Archive for April 2010
Today’s Boot Camp
20/04/2010 by admin.
Tonight we started preparation towards our 10km run target with 2-3 laps of the park. We are going to build up the distance over the coming months to avoid the risk of injury.
Saturday’s Boot Camp
20/04/2010 by admin.
Saturday’s boot camp will be held at Chouet at 10 am.
Anaemia explained (part I)
20/04/2010 by admin.
Anaemia is the consequence of having an insufficient number of red blood cells, which results in being unable to transport sufficient oxygen around the body. The outcome of this is tiredness and, in the case of sports people, lack of performance.
Anaemia develops if the body lacks certain vitamins and minerals, in particular iron, Vitamin B12 or folic acid (Vitamin B9). These vitamins and minerals are needed in order to produce sufficient red blood cells. Anaemia is more common in women, particularly those that have a diet low in iron, who smoke or who have heavy periods. Sports women are also more susceptible to anaemia.
Vitamin B6
18/04/2010 by admin.
Vitamin B6 plays a role in many of our daily functions, including maintaining normalised blood sugar levels, the metabolism of carbohydrates and protein, nervous system function and immunity. It also helps in the prevention of anaemia. Vitamin B6 helps to maintain a healthy heart as it prevents the build up of homocysteine in the blood. Homocysteine build up can clog your arteries leading to cardiovascular disease.
Heavy alcohol consumption, certain medications and poor diets might reduce the amount Vitamin B6 in the body.
Good sources of B6 are found in beans, eggs, bananas, poultry, meats and fish, green leafy vegetables, asparagus, avocado, Marmite, figs, raisins and watermelon.
Tuesday’s boot camp
18/04/2010 by admin.
Plan A for Tuesday’s boot camp is to meet at Saumarez Park at 7.15 pm.
Plan B comes into play if the weather is rubbish, in which case I will text participants and we will meet at Vale Douzaine at 7.45 pm.
Feeling tired?
16/04/2010 by admin.
Low potassium levels results in tiredness, poor muscle response and general malaise. Consuming foods high in potassium will improve your energy levels. Potassium protects from degenerative diseases such as kidney disease, obesity, type II diabetes, hypertension, heart disease, and stroke. Foods high in potassium include:
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Tomatoes
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Soya Flour
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Bran Wheat
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Sultanas
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Raisins
- Bran Flakes
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Sardines
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Pilchards
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Bananas
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Almonds
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Beans
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Lentils
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Spinach
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Potatoes
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Dried Apricots
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Avocados
Snack for under 100 calories
15/04/2010 by admin.
If you are after a small engine top up for less than 100 calories, the following will fit your criteria:
Banana
- Mini-pitta bread with reduced fat cottage cheese
- 1 hard boiled egg
- 5 dried apricots
- 4 dates
- 2 oatcakes
- 1 Muller Light Blueberry or Cherry Yoghurt
- 1 small sweet potato
- 1 rice cake plus low fat cheese slice
Tuesday’s boot camp
15/04/2010 by admin.
We had a bit of cheating on boot camp on Tuesday night so I had to deduct a cone (cones = points) from the yellow team. We like fairplay on boot camp.
Ali had a fair bit of mickey taking directed her way but to be fair, she gave as good as she good. She was a bit hyper from three coffees she’d had earlier.
Saturday’s Boot Camp
13/04/2010 by admin.
Saturday’s boot camp will be at the Reservoir at 10 am. Hope to see you there.
Can you spot a fad diet?
12/04/2010 by admin.
Fad diets tend not to offer a healthy and balanced lifestyle going forward and don’t teach you to eat a healthy diet. They often favour low carbohydrate intake and are frequently high in protein or fat. Fad diets offer fast weight loss, however so often the early weight loss is water and not fat. These diets are rigid in content and lack the nutritional balance required for a healthy lifestyle. These diets play on your emotions by suggesting there is a quick fix but don’t address the long term issues and long term lifestyle changes which need to be made.
There is no beating a healthy lifestyle comprising a well balanced diet, including a variety of fruits and vegetables, grains, lean meat and fish. Your diet should be low in saturated and trans fats, ie no more than 10% of your total diet. 20% of your diet should contain monounsaturated and polyunsaturated fats, these are contained in oily fish, nuts, seeds, olive oil and avocados. Add to a good diet, physical activity whereby your heart rate is raised 3 times a week for approximately 30 minutes, which speeds up your metabolism as well as provides plenty of health benefits.
