Archive for December 2009
What a year 2009 has been
30/12/2009 by admin.
2009 has been a very different yet exciting year for me. After setting up my business in January, it was soon apparent that I needed to leave my day job as my client list quickly grew.
Working my 3 month notice period whilst doing my own cycle training and running ’Bowditchfit’ was challenging to say the least but then I’ve never been one for a quiet life. By Easter I was running the business full time.
Running boot camp has been particularly fun. I have a great group of regulars and I am so proud of the improvements they have made to their fitness. We have a nice social element too.
For me the best thing that happened in 2009 was meeting some fantastic people through my new job that I would have never met otherwise, people from all walks of life.
I am sure 2010 will be just as exciting and interesting. My fitness studio will open in February where I will train clients in private. However, I will still undertake home and outdoor training for those that still wish to do that.
I wish you all a successful, stress free and enjoyable 2010. I hope you achieve your goals.
Boot Camp Starts on 5 January
29/12/2009 by admin.
Boot Camp starts up again on 5 January at 7.45 pm at Vale Douzaine. I will be bringing the scales along for those that want to weigh themselves.
Saturday sessions will be held at various venues around the Island at 10 am. As these will be outside, you will need to dress for the weather.
If you are new to boot camp you need to complete a Registration Form.
If you have any questions feel free to contact me.
Why we should limit refined sugar intake (Part III)
29/12/2009 by admin.
To follow on from my previous posts on reducing our refined sugar intake. Here is another reason to do just that.
When we consume sugar our blood sugar levels quickly rise, causing the pancreas to release insulin. The constant consumption of sugar throughout the day forces the pancreas to work constantly. Eventually, the pancreas wears out and cannot perform its normal duties. This results in the onset of Type II Diabetes. The early stages of treatment for this are to adjust your diet and reduce sugar intake, to increase activity levels and weight management. If this approach is unsuccessful, tablets are prescribed in order to reduce the blood sugar levels. Insulin injections are needed in some cases. Don’t be mistaken, diabetes is a serious illness and can result in long term complications so is something to be avoided if you have a choice.
Festive Figs for Good Health
28/12/2009 by admin.
Another seasonal fruit is the fig, which is plentiful of minerals such as manganese, potassium, iron, and magnesium. They are also particularly high in calcium, needed for strong bones and to combat bone thinning disease – osteoporosis.
Due to their high fibre content, figs promote a healthy bowel function. They aid digestion and other stomach problems. They also help to regulate blood pressure and reduce the risk of breast cancer. Fresh figs act as a very skin cleanser and therefore help to prevent acne as part of a healthy diet. I would recommend eating some protein with your figs to balance out your blood sugar levels.
Eat dates to enhance your energy levels
27/12/2009 by admin.
Dates are one of the top choices at this time of year when it comes to fruit. The good news is that they are packed full of vitamins and minerals and provide a good sources of dietary fibre.
Dates are high in potassium and therefore contribute towards regulation of the nervous system. They are also high in antioxidants which fight those ageing free radicals. They can lower bad cholesterol.
Dates are also a great energy boosting snack due to their high content of natural sugars and therefore carbohydrates. Due to their low fat content they are low in calories at approximately 24 kcals per date.
Before you eat raw dates ensure that you wash them. Ensure there are no sugar formations on the outside of the date. Store them in the refrigerator for up to 2 to 3 weeks but no longer. In order to even out your blood sugar levels, you should consume dates with some protein such as nuts or seeds.
Was Santa Generous?
26/12/2009 by admin.
Hi Folks,
I hope you had a fabulous Christmas Day and that Santa was generous with his gifts.
I was back to work this morning training Rob. Rob is a bit of a naughty one because he keeps buying me Maltesers in an attempt to fatten me up and slow me down. I need to be careful though because he keeps getting quicker with each run. Well done Rob on completing the Santa run, especially after I took you on that cliff run the day before. I know, I’m cruel, lol.
Enjoy the remainder of your Christmas break.
Why we should limit refined sugar intake (Part II)
24/12/2009 by admin.
Sugar lacks the ability to metabolise on its own. Therefore when we eat foods comprising refined sugar, our bodies take nutrients from other cells to conduct this process. These nutrients include minerals such as calcium, magnesium, potassium and sodium which are extracted from vital body parts. As a result of this the body functions which require those minerals to operate effectively become less efficient and we start to have health problems. For example, our teeth can decay and our bones become osteoporotic as a result of insufficient calcium.
Why we should limit refined sugar intake (Part I)
23/12/2009 by admin.
This is the time of year when people over indulge. In particular it is used as an excuse to eat far more sweets, cakes and chocolates. These foods contain refined sugar which has no fibre, minerals, proteins, nor fats, but is full of useless calories. If not utilised the carbohydrates (sugars) turn to fat and sit on your waistline.
It is important to get a grip on your sugar habit because it is so addictive. One 12oz can of cola contains 11 teaspoons of sugar. As a result of this sugar rush the body releases a blast of insulin in order to lower our blood sugar levels. This results in a significant drop in energy. This drop in energy is likely to lead you to having another chocolate or fizzy drink and so the cycle continues.
Running shoes
22/12/2009 by admin.
Have a look at your current trainers. What state are they in? Are they well worn? Have you had them an age? Has the rubber hardened? Perhaps it’s time for a new pair.
Firstly, I would recommend that you go to a reputable sports retailer and ask for some advice. Explain the type of running you intend to do, eg long/short distance, on/off road etc. It would also be wise to take your current trainers with you as they will be able to see the wear and tear which will help with advising on your new pair.
There are also some more complex issues to deal with such as whether you over pronate. Advice tends to be not to buy a shoe specifically for over pronators but to insert some orthotics (insoles) into a standard shoe. Get advice on this from a professional though.
How much should you spend? Well, this is a tricky one. How long is a piece of string? Approximately £50 should get you a good pair of trainers. Up to £80 would get you a great pair of trainers. You could spend more but the improvements will become less compared to how much you spend and the extra cost is probably more to do with style and design.
If you have a make of trainer that you have been happy with in the past then it is wise to stick with this type. If not then it’s personal preference. Just make sure the shoes fit well and are comfortable. What might be right for your running partner might not be right for you.
Finally, you should look to change your trainers approximately every 500 miles but you should keep a check on the sole for wear.
Running…get the right kit
21/12/2009 by admin.
Running is such a useful way to keep fit if you are tight for time. You can run to work with your backpack making great use of your time and avoiding the frustration of being stuck in the early morning traffic.
The other great thing about running is that it is relatively cheap compared to most sports. It’s well worth investing in proper running kit though.
With modern running clothing you can keep warm and relatively dry. Firstly you should invest in some wicking and breathable base-layers. You will find when running that you warm up quickly so you might be comfortable in just the one layer, however, if you find you need another layer then a t-shirt quite often serves this purpose or a fleece if you need something warmer. If it’s raining or cold then you could purchase a wind and waterproof shell.
On your legs you will need some tights or leggings. Ron Hill is probably the most famous make at a very reasonable cost. You need to be careful with socks to avoid blisters. I tend to favour 2 thin socks on each foot. The 1,000 mile socks have been about for an age and are clearly very popular.
Finally, when bitterly cold, you might want a hat and some gloves, but be warned, sometimes this can be too much over you start to overheat within 10 minutes.
Advice on running shoes to follow.
