Archive for August 2011
How to bulk up
25/08/2011 by admin.
If you are looking to build muscle then you will need to consume sufficient protein at around 2g for every kilo of bodyweight. Protein comes in the form of meat, fish, dairy, beans, nuts and seeds.
Ensure that you fuel up prior to working out so that your body is not relying on protein for fuel. If your body resorts to utilising protein for energy your muscles will not be able to grow stronger and larger. Ensure you consume sufficient carbohydrates and include vegetables in your diet.
Creatine is frequently used as a supplement for improved strength.
Of course bulking up cannot be achieved without a structured training routine. Ensure that you are using good form and work through a period of foundation training before moving onto strength and power training. If in doubt seek the advice of a qualified fitness instructor.
You can check out the qualifications of your instructor on the Register of Exercise Professionals. If your instructor is not on here then you might want to ask for clarification of their qualifications and examining body.
Ann Bowditch
Personal Trainer Guernsey
Ann Bowditch is a Member of the Register of Exercise Professionals
Food Intolerance Update
24/08/2011 by admin.
I’ve just prepared my blood sample for my 2nd food intolerance test, one year on from my first test. Had my first taste of dairy in a year yesterday. I’ve been strict with my intolerances over the past 12 months and I recently I have found reintroducing foods to be going well with little or no symptoms, interestingly much easier to reintroduce foods since I stopped cycling. I am therefore feeling optimistic that my test results will be much better than last year. Watch this space.
Top weight loss tips
22/08/2011 by admin.
- It has been proven that cinnamon helps to regulate blood sugar levels. This helps to stop sugar cravings and encourages the burning of carbohydrate for energy rather than being stored as fat.
- Drink two classes of water before a meal. You will feel fuller and eat less.
- Eat wholegrains and wholemeal foods to ensure a more steady flow of energy and provide you with more nutritients than the refined alternatives. These foods also contain more fibre to aid digestion and make you feel fuller.
- Exercise every morning before breakfast. This sets your metabolism and therefore calorie burning off for the day. Even 15 minutes of light exercise will have benefits.
Tuesday’s CCC Session
21/08/2011 by admin.
Tuesday’s Cardio, Core & Conditioning Session will be held at 6.3o pm meeting at Le Guet.
Cardio, Core & Conditioning Classes Replace Boot Camps
15/08/2011 by admin.
As some of my regulars will know, I have become increasingly concerned at reports of injuries obtained on other boot camps. As you know I pride myself on the safety record of my boot camps. The reason for this is that I make the safety of my participants priority.
The structure of my sessions has always been different from the ‘regular’ boot camp format. For those reasons, I have decided to give the sessions a more appropriate name hence ‘Cardio, Core & Conditioning’. I believe this gives a fair description of the type of classes I hold, working on cardiovascular, core strength, upper and lower body toning.
Ann Bowditch
REPs Qualified Fitness Instructor
Guernsey
Ann Bowditch is a Member of the Register of Exercise Professionals
This Week’s Boot Camp
14/08/2011 by admin.
There is no boot camp on Tuesday 16 and Saturday 20 August. However, do not despair, because enthusiastic participants will still be getting together for a workout, dedicated people that they are. Tuesday they will be meeting at 6.30 pm in the rear car park at Saumarez Park and on Saturday at 9 am at the Reservoir. Enjoy and try not to miss me too much.
I will see you on 23 August at 6.30 pm at Le Guet.
Effects of Elevated Homocysteine Levels
14/08/2011 by admin.
Homocysteine is an amino acid which is produced in the human body. Homocysteine is measured using a simple blood test.
Elevated levels of homocysteine result in an increased risk of developing heart disease as well as Alzheimer’s and Parkinson’s diseases. Other health risks associated with elevated homocysteine levels include rheumatoid arthritis, pregnancy induced hypertension, miscarriages, chronic fatigue syndrome, diabetes and fibromyalgia.
Causes of a high homocysteine level include psoriasis, low levels of thyroid hormone and kidney disease. Certain medications can also impact homocysteine levels.
To reduce the homocysteine level, it has been recommended to supplement with B vitamins and folic acid.
Increasing the folate in your diet via fruit and vegetables, particularly leafy green vegetables, fortified grain products, beans, chicken, dairy products, organ meats, asparagus bananas, potatoes and fortified breakfast cereals can help to naturally reduce your homocysteine level.
Always check with your GP prior to supplementation particularly if you are pregnant or already take medication.
Check Out Your Fitness Instructor
13/08/2011 by admin.
Is it odd how people trust that the people who train them are fully and properly qualified? Have you checked out the credentials of your fitness instructor? Does your fitness instructor have third party liability insurance?
To be a member of the Register of Exercise Professionals (’REPs’) means that your instructor has undertaken industry approved training and continued to improve their knowledge through continued professional
development (’CPD’). If you are unhappy with your trainer and feel that they have been negligent in anyway and unable to resolve this with your instructor or their workplace, you have the comfort that you can
complain to the Register of Exercise Professionals.
Check out whether your instructor is a member of the Exercise of Register Professionals by clicking on this link.
To quote the REPs website:
“The Register of Exercise Professionals (REPs) has been set up to help safeguard and to promote the health and interests of people who are using the services of exercise and fitness instructors, teachers and trainers.
The Register uses a process of self-regulation that recognises industry-based qualifications, practical competency, and requires exercise professionals to work within a Code of Ethical Practice. Members of the Register are given a card and registration certificate to prove their qualification and membership.
Also known as the Exercise Register it operates in the UK and across the world to recognise personal achievement and competencies of qualified exercise professionals.
Our mission statement is…
“To ensure that all exercise professionals are suitably knowledgeable and qualified to help safeguard and to promote the health and interests of the people who use their services.”
A Hint of Chilli
13/08/2011 by admin.
My new find at the Health Food Shop was Kallo ‘A Hint of Chilli’ wholegrain rice cakes. Once you’ve had a few the flavour starts to make an impression. Nice if you like something a little spicy.
Made with wholegrain rice, they have no added MSG (monosodium glutamate), low in fat and have no artificial ingredients. If you are looking for an emergency top up of carbohydrates then these will fit the bill at 91.5 kcals per 25g packet.
Key nutritional statistics are:
- Fat: 2.8% (of which 1.3% is saturated fat)
- Carbohydrates: 78.2% (of which 7.7% is sugars)
- Protein: 7.1%
- Fibre: 3.1%
- Salt for a 25g bag is 0.5g. Recommended daily limit is 6g.
Betaine HCL Benefits
11/08/2011 by admin.
Betaine HCL is a non-essential nutrient naturally produced in the parietal cells of the stomach. It is a source of hydrochloric acid; a naturally occurring chemical in the stomach which breaks down fats and proteins. Betaine HCL plays a significant role in the absorption of calcium, Vitamin B12, iron and protein.
Betaine HCL has been reported to improve a number of conditions such as allergies, anaemia, rheumatoid arthritis, osteoporosis, asthma, eczema, gall stones, thyroid problems, diarrhoea, indigestion and heart burn and high homocysteine levels. Homocysteine levels are an indication of your overall health. The lower the homocysteine levels the better. High levels of homocysteine are associated with an increased risk of Alzheimer’s Disease. These levels can be tested via a blood test.
Betaine HCL should be taken with caution as it is possible to over dose and damage the stomach lining. Check with your doctor prior to supplementation of any sort, particularly if you suffer from a chronic illness or are pregnant.
