Archive for May 2009
Keeping Injury Free Whilst Jogging
29/05/2009 by admin.
Sometimes the hardest thing about exercising and in particular jogging is to keep free from injury. Here are some tips to help keep those injuries at bay:
- Buy the best quality trainers that you can and replace them every 600 miles.
- Always warm up and do some mobility exercises to warm up the joints
- Build up your distance gradually, start with 5 or 10 minutes and increase slowly.
- Don’t ignore niggles and injuries - they could get worse
- Allow yourself some rest days to allow your muscles to recover
- Try to keep your running on tarmac to a minimum. Instead run on trails, grass, treadmills or a running track.
Eat your whole grains
28/05/2009 by admin.
Eating wholegrains reduces the risk of obesity, stroke, heart disease and type II diabetes and lower cholesterol levels. It is also suggested that a higher intake in wholegrains helps to lower the risk of cancers of the digestive tract. People always think that these health problems happen to others and not them. However, 300,000 people in the UK die each year from heart disease and cancer.
Also, wholegrains help us to maintain a healthy body weight due to the fact that they have a low glycaemic load and therefore help you feel fuller.
So what do you need to do to increase whole grain consumption? Here are some ideas:
- When reading food labels ensure that the word ‘whole’ is mentioned when referring to the grain such as whole wheat.
- Consume whole grain rice and pasta rather than white
- Eat wholegrain, pumpernickel, spelt or rye bread.
- Consume bulgar wheat
- Use pearl barley
- Ensure that you eat oats
- Other whole grains include corn, quinoa, barley and spelt.
Also, many products now have a special whole grain stamp for easy indentification.
Taking the first steps
27/05/2009 by admin.
The first few steps of a jog or walk can often be the toughest. Get your kit ready for when you get home from work or when you get up in the morning. That way you don’t have a chance to get distracted.
Promise yourself that you will do 5 or 10 minutes if that it takes to get your trainers on and out of the door. I bet most days you will feel good after 10 minutes and continue for longer. When you get home you will be really pleased that you made the effort…and if all you managed was 10 minutes then it is far better than not doing any exercise.
Tonight’s Boot Camp
26/05/2009 by admin.
Well done to tonight’s boot camp participants. You are all working so hard. Nice to see some new faces too. It’s already really great to see the improvements you have made since we started boot camp in January.
New Low Cost Package
24/05/2009 by admin.
I have introduced a new low cost training package. Please contact me at info@bowditchfit.com if you would like to find out more
Month on Month Package
This is a great package for those on a budget or are motivated to train on their own most of the time but are seeking expert guidance. You do a session with me once every 4 weeks. I prepare an exercise schedule for you for the remaining three weeks until we meet again.
This package has many of the advantages of personal training as progress is monitored and new goals can be set. Whatever your goal, this package could be for you. If your goal is to lose weight, get fitter or to run a 1/2 marathon then this package could be for you.
Tuesday’s Boot Camp
23/05/2009 by admin.
Hi Folks
Tuesday’s boot camp starts at 6 pm from Jerbourg car park (opposite Jerbourg Hotel).
It’s great to see the improvements from those that have attended on a regular basis.
Keep up the good work!
Separately, there will be no boot camp next Saturday (30 May) but we will be back to it the following Tuesday.
Have you got a challenge planned?
22/05/2009 by admin.
If you have an event planned that you are training for this summer, let me know so I can put the details on my blog.
Hooray for Hummus
22/05/2009 by admin.
Hummus rates high on my list of snack options. Not only is it nutritious with a blend of chickpeas, sesame seeds, lemon juice and garlic but it’s very tasty. Hummus provides a mix of both protein and carbohydrates so is a great balanced source of energy.
Yes, it does contain calories which come from fat but they are mostly the good types of fat that our body needs. Don’t overdo it though, it’s great for spreading on some spelt bread, rice cakes or whole grain crackers or why not dip some celery or carrots into it?
Nutrition & Fitness Presentations
21/05/2009 by admin.
I am still offering ‘free’ lunch time presentations on fitness and nutrition at the offices around the Island. If your workplace would like to find out more please get in touch on info@bowditchfit.com.
Don’t go the low calorie way
21/05/2009 by admin.
Don’t do it!!! Going on a low calorie diet is not the way to lose weight as it will reduce your metabolic rate and make losing weight so much more difficult. Initial weight loss will most likely be fluid as you will be consuming less carbohydrates which hold water.
This way of dieting is also one of the most mentally painful ways of losing weight and you will tend to constantly be craving and thinking about food.
If you would like to find out more about my nutritional advice services, please get in touch on info@bowditchfit.com.
