Top Tips From The Professional :)

A few weeks ago I asked Jess from FittSteps Training in Craughwell Co. Galway to do a little Q&A for the blog on questions you wanted answers to!
Fittsteps Training is run by Jessica Keniston who is a qualified personal trainer, fitness instructor, pre & post natal specialist and certified nutritional advisor.
I regularly do classes in Fittsteps and have done personal training session and I love Jessica’s enthusiasm & motivation. She is such a nice person and really wants all of the members to achieve the best results possible and to feel better about ourselves.
So I thought it would be interesting and hopefully helpful to put foreword some questions for her top tips and advice.
Please keep reading to find out how to tone that tummy, if those diet teas are any good & so much more 🙂

Q1: I have recently just had a baby and I gained about 2 stone during pregnancy. I want my pre pregnancy body back but cannot make the gym. What home exercises would you recommend?
Congratulations! I have 4 kids and I know how hard it is to really want your pre-baby body back. I really advise clients to start slowly. Your body has just done the most amazing thing and it needs time to recover. Try to get moving daily, a walk each day with baby, or on your own if can to start is enough. Focus on exercises for your core, back and pelvic floor(DO THE KEGGLES!) such as Pilates 100’s, leg extensions, and the simple plank. These 3 alone target most of the core muscles and will help get things working again. Be very careful with your form keeping back flat and supported, and if in doubt get into a qualified instructor just to check you are doing things right. When you are feeling stronger and the energy is good a simple circuit of Squats, Press ups, lunges and a Bent over row hit most major muscle groups.
*Spolier alert* Your body will never be the same as it was pre-baby! But be grateful for what it can do for you and embrace it!
Q2: I’m very bad for snacking day and night. How can I stop this?
Willpower and planning!
Often when we are snacking and picking it is because we aren’t feeding our body what it needs at our meals. Plan ahead, prepare good balanced ,colourful meals, and have healthy filling snacks on hand at all times. I always have emergency nuts in a container in the handbag!
Q3: Is cutting carbs a good way to lose weight?
Re-adjusting the balance of Starchy carbs can be a great way to loose weight. Carbohydrates include not only our grains and starchy foods but also our fruit, vegetables, and pulses. These foods all break down to sugars which our body needs for energy. The key is to get the right balance between your carbs, proteins and fats so that the sugars we take in are burned off and not stored as excess around our middle.
A super example is your eggs and toast breakfast…. 2 eggs to 1 slice of bread or even better 2 eggs and a good handful of spinach!
Q4: I thought fruit was healthy but found out it’s full of sugar. Should I stop eating fruit while I am trying to lose weight?
Fruit is both healthy and full of sugar….. confusing I know! We get a huge amount of nutrition, antioxidants and great energy from fruits, however it is a good idea to limit fruit to 2-3 portions only and eat your fruit earlier in the day so that you have plenty of time to burn off that sugar.
Q5: I have lost about 3 stone going from a size 20 to a size 14/16 but I can’t tone my tummy. It’s very flabby. What can I do to tone it?
Well done! That is a huge achievement. The stomach is a tough area to see real improvement in, and takes consistent hard work and a good healthy diet.
Getting a mix of core strength and cardio exercise will help blitz any excess fat while toning the muscles under. Look for Core or Abs classes in your area as this is a great place to start.
Drink plenty of water as well! The skin around the stomach needs time to bounce back, and drinking water will help improve skin tone. Don’t sweat the small stuff either…..all women struggle to be happy with their stomachs, especially after babies and weight loss. Just be proud of what you have achieved.
Q:6 How many times a day should I be eating? I exercise quite regularly.
This is going to be different for every person. The best rule is to listen to your body, eat when you are hungry and get plenty of proteins, good carbs, and healthy fats. For a lot of us 3 meals and 2 small snacks daily works perfectly. Again, keep well hydrated! Get 2 litres of water in daily as we often confuse thirst and hunger.
Q7: I am trying to lose weight for my Summer holiday. Should I be doing more cardio or weights?
Both! Cardio is necessary to help burn off calories, and improve your heart and lung strength ( don’t forget that these are muscles too!). Resistance work will change your shape and give you the form and definition that will make you feel super on the beach. It does not have to be heavy weights, body weight workouts, TRX and Kettlebells are all great at helping shape your summer body. Try to get 2 resistance sessions to 1 cardio, or get in classes that mix both.
Q8: How do you get rid of bingo wings?
We cant target fat in just one area, but along with a good diet and water you can tone up the underarm area with some pretty straight forward exercises. Press ups, triceps dips and arm circles are a few that you can throw in to any workout and at home.
Q9: How often should I be exercising to maintain weight loss?
It is a good rule to exercise 2-3 times a week for your overall health. To maintain your ideal weight your weight you need to keep consistent in the kitchen and the gym. Your body gets used to anything pretty quickly and still needs to be challenged. Make sure to give your self recovery days as well as rest is an important part of maintaining a healthy body.
Q10: I have heard so many things about weight loss teas and am tempted to try as nothing else has worked for me but I’m not sure if its a reliable way to lose weight. What do you think?
I know that it is frustrating not seeing the results you want, but I really don’t believe in any quick fix solution. You may see weight loss in the short term, however it will come back and you run the risk of doing more damage to your metabolism in the long run. My best advice is to work hard on a good healthy diet and get regular exercise….not a quick way, but definetly the most effective!
Q11: What are the best vitamins to take for overall health? 
A good multivitamin is always a safe bet. Look for one with the RDA of B and D vitamins. Make sure this is as a supplement to a healthy and varied diet as we always absorb vitamins and minerals best through natural food sources.
I hope this was as helpful for you as it was for me.
I definitely need to incorporate a multivitamin into my diet and I think I need to start upping my cardio again. I’m thinking power walking as I used to love it & the weather is getting slightly better so I must get off my a** 🙂
For more information on Jess & Fittsteps please visit >>>
Jess also runs a blog full of inspiration and motivation which you can find here >
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