Archive for March 2009
ITEX Walk Schedules
31/03/2009 by admin.
Click on the relevant link below to see some training schedules I’ve prepared for those participating in the ITEX walk.
Schedule for Beginners
Schedule for Intermediates/Advanced
Enjoy
Next Saturday’s Boot Camp
31/03/2009 by admin.
Next Saturday we will be at Fort Houmet (near Vazon).
See you there!!!
The winner is….
31/03/2009 by admin.
Well done to Jean Vidamour for showing the youngsters how it is done in tonight’s “plank” competition.
It just goes to show experience counts for a lot.
What to do about cramp
30/03/2009 by admin.
Cramp can be excruciatingly painful. One of the most common places that we get cramp is in our calf muscle and sometimes in the feet. When cramp is severe it can feel like the muscle is bruised for a day or two afterwards.
There could be a number of causes but one of the most common is dehydration. This means, you might be able to do something to avoid getting cramp in the first place, which is to ensure you drink a sufficient amount.
Drinking just water or squash might not be enough to combat cramp, as we also need electrolytes to ensure that we replace those lost through sweating, especially if we are exercising. So, if you do participate in exercise, buy a sports drink which contains these electrolytes. It should say so on the label.
Exercise with purpose for real gains
29/03/2009 by admin.
When you do a workout, you need a plan. Otherwise, it’s a bit like driving a car without an end destination. You would waste your time and achieve little. Decide which areas you want to train – cardiovascular, muscle strength, muscular endurance, core strength, flexibility or perhaps motor skills such as balance and agility. Which area you work on will depend on your overall exercise plan and final goal. Sure it’s a lot to think about but if you get it right, you won’t waste your time.
Make sure you keep a note of your exercise sessions, what weights you lift, how far you ride or run etc. That way you can map your improvement which will give you focus and motivation to continue and improve.
If you would like some personal training to help guide you towards your goals then get in touch on info@bowditchfit.com.
Tips for eating out
28/03/2009 by admin.
Here are some tips to ensure you don’t overdo the calories when eating out.
Foods to combat hangovers
27/03/2009 by admin.
I did contemplate not writing this blog. Well, my view is that you get what you deserve if you drink too much. Anyhow, here are some foods which help to reduce the suffering:-
Banana – the high content of B6 in bananas apparently reduces hangover symptoms.
Eggs – well, sure you’ve heard it suggested that you eat eggs post a heavy night out but probably not known why. Eggs are good because they contain cysteine and this breaks down alcohol. I wouldn’t suggest you risk a raw egg though, try them poached or soft boiled.
Natural Yoghurt – this boosts your B5 levels which will have dropped due to the alcohol you have consumed. It should also help line the stomach in a gentle way.
Low calorie cooked breakfast
26/03/2009 by admin.
The following breakfast provides about half the calories of your average fried breakfast:-
- 1 rash of back bacon (with fat trimmed off) - grilled
- 100g can of baked beans
- 1 medium egg - poached
- 1 medium sized tomato - grilled
So there is no need to miss out on the traditional English breakfast, you just need to make a few changes to it.
Saturday’s Boot Camp
25/03/2009 by admin.
We will be at Bordeaux again this Saturday. Intermediates at 10 am and Beginners at 11 am.
Look forward to seeing you there.
We need protein but keep it lean
25/03/2009 by admin.
It is important that we include protein in our diet. It helps with muscle contraction, helps us fight infection and plays a part in haemoglobin production. Haemoglobin carries oxygen around the body. If we have low haemoglobin levels we would become anaemic.
It can be found in many foods such as meats, cheese, eggs, yoghurt and beans. However, you need to be careful as some foods which are high in protein also contain a lot of saturated fat.
I’ve therefore noted below some of the best low protein foods:-
- Egg Whites
- Low-fat cottage cheese
- Low-fat yoghurt
- Beans (eg kidney, chick peas or lentils)
- Chicken or turkey breast (remove the skin)
- Fish Fillet
- Shellfish (clams, scallops, lobster, shrimp)
- Tuna (fresh or in spring water - not oil)
