Archive for November 2009
My day
30/11/2009 by admin.
My day started when the alarm clock went off at 5.30 am. I started the day off with some core strength exercises as I do most days.
I met my first client of the week at 6.30 am. We did a fartlek run. “Fartlek” is a Swedish word for speedplay, this means you go fast for bursts and slower in between. It is a good way to improve your running speed once you have a base of some miles in your legs. My lucky client then did various exercises using some of my favourite pieces of kit, ie the bosu ball, the bosu ballast ball and medicine ball. So many balls and so little time!!!
Then I did some of my own training which included a cycle test plus some weight training. I’ve been working on some new exercises involving the bosu ball and weights so was practising those routines ready to deliver to clients.
I trained more clients later in day and introduced the new exercises I had been practising to some of them. They seemed to go down well and were extra challenging from a balance point of view. This meant that their core was working hard just to stabilise them. All good fun and it’s great to keep it fresh.
Xmas Festivities
30/11/2009 by admin.
Christmas is the time of year when we feel we can over indulge without feeling too guilty. With lots of socialising, if you don’t want to put on excess pounds then you need to cut down in some areas. The dessert is an obvious place to start. Let’s face it, how many of us are actually hungry when it comes to selecting a dessert?
Why don’t you have a break of at least 10 minutes between your main course and selecting your dessert. This will allow your stomach time to catch up and let your brain know that you’ve had sufficient food. If you still have the desire for a dessert after this period, select fruit salad or a light dessert such as sorbet although bear in mind that sorbet does contain sugar.
Although cheese plates could be a good choice for vegetarians due to the protein content, they do contain a lot of fat so, if you take that option, have just a modest amount of cheese – no more than matchbox size in total - and opt for the less fatty cheeses such as brie, camembert and edam, which are classified as medium fat cheeses.
An alternative to having a dessert is to choose a drink such as tea or coffee. Espresso is low in calories due to the fact it does not contain any milk. However, as a general rule, avoid lattes, cappuccinos and hot chocolates. Oh, and skip alcoholic liqueurs as they are also high in calories..
Better options for Chinese and Indian food
29/11/2009 by admin.
We do love our foreign food but it can contribute to extra inches around the waist. With the festive season approaching you can still have a good time and enjoy your food by being selective with the menu options. Below are some guidelines when eating Chinese and Indian food.
With Chinese meals opt for steamed as opposed to fried foods. Give the spring rolls and prawn crackers a miss and avoid anything cooked in batter. Fish and vegetable dishes are good choices. Stir-fries are a good option because they contain plenty of vegetables and tend to be cooked in less fat than some of the other dishes.
When out for an Indian meal select plain boiled rice rather than pilau because the latter has oil added to it and contains approximately 200 more calories than boiled rice.
Vegetable, chicken and prawn curries generally have a lower calorie content than those made with beef or lamb. The sauce increases the calorie content so spoon as much of the meat and vegetables onto your plate and leave the sauce behind in the dish. As a rule the dry dishes are a good option due to the lack of sauce calories.
If you do like it saucy, avoid creamy sauces such as masala and pasanda dishes. Naan bread contains approximately 300 calories so, if you like your naan bread, perhaps share one with a friend.
Today’s Boot Camp
28/11/2009 by admin.
We had a fab boot camp today at our new Reservoir venue. This was the first in the latest block of sessions but feel free to join any time. You just need to complete a Registration Form.
Although we had some newbies, the sessions are structured in such a way that you can work to your level so you don’t feel intimidated that you have to keep up with everybody else.
As always we had a laugh too - perhaps I should change the name to “Fun Camp”?
Where did it all go wrong?
27/11/2009 by admin.
Have you ever wondered how our society has ended up with so many overweight and obese people? This is a subject that gets me thinking.
Thinking way back to our ancestors, they were so much more physically active than we are today with our washing machines, cars, remote controls, dishwashers etc.
So, we are burning few calories, we carry less muscle which is just one factor that contributes to a lower metabolic rate, yet we are eating bigger and more calorific meals often high in fat. We snack on sugary foods and consume drinks that are high in calories such as hot chocolate, mochas and lattes. Life is very social, we have 3 course meals when we go out or entertain and our alcohol consumption is higher than it’s ever been. Plenty of reasons why we are the way we are.
What can we do about it? Well, we need to get active to help burn fat and speed up our metabolic rate. We need to look at the food we are eating too. You don’t need meat with every meal, replace meat with lower fat options such as beans or chick peas. Cut down on processed foods and eat food in the freshest form possible.
Fat’s not all bad
26/11/2009 by admin.
We shouldn’t cut fat completely out of our diets as it complements a healthy diet when other key nutritional elements are in place. Good fat provides essential fat soluble vitamins and fatty acids, which are required by our bodies for optimum health.
Fat slows down digestion and stops us feeling hungry soon after a meal. Most foods contain fat, except for those that are pure sugars such as honey, molasses and table sugar. Total fat intake should not be more than a ‘maximum’ of 30% of your daily diet and no more than 10% should be from saturated fats (bad fats), the remaining 20% should come from good fats (monounsaturated and polyunsaturated).
Sugary Carbohydrates
25/11/2009 by admin.
There are two types of carbohydrates - simple and complex. Simple carbohydrates are sugars and fruit and are absorbed into the bloodstream quickly, which is why we get that quick energy boost. However, that can correspond with a drop in energy levels if sugary carbohydrates are eaten too often - that 4 o’clock slump.
It is therefore best to consume complex (slow releasing) carbohydrates or to mix your fruit and sugary carbohydrates with protein. That’s why it is suggested, for example, that you consume dried fruit with half a dozen nuts, as the nuts will counteract the effects of the sugar in the fruit so you get a steady release of energy.
The one time when it is good to consume sugary carbohydrates is during or immediately after exercise as your body is primed and ready to utilise them to replace the lost glycogen stores.
Come and Try a Boot Camp Session For Free
25/11/2009 by admin.
If you have never tried a boot camp session come and try one for free during December. Our final session will be either 15 or 19 December so make the most of this offer. Boot camp will of course start up again in the New Year.
Saturday’s Boot Camp - New Venue
24/11/2009 by admin.
We had a fun but energetic boot camp tonight at Vale Douzaine with some funky tunes. Still working on those abs of steel!!
Saturday’s boot camp will be the first in the next block of sessions. We will meet in the south car park at the Reservoir at 10 am so we should get some shelter from the wind. If you are in the wrong car park you just need to walk across the bridge.
If you are new to boot camp, you just need too complete a Registration Form.
In the rare event that I need to cancel I will update my blog.
How to improve your body’s ratio of lean-to-fat
24/11/2009 by admin.
Weight training will help improve your body’s lean-to-fat ratio. Weight training builds muscle and muscle burns more calories than fat - even when you are resting. You don’t have to go to the gym though, you can work with other equipment such as medicine balls or kettlebells from home.
High intensity exercise will also help you burn fat because it it improves the way your body utilises oxygen. Added to that the fact that your body will continue to burn fuel even after you have finished the exercise session. Sounds good to me.
