Archive for January 2009
Fun at Bordeaux
31/01/2009 by admin.
Well, what a great morning we had at Bordeaux today. That was a great venue. The intermediate group enjoyed the steps whilst the beginners were certainly showing signs of competitiveness in the games. I had to give some forfeits to a few cheaters, mentioning no names (Babs).
See you on Tuesday at Beechwood.
Next Boot Camp - Book Early to Avoid Disappointment
29/01/2009 by admin.
The next boot camp starts on Tuesday 10 February at Beechwood School. The beginners boot camp has been particularly popular this time around and I recommend that anyone wanting to sign up to the next boot camp book early for the entire 8 sessions as it might be necessary to close to ‘pay per session’ participants for the Tuesday classes (outdoor sessions should be fine).
Further details on the form below:-
February Boot Camp Flyer
You will need to complete the attached registration form.
New Registration Form
Eating after exercise
29/01/2009 by admin.
There is a 20-30 minute window after you have exercised when your body is best primed for a meal. Consuming a meal with both starchy carbohydates such as potato, brown rice, wholemeal pasta, together with some lean protein: fish, chicken or beans provides you with two important components. Wanting something quick….how about a tuna sandwich on wholemeal or granary bread.
The carbohydrates will top up your glycogen stores whilst the protein helds to repair muscle tissue which is damaged through exercise. Eating both carbohydrates and protein will ensure a speedy recovery from your exercise session and prepare you for the next session.
Don’t forget to include some salad or vegetables with your meal
Why fad diets don’t work
28/01/2009 by admin.
Dieting is not a sensible way to lose weight. Here are some of my top reasons for not doing them:
- Fad diets don’t teach you to manage your food properly and therefore don’t promote lifestyle change which is the only way to ensure that you manage your weight going forward
- They only last a few weeks because they are usually too extreme to do long term, I mean, there is only so much cabbage soup you can take
- They don’t provide you with a balance of nutrients and might therefore put your health at risk.
- The initial weight loss is usually water (not fat), particularly in carbohydate free diets
- They can be rigid and boring and can lead to cravings
- They can be time consuming (to prepare the food)
- They can cause you to have reduced energy levels
- Some diets can put some of your digestive organs under undue stress
Saturday’s Boot Camp
27/01/2009 by admin.
Firstly, well done for tonight’s efforts. Some of you were certainly having lots of fun with the latex!
Saturday’s boot camp is at Bordeaux where the old tip was - from the Bridge if you go around Vale Castle you get to the yellow line eventually where you turn right and then the very next right to the car park. The site for the session will be up the steps but don’t worry, we will come and find you in the car park if you don’t find us.
See you then.
Exercise to lose weight
26/01/2009 by admin.
It is possible to lose weight by following a nutrition plan only but it takes longer than combining healthy eating with exercise and usually people get frustrated and give up.
A combination of cardiovascular training, eg running, swimming, rowing & walking or perhaps racket sports plus a strength training programme is the best method to burn the calories.
Bear in mind also that muscle burns more calories than fat - so you are burning more calories when you are watching TV if you have a reasonable percentage of muscle. Also, don’t worry about bulking up, most people find it difficult to put on muscle and that certainly doesn’t happen overnight.
Reduce those simple sugars
25/01/2009 by admin.
Firstly, let’s clarify what simple sugars are. Here are some examples to give you the picture:
- Chocolate
- Cake
- Fizzy drink
- Biscuits
- Jam
- Sugar
- Sweets
- Honey
I know what you are thinking…..”all the stuff that tastes good”.
If you eat too many simple sugars this will give you peaks and troughs in your energy levels. They can affect your judgement and your mood. Any calories that your body doesn’t use from simple sugars will be stored as fat which will be harder to shift. Also, consuming too many simple sugars can affect your immune system and lead to type II diabetes.
So you see, there are plenty of reasons to reduce your consumption of simple sugars.
Don’t Skip Meals
24/01/2009 by admin.
So many of us skip meals, especially breakfast. The problem is if you skip meals, your metabolic rate will slow down which means you will burn less calories throughout the day. Skipping meals also results in low energy levels.
Our bodies like consistency, they like to know when the next meal is coming, so getting into a regular eating routine makes sense. If your body is wondering where the next meal is coming from, it will store food and this will convert to fat.
Chickpeas - pack them in
24/01/2009 by admin.
Chickpeas are part of the legume/pulse family. They are great for adding to some many dishes, a very versatile food. Chickpeas are packed full of nutrients and minerals including calcium, magnesium and potassium. They also contain antioxidants which fight off free radicals that damage our bodily cells.
As part of a healthy diet, chickpeas can contribute to reducing the risk of coronary heart disease. They are high in fibre which can help to lower blood cholesterol levels. They are also useful for slowing down the rate that sugar is absorbed so are a good source of food for diabetics.
Keep up the momentum
24/01/2009 by admin.
Well done to this morning’s boot campers. Again, lots of effort going in there and you seemed to be enjoying yourselves.
We are at the half way point on the boot camp and now is probably the time when most people will drop out of exercise routines, so make sure you keep coming back. The hard work will pay off - you will have more energy, burn more calories and feel better about yourself.
A massive thank you to Annette and Corrina for your help.
See you all on Tuesday.
