A Change to Bluntisham Opening Hours

We have had to make a slight change to our opening hours at Bluntisham as we have to close when the shop does. Therefore we will be open:

Tuesday 29th December - 07:00 - 20:00
Wednesday 30th December - 07:00 - 20:00
New Year's Eve - 07:00 - 14:00
New year's Day - CLOSED
Saturday 2nd January - 08:00 - 12:00

Make every calorie count

Don’t worry – this is not another ’eat 1200 calories and exercise like fury and all will be well’ new Year post!

It’s a ‘have a think about what you are doing ‘post. 

Now, I like chocolate and I like mince pies and I could have my daily calorie intake as a mix of the two.  I could probably manage quite well.  I wouldn’t feel hungry and I would have a good sugar high going on.  However, many days of that and I would a) feel sick b) put on weight and c) deplete my muscles. 

What am I saying?  I am saying that it’s no good just counting calories.  1200 chocolate calories are not going to do you much good but 1200 mixed protein, complex carbs and fats calories will help to keep your body functioning well. 

Not sure of what a healthy diet looks like?  Call us, call in, we will be happy to help

Our Christmas Opening Hours

Some top tips for Weight Management over the festive period.

 

Deb's December Decisions- some festive survival tips you may like to use!

1. Perseverance

Look at you diary and plan when you will be able to exercise, even if this is reduced, make some time to clear your head and exercise. Preferably 3 times a week. 20 minutes of walking, running, interval training will help support all Christmas activities.

2. Realistic

With hectic schedules, family commitments, parties, work and Christmas activities keeping up a strict training schedule and nutritional regime is going to be challenging. Choose which sessions are important to you and plan them into your activities. Choose the occasions when you are going to give yourself a break and others when you are going to face temptation but want to make healthier choices, go with a plan and stick to one alcoholic drink.

3. Intensity

Reduce your training sessions and try interval or high intensity shorter sessions to reduce the time spent working out but ensure you are working harder. Run or train earlier in the day to make sure you fit it in and leaving you free to enjoy the rest of the day's activities. Even if you get up earlier to train this will leave the other end of the day to finish tasks before the holidays or enjoy an impromptu drinks session or party invite that is sure to arise over the season.

4. Food Facts

Consider keeping a food diary over this period this will ensure you remain mindful and monitor what you are eating. It will help to prevent mindless snacking and overindulgence if you are keeping track of what you are eating. Allow yourself the odd treat and if you do go overboard it will act as

a reminder to make more sensible choices the following day. Remember, that others may also want to remain more balanced over this period so when shopping ensure that the main shop remains largely healthy with the array of fruit and veg available at this time of year. No one can wade through 12 boxes of mince pies and 6 boxes of chocolates. So make choices for a few indulgent festive days and then  return to normal. Another way to view Christmas is to adopt the 5:2 approach. Aim to eat normally for the majority of the time, five days, train normally over this time and then then decide which two days you are going to just enjoy food without worrying about weight and  training. This will encourage you to maintain a healthy attitude most of the time but not feel deprived or that you are missing out on all the Christmas fun!

5. Set a goal for the new year or review the goal you are aiming to achieve with weight loss or training

 

Consider how you would be able to work towards it or at least maintain where you are currently over this period. Small steps that keep you moving towards your goal over this period are huge achievements and will keep you motivated and encouraged to adopt a balanced approach. Rather than letting it all go with a view to starting again in the New Year, you are more likely to "blow " all the good work you have done and put in this year with an attitude that simply puts your goal off for Christmas. Remember, how important your goal is to you and what it will feel like when you get

there.

 

6. Consider others

Taking time out to exercise can seem selfish at this time of year, so is there a way to build in doing a good deed or something that is helpful to others. Offer to take the kids out for a walk or bike ride while parents shop or wrap presents! Exercise for all and some fun too! Offer to walk the dog! Run or walk to the shops for last minute items. Deliver presents and cards on foot! Old fashioned carolling without a mince pie at every house will also bring a smile to others. Be inventive and have some fun you will be amazed at how many opportunities you have to build exercise into your daily activities, even over the holidays.

7. Balance

Remember that you do train and so can allow yourself treats, just use these wisely and ensure the treats you have are worth spending the calories on. Skip the shop bought mince pies at work or stodgy shop cakes so that you can enjoy your friends delicious home made pudding when you go for

dinner in the evening or at the weekend!

8. Be prepared!

An hour spent planning each week and the events you have to do, alongside your training and nutrition will pay huge dividends in the long run over this period. Know the calorific value of the most common trip ups and choose wisely. Enjoy the sessions that you have planned and don't feel guilty about the ones you have chosen not to do!

9. Relax

Build some relaxation time into your schedule so that you are able to take time out. It is easy to get overtired at this time and then make food choices that " keep you going" rather than recognising that those  chocolate or carbohydrate cravings may just mean you need to take a break. Meditation is great even if it's 10 minutes a day. Yoga and Pilates can be relaxing, try a class as many are light at this time as regulars are at Christmas events. This can build resistance in muscles as well as providing respite from festivities.

 

10. Enjoy! it's Christmas.

It is not the end of the world if you have that extra glass of wine or piece of cake, just remember to get back to plan the following day. Renew your goals, remember how far you have come and what you have achieved. Take the time to celebrate with family and friends and enjoy their company, it is not about the food! But the people you share it with. It's not about the exercise but about sharing the time with others, a walk can be a great way of engaging in a relationship both with adults and children alike and some fresh air always clears the head after a heavy meal or too much to drink.

Why your diet is making you tired

I don’t usually post whole article here but I thought this one was interesting.  It’s from ‘Running Bug’ and it’s a useful read until you get to the end and see who sponsored the survey!

Always read with caution?

Why your diet is making you tired

Do you feel like you can never quite catch up on sleep? Are you fuelling your days with coffee?

In our recent survey we asked over 1000 runners about their energy levels and diet habits- and the results are pretty eye opening.

So tired!

A huge 76% of you said you often feel run down and low on energy so we dug a little deeper and looked at your diet.

Over half the people surveyed said they don’t eat the recommended 5 portions of fruit and veg a day and 43% admitted to skipping meals and snacking instead. 

While 35% worry they don’t get enough iron.

A lack of essential nutrients, including iron, can cause you to feel constantly tired, but it can be difficult to get the required amounts in your diet especially when balancing a hectic work and family life.

Vitamin supplements can help boost your diet but almost half the people surveyed said this was not something they'd tried in the last few years.

Why do we need vitamins and minerals?

While vitamins and minerals don't provide energy they are needed to help your body run, keeping you at the top of your game boosting your immune system, aiding repair, and helping cells and organs work efficiently.  

Vitamin C is an important one as it helps protect and repair cells keeping them healthy and helps the body absorb iron, a vital mineral for runners. 

The approximate number of people suffering from iron deficiency in the UK is unknown as it’s often left untreated, simply pushed aside as tiredness but iron is crucial. 

The body uses iron to create haemoglobin, the protein in your blood that carries oxygen. Without iron your body struggles to produce red blood cells and less oxygen is transported to your muscles leaving you feeling lethargic and weak.  

This is especially important for runners who are using large muscles, increasing the need for oxygen to the muscles and have increased iron loss through sweat and urine. Low iron levels can reduce your running performance and general energy levels.

Calcium, along with vitamin D is also essential for optimal bone health, a healthy immune system and to reduce the risk of injury, inflammation and impaired muscle function. 

How to stop feeling tired

Increasing your intake of some vitamins and minerals such as iron and vitamin C can help increase energy levels, reduce tiredness and take your training up a notch.  

While most people can get all the iron they need by eating a varied and balanced diet longer distance runners need about 70% more iron than the general population. Eating iron-rich foods like spinach, red meat, oysters, and liver is a great place to start but for most runners diet alone is not always enough to reach adequate iron levels.

Specialist athlete supplement brand Spatone commissioned this survey on over 1,000 runners. For an extra iron boost try Spatone liquid supplement and consider taking multivitamins produced specifically for athletes. 

Trans Fats

More food advice – this time on trans fats

Trans fats are harmful substances added to foodstuffs to enhance their taste and extend self-life (check out some of the ‘use by’ dates on ‘fresh foods’) – according to the Guardian last week

A study in the BMJ says that cutting out the toxic fats found in cakes, biscuits and other products could save people from dying of heart disease and save the NHS millions.  Others have gone onto dispute this, saying nearly all industrial trans fats have been eliminated.  So, once again, what should we believe?

My take would be to be sure of what you are eating, cook from scratch as often as you can and avoid processed foods, ‘ready meals’ and shop bought cakes and biscuits.  I am particularly wary of foods like mince pies with sell by dates that are weeks ahead – keep it fresh is my advice.

Healthy Eating Plan

I am often asked for some meal ideas so when I saw this plan, from the British Dietetic Association for 2,000 calories a day, I thought you would like it

 Monday

Breakfast:

Yoghurt with berries, nuts and seeds  (100g yog, handful mixed berries, tpsp mixed seeds and 2 sliced brazil nuts)

Lunch:

Smoked salmon, low fat cream cheese and spinach sandwich on soya and linseed bread with cherry tomatoes

Dinner:

Sweet potato, spinach and lentil dahl  (100g red lentils and large sweet potato – enough left for tomorrow)

 

Tuesday

Breakfast:

Banana porridge (3 tbsp oats, semi skimmed milk, half a sliced banana and 2 sliced brazil nuts)

Lunch:

Dahl left overs from Monday

Dinner:

Parma ham wrapped salmon (one small fillet, 2 slices ham) with asparagus and 4 tbsps pesto sauce, 80 ml crème fraiche and handful of new pots

 

Wednesday

Breakfast:

Scrambled eggs with smoked salmon and avocado on soya and linseed toast

 Lunch

Shop bought on homemade tomato soup (add handful of lentils or black eyed beans and a handful of spinach to boost)

 Dinner:

Wagamama Cha han (2 small chicken thighs, 4 large prawns, an egg, rice; makes double for tomorrow as well)

 

Thursday

Breakfast:

Bircher muesli ( 3 tbsps oats, 1 tbsp raisins, grated apple, apple juice, 2 tbsps natural yoghurt

Lunch:

Wagamama Cha Han

Dinner:

Roasted veg frittata (1 onion, 300gm cherry toms, 100g spinach, basl, 100g ricotta 6 eggs; enough for lunch tomorrow) with spinach and rocket salad

 

Friday

Breakfast:

Yoghurt with berries, nuts and seeds

 Lunch:

Roasted veg frittata with spinach and rocket salad

 Dinner:

Spicy tilapia with green beans and sweet potato mash

 

And have fun at the weekends! 

Just A Quickie

The gym was empty and I asked Steve for a quickie.

Here’s the video that showed what we did.

Now, before you get all hot and bothered, what I meant was, ‘can you show me a quick workout because I have been doing the same thing for weeks’.

You know, when every time you go into the gym you do the same thing because its easy and you can kid yourself that you are doing some good?  Well, it happens to me too, so I have to challenge myself every now and again.

So Steve did this mini programme for me (we have written it down and laminated it – its in the programme box in the gyms) – and here’s the video – why not give it a go?

Just A Quickie!

Stand Up !

Did you know that just standing up instead of sitting down can help you get fitter?  A report published in 2012, which had analysed 18 research studies involving 800,000 people showed that standing more, watching less TV slouched on the sofa, walking in your lunch hour can all cut down the rate of death from serious illness. 

 

Take a challenge – see if you can do 10,000 steps every day this week.  Use a pedometer or your phone app and note what happens.  If you get home from work and you haven’t made it to 10k,how about a brisk walk round the block?  You will feel more awake and less like crashing and snacking – try it – let us know how you get on.

Are you getting enough sleep?

Those that know me well will know that sleep isn’t always high on my agenda.  If I get 5 hours a night I have done well.  This means that ‘double sleep Friday’ is important to me.

Somehow it has become a bit ‘cissy’ to want lots of sleep – but it’s actually absolutely crucial to get  a decent night’s sleep most nights.  What is the right amount?  Most studies suggest 7 hours a night.  Without that we function less well physically, emotionally and mentally and it’s really hard to lose weight. 

Sleep begins with a good routine (bath, quiet time, no caffeine and no electronic devices) , a cool bedroom and a note book and pen so that if you have a sudden ‘great idea’ at 3 a.m. you can jot it down and leave it till the morning. 

Try it for a week, see how much better you feel.  Yes, I know, I will try too!

Do you think that sugar content should be a legislative issue?

We are (rightly ) being urged to eat less sugar.  But do you think that taxing sugary drinks is a way of tackling this problem?

The British Medical Association (BMA) recent report tells us that 70, deaths a year are down to poor diet and ‘something needs to be done’.  We know (because I have said it lots of times!) that sugar is an empty calorie and doesn’t sustain us – so we need to keep our intake to a minimum.  But will increasing the price of sugary drinks necessarily stop our consumption of these blood sugar swinging drinks?

The BMA also wants fruit and veg to be subsidised to make them more affordable to lower income households.

It is reported that such taxes have improved health outcomes in other countries so perhaps it could work here. 

This is a political hot potato and more to it than meets the eye.  The big food giants hold some power in this country – can we risk upsetting them?

More to the point – will we stop our sugar filled drinks if they cost more?  Or could you just cut them out, cut the empty calories, stop the blood sugar swings, just because you know it makes sense? Think of your waist line!

So, you’re fat: does it really matter?

With so much emphasis on ‘body beautiful’ it’s all too easy to decide that being slim is just a celebrity driven fad.  Here are a few facts about body fat and our health that might encourage those of us with a few pounds to lose to make today the day to start work on our body!

So, what effect does being fat have on our body?

Sleep;  being overweight can mean that fatty deposits in the neck can interrupt breathing at night – this in turn leads to poor quality sleep and therefore feeling really tired during the day.

Gallstones; overweight people have increased amounts of cholesterol in bile, which can cause the formation of gallstones.  Gallstones give rise to inflammation, infection and pain, often resulting in the need for surgery.

Gastric reflux; did you know that there can be increased pressure around the stomach from excess body fat which can weaken the opening into the oesophagus which will cause food and stomach acid to leak out causing heart burn and discomfort

Fatty Liver disease; being overweight can lead to build up of fat in the liver and can progress to more serious liver problems

Joint and Back pain; carrying extra weight puts a strain on joints such as knees and hips, leading to osteoarthritis and pain.  Back pain also occurs when the spine is forced to carry to much weight around

Stroke; obesity is a major risk factor for coronary heart disease, giving rise to heart attacks and stroke

High blood pressure; people who are overweight are much more likely to have high blood pressure.  High blood pressure can damage blood vessels and cause heart attack and stroke. 

High cholesterol; being overweight leads to raised cholesterol levels which can lead to build up of plaque in the arteries which can increase blood pressure and lead to heart attacks and stroke

Metabolic Syndrome; a combination of health issues –

1, being overweight,

2, a large waist circumference,

3, having a high blood pressure,

4, insulin resistance,

5, unhealthy level of body fats

So,  ‘Metabolic Syndrome’  is a cluster of risk factors that can cause serious health problems such as heart attack, stroke & diabetes.

Type 2 Diabetes; people who are overweight are more likely to be insulin resistant – which can lead to diabetes as the body has difficulty controlling blood sugars.  Diabetes can lead to heart disease, stroke, kidney disease, nerve damage and vision loss.

Polycystic Ovarian Syndrome (PCOS) ; because being overweight can lead to insulin resistance, the body will try to produce more.  This can lead to the ovaries producing too much testosterone which interferes with ovulation problems, menstrual problems and fertility issues.   The presence of high male hormones in women can cause increased body hair, acne and irregular periods.

Cancer; being overweight increases the risk of getting some types of cancer, particularly breast, colon and oesophagus

Infertility and Miscarriage ;    being overweight can cause hormonal imbalances which can lead to ovulation and fertility problems.  Being obese when pregnant may increase the risk of miscarriage, high blood pressure, pre – eclampsia, gestational diabetes, complications during childbirth and stillbirth.

Fatigue; you carry a lot of extra weight around – you’re going to be tired!                                                                    

Skipping Breakfast

I have just read an interesting article on eating breakfast – it says that those who skip breakfast tend to be less healthy – Farshchi R (2005). But it might be because people who miss breakfast then go on to eat unhealthy foods during the day. However, a study in 2009 showed increased body fat in those who skipped breakfast, so there could be something in the breakfast lark?

How about giving it a try? If you usually skip breakfast try eating something before you go to work and see what the impact is. And I don’t mean those Crunchy Nut Cornflakes – go for sustainable carbs like Weetabix or porridge – you just might avoid that packet of biscuits for elevenses. Let me know what you think.

By 2030 that the majority of Britons will be overweight or obese

We are told that by 2030 that the majority of Britons will be overweight or obese.  73% of men and 63% of women will be overweight.  (Guardian 06.05.15)

 

Does it matter?  Is being fat just going to be ‘normal’?  Well, I think it does matter and I’ll tell you why.

If you are overweight;

 

·         You are at risk of diabetes

·         You are at risk of cardiac disease, high blood pressure and stroke

·         Your joints will ache from the extra weight

·         You will struggle to carry out normal everyday tasks

·         You will get breathless easily

·         You risk urinary incontinence

·         You are likely to have back ache

·         You might feel fed up with yourself

·         Your sex life might suffer

·         You are more likely to feel tired from carrying around extra weight (if you know how much extra you weigh – try finding something of an equivalent weight and carry it around)

·         Bits of skin will rub against other bits of skin and get sore

 Don’t worry – help is at hand !!  Get to one of our gyms (or if you live too far away – get in contact – we have a brand new on line system coming very soon) and take some advice

We can help with exercise programmes and nutritional advice (join our free weight management programme).  And we will be here to help and support you on your journey

What have you got to lose?

Being overweight doesn't matter? - part 3

Get an education when young

Why?  Because more educated people tend to have a healthier lifestyle and improved access to health care.  Also, it is reckoned that if you start off brighter then you have more to lose and will therefore stay cognitively functional for longer. 

Eat a healthy, balanced diet

‘It seems that a Mediterranean diet, high in cereals, fruit, fish and veg, may lower the risk of dementia’.  The Guardian suggests that ‘ A plate of fish, olives and tomatoes is probably better than a tub of vitamins’. 

Limit your alcohol intake

There is a broad consensus that too much alcohol is a bad thing.  Some studies suggest that being tee total might not be good, but that might be attributable to being less sociable, which is not good either.  Moderation is the key

 So, there you have it, there’s lots we can do to stave off the wretched condition – just think of that every time you come to the gym!

Being overweight doesn't matter ? - part 2

Continuing on from my previous post regarding a recent report that tells us that being overweight doesn't matter. Well I'm not convinced and believe its worth bothering to exercise and get healthy and there is evidence to support this.

 

Take regular exercise

The Director of Research and Development at the Alzheimer’s Society says that the 4 key evidence based strategies for preventing dementia are;

         Exercise

         Not smoking

         Healthy diet

 

         Looking after your heart

 

Of these, the most important is exercise (30 mins moderate exercise five times a week)

Look after your heart

Not smoking helps and managing your blood pressure, diabetes risk and cholesterol levels.  Some studies are suggesting that the sooner these measures are put in place the better the outcome, especially in higher risk groups.

Being overweight doesn't matter? - Part 1

I am going to post a series of logs for you in the next few days.  They are all taken from an article in today’s Guardian ‘Matter over mind’.  I am doing this because you might have heard about a report that tells us that being overweight doesn’t matter.  Well, that’s not quite the case, so I am going to give you the most up to date info on that and I also want to let you know why its worth bothering to exercise and to eat healthily. 

The longer we live, the more likely we are to develop dementia, there is no cure and it will usually manifest as impaired memory and possibly other symptoms such as reduced language, poor spatial awareness and loss of function.  The best course of action is prevention and we are going to have a look at what the most recent research shows us.

Watch your Body Mass Index (BMI)

You may have read of the report in the Lancet that said that being underweight in later life increases the risk of dementia.  However, the interpretation of this has been challenged and that some of this is dependent on when dementia is diagnosed (and how accurately) – the more balanced view from Gustafson from the State University of New York is that it is best not to be either under nor obese in middle age

Ladies - Would you like to get a flatter tummy and strong abs?

Ladies – do you know where your core is and how to strengthen it? 

 

Would you like to get a flatter tummy and strong abs?

Come along to Sexycise – the all women class where we concentrate on those important areas.  Classes on Mondays and Thursdays at our Willingham Gym – just phone to book your place.  Take it at your own pace and level – its as easy or as hard as you want to make it – oh – and you get a free recipe for your folder every week!

 

(No class on 6^th April as its Easter Monday)

Awesome Sexycise!

This week I was nearly in tears in a class.  Not out of frustration and no one was leaving – just because all the ladies in Thursday’s Sexycise were totally awesome.

There is about a 55 year age difference between the oldest and the youngest and various levels of fitness.  But every single one of the 10 in the class was amazing.  Every single one has improved since we started out.  They can do more in the minute they spend at each station and there is a huge amount of energy in the room.

We work really hard on building a strong core by using our abdominal muscles – its very far from an easy class – even if the music is a lot more gentle than most classes!  By keeping going and not giving in (we never use the word ‘can’t ‘ ) everyone can do 45 minutes of very demanding abs work.  I am so proud of them all.
And the icing on the cake that really got to me was the minute plank at the end – which everyone did – and considering 10 seconds was just a dream for some when we set out – no wonder there was a lump in my throat!

If you want to get this fit – come and join us – we do it all over again on Mondays and a new class starts on Thursdays at 19.45 – ring our Willingham gym to book your place - 01954 260985

Get Rowing!

There was a very interesting article in The Guardian Weekend last week asking the question are rowing machines worth it?

I know that this bit of kit can be peoples ‘least favourite’ but this article really does highlight the benefits of using it on a regular basis. It describes rowing as ‘one of the most efficient workouts around. When you row, you’re using your whole body – upper, lower, core – simultaneously’, praise indeed!

You will find rowing is more of a challenge than the cross-trainer and even the treadmill, so next time you’re in, give it a go!

If you have never tried it before just ask a member of staff for help, there are numerous workouts that you can try to make it more interesting. We wouldn’t want you getting bored!

Snacking

OK all you ‘snackers’ out there – here’s an idea.

I could live off snacks, I like nothing better than to graze throughout the day – now before you all tell me that its wrong – I know, so I make a big effort not to do that. However, every now and again I fancy a little something. Well, its Lent so its no chocolate for me.

I have found a great, healthy snack. (Yes, my latest craze before anyone says!) Apple crisps. Homemade apple crisps. Easy – get Bramley apples and slice into very thin rounds. Place on a baking tray lined with baking parchment and dust with cinnamon. Bake until a little crispy and dry, turn over and dry out the other side. Allow to cool and store in an air tight box.

Very tasty, very virtuous and part of your 5 a day – what’s not to like?!

Go to work on an egg

OK, so you’re not all old enough to remember the  ‘go to work on an egg’ campaign – but its still a good idea.

The humble egg has gained and lost popularity over the years.  Apparently in the 60’s the average egg consumption was 5 per person every week.  So much was popular then – flower power, op art, - I could go on.  When postage stamps cost less than the card you are sending and petrol came in gallons.  Shall I go on; I know – its boring!

Then, eggs were deemed to be ‘good for you’. However, along comes cholesterol and salmonella and eggs are definitely   ‘off’.  Edwina Currie springs to mind.

But its OK – they are back on the menu now.  Your cholesterol levels are, in part, governed by the amount of fat you eat, not the amount of cholesterol.   Hens are now immunised against salmonella. 

Eggs are protein rich, have a third of your Vit D RDA and only 66 calories in a medium egg. What’s not to like?  Very versatile so you should never get bored with them.  Cooked eggs are easier than raw eggs to digest and yield more protein than raw eggs.  So, get scrambling, poaching and boiling.  Easy, quick and cheap – you can’t ask for more.

My latest obsesion - a pedometer!

Want to hear about my latest obsession?

Those who know me well will know that I am inclined to get easily obsessed about things.  I will avidly drink water (that one is one I have stuck with) – anyone remember the ‘porridge from scratch’ that I brought in to work for my breakfast – fifty shades of wall paper paste once it got cold – yeuck!  Casting further back there was the very tight gym trousers ‘guaranteed to make you sweat’.  They soon went – you try working out in a wet suit!

Well, my latest is a pedometer.  This isn’t new – I’ve had one before.  The government recommendations are 10,000 steps a day. So, first job was to find a decent pedometer that didn’t cost the earth.  I know you can get various fancy ones linked to your computer, but I wanted an easy one that just counted steps.  I emailed a company and they have been fab.  They sent me 5 to try and the best so far is the one that I have been using.  It was really easy to set up, it counts steps, distance and calories and tells the time. Very unobtrusive – just clip onto your belt or slip into your pocket

There’s your challenge.  Now I think I am lucky to have an active job.  I was amazed about how few steps I do unless I make an effort.  I walk to work (OK, its not far!) and then I walk on the treadmill.  I consciously walk more and sit less.  Most days I can now get close to 10,000 but if you catch me anxiously pacing around, late at night, you will know why.  I will let you know what benefits its having – but I know that keeping active is bound to burn calories and keep my joints mobile. 

And great news is that the company have 15 ex demo – fully packaged and guaranteed for just £25 – that’s a £10 saving.  Let me know and I’ll get them ordered.  A quick and easy way to increase your activity and get your fitness levels up – who knows, you too might become obsessed!

More Sexycise

Calling all ladies.  We launched Sexycise last year and it has proved to be very popular – a great circuit class for women only, aimed at strengthening our core.  This class works our abs really hard (if you don’t know where they are or what that feels like – join us – you will soon find out!)

We know that strengthening these muscles can help with all sorts of activities in that area (now do you see why its women only!)

The really good news is that you can now do it twice a week – I have added Mondays at 19.45 to 20.30 to the timetable.  There is plenty of spaces so if you have never done this before – come along and join us, and if you just can’t get enough of it, come Mondays as well as the regular Thursday slot.

Just £3 for members and £5 for non members – so bring you friends too.  

Just ring the Willingham gym (01954 260985) to book your place

Workout together !

Do you come to the gym with your partner or to escape from them?

A study published in the journal JAMA International Medicine states that getting fit, losing weight or giving up smoking are all more easily achieved if your partner joins you!

Doing things together means that you can share each other’s success and occasionally share the frustrations too. Your partner can boost your morale and cheer you on! If you embark on a fitness regime together it increases the likelihood that you will both stick to it and achieve your goals.

A vigorous workout can also help reduce stress; afterwards you will both feel more relaxed and happy.

Finally, other studies have shown that the endorphins you get from working out also increase your libido. Now that’s a reason to get down the gym!

10,000 steps

We know that its good to move a bit, we know that we are aiming for 10,000 steps a day.

Now, 10,000 is quite a lot of steps.   It takes some doing and for many (if not most) of us we have to make a special effort to get to that many.  I was curious to see how many I did so thought instead of the guess ‘I am quite active, I must do that many’ I would actually measure the number.

There are plenty of ‘posh’ systems on the market – they will link to your computer and tell you to move if you keep still for too long.  I am sure they are great – but those of you who know me well know that I am not a ‘techy’ sort of person and I wanted to find something cheap and easily accessible.  I emailed a company that was selling pedometers on Amazon and they very kindly sent me a selection of pedometers for free.  We are trialling them now – we will let you know how we get on.  We are looking for one that is easy to set up, accurate, unobtrusive and not requiring any attention.

Once we know we will tell you how we got on  (and where you can buy your own).  So if you see me pacing around the gym, I am just ‘getting my steps up’, if you see me out in all weathers – don’t offer me a lift –I am  just ‘getting my steps up’.