You can all sit down and breathe a sigh of relief. The day is over, the turkey is (hopefully) finshed, family and friends have probably left and you should be resembling normality! For some of you though it may not be that simply. You may be feeling empty, low and/or despondent. You may even be feeling guilty if you have over indulged and I don't just mean chocolates and the like. You may have overspent, you may have given too much emotionally and now be sitting there feeling totally wiped out. If that is the case then don't panic - all of these feelings are totally natural and ones that you need to acknowledge. The time to do something about it all is now. Take the time between Christmas and New Year to take positive steps towards change to ensure that the New Year is a time for a New You!
Change doesn't have to be huge and scary. It can be a number of tiny changes that you introduce gradually and that way you have more chance of sticking to those changes. Remember that New Year resolutions are only successful if you can stick to them and only you know the answer to that one. Whilst I am all for making postive changes towards a healthier and fitter life it HAS to fit into your lifestyle or you are only setting yourself up for failure and what good is that for anyone?
Some small nutrition changes you could make could be to introduce more water into your diet. If you normally drink no water then how about starting with two small glasses a day, one in the morning and one in the afternoon. Once this becomes a way of life gradually introduce more. You can use the same approach with fruit and vegetables. If snacking is a downfall then how about sapping just one, yes ONE snack for a healthy alternative. For example, if you normally eat 2/3 chocolate bars and packets of crisps each day you can still have 2 but the other one could be carrot sticks, muesli or fruit for example.
What about introducing more activity into your life. If you do virtually no exercise and have a sedentary job then you need to look at increasing your ADL's (activities of daily living). Small changes can include increasing the rate at which you walk up and down the stairs. Taking public transport instead of driving. Use the stairs at work instead of the lift. You will be surprised at how these small changes stack up and you WILL feel the difference.
If you have been improving your fitness but feel that you have reached a plateau then move things around. If you use a gym then get the instructors to write you a new programme. Get them to show you new things, equipment that you haven't used before. How many times do you see somone doing something and wonder why and what it does - GO AND ASK, it is what the instructors are there for! If you have been attending the same class for years, stop going and go to soemthing that you would never normally go to. If you don't enjoy it then choose something else, if you do GREAT!
The NHS Quit Smoking team commissoned some research that showed that people who chose to quit in January were more likely to succeed than those people who chose different times of the year to quit - who says this doesn't apply to health and fitness.
I look forward to seeing you all in January.
HAPPY NEW YEAR - HAVE A GOOD ONE!!!
Sunday, 28 December 2008
Sunday, 21 December 2008
CHRISTMAS - love it or hate it?
If you are battling with weight and or body image issues then Christmas can seem like a total and utter minefield. Now, there will be those of you that just think to hell with it and really enjoy the festive season thinking you will deal with the after effects in the New Year. Why do you do this? Is there something in our brains that tells us to just switch off thinking about healthy eating and exercise because it's Christmas?
Despite the many myths and the so called miracle cures available to purchase, healthy eating does not have to bland, exercise doesn't have to be boring. It is all about finding the right balance. There is no rule book that says you can't have roast potatoes just think about how you are going to roast them and the types of fats available to you to use. Who says that pigs in blankets are a big no no if trying to lose weight? One cocktail sausage and a strip of bacon is not the be all and end all. If you are thinking like this then eating and drinking over the festive season is going to be very hard for you.
Don't do this to yourself - allow yourself to relax and enjoy it. What is fun about watching your family and friends eating and drinking freely while you are depriving yourself and hae yourself for it! Eat, drink and be merry. Just try not to over indulge and do a bit of forward thinking about what and how you are going to cook - this will make the biggest difference and friends and family will have no idea that you have only used a tiny amount of spray oil instead of inches of goose fat!
You may have already thought about your New Year's resolutions and if one of those is to get fitter then I look forward to welcoming you to CW Fitness in the New Year. I believe in fitness for all and more importantly feel good fitness. Regular readers will know that I would never prescribe an exercise that you would not enjoy - what is the point? You wont stick with it, get bored, not get the results you want and blame me! Hardly a good start.
So, you can choose from a wide variety of exercsie classes, sessions at the gym or home and personal training to get those results fast with me supporting, motivating and encouraging you throughout. There is loads os new stuff happening in 2009. My first bootcamp starts on 6th January, I will be introducing gliding, weights and mini balls across lots of classes to really kick start that metabolism!
If you need any more information please get in touch and I will do my best to answer all your questions and don't forget to sign up for the monthly newsletter for loads of fitness tips and advice to help you reach your goals.
If you are battling with weight and or body image issues then Christmas can seem like a total and utter minefield. Now, there will be those of you that just think to hell with it and really enjoy the festive season thinking you will deal with the after effects in the New Year. Why do you do this? Is there something in our brains that tells us to just switch off thinking about healthy eating and exercise because it's Christmas?
Despite the many myths and the so called miracle cures available to purchase, healthy eating does not have to bland, exercise doesn't have to be boring. It is all about finding the right balance. There is no rule book that says you can't have roast potatoes just think about how you are going to roast them and the types of fats available to you to use. Who says that pigs in blankets are a big no no if trying to lose weight? One cocktail sausage and a strip of bacon is not the be all and end all. If you are thinking like this then eating and drinking over the festive season is going to be very hard for you.
Don't do this to yourself - allow yourself to relax and enjoy it. What is fun about watching your family and friends eating and drinking freely while you are depriving yourself and hae yourself for it! Eat, drink and be merry. Just try not to over indulge and do a bit of forward thinking about what and how you are going to cook - this will make the biggest difference and friends and family will have no idea that you have only used a tiny amount of spray oil instead of inches of goose fat!
You may have already thought about your New Year's resolutions and if one of those is to get fitter then I look forward to welcoming you to CW Fitness in the New Year. I believe in fitness for all and more importantly feel good fitness. Regular readers will know that I would never prescribe an exercise that you would not enjoy - what is the point? You wont stick with it, get bored, not get the results you want and blame me! Hardly a good start.
So, you can choose from a wide variety of exercsie classes, sessions at the gym or home and personal training to get those results fast with me supporting, motivating and encouraging you throughout. There is loads os new stuff happening in 2009. My first bootcamp starts on 6th January, I will be introducing gliding, weights and mini balls across lots of classes to really kick start that metabolism!
If you need any more information please get in touch and I will do my best to answer all your questions and don't forget to sign up for the monthly newsletter for loads of fitness tips and advice to help you reach your goals.
MERRY CHRISTMAS AND A HAPPY NEW YEAR TO YOU ALL - HAVE A WONDERUL TIME AND ENJOY!
Sunday, 14 December 2008
BOOTCAMP DRAWS EVER CLOSER!!!
First things first.........................RAFFLE WINNERS. The raffle tickets were drawn at my Step 'n' Tone class at Upham yesterday (13th) and the winners are:
Rachel O'Dell 107
Patricia White 451
Becky & Trish (!) what about surnames!!! 80
You all win a mini hamper that contains lots of healthy and not so healthy goodies as well as the promised bottle of red wine (full of antioxidants as is the dark chocolate by the way!) There are also loads of health and beauty and make up samples to try.
Rachel O'Dell 107
Patricia White 451
Becky & Trish (!) what about surnames!!! 80
You all win a mini hamper that contains lots of healthy and not so healthy goodies as well as the promised bottle of red wine (full of antioxidants as is the dark chocolate by the way!) There are also loads of health and beauty and make up samples to try.
KICK START FAT LOSS BOOTCAMP
NEW YEAR............NEW YOU!
Have you tried everything to lose weight?
Then look no further as I have devised an effective Fat Loss Bootcamp where you WILL lose stubborn body fat with cutting edge exercises and no nonsense dietary advice and guidelines.
Picture this:
you feel fantastic
you jump out of bed with tremendous energy
your friends are all commenting in how amazing you look
your tummy is tighter and firmer than it has been in years
Are you more like this:
tried every diet going only to end up looking the same
sick and tired of feeling lethargic and fat
regularly visit the gym with no real results to speak of
frustrated and down right fed up with dieting
fed up with spending your hard earned money on promises of weight loss
wish your body was how it used to be
IT DOESN'T HAVE TO BE LIKE THIS
The Bootcamp works you in a way like never before and teh results will speak for themselves.
My Bootcamp is a fun, exciting and motivational way to lose weight, tone up and feel great. You are provided with all the expertise and benefits of 1 to 1 personal training but with the camaraderie and motivations of working in a group with others just like you!
Your workouts will be done and dusted in just 45 minutes.
Every exercise is specifically designed to effectively burn fat from your body.
I DON'T take you jogging!
The routines are fast paced and utilise every single one of the 600 muscles in your body.
I only do exercises that have a HUGE impact on your metabolism to keep you burning fat all day every day.
SOME INTERESTING FACTS
Long, low intensity workouts are not effective against fat loss.
Research shows that low intensity workouts done daily for 12 weeks showed NO effect on body composition (body fat) compared to dieting alone!
Research shows that short intense workouts are 9 times more effective at melting fat than longer ones.
My Bootcamp follows a strict plan of short, sharp and HUGELY EFFECTIVE exercises that utilise the whole of your body to maximise your fat burning.
WHAT I ASK OF YOU...........
You need to be 100% committed to this - if you aren't then it will be a waste of time. This is a regime to KICK START FAT LOSS and if you are 100% committed to this then the results will astonish you.
You need bags and bags and bags of enthusiasm!
You must be willing to participate in everything.
You need to adopt a 'never say never' approach.
You must be willing to keep going when things get tough.
Never 'shy' away from a workout.
The ability to smile and laugh no matter what!
THERE ARE LIMITED SPACES SO PLEASE CONTACT ME TO BOOK YOUR PLACE. THE WORKOUTS WILL TAKE PLACE OUTSIDE NO MATTER WHAT THE WEATHER!!
THE BOOTCAMP STARTS ON 6TH JANUARY 2009 FOR 4 WEEKS FOR THE BARGAIN PROCE OF £87. THAT PRICE INCLUDES ALL THE WORKOUTS, NUTRITION ADVICE, WELCOME PACK, EXERCISE CARDS AND RECIPE IDEAS. YOU WILL ALSO RECEIVE DAILY MOTIVATIONAL EMAILS AND TEXTS FROM ME.
GO FOR IT AND MAKE 2009 THE YEAR YOU CHANGE FOR GOOD!!!
Sunday, 7 December 2008
Morning all, firstly apologies for updating my blog a day late but have had internet issues all weekend!
Okay let's put some failry well know fitness myths to bed once and for all. How many of you out there are commited to losing weight but are not winning the war?! Let me ask you a question - how much cardio are you doing?
To lose weight, or more accurately to burn fat you need resistance work. Cardio is a fantastic form of exercise so don't get me wrong and think that I am condemning it - I'm not. However I do just want to clarify that spending hours on the treadmill or cross trainer is not going to get you the body shape or weight loss you are after if that is your goal.
I know that lots of you think you need to be pouring with sweat to lose weight and maybe there is some truth in that. I can promise you that if you did 3 sets of 15 weighted squats you would most definitely be sweating! There are countless exercises that you can do that will boost your metabolism.
Your metabolism is the one crucial element that needs to be elevated for sustained fat loss. Which is why the earlier you exercise in the day the better. As you gte older your metabolism naturally slows down so if that is coupled with lack of exercise and a poor diet then you really have your work cut out for you.
Sort it out now! Make yourself a promise that first thing in the morning you will do some form of exercise. Depending on the time you have available this could be a 90 gym workout, a home dvd a run or maybe just a few squats a lunges using your own body weight as resistance. You can mix and match cardio and resistance, just make sure you do what works for you and make it something you enjoy. There is nothing worse that training doing ana activity you see as a chore. Research shows (and common sense too!) that if you don't enjoy what you are doing then you will lose interest and give up within 8 weeks if you last that long!
Remember that weight loss is actaully FAT LOSS - you don't want to be losing fluid and muscle mass and one of the most effective ways to do this is through resistance work. You don't need to cut out cardio completely, your heart and lungs are very grateful for that workout, just remember what is most effective and match it to you.
Trying to lose weight is hard and the last thing you need is to working out really hard 5 times a week only to see now improvement. Those of you that attend my classes know that I mix a healthy dose of cardio with lots of resistance using your own body weight, bands, hoops, gliders - you name it and we try it! The reason - IT WORKS. You get the most effective workout that is fun, enjoyable and gives you the results you are after! If you are struggling with motivation then have a think about personal training as this may be the way forward for you and if you need to kick start your fat loss then I have just the bootcamp for you starting on 6th January. Contact me for more details and I will do a special blog all about it and what it can do for you next week.
Have a fantastic week.
Okay let's put some failry well know fitness myths to bed once and for all. How many of you out there are commited to losing weight but are not winning the war?! Let me ask you a question - how much cardio are you doing?
To lose weight, or more accurately to burn fat you need resistance work. Cardio is a fantastic form of exercise so don't get me wrong and think that I am condemning it - I'm not. However I do just want to clarify that spending hours on the treadmill or cross trainer is not going to get you the body shape or weight loss you are after if that is your goal.
I know that lots of you think you need to be pouring with sweat to lose weight and maybe there is some truth in that. I can promise you that if you did 3 sets of 15 weighted squats you would most definitely be sweating! There are countless exercises that you can do that will boost your metabolism.
Your metabolism is the one crucial element that needs to be elevated for sustained fat loss. Which is why the earlier you exercise in the day the better. As you gte older your metabolism naturally slows down so if that is coupled with lack of exercise and a poor diet then you really have your work cut out for you.
Sort it out now! Make yourself a promise that first thing in the morning you will do some form of exercise. Depending on the time you have available this could be a 90 gym workout, a home dvd a run or maybe just a few squats a lunges using your own body weight as resistance. You can mix and match cardio and resistance, just make sure you do what works for you and make it something you enjoy. There is nothing worse that training doing ana activity you see as a chore. Research shows (and common sense too!) that if you don't enjoy what you are doing then you will lose interest and give up within 8 weeks if you last that long!
Remember that weight loss is actaully FAT LOSS - you don't want to be losing fluid and muscle mass and one of the most effective ways to do this is through resistance work. You don't need to cut out cardio completely, your heart and lungs are very grateful for that workout, just remember what is most effective and match it to you.
Trying to lose weight is hard and the last thing you need is to working out really hard 5 times a week only to see now improvement. Those of you that attend my classes know that I mix a healthy dose of cardio with lots of resistance using your own body weight, bands, hoops, gliders - you name it and we try it! The reason - IT WORKS. You get the most effective workout that is fun, enjoyable and gives you the results you are after! If you are struggling with motivation then have a think about personal training as this may be the way forward for you and if you need to kick start your fat loss then I have just the bootcamp for you starting on 6th January. Contact me for more details and I will do a special blog all about it and what it can do for you next week.
Have a fantastic week.
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