Archive for January 2009
Today’s Boot Camp
24/01/2009 by admin.
Hi Folks
Forecast for today is for showers so we will go ahead with boot camp - we might just have to dart for cover a couple of times. Just make sure you dress appropriately and have something warm and dry to put on afterwards - remember, hat, gloves, drink etc.
Fruit Facts
22/01/2009 by admin.
Here are a couple of fruit facts/suggestions for you:
- Because fresh fruit contains water, it is great for filing you up with just a few calories. However, be aware, dried fruit has some of the water taken out which results in us consuming more which means more calories. Don’t get me wrong, dried fruit is a healthy snack but you just need to ensure you eat it in moderation and favour fresh fruit whenever possible. For instance, 1 cup of dried sweetened blueberries contains approximately 7 times the amount of calories that 1 cup of fresh blueberries contains.
- Dried fruit is high in fibre and carbohydrates and has significant antioxidant value. The best way to ensure you don’t over eat dried fruit is to put it in small size containers.
- Use frozen fruits, without added sugar, as a substitute for out of season fresh fruit. Add some frozen berries to your breakfast cereal or fruit salad.
Venue for Saturday’s Boot Camp
22/01/2009 by admin.
Hi Folks
Saturday’s boot camp will be held at L’ancresse. Drive through the road opposite L’ancresse Lodge Hotel which is sign posted “L’ancresse” and “Kiosk”. Follow the lane to the right and we shall meet in that car park.
Fingers crossed for good weather. If I need to postpone the session then I will post on my blog.
Don’t forget to dress appropriately for the conditions - with gloves, hat, waterproof. Also bring some drink with you. Thirsty work these boot camps.
See you Saturday.
Keep at it
21/01/2009 by admin.
Good effort to everyone that did boot camp last night. I could tell that you guys were working hard. Stick to the programme and it will make a difference. Exercise, coupled with a good diet, help with weight management and will give you more energy.
Between now and Saturday, try and get at least one further good exercise session in where you are getting out of breath. Perhaps a fast paced walk or a jog for approx 30 mins. Why don’t you play the card game that we did last night? You just need to select four exercises - no equipment necessary.
Remember exercise is not just for New Year…it’s for life.
See you Saturday.
Snack Options
20/01/2009 by admin.
Before you go snacking, first ask yourself if you are hungry. If you are, then first drink back a large glass of water, give yourself 5 minutes and then decide if you are still hungry. Often thirst can be confused with hunger so this is worthwhile doing. If you are hungry then go and eat something healthy.
If you aren’t hungry then why are you snacking? Do you need comfort or perhaps you are bored? First try the distraction technique from my “why we snack” post. At the very least this will burn a few calories before you eat your snack.
Below are some sensible snack ideas;
Any fruit with 1/2 dozen nuts (almonds, cashews etc)
Cottage Cheese with pineapple
Fruit with low fat yoghurt, sprinkle over grape nuts
Yoghurt and seed mix (pumpkin seeds, seasame seeds, sunflower seeds)
Tablespoon of dried fruit with 1/2 dozen nuts or a handful of seeds
Carrots or celery (or other veg) dipped in hummus
Rice cakes topped with a ‘light’ spread of peanut butter (with no added sugar or salt)
Good effort
18/01/2009 by admin.
Hey Folks
I just wanted to say how impressed I am with the effort you are all putting into boot camp. It really does bring a smile to my face to see you guys working hard. It is a great reminder of why I do this. I get such a sense of satisfaction from knowing that by participating in boot camp, it will make a difference to your fitness and health.
If you continue with your efforts, you will certainly notice some improvements, particularly if you do one further day of exercise per week, perhaps a cycle ride or a walk where your breathing is noticeable, or why not a game of badminton with some friends.
Don’t ignore your diet either. The best time to eat is when you have exercised as your body is ready to take in food.
Remember to bring drink with you for boot camps and don’t forget gloves for the outdoor camps.
Keep it going. You are doing great.
Why we snack
18/01/2009 by admin.
There are two main reasons why we snack. One of these reasons is for comfort. This often happens when we are lying on the sofa, snuggled up for the evening, with the heating turned up. To make that perfect evening you take out that package of Pringles or perhaps box of chocolates and work your way through them.
Eating these types of foods raises our feel good hormone (serotonin) levels. Only problem is your serotonin levels drop a while later so you start snacking again.
We also snack out of boredom. We might want something to do with our hands whilst watching television or there is nothing good to watch on TV so we cure our boredom by snacking. If you find this is the case, you need to find a distraction.
Before you reach for that snack, do 20 jumping jacks followed by 20 running thrusts and then go and get a piece of fruit if you still feel like food. If you do this before snacking, it will make you think twice and certainly give you something to do!
Saturday Boot Camp
17/01/2009 by admin.
Well done to our Saturday Boot Campers. You all worked really hard.
Thankfully the weather was kind to us and it was great to get out in the fresh air. I hope you enjoyed the tai chi. It’s good to have an opportunity to unwind.
If you are feeling a bit sore tomorrow, go for a gentle stroll or bike ride. That should help free up the muscles a bit.
Thanks also to Annette and Corrina for your help.
Hope to see you all on Tuesday at Beechwood School.
Don’t expect overnight results
16/01/2009 by admin.
Don’t expect to see immediate results from a new nutrition and exercise routine, otherwise you are setting yourself up for disappointment and will no doubt end up demotivated and falling out of your programme. It takes time for your body to become more efficient and start burning fat. It also takes time for your heart and lungs to improve efficiency.
If you follow a consistent training regime by raising your heart rate (getting out of breath) 3 times per week you could notice some changes in approximately 4 weeks. However, if you continue to exercise consistently, you will notice greater changes in the following month or two.
Don’t weigh yourself on a daily basis. The only difference you will notice by daily weighing is your water levels.
So chill out, weigh yourself once a week maximum. Take some measurements around your waist, one of your arms and one of your thighs and make a note. Often you notice changes in these areas before your weight.
The Truth about Alcohol
15/01/2009 by admin.
Alcohol contains empty calories, ie it is low in nutrients and high in sugar. Because it is high in calories - 7 kcal per gram compared to 4 kcal per gram for carbohydrates - it will contribute to weight gain.
A 100 ml glass of red wine contains 80 kcals and a 330 ml bottle of beer contains 130 kcals. So if you are looking to lose weight, cutting back on your alcohol consumption would be a good start.
Continued excessive consumption of alcohol can lead to various health problems including high blood pressure and even liver damage.
If you are going out for a night of drinking, consume a soft drink in between each alcoholic drink, this will help to keep you hydrated as alcohol has a dehydrating effect. If you get dehydrated, your immunity will be low.
