InsideOut Health & Fitness

14/06/2026

07/06/2026

The standard 2000 a day for women, 2500 for men is so vague and generalised. It doesn’t account for activity level, age, muscle mass. (It also doesn’t consider the food you’re eating as not all calories are equal. But that’s a whole separate point!)

But to get a clearer idea for you, try working out your BMR. This is your Basal Metabolic Rate and it is how many calories your body requires just to function. (The brain needs 600 calories a day alone!)

The metric formula for men is:
66.47 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) − ( 6.755 × age in years )

And the metric formula for women is:
BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.85 × height in cm ) − ( 4.676 × age in years )

Then consider how active you are. Be realistic. Walking your 10,000 steps without breaking a sweat won’t increase your calorie burn drastically; going to the gym but then having a sedentary office job doesn’t equate a very active lifestyle. But even stuff like fidgeting can add to your daily energy expenditure!!! Building muscle means your calorie burn is higher as muscles require extra calories to sustain themselves. Even eating hard to digest foods like meat and raw food helps it to all add up (this is what I was referring to earlier - unprocessed natural food genuinely does mean you gain less weight than easy to digest processed food that the body doesn’t really have much use for).

So now you’re into BMR *PLUS* what you additionally burn off.

Remember it’s all an equation. Happy with your weight? Keep your calorie intake level with your energy expenditure. Want to gain? Up your calories to supersede your expenditure. Weight loss the goal? Move more, take in less calories.

It might not always be the equation you want at the end of each day, but as long as it levels out over a few days, your journey is on track 💪

31/05/2026

Come along any time over the summer and bring a friend who hasn’t been before absolutely free. What have you got to lose?? 😃💪 ☀️

17/05/2026

-Beat together the wet ingredients.
-Add in the dry ingredients.
-Roll the dough into balls.
-Bake for about 20 minutes

It’s that simple! And they’re delicious! (Plus they freeze). 🌟

14/05/2026

(They’re in the mug)

Seriously though, children this small only know the food that you show them. Henry thinks overnight oats are the best thing ever at the moment and I’m not about to change his mind on that one!

Usually it’s a case of chuck whatever we fancy in there and sometimes he helps, sometimes he doesn’t.

Our reaction to food teaches children how to react, too. So you won’t catch us saying something is weird or yucky if it’s good for him. (He currently likes to dip his pitta in his kefir 😝). Luckily for us, this Peppa acted suitably excited by Henry’s breakfast!!

03/05/2026

Both held it for a minute!!!!!! Blows my mind how strong children are 🌟
Seriously though, we all start with such strength stamina and flexibility. If we don’t nurture it then we lose it. It’s never too late to try and find it again but the sooner you start the easier it is.
This is your sign to get stretching, get moving, get lifting. Because no matter how hard it feels today, now will always feel easier than next week 💪

29/04/2026

When a parent sends this following an awesome after school club, it is EVERYTHING 🌟

26/04/2026

Exercise is more than physical. It’s the ultimate mental reset 👌