Tuesday, 29 December 2015

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

Monday, 28 December 2015

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

Tuesday, 8 December 2015

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
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.