Benefits of Activity

Most people can understand that physical activity is beneficial...But what if you are part of the clinical population? Those of you with joint replacements, osteoporosis, hypertension (high blood pressure), diabetes, cardiovascular diseases, respiratory diseases, depression etc etc...Is physical activity beneficial for you too?

Of course, the first thing you must do is CONSULT YOUR DOCTOR. The things I am talking about are general, and not specific to individuals. However there are many scientific studies out there that support these arguments...

Physical Activity can do the following things:

• REDUCES THE RISK OF PREMATURE DEATH BY 20-30%
• REDUCES THE RISK OF DEVELOPING CERTAIN DISEASES BY 50% (Coronary Heart Disease, Stroke, Diabetes, certain Cancers).
• Improves functional capacity
• Reduces the risk of back pain
• Increases independence
• Increases bone density and the risk of osteoporosis
• Improves psychological well-being
• Reduces the risk of anxiety and stress
• Reduces the risk of clinical depression
• Reduces the risk of falls
• Improves weight loss and weight loss management
• Improves the strength/endurance of the breathing muscles
• ...and many more...

So don't be scared of exercise. Don't be put off by your illness or disability. There is ALWAYS something you can do - and there is ALWAYS someone out there who is willing to help. Have a look in your local area firstly for exercise professionals with qualifications such as Level 4 back pain specialists or Level 3 GP Referral experts, and secondly look at your local Doctor's surgeries or at the Primary Care Trust and see what schemes or classes are set up in your area. For example, I will have my GP Referral qualification by 3rd March. 

So no matter who you are, get FIT, HEALTHY and HAPPY...and if you let me, I will be there every step of the way. 

Lou x

Hulk up...I mean Bulk.

As a personal trainer, the most usual thing you hear from people is 'how can I loose weight'? However, there are those of you out there that are at your goal weight and are now looking to build up your muscles and your size... These few tips will help:

Often, people looking to bulk up concentrate mainly on their training and forget that a good diet is equally important to supply the muscles with their needed nutrients for growth. Good quality proteins and carbs are the essential 'building blocks' required to help build up your physique and achieve real gains in size.

Proteins:

• Meat
• Dairy Products
• Eggs
• Fish

Eat 2g of high quality protein per Kg of body weight daily.

Carbs:

• Rice
• Pasta
• Potatoes
• Bread
• Vegetables

The other top tips are these; eat regular meals (5-8 times daily), increase Kcal intake by about 500 daily, avoid simple carbs (white bread, sweets e.g.), drink plenty of fluid during training, take a carb-protein shake immediately after training and get sufficient sleep to help the body optimise recovery.

In terms of training, as a guide - you want to be doing 6-10 reps and 3-5 sets per exercise. To build strength and size, you need to be overloading your muscles on a regular basis to allow the necessary adaptations to take place. This is about 70-100% of your 1 repetition maximum (the weight that would allow you to ONLY  do 1 rep). 

However, REST is as important as training in these situations. Be sensible with your training and give your body time to rest both in between sets and in between sessions. To reach your goal, you must avoid over training which can cause your training to plateau or for you even start to see regressions. Therefore change it up every so often....There is no shame in every so often dropping the weight and doing a higher rep range (looking at endurance rather than strength). The body needs a new and different stimulus every 4 weeks or so. 

Lastly, and this is a big one, PLEASE make sure you work on your WHOLE body. Don't just work on your chest and 'guns'....Walking round with HUGE frontal muscles, no back muscles and a hunch is not attractive. Neither are twiglet legs. So think about getting a whole body work out:

• Arms
• Chest
• Back
• Core
• Legs

Lou x

Source: Philips, S.M.: The Science of Muscle Hypertrophy: making dietary protein count. Proc Nutr Soc. Nov 22:1-4, 2010.

Sugar and Spice, and all things NICE!

I like cake. I do, I admit it. I have a HUGE sweet tooth and trying to deny myself sugar usually just ends up in a binge, and me sitting on the floor surrounded by crumbs, crying into the biscuit tin lamenting the horrendous amount of calories I have just shoved down my throat. This, obviously, is not ideal. Luckily, I do just enough exercise to allow for these little episodes....I also like to live by the 80:20 rule. 80% of the time I am good (very good). The other 20% I do what the hell I like!

Now here is the serious side of things...

This is an important cycle to break. It is things like this that can lead to depression, diabetes and obesity. In the UK alone it is now predicted that 1 in 10 of us is obese. Frequent blood sugar swings stress the mind and emotions, and chronic stress raises insulin levels – creating a vicious cycle. A helpful way to learn how to minimise blood sugar swings is to know which carbohydrates are the slowest time-release of sugar. The glycemic index (GI) measures how quickly blood sugar increases after eating a particular food. Please see the end of the post for a list of some foods and their GI rating.

Another thing to be aware of is those night time cravings. Have you ever craved something sweet at the end of a meal? Or just before you go to bed? This is because our brain needs sugar to function....Literally. Your brain cells need two times more energy than the other cells in your body. As the primary source of energy in the human brain, glucose can be rapidly used up during mental activity...therefore at the end of a long day, these levels can be lower than usual. YOU think you want something sweet, your BODY is telling you to go to SLEEP!! Your brain is tired, you are not hungry. So have a nice, long drink (water preferably) and hit the hay.

Everything we do in life is about balance. We want to create an energy balance where our intake matches our output. So have your cake and eat it too, BUT go out there and DO your exercise.

Remember:

Lou x

GI LIST

Fruits 

apple 38 

apricot, canned 64 

apricot, dried 30 

banana 62 

banana, unripe 30 

cantaloupe 65 

cherries 22 

dates, dried 103 

fruit cocktail 55 

grapefruit 25 

grapes 43 

kiwi 52 

mango 55 

orange 43 

papaya 58 

peach 42 

pear 36 

pineapple 66 

plum 24 

raisins 64 

strawberries 32 

watermelon 72

Vegetables 

beets 64 

carrots, cooked 39 

carrot juice 45 

French fries 75 

parsnips 97 

peas, dried 22 

peas, green 48 

potato, boiled 56 

potato mashed 73 

potato, microwaved 82 

potato, instant 83 

potato, baked 85 

pumpkin 75 

sweet corn 55 

sweet potato 54 

yam 51

Juices 

apple 41 

grapefruit 48 

orange 55 

pineapple 46

Pasta 

brown rice pasta 92 

gnocchi 68 

linguine, durum 50 

macaroni 46 

macaroni & cheese 64 

spaghetti 40 

spag. prot. enrich. 28 

vermicelli 35 

vermicelli, rice 58

Sweets 

honey 58 

jelly beans 80 

M&Ms Choc. Peanut 33 

Skittles 70 

Snickers 41

Cookies 

oatmeal 55 

shortbread 64 

vanilla wafers 77

Beans 

baby lima 32 

baked 43 

black 30 

brown 38 

butter 31 

chickpeas 33 

kidney 27 

lentil 30 

navy 38 

pinto 42 

red lentils 27 

split peas 32 

soy 18

Grains 

barley 22 

brown rice 59 

buckwheat 54 

bulgur 47 

chickpeas 36 

corn 55 

corn chips 74 

cornmeal 68 

couscous 65 

hominy 40 

millet 75 

popcorn 55 

rice 47 

rice, instant 91 

rye 34 

wheat, whole 41 

white rice 88

Cereals 

All Bran 44 

Cheerios 74 

Cornflakes 83 

Frosted Flakes 55 

Muesli 60 

NutriGrain 66 

Oatmeal 53 

Oatmeal 1 min 66 

Puffed Wheat 74 

Puffed Rice 90 

Rice Krispies 82 

Shredded Wheat 69 

Special K 54 

Swiss Muesli 60 

Breads 

bagel 72 

croissant 67 

pita 57 

rye 64 

rye, dark 76 

rye, whole 50 

white 72 

whole wheat 72 

waffles 76

Desserts 

angel food cake 67 

banana bread 47 

blueberry muffin 59 

bran muffin 60 

Danish 59 

fruit bread 47 

pound cake 54 

sponge cake 46 

chocolate milk 34 

ice cream 61 

ice cream, low fat 50 

milk 34 

pudding 43 

soy "milk" 31 

yogurt 36

Note: The numbers represented are in reference to glucose, which is valued at 100, and are meaningful only in relation to this base number. They do not correspond to calories or portion size. Cooked vegetables tend to release their sugar faster than when raw, and a food's degree of ripeness can affect its glycemic number.

Boot Camp? I don't want to join the Army!

So...what is Boot Camp?

Boot Camp is an exercise class designed to push you to your own limits, within your comfort zone. The class will typically last for one hour, including a warm-up and cool-down section.

It is a whole body work out, meaning there will be a mixture of cardiovascular routines, strength (resistance) training, and core work outs. The exercises will focus on different major muscle groups allowing clients to develop a well-balanced workout routine.

The idea is to continually give the body a new stimulus, as research demonstrates that it is the most efficient and effective way to improve your cardiovascular system, lose weight and build muscle. The endless variety of exercises insures that no two classes are the same, and that every class feels new and exciting.

Who is it for?

Contrary to popular belief, classes like Boot Camp are not just for the fittest of the fit or the army! My aim and mantra is that exercise is for any ability, any age, any one. I am here to help people become FIT, HEALTHY and HAPPY.

Boot Camp is therefore open to everyone (male or female). I am aware that everyone is different and that everyone has different ranges of ability and fitness levels – I therefore make sure that there is always a different option (easier or harder!) and am sensitive to people’s needs. I will give encouragement, give demonstrations, join in – but I will not shout at you! It is not the military, but it is meant to be tough – yet most importantly, fun.

Exercises?

I try and make each session different and exciting. There are a whole load of body weight exercises out there and I try and use as many of them as possible (I also make sure that I can do them too! If I expect YOU to do them, I have to be able to do them too).

Example exercises:
 Mountain Climbers
 Squats
 Push-ups
 Log-leaps
 Crunches
 Planks

If equipment was to be used, it would consist of things like:
 Kettlebells
 Skipping ropes
 Resistance bands
 Agility Ladder


Who will run them?

I, Louise Wright, will be the instructor. I will take the bookings and Boot Camp will run come rain or shine! All you need to do is bring £5, a towel, some water and yourself!

Lou x

Exercise is for life, not just for January

So we're in 2013! Last year just whizzed by! How is everyone doing after the excesses of Christmas and New Years?! I know I certainly enjoyed the festive season.

Now however we have that "oh all my clothes feel tighter", guilty feeling again. January hits and the gyms rub their hands together. We all rush to the running machine or the cross-trainer trying to lose the Christmas pounds and fit into anything other than joggy bottoms again, and pray that the weight will just fall off (as easily as it seemed to fall ON!). We sweat and swear and feel proud of ourselves because, this year...THIS IS THE ONE...this is the year our new years resolution (made after 6 gin&tonics, 8 vodkas, champers and a  whiskey at 2am on January 1st) will NOT fail. We WILL get fit and healthy.

...Then after 2 weeks of sweating and swearing and rushing to the cross-trainer, we find that actually...that coffee date with friends, or that shopping trip, or that other thing is actually more important....right?

WRONG! Exercise is not JUST for January....It is for LIFE! Sorry guys! You don't HAVE to go to the gym and you don't HAVE to do it for an hour at a time - just 20 minutes (split over the day if you want) is better than nothing - but you DO have to DO IT. That's the only way to get fit and healthy!

Have a dog? Go for a brisk walk.

Don't have a dog? Go for a brisk walk.

Don't want to go outside? Run up and down the stairs.

Don't have stairs? Do 3 sets of 15 squats.

Put the kettle on? Just enough time to do some crunches or some calf-raises.

Watch the TV? Do some leg raises or hold a plank.

See! It's easy when you put your mind to it.

If you need help with motivation - you could always get in touch and have some 1:1 sessions. Exercise is for everyone. Any age, any ability. So why not get FIT, HEALTHY and HAPPY for life, not JUST for January :)

Lou x