Archive for August 2010
10km Run - It’s getting closer
31/08/2010 by admin.
Don’t forget we have our 10km run scheduled for Saturday 25 September starting at 10 am. There will also be a 5km option.
If you don’t normally attend boot camp but would like to take part please contact me.
Saturday’s Boot Camp
31/08/2010 by admin.
We’ll be meeting at Rousse for Saturday’s boot camp. Starting at 10 am.
If you want to build muscle…reduce your alcohol intake
30/08/2010 by admin.
Drinking alcohol will undo much of your hard strength work. For starters alcohol contains 7 calories per gram, that’s empty calories which provide no nutritional benefit. It also depletes vitamins and minerals, these are essential for so many of the body’s functions, including muscle growth.
Muscles are made from protein, that’s why body builders eat lots of chicken and take on board protein shakes on a regular basis. Alcohol has a negative impact on protein synthesis so therefore interrupts the muscle building process. It also lowers testosterone levels. Testosterone is a hormone needed for muscle growth.
Alcohol dehydrates us, the muscles are forms of 70% water. Water is needed in the muscle building process and therefore a reduction in water will be unproductive.
Tuesday’s boot camp
30/08/2010 by admin.
Tuesday’s boot camp will be held at 6.45 pm, meeting at Saumarez Park rear car park.
Increase in Weight Loss Surgery
27/08/2010 by admin.
Today’s news referred to the increase in weight loss surgery as the public become more aware of this as an option. Personally I am not a fan of the concept of weight loss surgery. Depending on the type of surgery you have, you could incur problems such as hair loss due to the fact that you can no longer ingest sufficient protein. As the stomach can no longer absorb sufficient nutrients, it is necessary to follow a food plan and take additional supplements. With some surgery, the stomach is less able to properly digest sugar, this can cause feelings of nausea and diarrhea.
Due to the dramatic weight loss, people who had have weight loss surgery can be left with excess skin and require subsequent operations.
Don’t forget this is major surgery and like any other major surgery, carries risks.
From a social point of view, it means you cannot enjoy a night out with a 2 or 3 course meal.
Wouldn’t it be better to sort out a diet plan now, get exercising and avoid the complications of weight loss surgery? It might take a little longer but you can avoid other possible complications.
Are you getting enough zinc?
26/08/2010 by admin.
Zinc is a key mineral, its main task being the proper function and protection and repair of DNA. Zinc is also key in the insulin production process as well as boosting the immune system and synthesis of collagen. This mineral plays a role in balancing hormones and management of inflammation.
Zinc is depleted through smoking and alcohol. Increased stress can also reduce levels. Many people do not obtain the RDA of zinc in their diet.
Symptoms of deficiency include frequent infections such as colds, acne, poor growth (inc hair growth), white marks on nails, dermatitis, delayed wound healing, emotional difficulties, lack of appetite or control of appetite, paleness and infertility.
Foods which are rich in zinc include:
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Almonds
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Avocados
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Blackberries
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Chickpeas
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Eggs
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Kidney Beans
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Kiwi Fruit
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Lamb
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Lettuce
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Milk
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Olives
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Oysters
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Peanuts
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Pork
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Pumpkin Seeds
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Squash Seeds
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Spinach
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Sunflower seeds
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Wheatbran
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Yoghurt
Recommended daily allowance for a male adult is 11mg and female 8mg, during pregnancy 11mg and lactation 12mg.
Ditch the quick fix diet
25/08/2010 by admin.
Low carb diets might get you some quick results but a lot of the weight you lose will be water and muscle tissue if you starve your body of carbohydrates. Not only this but low carb diets make you miserable and lack energy. Ditch the quick fix and keep slow burning carbohydrates in your diet to maintain your energy levels.
Start your day off with protein and carbohydrate such as poached egg on wholemeal toast, have a pasta and bean salad for lunch and a light dinner such as salmon and vegetables. Keep a check on portion sizes and ensure that your evening meal is your smallest. Add to this 30 minutes exercise a day and you will be on your way to more healthy and sustainable weight loss.
Saturday’s Boot Camp
25/08/2010 by admin.
Saturday’s boot camp venue is Bordeaux - starting at 10 am. If you are new to boot camp you will need to complete a registration form.
Tonight’s Boot Camp
24/08/2010 by admin.
I must have been working you hard tonight - not used to you all being that quiet!
Mel was going great guns on the running again. Bec’s and Mariana managed to tag each other even though they were both “it”.
Emma and I were nearly persuaded to join the climbing club in their activities (gulp).
The Power of Oregano
24/08/2010 by admin.
Oregano is a strong green herb which is rich in nutrients, including calcium, copper, iron, magnesium, zinc, potassium, manganese, Vitamins A and C, as well as niacin (Vitamin B3).
It has been used to combat candida (yeast infections) due to its antifungal properties. This herb also is reported to have the highest antioxidant activity to combat those ageing free radicals.
Oregano has anti-inflammatory properties and can therefore serve to ease joint problems.
Oregano is used in a variety of foods from Mexican to
Mediterranean to egg and lamb dishes as well as being sprinkled on pizzas.
