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’. 

Lose that middle belly fat

When women come into the gym and I ask them what they would like to achieve they almost always say that they want to lose some weight around their waist. And I am no exception to this!! So when someone gave me Marilyn Glenville’s book ‘Fat around the middle’ I was delighted.

I’ve read through this and want to give you a few hints and tips that I found – of course, you would need to read in more detail if you want to fully follow her three month plan – but here’s a few highlights. She suggests a 4 point plan;

nutrition

supplements

exercise

lifestyle

Those of you who work closely with me will know that this is very much the stance that I take. I’ll give you some nutrition & exercise tips. Supplements? Now that’s an interesting one – she suggests a variety of additional vitamins and minerals – a little bit of research showed me that a good multivit tab contains many of her suggestions. I use meal replacements that have 25% of my Recommended Daily Allowance in each pack – so I think I’ve got that one covered.

Lifestyle – well – that’s a real challenge. ‘Reduce stress and get more sleep’ is the key message – there is really good research that shows that the heightened cortisol levels associated with chronic stress and lack of sleep interferes with your insulin metabolism and therefore your blood sugar levels and encourages the storage of fat round the midriff. If you are struggling to lose that last bit of weight around your waist there is hope – learn to relax – turn off your computer, meditate, chill, learn to relax every part of your body. And get some sleep – how much are we talking about? Seven to eight hours is optimal – now, before you all say ‘in your dreams’, read the research – less is just not good for you – not good for your concentration, skin, digestion, weight, memory, sex drive – need I go on?! Again, those who work closely with me will know that this is my really weak area. I have always viewed sleep as something I squeeze in if there’s time – I am working hard to change this attitude!

As for exercise – its what we always say, a good mix of cardio and weight work throughout the week. At the very least – get your 10,000 steps in every day – we have some pedometers on the way to test – we will let you know which we like the best.

Nutrition – now that Christmas is over lets get focused again – keep the simple carbs down – take out white bread, white pasta, white rice, sugar (check the labels – lots of sugar is hidden in foods), keep the protein up. Make every calorie count – so no ‘empty calories’ – don’t eat what doesn’t nourish your body (yes, I do mean crisps!). Keep the alcohol down – give your liver a break – and lose lots of useless calories! If you want to know more – let one of us know next time you are in the gym- we can help you plan your food.

But here’s another challenge – love that fist cup of tea of the day? Has to go to lose that belly fat – the caffeine burst sets off the stress levels – she even suggests that milk isn’t too good for you. And my other early morning staple? A banana – and guess what – fast release carb – should be losing that for three months.

Now, this is a real challenge for me – change lots of things in my life – shall I go for small steps or a big blast ? Watch these pages (or my waist line!)

Proof that hugs are good for you!

Hugs are one of those things that you often know makes you feel better, but did you know that there are actual reasons why this is the case?

A hormone called oxytocin is released in response to touch.  Touch such as holding hands, hugs and massage.  Oxytocin is a chemical in the brain that can help to lessen anxiety and decrease stress , its known as the ‘love or cuddle hormone’.  Touch stimulates oxytocin to be released via nerve pathways and the oxytocin lowers cortisol levels, heart rate and blood pressure.  Studies have also found that oxytocin can encourage positive thinking and optimism.

Hugs can make you more relaxed and can enhance your immune system by changing the way your body handles stress. 

So what’s not to like about a hug?  Even a 10 second hug has been shown to be beneficial in raising the levels of oxytocin. 

It’s the season of good will – give a hug, it will be beneficial for both of you!

Feeling Festive (and fat?)

I don’t know about you, but I have mixed feelings about Christmas.  I love the Christian celebration part but struggle with the cost and the emotional turmoil.  And there’s the calorie overload and the very thought of feeling ‘out of control’ of food, exercise, sleep, alcohol and myself!

Perhaps, like me, you have two competing voices shouting at you;

‘Go on, its Christmas, it doesn’t matter just once a year’

‘You know you will regret those crisps and nuts.  You know that when you next step on the scales you will wish you had never seen a mince pie, far less eaten so many’

Does this sound familiar?  Chuck a glass or two of alcohol into the mix and you can quickly lose your way.

At Forefront Fitness we know that a bit of planning can make all the difference, here are a few tips that might help to make it all that bit more manageable.  These are all about going out to a restaurant but I reckon they would work just as well for a family get together anywhere;

·         Plan your night out

o   Be extra careful during earlier meals in the day

o   Be extra careful the day before and the one after

o   Then you can feel good about going out

·         Ring ahead

o   Check out what the restaurant has in the way of healthy options and decide to look forward to these

·         Tell others in your party about your eating plans

o    that way they are prepared and can get their comments out of the way before the big event

·         Have a small snack before you go out

o   Then you don’t get to the meal feeling ravenous and eat everything that is put in front of you

·         Eat slowly and mindfully – make a special effort to really notice what you are eating and enjoy it

o   Think quality, not quantity

·         The 80% rule

o   Eat until you are 80% full – give your head a chance to register all that food

o   Don’t leave the table feeling ‘totally stuffed’ – its really uncomfortable!

·         Ask for food in a restaurant to be prepared how you want it to be – there’s no need to make a fuss, a discreet enquiry will do the trick

·         Eating out is about being sociable not a competition to see who can eat and drink the most!

o   Enjoy healthy food

o   Enjoy the company and the conversation

o   Enjoy the evening without feeling bloated

o   Enjoy fruit and veg

o   Choose higher protein, lower carbs options

o   Keep creamy sauces, pasta, bread & deserts to a minimum

·         Keep hydrated

o   Increase water intake during the day to help flush out later

o   Alternate alcohol and water

·         Be proud of what you are doing, others may well follow your lead!