What happens when you have achieved your goal? What happens when you have reached your goal weight - where do you go from here? Hopefully you will feel fitter and more energetic. You should now be feeling more in control of your eating habits. There are things you can do to help you remain in control.
List your achievements.
Write down everything you have achieved since you started to lead a healthier life. Include the amount of weight you have lost, your new body measurements, the difference in clothes sizes. Don't forget to write all those other achievements ike having more energy, clearer skin, feeling more confident. By listing these all down will give you more motivation to stick with it.
Renew your goals.
Just because you made goals doesn't mean that you can't amend or revise them. They may no longer be valid. Revise them so that they apply to you today. Make yourself a contract to list what it is you now want to achieve. Sign it and place it somewhere you will see it everyday.
Keep monitoring
Keep the food diary going and if you have been doing a mood and activity diary keep those going too. They are really effective tools at keeping you on track and if you stop you are more likely to give in to temptation because it wont be written down reminding you.
Evaluate
Decide how often you are going to evaluate your progress. Then look back on what is working well for you and what isn't. Ditch the things that aren't working and try other methods and strategies. You may be doing things because they feel comfortable and reassurng as opposed to being effective. Be string and ditch them! If you are struggling with a regime or strategy then stop struggling and change it so that it fits more easily into your lifestyle. This is not failure, this is recognising something that wont work and amending it so that it will.
Motivate
Reward yourself regularly - but not through food!!! This is really important. If you coud only manage 30 minutes of exercise at the beginning but can now do 45 minutes then reward yourself for that. Set up little goals that you will reward yourself in advance so that you are more motivated to reach those goals. Swimming an extra 10 lengths, running another mile, running up the stairs, the list is endless, just make sure that they are achievable in a realistic time frame. If they are too hard or will take too ling to chieve then you may end up demotivating yourself so remain realistic.
Be vigilant
Just because you have reached your goal weight doesn't mean that you can stop thinking about it and stop being vigilant. Don't stop planning your meals and booking your exercise plans into appointments in the diary. You may be able to relax any restrictions you put in place but never relax your vigilance as this is one of the main reasons people slip back into old habits.
Enjoy being slim
Enjoy your new way of eating and all the new clothes that you can wear! Remember this is not a permanent diet it is a lifestyle change. LIFE style! It is what you do for the most of the time that counts and it can take a while for new eating and exercise regimes to become habits but once they do you will reap all the benefits two fold.
LAPSES
Distract yourself
Remember that a one time slip does not undo all your hard work. When you get the urge to eat something unhealthy wait five minutes to see if the craving dissipates. Move yourself away from the situation if you can. Cravings are often associated to certain places so take yourself away.
Check your hunger
Are you physically or emotionally hungry? Physical hunger will normally create a gnawing feeling in your stomach. Emotional hunger normally targets a specific food group, usually fat and calorie laden and is triggered by boredom, stress and anger. Make sure you only eat when you are actually physically hungry.
Plan ahead
If you are going to a party or out for dinner, planning ahead will make it a lot easier. Having a small snack before hand will prevent you from overeating later. You can still have high calorie foods just take SMALL portions. If you do over indulge, acknowledge and then balance it out but cutting back the next day and taking more exercise.
Avoid negative self talk
This is really important. Negative self talk is one of the worst things you can do after a lapse. These thoughts are driven by guilt and inevitably lead to further unhealthy eating if you let them. What you do and eat for 80% of the time is what counts. If you have a lapse, accept it and move on.
Work out what went wrong
Use the lapse as a learning opportunity. Instead of feeling guilty work out why you lapsed and what you can do in future to avoid it happening again. Give yourself a list of alternative things you could do next time to avoid repeating it.
Damage limitation
You can indulge one day and then get your balance back by cutting back the next day. This is not advisable to use all the time but rather for the rare times when you do overindulge. It certainly isn't half starving yourself! Instead make an extra effort to eat more healthily and then do 30 minutes more exercise than you would do normally. This is an excellent strategy for if you are going out for a meal and you don;t want to offend the host by not eating their food!
Sunday, 5 July 2009
Sunday, 28 June 2009
How to go about starting an exercise programme
Over the last few weeks I have discussed, nutrition and exercise and ways to change your lifestyle habits. No quick fixes or magic pills! The bottom line is that fat loss (remember it is always fat loss and not weight loss) is HARD, that fact is never going to change and you have to want it badly enough to succeed at it. There is no point making careful choices throughout the week and exercising four times if you are going to blow it all at the weekend!
Don't forget I am doing a half day Nutrition Workshop on 19th September 2009 starting at 2pm. I will be covering the basics of nutrition, what actually happens in the body, looking at strategies to help you reach your goal and answering as many questions as I can fit in! There will also be prize draw where one lucky person will win a makeover there and then by make up artist, Helen Spenser. Look great from the inside out. Invitations will go out late July but you are welcome to book your place now, the workshop is £10 per person and booking is essential as spaces are limited.
Okay, you have made your decision to change and have made moderate changes to your food intake. Next you need to look at exercise but how do you go about deciding what to do. How do you know what is right for you? Remember that what works for one may not necessarily work for another. We are all individual.
Consistency is key to fat burning. Choose activities that you enjoy, if you don't it wont last. If you join a gym make sure it is close to home or work - you will not want to travel too far and it will be far too easy to think ' I can't be bothered, I'll go tomorrow' and then tomorrow will never come.
You need to look at exercise from three standpoints.
Cardiovascular, to begin with start with walking, cycling and swimming. Once you are a little fitter you could progress on to exercise class, running, tennis, circuit training.
Strength exercise, start with swimming front crawl, hill walking and beginner Pilates classes. Once you are fitter and stronger progress onto weight training, resistance band exercises, body pump style and conditioning classes.
Flexibility, start with stretch and relax classes or beginner yoga, then move onto more intermediate yoga classes, tai chi and intermediate Pilates.
The above are only suggestions and there are a whole host of other exercises that you could be doing. Do what works for you and always ensure that you work at the intensity that is right for you.
Once you have been exercising consistently for three months you should notice a real difference in how you feel and look. Now is the ideal time to try higher intensity exercise and interval training.
Early morning exercise is the best time to exercise is fat loss is your goal. Insulin is at it's lowest and glycogen is at it's highest (read previous blogs for more information on this). This encourages more fat to leave your fat cells and travel to your muscles where the fat is burned. It is important to note that you may not necessarily burn more calories but more of the calories that you do burn will come from fat. Over time this may lead to speedier fat loss.
So, how do you know if you are working at the right intensity? There are several things you can do to help you with this.
Talk test - if you can hold a leisurely conversation as you exercise then you are probably not working hard enough! If you can barely speak then slow down!
RPE Scale - this is the rate of perceived exertion and one I use a lot with clients. It ranges from 1 where you feel you could keep going forever, to 10 where you can do no more. I would say to aim around 7 unless you really want to push yourself. This works very well when working with a heart rate monitor.
CHARITY ZUMBATHON
5th September 2009
1400 - 1600
This is going to be one HUGE party - don't miss it. If you need a sponsorship form let me know and I will email it to you. Minimum donation to take part will be £4 but why not get friends and family to sponsor you so we can really get the ball rolling. Donations will be equally split between Wessex Cancer Trust and Naomi House. We will all be meeting up later, after a much needed shower I would imagine, to chill out and relax with a glass or two! Please email me if you wish to take part as I need to know numbers in advance. I will then email you all the relevant details.
Last but not least my skydive is scheduled for TUESDAY 30th JUNE 2009. Having checked the weather it should be okay but please all keep your fingers crossed as I would hate for it to be postponed again! You can donate by following this link http://www.justgiving.com/coriwithell/
If you have completed a sponsorship form please can you let me have the money as soon as possible or donate online and then I will mark it off the sheet. Many thanks for all your support.
Don't forget I am doing a half day Nutrition Workshop on 19th September 2009 starting at 2pm. I will be covering the basics of nutrition, what actually happens in the body, looking at strategies to help you reach your goal and answering as many questions as I can fit in! There will also be prize draw where one lucky person will win a makeover there and then by make up artist, Helen Spenser. Look great from the inside out. Invitations will go out late July but you are welcome to book your place now, the workshop is £10 per person and booking is essential as spaces are limited.
Okay, you have made your decision to change and have made moderate changes to your food intake. Next you need to look at exercise but how do you go about deciding what to do. How do you know what is right for you? Remember that what works for one may not necessarily work for another. We are all individual.
Consistency is key to fat burning. Choose activities that you enjoy, if you don't it wont last. If you join a gym make sure it is close to home or work - you will not want to travel too far and it will be far too easy to think ' I can't be bothered, I'll go tomorrow' and then tomorrow will never come.
You need to look at exercise from three standpoints.
Cardiovascular, to begin with start with walking, cycling and swimming. Once you are a little fitter you could progress on to exercise class, running, tennis, circuit training.
Strength exercise, start with swimming front crawl, hill walking and beginner Pilates classes. Once you are fitter and stronger progress onto weight training, resistance band exercises, body pump style and conditioning classes.
Flexibility, start with stretch and relax classes or beginner yoga, then move onto more intermediate yoga classes, tai chi and intermediate Pilates.
The above are only suggestions and there are a whole host of other exercises that you could be doing. Do what works for you and always ensure that you work at the intensity that is right for you.
Once you have been exercising consistently for three months you should notice a real difference in how you feel and look. Now is the ideal time to try higher intensity exercise and interval training.
Early morning exercise is the best time to exercise is fat loss is your goal. Insulin is at it's lowest and glycogen is at it's highest (read previous blogs for more information on this). This encourages more fat to leave your fat cells and travel to your muscles where the fat is burned. It is important to note that you may not necessarily burn more calories but more of the calories that you do burn will come from fat. Over time this may lead to speedier fat loss.
So, how do you know if you are working at the right intensity? There are several things you can do to help you with this.
Talk test - if you can hold a leisurely conversation as you exercise then you are probably not working hard enough! If you can barely speak then slow down!
RPE Scale - this is the rate of perceived exertion and one I use a lot with clients. It ranges from 1 where you feel you could keep going forever, to 10 where you can do no more. I would say to aim around 7 unless you really want to push yourself. This works very well when working with a heart rate monitor.
CHARITY ZUMBATHON
5th September 2009
1400 - 1600
This is going to be one HUGE party - don't miss it. If you need a sponsorship form let me know and I will email it to you. Minimum donation to take part will be £4 but why not get friends and family to sponsor you so we can really get the ball rolling. Donations will be equally split between Wessex Cancer Trust and Naomi House. We will all be meeting up later, after a much needed shower I would imagine, to chill out and relax with a glass or two! Please email me if you wish to take part as I need to know numbers in advance. I will then email you all the relevant details.
Last but not least my skydive is scheduled for TUESDAY 30th JUNE 2009. Having checked the weather it should be okay but please all keep your fingers crossed as I would hate for it to be postponed again! You can donate by following this link http://www.justgiving.com/coriwithell/
If you have completed a sponsorship form please can you let me have the money as soon as possible or donate online and then I will mark it off the sheet. Many thanks for all your support.
Sunday, 21 June 2009
Activity - what to do, how much and when?
Last week I went over some frequent exercise myths that I hear more times than I care to remember, so this week I thought I would tackle how to fit exercise into your lifestyle without it being a battle!
The number one excuse throughout the world for not exercising is lack of time - what a load of rubbish - MAKE time. If you need a new outfit do you ever not have the time to go shopping? Of course not so why for exercise? You are wanting an excuse and until you accept that nothing will change until you MOVE there is little point in saying you want to lose weight or whatever your goal is. The same goes for weight loss and moaning that you are not losing weight when you don't change your dietary habits!
Staying motivated is key to achieving your goals whatever they may be, so how do you stay motivated to exercise?
Schedule your exercise as if it were an appointment and treat it like one. Write it in your diary and never cancel it.
Keep a record of what you did in each workout so you can keep track of your achievements.
Exercise with someone else, this helps in both commitment and motivation.
Exercise in clothes that are comfortable and make you feel good about yourself.
Be active to music that you love!
Vary your activity to prevent boredom
Cardiovascular exercise is exercise that increases the body's demand for oxygen and makes the heart and lungs work harder than usual. This makes circulation more efficient and helps to develop your stamina. This type of exercise not only burns calories but also increases your body's ability to burn fat.
There are two ways to work from a cardiovascular point of view. You can work at a constant pace or work in intervals. I would personally recommend interval training as it will help you to achieve your goals more quickly. However, if you are training to maintain a certain weight or shape that you have already achieved then constant pace training may be more appropriate. Interval training is alternating short burst of intense training which are followed by lower intensity periods in which you recover. The length of the exercise periods will be dependant on your fitness level.
Strength exercises are crucial! This doesn't have to be with heavy weights, you can use your own body weight with squats, press ups and lunges for example. Strength exercises tone your muscles and help prevent age related muscle loss. The increased muscle mass that you gain will make your body burn more calories every day whether exercising or sleeping! For every 1lb of muscle that you add through exercise increases your metabolic rate by 30-40 calories per day. That is equivalent to 1200 extra calories a month, or to put it another way, 1lb of fat loss in three months! Get squatting!
In every workout, there must be an element devoted to flexibility and stretching. It will help to improve your posture, make your muscles look slimmer and longer. Most importantly it will help to prevent muscle soreness, muscle strain and joint injuries. Good flexibility can make a huge difference to your posture, appearance and well being. Other fitness activities will feel easier and if you spend time stretching after exercising you are less likely to feel sore the next day.
Have an amazing and ACTIVE week!
The number one excuse throughout the world for not exercising is lack of time - what a load of rubbish - MAKE time. If you need a new outfit do you ever not have the time to go shopping? Of course not so why for exercise? You are wanting an excuse and until you accept that nothing will change until you MOVE there is little point in saying you want to lose weight or whatever your goal is. The same goes for weight loss and moaning that you are not losing weight when you don't change your dietary habits!
Staying motivated is key to achieving your goals whatever they may be, so how do you stay motivated to exercise?
Schedule your exercise as if it were an appointment and treat it like one. Write it in your diary and never cancel it.
Keep a record of what you did in each workout so you can keep track of your achievements.
Exercise with someone else, this helps in both commitment and motivation.
Exercise in clothes that are comfortable and make you feel good about yourself.
Be active to music that you love!
Vary your activity to prevent boredom
Cardiovascular exercise is exercise that increases the body's demand for oxygen and makes the heart and lungs work harder than usual. This makes circulation more efficient and helps to develop your stamina. This type of exercise not only burns calories but also increases your body's ability to burn fat.
There are two ways to work from a cardiovascular point of view. You can work at a constant pace or work in intervals. I would personally recommend interval training as it will help you to achieve your goals more quickly. However, if you are training to maintain a certain weight or shape that you have already achieved then constant pace training may be more appropriate. Interval training is alternating short burst of intense training which are followed by lower intensity periods in which you recover. The length of the exercise periods will be dependant on your fitness level.
Strength exercises are crucial! This doesn't have to be with heavy weights, you can use your own body weight with squats, press ups and lunges for example. Strength exercises tone your muscles and help prevent age related muscle loss. The increased muscle mass that you gain will make your body burn more calories every day whether exercising or sleeping! For every 1lb of muscle that you add through exercise increases your metabolic rate by 30-40 calories per day. That is equivalent to 1200 extra calories a month, or to put it another way, 1lb of fat loss in three months! Get squatting!
In every workout, there must be an element devoted to flexibility and stretching. It will help to improve your posture, make your muscles look slimmer and longer. Most importantly it will help to prevent muscle soreness, muscle strain and joint injuries. Good flexibility can make a huge difference to your posture, appearance and well being. Other fitness activities will feel easier and if you spend time stretching after exercising you are less likely to feel sore the next day.
Have an amazing and ACTIVE week!
Monday, 15 June 2009
Exercise, fact or fiction?
I have lost count of the number of times someone has told me about something they have read or been told and just assume it to be true so let me take some time to dispel a few of these myths.
Myth
Exercise at a low rather than high intensity promotes greater fat loss.
Fact
It is true that the body uses a greater proportion of fats than carbohydrates when exercising at a low intensity but this doesn't mean that such exercise is better for fat loss than high intensity exercise. Remember that the most important fact is the number of calories that you burn. now if you know me you may be sitting there thinking what a hypocrite I am because I am not a fan of counting calories when eating but when burning fat I am afraid I switch sides!!! During low intensity exercise the number of fat calories will be less than you burn during high intensity exercise. You lose weight and body fat when you burn more calories than you consume.
Myth
The more you sweat the more fat you lose.
Fact
Sweat is water, when you exercise you will definitely sweat and lose weight. However, this weight is not fat it is water that you will replace when you next eat and drink. Sweating is not a good indicator of how many calories you are burning and more importantly fat calories. It merely tells you how much excess heat you are producing and will be affected by the the temperature, humidity and the ratio of your weight to surface area, genetic factors come into play too: some people just sweat more.
Myth
You can burn fat from specific regions of your body by exercising those areas.
Fact
You cannot spot reduce fat - FACT! When you exercise you use energy by burning fat from all the regions of the body not from the specific muscles involved in the exercise. Doing hundreds of sit ups (not the best exercise anyway in my opinion!) will strengthen your abdominals but it will not trim fat off that area alone.
Myth
Strength exercises make women bulk up.
Fact
This one actually makes me laugh I hear it that often, or the panic stricken faces I look at in class when I suggest press ups! Lifting weights will not make you bulky. Weight bearing exercise are one of the easiest ways for women to look leaner, more sculpted and tones. A pound of muscle takes up a great deal less volume than a pound of fat. Testosterone is a major player in muscle bulkage and women have low levels so it would be really hard for us to build large muscles as that hormone influences muscle growth.
Myth
Muscle turns to fat when you stop exercising.
Fact
It is IMPOSSIBLE for muscle to turn to fat as it is a completely different type of body tissue. They simply do not have the capacity to turn from one type to another. However, with muscles, it is very much a case of use it or lose it! If you don't use a muscle then it will lose it's strength, tone and size. If you then eat more calories than you burn the excess will be stored as fat.
Myth
Aerobic exercise stops the loss of lean mass during dieting.
Fact
Aerobic exercise does little to maintain lean mass (muscle) during dieting. The less lean mass you have the lower your metabolic rate will be. The best way to prevent muscle loss is by combining strength exercise (at least twice per week) with regular aerobic activities.
Have a fab week and do post your comments, I love to know what you think!
Myth
Exercise at a low rather than high intensity promotes greater fat loss.
Fact
It is true that the body uses a greater proportion of fats than carbohydrates when exercising at a low intensity but this doesn't mean that such exercise is better for fat loss than high intensity exercise. Remember that the most important fact is the number of calories that you burn. now if you know me you may be sitting there thinking what a hypocrite I am because I am not a fan of counting calories when eating but when burning fat I am afraid I switch sides!!! During low intensity exercise the number of fat calories will be less than you burn during high intensity exercise. You lose weight and body fat when you burn more calories than you consume.
Myth
The more you sweat the more fat you lose.
Fact
Sweat is water, when you exercise you will definitely sweat and lose weight. However, this weight is not fat it is water that you will replace when you next eat and drink. Sweating is not a good indicator of how many calories you are burning and more importantly fat calories. It merely tells you how much excess heat you are producing and will be affected by the the temperature, humidity and the ratio of your weight to surface area, genetic factors come into play too: some people just sweat more.
Myth
You can burn fat from specific regions of your body by exercising those areas.
Fact
You cannot spot reduce fat - FACT! When you exercise you use energy by burning fat from all the regions of the body not from the specific muscles involved in the exercise. Doing hundreds of sit ups (not the best exercise anyway in my opinion!) will strengthen your abdominals but it will not trim fat off that area alone.
Myth
Strength exercises make women bulk up.
Fact
This one actually makes me laugh I hear it that often, or the panic stricken faces I look at in class when I suggest press ups! Lifting weights will not make you bulky. Weight bearing exercise are one of the easiest ways for women to look leaner, more sculpted and tones. A pound of muscle takes up a great deal less volume than a pound of fat. Testosterone is a major player in muscle bulkage and women have low levels so it would be really hard for us to build large muscles as that hormone influences muscle growth.
Myth
Muscle turns to fat when you stop exercising.
Fact
It is IMPOSSIBLE for muscle to turn to fat as it is a completely different type of body tissue. They simply do not have the capacity to turn from one type to another. However, with muscles, it is very much a case of use it or lose it! If you don't use a muscle then it will lose it's strength, tone and size. If you then eat more calories than you burn the excess will be stored as fat.
Myth
Aerobic exercise stops the loss of lean mass during dieting.
Fact
Aerobic exercise does little to maintain lean mass (muscle) during dieting. The less lean mass you have the lower your metabolic rate will be. The best way to prevent muscle loss is by combining strength exercise (at least twice per week) with regular aerobic activities.
Have a fab week and do post your comments, I love to know what you think!
Sunday, 7 June 2009
Exercise - why bother?
There are hundreds of theories out there in relation to what exercise you should be doing to burn the most fat or to get the leanest legs or 'ripped' abs! I have one very simple philosophy, you have to do what works for you, what you enjoy and what gives you the best results. This might not be having the gorgeous body you dream of but exercise that makes you feel good inside. There have been some programmes on TV of late that have implied you don't need to exercise, this makes me MAD!!! Of course you do and the benefits are numerous.
How many of us look at the benefits of getting active other that losing weight or toning up? Well, here are a few important facts for you that most of us look over.
Regular activity halves your risk of getting heart disease.
Regular activity reduces your risk of having a stroke.
Regular activity lowers your blood pressure.
Regular activity reduces your chance of developing diabetes.
A study at Harvard university on 17,000 people found that those people who walked 5-10 miles a week had a 25% lower risk of heart disease compared to inactive people,
Cancer Research UK estimate excess weight causes up to 12,000 cases of cancer each year.
Strength and toning exercises performed three times per week helps to prevent age related loss of muscle that occurs after the age of 30. Most people lose between 2.3kg and 3.2kg of their muscle every decade and this means a drop in your metabolic rate and daily calorie burn.
Activity strengthens your heart muscle which allows it to pump blood more efficiently around your body with each heartbeat.
Activity increases your lung capacity so you can breathe in more oxygen with each breath.
Activity helps to keep your blood vessels clog free which helps to keep blood cholesterol and blood pressure in check.
Keeping active helps you to live longer. In 2003/2004 287,206 people died from diseases associated with a lack of exercise, 35,000 were directly attributable to physical inactivity.
Stretching exercises relieve stiffness, improve your range of movement and increase your flexibility.
Weight bearing exercises such as walking, running and dancing (to name a few) slows down bone loss that can lead to osteoporosis.
Regular activity is fantastic for reducing stress, anxiety and depression. Exercise helps you to relax more easily and feel better about yourself. Exercise releases endorphins that uplift your mood. The Mental Health Foundation advises that regular moderate exercise can treat mild to moderate depression as effectively as drugs.
All activities improve your posture, balance, strength, suppleness and mobility. Exercise makes you aware of body movement .
Regular activity makes you feel more energetic. You will be able to cope better with your daily routine and have energy to spare.
ENERGY - THE MORE YOU SPEND - THE MORE YOU HAVE!
How many of us look at the benefits of getting active other that losing weight or toning up? Well, here are a few important facts for you that most of us look over.
Regular activity halves your risk of getting heart disease.
Regular activity reduces your risk of having a stroke.
Regular activity lowers your blood pressure.
Regular activity reduces your chance of developing diabetes.
A study at Harvard university on 17,000 people found that those people who walked 5-10 miles a week had a 25% lower risk of heart disease compared to inactive people,
Cancer Research UK estimate excess weight causes up to 12,000 cases of cancer each year.
Strength and toning exercises performed three times per week helps to prevent age related loss of muscle that occurs after the age of 30. Most people lose between 2.3kg and 3.2kg of their muscle every decade and this means a drop in your metabolic rate and daily calorie burn.
Activity strengthens your heart muscle which allows it to pump blood more efficiently around your body with each heartbeat.
Activity increases your lung capacity so you can breathe in more oxygen with each breath.
Activity helps to keep your blood vessels clog free which helps to keep blood cholesterol and blood pressure in check.
Keeping active helps you to live longer. In 2003/2004 287,206 people died from diseases associated with a lack of exercise, 35,000 were directly attributable to physical inactivity.
Stretching exercises relieve stiffness, improve your range of movement and increase your flexibility.
Weight bearing exercises such as walking, running and dancing (to name a few) slows down bone loss that can lead to osteoporosis.
Regular activity is fantastic for reducing stress, anxiety and depression. Exercise helps you to relax more easily and feel better about yourself. Exercise releases endorphins that uplift your mood. The Mental Health Foundation advises that regular moderate exercise can treat mild to moderate depression as effectively as drugs.
All activities improve your posture, balance, strength, suppleness and mobility. Exercise makes you aware of body movement .
Regular activity makes you feel more energetic. You will be able to cope better with your daily routine and have energy to spare.
ENERGY - THE MORE YOU SPEND - THE MORE YOU HAVE!
Sunday, 31 May 2009
Skydive disappointment!
For those of you that don't know already, the skydive was cancelled because of the weather. They let me know on the Tuesday afternoon and I was soooooooooooo disappointed!! I must be one of very few who is disappointed and not falling from a plane at 14,000 feet and freefalling at 120mph - but there you go, that's me! The good news is that it has been rescheduled for 30th June, so not too long to wait. If you would like to sponsor me then you can donate directly at justgiving.com/coriwithell
Thank you for your support.
Another week has whizzed by and I have been looking back at traditional wholesome recipes when obesity was not such an issue and we were, by and large, a much healthier nation. I bought a book called Nourishing Traditions that challenges politically correct nutrition and I was in for a bit of a shock! The first page was brain omelette. Now, while I am all in favour of trying new foods and experimenting with food I am not sure even I will be brave enough to give that one a go! However, I will be trying out some of the less eccentric recipes!
I have also been researching into the Metabolic Typing diet and I am going to test this one out on myself and report the results back to you guys. Although it calls itself a diet this is indeed a lifestyle change if it works for you. You have to answer a series of questions as honestly as possible and these are not all related to food but incorporate stress and health as well. Based on your answers you are given a 'style' of eating to follow. This may mean more of a certain food group and less of another but there is too much science behind this to just dismiss it without researching it further so I will keep you posted on how it goes.
I have had the most amazing day today (Sunday). While most of you were probably outside enjoying the glorious weather, I have been in a sweaty studio with a whole load of other instructors and the fabulous Jo Parry exploring choreography ideas and it was FAB! I have come away absolutely buzzing with ideas and my hands wont move fast enough to write down the choreography I am coming up with in my head - even on the train I was working my creative little head! Look out for new moves and a fantastic new conditioning routine coming up over the next few weeks.
I am already working on the next new mix of songs and dances for Zumba but have had so many requests for songs that I have decided to make it a 'Favourites' mix! Basically, all the songs will have been done before so you get to perfect them all over again. If you have a favourite track that you would like me to include then let me know and I will do my best to fit them all, just remember that we do only have an hour! I know some of you have already told me but do write it down or email - otherwise there is no promise it will be included.
I am still deciding on the date in September for the Zumbathon but will now (hopefully) be team teaching it with my fellow instructor Helen, from the Isle of Wight - I only mentioned it today so I still have a little while to convince her but it will be a blast!
Rollers and half rollers will be making their first appearance in Pilates over the next few weeks while fit balls will start to be used in Body Sculpt to really work those abdominal muscles. I have been slowly introducing the mini balls into more and more classes as these are such a diverse piece of equipment. I will be getting my hubby, Sam, to film more classes so I can put the clips on photobucket and then you can see what it is all about for yourselves.
I am looking to put my classes on from September and am also looking at new venues for the New Year. If you know of anywhere that you think might be suitable please do let me know. Also, if you would like a class in an area that I am not covering then put it forward, if I can, I will! Zumba will be branching out to new areas as well as the old favourite, Legs, Bums and Tums.
Equipment, mats and clothing is available to purchase and a full list is on the website on the hints and tips page! Have a brilliant week and long may the sunshine last!!!
Thank you for your support.
Another week has whizzed by and I have been looking back at traditional wholesome recipes when obesity was not such an issue and we were, by and large, a much healthier nation. I bought a book called Nourishing Traditions that challenges politically correct nutrition and I was in for a bit of a shock! The first page was brain omelette. Now, while I am all in favour of trying new foods and experimenting with food I am not sure even I will be brave enough to give that one a go! However, I will be trying out some of the less eccentric recipes!
I have also been researching into the Metabolic Typing diet and I am going to test this one out on myself and report the results back to you guys. Although it calls itself a diet this is indeed a lifestyle change if it works for you. You have to answer a series of questions as honestly as possible and these are not all related to food but incorporate stress and health as well. Based on your answers you are given a 'style' of eating to follow. This may mean more of a certain food group and less of another but there is too much science behind this to just dismiss it without researching it further so I will keep you posted on how it goes.
I have had the most amazing day today (Sunday). While most of you were probably outside enjoying the glorious weather, I have been in a sweaty studio with a whole load of other instructors and the fabulous Jo Parry exploring choreography ideas and it was FAB! I have come away absolutely buzzing with ideas and my hands wont move fast enough to write down the choreography I am coming up with in my head - even on the train I was working my creative little head! Look out for new moves and a fantastic new conditioning routine coming up over the next few weeks.
I am already working on the next new mix of songs and dances for Zumba but have had so many requests for songs that I have decided to make it a 'Favourites' mix! Basically, all the songs will have been done before so you get to perfect them all over again. If you have a favourite track that you would like me to include then let me know and I will do my best to fit them all, just remember that we do only have an hour! I know some of you have already told me but do write it down or email - otherwise there is no promise it will be included.
I am still deciding on the date in September for the Zumbathon but will now (hopefully) be team teaching it with my fellow instructor Helen, from the Isle of Wight - I only mentioned it today so I still have a little while to convince her but it will be a blast!
Rollers and half rollers will be making their first appearance in Pilates over the next few weeks while fit balls will start to be used in Body Sculpt to really work those abdominal muscles. I have been slowly introducing the mini balls into more and more classes as these are such a diverse piece of equipment. I will be getting my hubby, Sam, to film more classes so I can put the clips on photobucket and then you can see what it is all about for yourselves.
I am looking to put my classes on from September and am also looking at new venues for the New Year. If you know of anywhere that you think might be suitable please do let me know. Also, if you would like a class in an area that I am not covering then put it forward, if I can, I will! Zumba will be branching out to new areas as well as the old favourite, Legs, Bums and Tums.
Equipment, mats and clothing is available to purchase and a full list is on the website on the hints and tips page! Have a brilliant week and long may the sunshine last!!!
Sunday, 24 May 2009
Finally the photo's of Malu are here and they really are astonishing. These trousers are what she was wearing a year ago. Malu started coming to my Zumba and Body Sculpt classes and really has re shaped her body. She looks amazing so a HUGE well done!
She looks totally different and her skin has a 'glow' about it. You can put as much cream on your skin but what is far more important is what you feed the body so that it can look after itself from the inside out and Malu is testament to that. Just remember that any of you can achieve this as long as you have the right mindset and that really is the most important thing.
I only have 3 days to go before my charity skydive and the nerves are certainly kicking in. I will be throwing myself out of a plane at 13000 feet, freefalling at 120mph for around 45 seconds, so they tell me! Then gently descending down for around 5 minutes - I suspect this is going to be the longest 6 minutes of my life!!!! I am having it filmed and Sam and Jane (my good friend from the gym) will be there to take loads and loads of photos which will of course be put up on photobucket, just click the link from the hints and tips page. I am raising much needed funds fr Wessex Cancer Trust who help those who have been affected by cancer throughout Hampshire. http://www.justgiving.com/coriwithell
Any and all donations are appreciated and don't forget that I am still planning on teaching Wednesday evening although they could be interesting classes!
Lots of new and exciting things are afoot at the moment. I am planning (with the help of Clovis who attends my Zumba classes) a 2 hour charity Zumbathon. It will be held in September, will be outside and there will be plenty to eat and drink afterwards. We will be raising funds for Wessex Cancer Trust and Naomi House to help them build Jack's Place. It will probably be hold on a Saturday afternoon so if you are wanting an afternoon of fun and frolics then this is one not to be missed.
Fitness Cheerleading is slowly but surely being introduced with fabulous feedback so far which is great news. As with Zumba, you are not aware of how much you are exercising because the fun element is so huge!! With this theory in mind I am also looking to put on a 6 week Hula course through the summer. Payment will be in advance and will include your own hoop so contact me for details.
Sticking with the Hula scheme, I am now working with Hampshire Fire and Rescue to provide fitness classes for their staff. They have very generously agreed to allow any Hampshire County Council staff to attend. These classes will be run as courses, payment will be required in advance to me and the classes will be held at the Headquarters. More details will follow but please contact me if you would be interested.
I will also be offering classes through Southampton City Council, Southampton Primary Care Trust and Southampton University. They have secured funding through Sport England which is fantastic news and are investing it in the health and welfare of their employees. There are a number of instructors on board so a wide range of classes will be available to over 19000 employees at different times to fit into your working day.
As you can see, this year is full of lots of new and exciting challenges and I cannot wait and look forward to experiencing them all with you. I am also looking at introducing classes for parents at their child's creche so they have the opportunity to exercise whilst having childcare already in place. If this is something that would interest you then please contact me and feel free to pass my details onto your creche.
Have a fantastic week and don't forget that there is no Zumba at Durley due to my skydive!
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