is power, and when you KNOW (not just “think”) what you need to do, in order to make the changes you desire, you are essentially set up for life, and it then becomes a case of acting on your newfound knowledge. So what are these 3 key levers you have at your disposal, in order to get a Fast Metabolism? 1) N.E.A.T NEAT stands for None Exercise Activity Thermogenesis. A bit of a mouthful, but in laymen terms, it’s all the physical activity you do that ISN’T traditional exercise. Traditional exercise includes things like going to the gym to fitness class, playing a sport, or going for a run. That stuff is important, but is VERY different to NEAT activities. NEAT activities include all the day to day movements - walking, moving around the house or office, mowing the lawn etc We live in a world full of (incorrect) beliefs that if physical activity isn’t highly demanding and punishing (aka gym work) then it isn’t helpful. A recent BBC1 documentary ran an experiment where total calorie expenditure was measured in 3 groups: One group sat around for 4 hours, one group did one hour of gym work and then not much else, and one group did gentle housework for the 3 hours. At the end of the 4 hours, the total calorie expenditure was lowest in the sedentary group, but the 1 hour gym group and 3 hour housework group expended roughly the same amount of calories across the total 4 our window. Focussing on NEAT activities really does embody what it means to have an active lifestyle - appreciating that 10 minutes here, and 5 minutes there, not only adds up over the course of a day, but perhaps most importantly demonstrates a mindset of someone who understands that going to the gym 3 hours a week but sitting on their bum (home, work, car, bed) the other 165 hours a week, just isn’t enough. You could potentially add 10-20% to your Metabolism just from being a bit more active at a very low level. Suggestion: Aim for 1 hour of NEAT a day using “micro wins” such as parking as far from the front door of the supermarket, in the car park as possible. Use the stairs when everyone else is using escalators. Don’t “nip to the local shop” in the car, walk 5 mins there and back instead. Take a 10min walk after your lunch break (great for digestion too). __________________________________ 2) Take part in resistance training Resistance training means putting your muscles under stress - aka lifting weights. Remember, as we repeatedly remind everyone, lifting weights won’t make you bulky or big - quite the opposite. Lifting weights will increase calorie burn during exercise (muscles need to burn a load of calories when they’re being properly challenged), as well as increasing calorie burn AFTER exercise (known as the “afterburn” effect) We talk about this ‘afterburn’ effect a lot at Innovate Fitness, because quite simply, knowing that we can burn more calories AFTER exercise aswell as during, means it’s a no brainer to tailor our training system to incorporate this very clever (and useful) effect. Imagine if you increased your NEAT activity to ramp up your metabolism by an extra 10% each day, and then added a further 20% by regular, resistance training 3 times a week - you’ve already added around a third extra to your overall Metabolic rate! Suggestion: Embrace the idea that lifting weights - combined with a bit of ‘Metabolic’ or interval type training, is THE best approach to all round fitness and keeping that metabolism ‘revved up’! ____________________________ 3) Manage your stress To some, this may not seem as directly related as the first two points. But there is absolutely zero doubt, that when you (or specifically your body) is in a chronically stressed state, it will put a big fat brake on your metabolism. The body essentially has two “states” it can be in - there are two branches to your Central Nervous System - one of which is active when you’re relaxed and recovery. And the other when you’re stressed and ‘frazzled’. The posh names for these are ‘sympathetic’(stressed) and ‘parasympathetic’ (relaxed). When we’re in stressed mode, our nervous system tells our body to release stress hormones, and put a brake on anything to do with ‘building muscle tissue’, recovery, being healthy etc When we’re in relaxed mode, our nervous system feels we are safe, and will prioritise things like building muscle, maximising healthy functioning of the body, and giving us the energy we need to be active, and with a high functioning metabolism. Is it possible to never be stressed? No, and we don’t want to be. Stress CAN be helpful. But we should aim to manage and reduce it where possible. Suggestion(s): Ironically enough, some NEAT activities can help to combat stress. Walking, doing a few chores - they can be considered as “mindful” activities. Deep breathing, getting plenty of sleep, taking regular breaks or holidays, taking time out, even being social - these are all proven to help keep a lid on the battle against stress. COOL STORY >>>> Several years ago, we had a PT client who used to train 3 times a week at 6am. She had a high-power, high-stress job, and the chronic stress was visible in her eyes. Eventually, when she had a week off work, we refused to train her for a week too - her instructions (as a client!) was to catch up on sleep, drink plenty of water, and be active (but purely by plenty of walking etc). She lost 5lbs in 7 days! Some of that will clearly have been water weight - but still, it showed that her body just needed the right conditions for her metabolism to work as it should. This is just extra example of how we really do have other “levers” we can pull - that aren’t just “more, hard exercise” and “less food”. So there you have it - how to get a Fast Metabolism. What will you focus on implementing first? |
AuthorChris Lupton (innovate founder) Archives
February 2025
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