Archive for May 2010
Keeping it Going as We Get Older
31/05/2010 by admin.
I was shocked when I recently found out that former dancer and choreographer, Arlene Phillips, was 67 years of age. I hadn’t given her age much thought but expected that she was around 50 years old. I am often inspired by older women and have been known to say that I hope that I look as good as many of them when I reach their age. There is no doubt in my mind that healthy living and exercise takes years of you, both in terms of energy levels and appearance.
Recent advice suggests that people over the age of 65 years should do 2.5 hrs of aerobic exercise at moderate intensity each week. This is at a level that they can comfortable talk at but would be unable to sing. If they are relative fit then this could be replaced with 75 minutes of higher intensity activity. This is a level where they could speak a few words before catching breath.
Their week should also include two strength training sessions to help with muscle strength and bone density. As we get older we lose both muscular strength and bone density so we need to do all we can to maintain healthy levels.
Other components of a balanced programme for older adults are motor skills such as co-ordination and balance as well as flexibility - stretching/yoga.
Check with your GP before embarking on an exercise regime or making changes to your current exercise regime.
30 hrs of Non-Stop Cycling
30/05/2010 by admin.
Many congratulations to Nick Affleck for completing his epic challenge of cycling 30 hrs around Guernsey non-stop to raise funds for Les Bourgs Hospice. Nick covered 376 miles during his ride. That is the equivalent of more than 16 times around the Island.
Tuesday’s boot camp
29/05/2010 by admin.
We will be meeting at Saumarez Park rear car park at 7.15 pm for Tuesday’s boot camp. This is the last in the current block of sessions but we will be continuing on Saturday.
We’re half way there
29/05/2010 by admin.
Well done to today’s boot camp participants. Most of them completed the 5km run putting them halfway to our 10km target later in the year. We are looking for progressive steps. By adding a mile a month they will reach their target. As I mentioned, you should be doing one further run per week to help with your improvements.
Those that weren’t quite ready for the 5km ran a shorter course but still have time to build up to the distance.
Keep up the good work!
How to Lose Weight - Tip 10
28/05/2010 by admin.
My final tip to help you lose weight is to get some support so that you don’t feel alone. You need someone to speak to when it’s tough or to discuss any difficulties you have and how to progress. So approach a friend, family member or personal trainer to help you reach your goals.
Last night’s boot camp
26/05/2010 by admin.
Well done to last night’s boot camp participants, the fitness is really coming on. Having the focus of the 10km run later in the year has given lots of you a new motivation. There were some great performances so keep up the good work.
Saturday’s Boot Camp
26/05/2010 by admin.
Saturday’s boot camp will be at Rousse,, ie past Peninsula Hotel (by the Tower) at 10 am.
How to Lose Weight - Tip 9
25/05/2010 by admin.
My penultimate tip is to avoid distractions when eating. If you are watching TV, working or reading a book, you are not paying attention to what or how much you are eating and before you know it you haven’t tasted that sandwich or you have eaten far more than you need to feel ‘pleasantly satisfied’. So turn the TV off, sit at the table and allow yourself sufficient time to eat your meal.
How to Lose Weight - Tip 8
24/05/2010 by admin.
Don’t succumb to peer pressure. Quite often when socialising or at work, your ‘friends’ will try to encourage you to eat more than you want to. This is often because it makes them feel less guilty to eat a dessert or that cake if you are doing the same. Don’t ease their conscience for them. Be prepared to say ‘no’. If they are good friends they will respect your decision.
Waiting List
23/05/2010 by admin.
It seems that the light evenings and sunshine has brought people out to exercise. My diary is full which has meant the introduction of a waiting list. So, if you are thinking of taking up personal training or cycle coaching in the coming months, I would recommnd you put your name on my waiting list. In the meantime there are always my boot camps run on Tuesdays and Saturdays or Wednesdays and Fridays.
Happy exercising.
