Tips to stay on track over the weekend!
In my personal experience and when chatting to clients, I know that when we’re out of a routine it is harder to stay focused about maintaining a healthy lifestyle. The weekend is always the most obvious time where our routine usually differs and can cause us to go off track – we spend more time with family, friends and having socials etc.
Thus could be a MAJOR reason why we don’t get results. 5 good days and 2 bad days CAN prevent any overall weight loss, we might maintain our current weight but we might not lose any weight so we must try to gain consistency.
Below are a few tips to help you get through the weekend:-
– stay consistent with normal exercise routine.
– stay consistent with the same food/meals, especially a good breakfast to set up for a great day and control your appetite for the rest of the day!
– alcohol is most commonly the way calories are piled on over the weekend, so limit the red/white wine and drink loads of water.
– stick to the basics. Focus on lean meats and vegetables, which will limit your cravings and bad snacks.
– if you’re eating out then you can still make the right choices for example, avoiding bread and asking for the sauce on the side etc.
– keeping a food diary is a good way to be really be conscious of what you’re eating – it’s funny how much food people forget passes their mouth!…
– be active with your friends and family. Go for walk, there are so many lovely walking spots quite locally. If you belong to the gym go as a family!! I am always up for a walk and going to the gym if anybody wants to do this and doesn’t have anybody to do it with.
– make a goal for the week ahead to help keep you focused on what you really want!
– IF you do ‘cheat’ make it a one meal splurge, not an entire day ‘snowball!’ Think about all your hard work up to this point.
Be consistent…. Results will always follow
Eggs are surprisingly among some of the most nutritious foods on the planet. Packed with vitamins D, A, B2, B6, B12, folic acid, iron, calcium, potassium and phosphorus.
A great source of protein and healthy fats – the egg white is the protein and the egg yolk is the fat. If you are eating lots of eggs and would like to decrease your daily fat content then maybe consider having mainly egg whites and just a few yellows.
YES eggs are high in cholesterol BUT they do not adversely effect blood cholesterol levels for most people.
The great thing about eggs is that most people can have them as a meal anytime of day. Not only are they an amazing breakfast but there is nothing wrong with an omelet for lunch or boiled eggs as part of your dinner. This really is a nutritious and adaptable food.
Starting the day with eggs has been proven to help you eat less calories in the day, therefore losing weight.
Green tea is probably the healthiest beverage on the planet which is loaded with antioxidants and nutrients that have powerful effects on the body.
There are many health benefits of green tea confirmed in human research studies and here are just 6 of the top benefits:
1. Lowers blood sugar levels
2. Improves brain health
3. Reduces cholesterol levels
4. Helps maintain body weight
5. Lowers blood pressure
6. Increases fat burning and improves physical performance
Aim to drink green tea regularly alongside pure water and your body will be very thankful!
After Tuesday night’s session alot of you were suffering from DOM’s which is the acronym for ‘Delayed Onset Muscle Soreness’. What exactly is DOM’s and what should be do to help ourselves get through it?
– Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to.
– The soreness is felt as a dull, aching pain in the affected muscle usually often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest.
– Although there is variance in time among exercises and individuals, the soreness can usually be felt within in the first 24 hours after exercise and at its worst from 24 to 72 hours – it should then subside and disappears within up to seven days after exercise.
– Usually further activity will help with the soreness, even though it will cause more pain initially. Some worry that the continued use of the sore muscle will exacerbate muscle damage but this is not the case and it also has no adverse effect recovering from the soreness.
– As said previously the soreness usually disappears within about 72 hours – if you feel as though you need a treatment, anything that increases blood flow to the muscle, such as low-intensity activity, massage, hot baths, sauna, ice-baths or even continued exercise may temporarily suppress the soreness.
I have been talking alot about the benefits of Magnesium alot this week at boot camp – so just to remind you of how great a supplement it is I have taken this information from www.metabolics.com which is where I get all my supplements from.
Magnesium is an essential nutrient with many functions in the human body:
– It helps maintain energy and combat fatigue.
– It helps build and maintain bones and teeth.
– It contributes to the health of nerve, muscle and cell membranes.
– It contributes to normal muscle function, including the heart.
– It helps with protein manufacture.
– It can help to keep some of the body’s other mineral and hormone systems in balance.
Magnesium is readily available in a normal balanced diet, but for some people it may not be possible to source or absorb all the magnesium they need. Correcting a magnesium deficiency could reduce tiredness and fatigue, help to restore nerve and muscle function, and support the health of bones and teeth.
High doses of magnesium can have a laxative effect so it is recommended to keep below 400mg per day (unless prescribed by health professional).
Alot of our health problems can be caused by the lack of certain vitamins and minerals in our bodies – if you need any further information then just get in touch with us at firstname.lastname@example.org
As you all know I keep on about the benefits of an Epsom salts bath so just a reminder about what can an Epsom salt bath can do for you?
Epsom salt is known scientifically as hydrated magnesium sulfate, Epsom salt is rich in both magnesium and sulfate. While both magnesium and sulfate can be poorly absorbed through the stomach, studies show increased magnesium levels from soaking in a bath enriched with Epsom salt! Magnesium and sulfate are both easily absorbed through the skin. Sulfates play an important role in the formation of brain tissue, joint proteins and the proteins that line the walls of the digestive tract. They stimulate the pancreas to generate digestive enzymes and are thought to help detoxify the body of medicines and environmental contaminants.
1. It can relieve aches and pains and muscle cramps – (A long soak will help with aches, stiffness, tightness and soreness after exercise.Rub achy areas with a flannel before getting in the bath. )
2. Relieve stress – (Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.)
3. Reduce water retention and tummy bloating – (When you have an Epsom salts bath, magnesium and sulphate are absorbed through the skin. Because our skin is porous, reverse osmosis takes place, which means toxins and excess fluids are drawn out of the skin as the goodness goes in. The end result is a flattened tummy.)
4. Hangover cure! – (Hangovers are caused by the toxicity of the alcohol breaking down in the body. The byproducts of this – and dehyratation – trigger a throbbing headache, fatigue and nausea. The sulphates in Epsoms salt help flush out toxins and ease muscle pain.)
5. Jet Lag Cure – (Soaking in an Epsom salts bath after a long-haul flight has a sedative effect on the body. The minerals help muscles and joints to relax and this leads to a more restful sleep, giving the body a chance to re-energise.)
6. Lower blood pressure
All this from a bath? You can find it in most chemists like Boots, the health store in Tesco’s and from Westlab which is local to us in West Byfleet. http://www.westlab.co.uk/epsom-salts
An Epsom salt bath after boot camp will help ease your tired and aching muscles.
Coccydynia is a type of lower back pain felt around the last bone at the base of the spine (known as the coccyx or tailbone). The pain of coccydynia can range from mild to severe and is usually worse when
you sit down – particularly if you are leaning backwards or moving from sitting to a standing position.
Some people can only tolerate sitting in the same position for a few minutes before having to move to relieve the pain.
The pain in and around your coccyx can sometimes make it very difficult to carry out everyday activities, such as driving, bending over or sitting down.
It may seem odd, but sitting on a soft surface may be more painful than sitting on something hard. This is because sitting on a soft surface places most of your weight on your coccyx rather than on the hard bones below your pelvis.
Coccydynia can occur when something damages the coccyx or surrounding area, such as:
– the muscles and ligaments supporting the coccyx stretching out of place during childbirth
– trauma to the coccyx, resulting from an accident
– pulling the coccyx out of its normal position, either through poor posture or repeated activity, such as cycling or rowing
– sitting in an awkward position for a long period of time, such as at work or while driving, can put too much pressure on your coccyx. This causes pain and discomfort that will get worse the longer you stay in this position.
– being overweight can place excess pressure on your coccyx when you are sitting down, you may also develop coccydynia if you are very slim. If this is the case, you may not have enough buttock fat to prevent your coccyx from rubbing against the tissues surrounding it.
In around a third of cases of coccydynia, no obvious cause can be found, although age-related “wear and tear” may play a part.
If your pain and discomfort is mild to moderate, treatment with painkillers may be enough to relieve your symptoms. You can buy Ibuprofen over the counter and as well as easing pain it will also help reduce inflammation around your coccyx. They are most effective when taken regularly rather than when your symptoms are at their most painful.Some people can’t take ibuprofen because they are allergic to them, or have an increased risk of developing stomach ulcers. If this is the case, you can use the over-the-counter painkiller paracetamol.
Applying either a warm or cold pack to the base of your spine may help ease your pain. Warm packs include hot water bottles and microwaveable heating pads. Cold packs are available as freezable gel-filled pads from most pharmacies.
If these treatments don’t work then you should go and see your GP or if you prefer to see an osteopath or chiropractor first to see if they can help.
I have also provided a link that will take you to a video to show you a couple of exercises to help. https://www.youtube.com/watch?v=UqP77GD6JAo
It is reported that there is a particular family of vegetables that has more fat-fighting and health-boosting benefits than ANY other and that family is cruciferous vegetables. There are a wide variety to choose from and they are all listed below.
Some of their apparent benefits are listed below:
1 – Improved digestion, satiety, and weightloss!
2 – Lower levels of belly fat!
3 – Increased Gut & Immune Health!
4 – Anti-aging!
If there’s one thing that causes more unnecessary panic and stress it’s the scales. So many of you literally FREAK OUT because the scales read one pound more today than it did yesterday.
So I am going to help you with some facts and a bit of advice – if you weigh yourself every day, you’re going to see fluctuations in weight throughout the week (mainly due to daily water fluctuations).
So what is the solution? – NEVER weigh yourself more than once a week – even better if you do it every two weeks. Anything more than that and you’re just messing with your head psychologically.The scale will inevitably jump around and instead of staying focused on your weight loss plan and your goals, your thoughts become consumed with a number on the scales that for all intents and purposes is unreliable on a daily basis.
When should you weigh yourself? – the key is to keep things as consistent as possible throughout the measuring process by:-
– Using the same scales
– Weighing in on the same day each week/two weeks
– Try and weigh in at the same time of day
– Same situation e.g. no shoes, same sort of clothing
Taking measurements in this fashion will give you a pretty good idea of the type of results you were able to achieve from the previous week/two weeks.
A great indicator of weight loss progress is your waist measurement, and its a good idea to take a waist measurement along with your scales reading each week. Again, same measuring tape, some spot (around the navel), same set of circumstances, etc.Even if for some fluke reason the scale doesn’t budge one week, as long as your waist measurement decreases you can rest assured that you’re losing fat because your fat stores are shrinking – this is because as we all know muscle weighs heavier than fat – so sometimes we can lose nothing on the scales but our fat % has decreased quite significantly which means we are still making progress.
So, if you’re someone who steps on the scale daily, or even worse sporadically throughout the week at different times of day, do yourself a favor and STOP. Move to a once a week/two weekly weigh in to check your measurements for a much more reliable, stress-free indicator of progress.
Stretches for Achilles tendon problems
- Sit in a chair and extend your affected leg so that your heel is on the floor with your foot pointing away from you (dorsiflexion).
- With your hand, reach down and pull your big toe up and back (toward your ankle and away from the floor).
- Hold the position for 20 seconds.
- Repeat 4 times per session, 5 times a day.
The next three exercises are often done in a progression. Start with the calf-plantar fascia stretch and then move on to the calf chair stretch and the stair stretch.
Calf-plantar fascia stretch
- Sit with your legs extended and the knees straight.
- Loop an elastic band or towel around the leg to be stretched. Position the band or towel so that it goes around your foot just under the toes.
- Hold each end of the towel or band in each hand, with your hands positioned above your knees. A towel will give you a more effective stretch.
- Pull back with the towel or band so that your foot stretches toward you.
- Hold the position for 10 to 30 seconds.
- Repeat 5 times per session, 2 sessions a day.
Chair calf stretch
A general recommendation is to hold the stretch 20 to 30 seconds and repeat it 3 to 5 times, 2 to 10 times a day.
- Stand behind a kitchen-type chair and place your hands on the back of a chair for balance.
- Step back with your left leg; keep the leg straight, and press your left heel into the floor with your toe turned slightly in.
- Lean forward, and bend your right leg slightly. Feel the stretch in your left Achilles tendon.
- Repeat on the other side.
- Stand with the balls of both feet on the edge of a stair or curb (or even a medium phone book), with at least one hand holding on to something solid, such as a banister or handrail, to help you keep your balance
- Keeping your affected leg straight slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be maintained on the other leg.
- Hold this position for 20 seconds.
- Repeat 4 times per session, 5 times a day or whenever your Achilles tendon starts to feel tight.
This stretch can also be done with your knee slightly bent.
Shin Splints Solutions:
1. Wear proper fitting shoes: Choosing a shoe that is suited for your foot type based on gait, cushion, arch support, fit and sport will help decrease the risk of injury. Also, be sure to change your shoes every 12 months, especially if you use them a lot.
2. Ice the affected area: Once you feel the achiness in the front of your legs apply ice 4-6 times a day for approximately 15 minutes to decrease inflammation of the shins. Be sure to protect the skin by placing a cloth or wrap between the skin and ice.
3. Stretch: Tight calf muscles are contributing factor when it comes to shin pain. Stretch your calves, with these great moves below to loosen up your muscles.
4. Active rest: Rather than avoiding physical activity all together, try non-impact exercise.
The Stretch: Toes up, Heels down
Benefit: to strengthen the front portion of lower leg.
What you need: a sturdy wall or door you can lean against
How to perform: To strengthen the front portion of lower leg, stand with your heels at the wall. Place the left heel at the same distance as the right toes and then place the right foot to be in line with the left. Slowly lean back so the buttocks and shoulders are against the wall. From here, gently lift the toes toward your shins. Hold this for a count of 5 and then slowly release the toes to the floor. Repeat this 10-15 times. As you begin to build up strength, you can increase your holding count to build endurance and strength.
Safety concerns: Make sure to lean against a sturdy wall or surface area and lower toes to the floor if pain is present.
The Stretch: Calf Stretch
Benefit: Stretching your calf muscles help decrease the pain of those suffering from shin splints.
You’ll Need: A sturdy wall or door you can push against with your upper body
How to Perform: To stretch the bigger of the two calf muscles, stand facing a wall with one foot about a shoulder’s width in front of the other. Keep your back leg, the one you are stretching, straight and a slight bend in your front knee. Push against the wall with your hands until you feel a stretch through your back calf.
To stretch the smaller of the two calf muscles, you can stay at the wall. Keep the same stance you started with for the 1st stretch. In order to reach the smaller calf muscle, you must place a slight bend in the back knee. This will help relax the larger calf muscle and stretch the smaller calf muscle. Try to stay upright in the bent-knee position with both heels on the floor. Hold each of these stretches for 30 seconds, with 3 sets on each.
Safety concerns: Use a sturdy or stable wall to push against. Keep front knee over the ankle.
Regular exercise has been proven to:
- Reduce stress
- Ward off anxiety and feelings of depression
- Boost self-esteem
- Improve sleep
Exercise also has these added health benefits:
- It strengthens your heart.
- It increases energy levels.
- It lowers blood pressure.
- It improves muscle tone and strength.
- It strengthens and builds bones.
- It helps reduce body fat.
- It makes you look fit and healthy.
Only 2.5hrs of moderate activity (2 or 3 bootcamps a week!) appears to suppress inflammation in the body which is thought to contribute to heart disease, a long term study found.
It means that, even for the middle-aged who have been inspired by the exploits of athletes during the Olympics, it is never too late to exercise and change their future health for the better.
The link between exercise and improved heart health is already well-known. But the latest research by The British Heart Foundation – funded scientists, is the first major study to confirm that the likely mechanism is its anti-inflammatory effects, they said.
Middle-aged participants who got off the sofa and became active were found to have lower inflammatory markers in their blood a the end of the ten year study. Inflammation levels remained lower, in those approaching and living in retirement who were physically active compared with those who did relatively little, it found.
The study of more than 4,000 civil servants – whose average age was 49 years, when the research began – compared their exercise routines and levels of inflammation as a means to gauge heart health.
Inflammatory markers are important because we have shown they are a key mechanism explaining the link between physical activity and the lower risk of heart disease. The people who benefited the most were those who remained physically active.
Government guidelines recommend that adults take aerobic exercise five times a week for 30 minutes or more for maximum health benefits”.
It’s important NOT to wait until you retire to get off the couch, as being active for life is a great way to keep your heart healthy.
Body Beautiful Boot Camp is an excellent way to exercise especially in the company of like minded people with the same goals.
Why not take advantage of our Tone Up Plan – 16 sessions, full nutritional consultation and follow up at the end of your sessions – all for £99. Learn how to eat healthily whilst exercising for the best results possible!
Foam roll your quads and/or ITB……this will roll out the tight muscles surrounding your knees to loosen them up therefore helping take some of the pressure off your knee joints, alleviating some of the pain and discomfort.
Why you should eat Breakfast!!
Breakfast is rather more complicated than just choosing what is the
right thing to eat. If you get it wrong you can ruin your metabolic
rate as you it will be reduced dramatically, preventing you from
losing weight and having energy to exercise.
The Golden Rule in relation to your metabolism is to make sure you
you eat breakfast in order to avoid your blood sugar levels dipping
You want to be eating breakfast within one hour of waking. By eating
within one hour of waking you are telling your body that there is
plenty of food available and so your metabolism can fire up to start
burning the food you are going to eat during the day.
Many clients tell me they skip breakfast because they either don’t
feel like eating in the morning or they are trying to save the
calories so they can use them later in the day or they simply don’t
have the time to eat breakfast.
Skipping breakfast is a really bad idea as it really is the most
important meal of the day.
If you can’t stomach or feel you don’t have time to sit down and eat a
healthy breakfast of say, eggs and wholemeal (wheat free) bread, just
one example…. you could try one of Herbalife’s Formula 1 shakes that
contain all the goodness you need in terms of vitamins and mineral and
indeed fibre to start you off in the morning, on the run!
even better, why don’t you book in to see our resident nutritionist,
Kate Fitzpatrick (Dip ION Mbant)………for a one to one…..
One pound of muscle can burn up to 20 calories per day. That means if you replaced 5 pounds of fat with 5 pounds of lean muscle, you are going to burn an extra 100 calories per day!!!! Wow!!!
FITNESS IS INTENSITY DEPENDENT, NOT TIME DEPENDENT
“the pain of self discipline is far less that the pain of regret and
DID YOU KNOW?
Exercise increases the production of mood enhancing chemicals in the brain that help to keep you happy!
Sugar is the single most destructive thing anyone can put in their body and, together with artificial sweetener, mono sodium glutamate MSG, Fluoride, hydrogenated and partially hydrogenated vegetable oil and fat, colourings, flavouring and additives should be avoided at all cost!!!
Emotional eating is eating in the absence of hunger because of
emotions. Use these descriptions to decide if your hunger is emotional
or physical when hunger strikes.
Physical Hunger Signs
Hunger comes on gradually
Do not crave specific foods but may prefer a certain food
Feel like your hunger can wait
You stop eating when you feel full
Emotional Hunger Signs:
Hunger comes on quickly
Crave specific foods
Feel like you must eat immediately
You continue to eat even after you know you are full or should be full
based on the amount of food eaten.
How to Regain Control Over Your Eating Habits
Eat meals at the same times every day.
Eat breakfast at least 1-2 hours after waking up in the morning and
plan meals every 4-5 hours with snacks in between if there is physical
Aim to follow the Eat Well Plate Method.
To keep full eat a fiber-rich meal that emphasizes whole grains,
vegetables, fruits and pulses.
Replace your emotional eating habit.
When emotional hunger strikes have a different activity to do instead
of eating. Examples include making a cup of hot herbal tea, getting
ice water, going for a quick walk, deep breathing or visualization
techniques. Research suggests that emotional eating is triggered by
visualization of certain foods. Try visualizing something other than
food when emotional hunger strikes like a pet, your children or a
favorite relaxing environment.
Exercise regularly and get adequate rest.
Your mood is more manageable and your body can more effectively fight
stress when it’s fit and well rested. Not getting enough restchanges
our hormone levels that control appetite making emotional eating much
If you eat emotionally forgive yourself and move on. Try to learn from
the experience and make a plan for how you can prevent it in the
future. Focus on the positive changes you’re making in your life.
We have seen flop-over-the-belly fat vanish when our clients eliminated wheat from their diet. We have seen high blood pressure recede and diabetes be reversed — when wheat is eliminated.
So what are you waiting for – eliminate wheat from your diet. We can help.
MORE ENERGY PROMOTES BETTER EXERCISE
Grand Slam tennis champion and world number 1, Novak Djokovic’s nutritionist discovered last year that he is allergic to Gluten.
The tennis star has now switched to a gluten-free diet and is staying away from most processed carbohydrates. That means no pizza, pasta, pretzels or various other starchy foods that don’t necessarily begin with “p.” Djokovic made the change last year and since then he’s won the Davis up, the Aussie Open, Wimbledon, the US Open and the majority of the Masters Series tournaments defeating former world number 1 Rafael Nadal along the way.
Those with an allergy to gluten often have trouble digesting the protein, which can lead to various medical issues. When he received the positive allergy test, Djokovic played it safe and cut out the starches altogether.
Djokovic is a great tennis player anyway but there is no doubt that he is a better player now that he has eliminated Gluten and indeed also dairy from his diet.
Both allergies/intolerances affect sufferers physically, mentally and emotionally.
Djokovic spoke about the change earlier this year in April “I have lost some weight but it’s only helped me because my movement is much sharper now and I feel great physically”.
The gluten-free diet didn’t turn Novak Djokovic into a great tennis player. He was a Grand Slam champion and No. 3 in the world while consuming wheat and dairy BUT, the the change may have turned him into a greater, more fitter tennis player.
YOU could be intolerant/allergic to wheat and dairy? The tests are simple and benefits of finding out are huge. Shedding weight becomes easier, feeling less bloated with more loads more energy.
Call us today to be tested and see if you can change your life.