Weight V Shape....

I'll explain the reason for this pic further down in my post ;)

I seldom weigh myself anymore, perhaps every 6 to 8 weeks just out of curiosity.  I'm more interested in body shape than body weight, to a certain point.

A female colleague of Derms saw my, admittedly posey Profile pic, on FB during the week.  She commented on my figure and asked what weight I was.  This particular girl watches what she eats and she trains.  Derms told her he didn't know but that he guessed about 11st 5lb, but she glanced back at the pic and said 'no way, you must be wrong! So he said that he'd find out for her and let her know.

This is the 'posey pic' taken last December.

Derms was telling me the story and asked me to weigh myself this morning. I'm weighing in at 71.4kg which is 11st 4lbs. He went back and told his colleague and this is the text I got this afternoon from Derms...about what his colleague said...."11st 4lbs?...she looks 9.5st.  Your wife has amazingly managed to disguise her weight with a toned, well maintained body.  I'd gladly be that weight to look that well". Needless to say, I was chuffed to read it.

So why the hell am I telling you all this?  About 4 years ago I joined Weight Watchers as my weight had spiralled up to almost..eh..*muffled* 13st.  I felt I hid it well because I'm tall but I knew it, felt it and my clothes did too.  Through point counting and work-outs, I eventually got down to my 'target weight' of 11st 5lb and got my Gold Card. So I was 11st 5lb then and I'm 11st 4lb now HOWEVER my body shape looks NOTHING like it did back then although there is only 1lb in the difference!!!

I had lost the weight but NOT enough of the inches :(

I was a size 14 back then and now I'm size 12, sometimes 10, with only 1lb in the difference in body weight.  The reason being, through resistance training I've built muscle which burns the fat, plus muscle weighs more that fat. I eat a balanced diet, drink litres of water and I don't count 'points' anymore :) Yes maintaining a healthy body weight is very important for overall health but hey what's the point in loosing the weight if it doesn't look like you've lost it?  You've got to flaunt your hard work!

I bought a lovely pair of ox-blood coloured leather looking jeans last night and the above heart-shaped tag was hanging from them. I did chuckle when I read it as there's no way that I'm 'super-skinny'...I'm 11st 4lb...but because I'm toned I can now fit into a pair of 'super skinny' jeans but I repeat..there is no way I am 'super skinny', not even skinny!

My cardio/respiratory and endurance fitness has greatly improved, and I'm also a hell of a lot stronger than I was back then.  I can now do 'real' push ups with good technique and I'm on my way to pull-ups (still in training for those). When I reach 11st, my goal then will be maintenance.

 
I'm looking forward to getting my qualification in Exercise, Nutrition and Personal Training so I can help others to reach their goals.

Sooooo, which would you rather, weight loss on its own or weight and inches lost...answers on a postcard please....

The latest 'posey pic' 44th birthday in Feb with a few more inches off :)

 



Stepping out.....

Step Aerobics

This is what me and 14 of my fellow students trained for all day Sunday.   Exam results for this will be given to us in two weeks. All going well we will each receive a certificate to allow us to teach it in the future. 

As you can imagine, as it was a day course it was extremely intense.  We sounded like a herd of water buffalo heading to the watering hole, 'sweated buckets' and probably smelled a bit like them by the end of the day too :)  What a workout!

I was first introduced to Step Classes way back in '93/'94 in a little gym on Clanbrassil Street called 'Slim Gym'.  Ah the memories....and my 'claim to fame' was that the wonderful Mary Black was in the class I went to and, as true as I'm sitting here, used to be on the step behind me and followed my moves during the class.  She had/has a fantastic voice but alas....no coordination.  I on the other hand had/have the coordination but not a note in my head. 

The gas thing is...little did I know that in years to come, one of my favourite bands, who I go to see on a regular basis, is The Coronas...and the lead singer Danny is Mary's gorgeous 26 year old son.  Feeling old or wha'?!   I felt even 'better' when the fine strapping Sean sitting beside me in class leaned over and whispered, after I revealed that I used to step back in '93/'94...."Pam, I was only 3 back then"....I smiled sweetly and thanked him for 'cheering me up'...grinning back he said "but you don't look it"...hey I don't care if he was lying through his teeth....I took the compliment....well it was that or cry :)

Anyhooo, here are some benefits of Step Aerobics:

It improves cardio-respiratory fitness, body composition and muscle endurance, in particular the Hamstring group (large posterior thigh muscles).

 

How Step Aerobics Burns fat

Step aerobics is an effective workout because it gets right down to the reason that people gain weight and become heavier than they want to: body fat accumulated from taking in too many calories. As you work out by way of step aerobics, you're actively increasing the amount of calories that your body burns; as you do so, you're making sure that your body begins to burn its stored fat. What's great about step aerobics is that the stored body fat it burns is also that pesky and annoying ring of fat around your stomach, long the subject of frustration in people of all ages. You also get a small bonus when you do step aerobics: parts of your body are also developed and shaped. The muscles in your upper as well as lower body get worked out.

Length of Time Needed to Burn Fat

Step aerobics are an effective way of burning your stored body fat and also, consequently, burning off calories that you take in. 450 calories are burned off in a 45-minute session of step aerobics. Imagine the implications that this holds. In just less than an hour, you're burning off almost half a thousand calories, allowing you to eat a corresponding amount of calories for that day without weight gain being a problem. Since step aerobics is also enjoyable due to the fact that it is often practised in a communal group setting, the time you spend doing it will seem more like recreation than actual exercise.

Derivative Benefits of Step Aerobics

Step aerobics is so great because it leads to the improvement of health in other ways besides weight control through calorie-burning. When you lose fat through this exercise, you are less likely to succumb to illnesses that being overweight carries with it, such as heart disease and other effects from obesity. Because vigorous exercising leads to the release of endorphins in your brain, step aerobics also has mental health benefits in that it betters your mood.

WOW look at the shoulders and arms on these girlies!  This is the advanced level, but you can also do this on your knees and gradually build yourself up to this level :)

As in this picture above, you can also do your MSE's as we call them (muscular strength & endurance) exercises on the step. This is strength and conditioning involving isolation of a muscle or muscle group, working against gravity.  It utilises body weight, law of the levers or an external weight as the resistance i.e. your push ups, tricep-dips, lunges etc.

* It is recommended that nobody does more than 3 step classes per week *



I may invest in a few steps so I can potentially give classes in the future. 

I wonder would anyone be interested in joining me?

Resistance is 'not' futile...

A little KettleBell training al fresco...

 Resistance Training..

...if you want to see results, resistance training is what you need to do! Yes I've mentioned it in past posts and keep mentioning it again and again and that's because I truly believe in it :) 

Here are the benefits of resistance training over steady state cardio:

• Improved strength
• Develops muscle tone
• Muscle balancing
• Enhances physical appearance
• Hypertrophy (muscular enlargement)
• Develops muscular endurance
• Improves general health and lifestyle
• Improved motor skills
• Enhanced sports performance
• Improved bone density, reducing the risk of Osteoporosis in MEN and women
• Decreased body fat levels (research as shown on individuals who followed an aerobic training plan for 30 mins X 3 times a week lost 1.4kg body fat in 8 weeks HOWEVER individuals who followed weight training + aerobic programme lost 4.5kg body fat and gained 0.9kg muscle)
• Promotes good posture
• Aids in rehabilitation - muscle imbalances, cardiac rehab etc.
• Encourages good range of movement

For every 0.5 pound of muscle you add, your body will burn 25 calories per day, just to maintain it, let alone further calories burnt training and further developing the muscle. This equates to 9140 kcals per year, or just over 2.5lbs of fat. 

So you can see that gaining and maintaining just 2.5lbs of lean muscle will assist in burning over 13lbs or 1 stone of fat over the next year! This is through lean muscle gain – add on the cutting out of bad foods, short sharp interval training, and you’ll be dropping fat by the load!

Why not buy a set of dumbbells to use at home :)

Have I convinced you?

I would love to hear any feedback or comments...



Go nuts...

I went nuts years ago...but enough of my mental health! I munch on a handful of Almonds and two Brazil nuts a day...and here's why....

Almond Nuts Health Benefits

Eating almonds in moderation promotes lower cholesterol levels, prevents heart disease and can help with weight loss.

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance. They also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut. They also contain amygdalin, also known as laetrile or vitamin B17, the controversial anti-cancer nutrient.

Heart-healthy

Almonds contain several phytochemicals including beta-sisterol stigmasterol and campesterol which is thought to contribute to a healthy heart. A handful of almonds a day helps reduce the risk of heart disease by lowering LDL, or ‘bad’ blood cholesterol by as much as ten percent.
Their high monounsaturated fat content, a key fat found in many Mediterranean diets, gives them much greater benefits than simply being cholesterol-lowering. Nearly every research study shows those who eat a traditional Mediterranean diet not only have a lower risk of heart disease and cancer, they also live longer.

Weight Loss Aid

For many years almonds were considered ‘fattening’. However, studies, including the Nurses’ Health Study and the Physicians’ Follow-up Study showed those who ate the most nuts tended to have lower body mass indexes. Although almonds are high in fat and calories, eating them in moderation can actually help with weight loss.
One study comparing two groups of dieters eating the same amount of calories found the group eating 500 of their calories from almonds lost more weight. One theory is that almond cell walls may limit the amount of dietary fat available for digestion, or for absorption. Therefore, it is a possibility that a small portion of the calories from almonds may not be completely absorbed by the body. Either way, replacing a given amount of calories in the diet with almonds will not equal the same in weight gain.

High Protein Source

As almonds are high in protein, around 18 percent, and contain virtually no carbohydrates, they are ideal for diabetics, pre-diabetics or anyone with blood sugar issues.

Anti-inflammatory and Anti-spasmodic

In Traditional Chinese Medicine, almonds are considered anti-inflammatory, anti-spasmodic, emollient and are also used as a tonic. They are also known as brain and bone food, probably due to their high calcium content. They help with alkalinizing the blood and relieve chi stagnation in the liver.
In Ayurvedic medicine almonds are used to strengthen ojas and are said to nurture self control and calmness of the mind and nerves.

 

Brazil Nuts Health Benefits

(Recommended daily allowance of one or two only)

Protection against Heart Disease and Cancer

Rich in the mineral selenium, Brazil nuts provide antioxidant protection and can help fight against cancer, heart disease and promote a healthy thyroid .

Like most other nuts, Brazil nuts contain heart healthy monounsaturated fats that can benefit cholesterol levels. However, what really makes them special is their high selenium content. Although not strictly speaking an antioxidant, selenium is an essential component of two important antioxidant enzymes. Selenium also works together with vitamin E, one of the important network antioxidants. Brazil nuts' health benefits include helping to protect against heart disease, cancer and thyroid problems.

Selenium

Selenium is an essential trace element that has been show to help protect against cancer, heart disease and premature ageing (need I say more...I may bathe in it). Although beneficial in small amounts, too much can be toxic. Selenium is not produced by the body so must be obtained through food and water. Along with the antioxidant health benefits of Brazil nuts, other good foods sources include garlic and onions, wheat germ, red grapes, broccoli and egg yolks.

Selenium and Heart Disease

Studies have shown that those who live in areas with high concentrations of selenium in the soil suffer less heart disease. Selenium plays an important antioxidant role in activating the enzymes that detoxify rancid fat in membranes. Secondly, human platelets contain more selenium than any other tissues which suggest that high concentrations of selenium in platelets may help prevent blood clots. Brazil nuts are one of the best sources of selenium, with one ounce containing a whopping 544mcg.

Selenium and Cancer

Although numerous studies link low selenium levels with higher cancer rates, including skin cancer, lung, prostrate and colon cancer, it is unlikely that selenium on its own is responsible. As part of the network antioxidant group, selenium is necessary for the body to make glutathione, which in turn, recycles vitamin C which then recharges vitamin E. By boosting the entire network,  Selenium gives the body the ammunition it needs to fight disease. Eating a few Brazil nuts a day and taking a good antioxidant supplement will ensure maximum health benefits.

I recommend throwing a container of these nuts or just a selection of nuts into your bag, or car or desk drawer (along with your bottle of water) for a quick snack whenever you get a little peckish...

They're better to munch on than that Snickers or Monster Munch :)

Par for the course...



"What's happening in the Soaps these days??!"

....that's a question I seem to be asking frequently....well I'm a woman, I miss my Soaps :(  My daughter thinks I'm running the risk of becoming a Nerd...I quite like the idea :) I'm going to give you a little update on how my course for a National Certificate in Exercise and Health Studies is going.  I'd almost forgotten over the weeks that that's what I was initially going to write about...oooops. 

I have to say, I'm enjoying writing this Blog and the feedback I'm getting, although not comment wise on the Blog, has been most encouraging. Friends/family have actually rang me, text me, private messaged me or emailed me to tell me how I've inspired them to:

1. Hire a Personal Trainer (hopefully they'll come to me when I'm qualified :)) although one friend is in The US....(have camel...will travel).
2. Join or rejoin their local gym and actually ask for a programme that incorporates cardio AND resistance training.
3. Buy work-out equipment for use at home/outdoors ie Kettlebells or Dumbbells.
4. Give Interval Training ago instead of just going for a walk (helps get you fitter and burn more fat)
5. Make small changes in their eating plan..always eat breakfast, eat every 3 hours etc.
6. Drink more water, 2 litres minimum and up to 3 if you can (not easy) a day plus a few mugs of Green Tea.
7. Join local Zumba and Pilate classes.

I love to hear all this positive feedback...keep it up peops...it will stand to you in later years.

Anyhooooo, my course.  Well I'm half-way through it at this stage, yep hard to believe. It is broken down into 4 subjects:

1. Exercise to music which incorporates training us to be able to safely instruct a class for a warm-up, aerobic class, MSE's (exercises using own body weight), cool down and stretches.  We had our first Task/Assessment for this last week and I was chuffed with an 'A+' for theory and an 'A' for practical :)
2. Sports Nutrition which is the study of food and the processes of growth, maintenance and repair.  Very interesting and I've picked up some good tips from this and have made changes in the way, what and when I eat.  We had a Task/Assessment for this two weeks ago and I was delighted with an 'A' :)
3. Resistance Training theory and technical. Which is training with machine or free-weights.  Extremely detailed and safety is paramount along with excellent instruction, guidance and technique.
4. Anatomy/Exercise Physiology the study of the structures of the body and the relationships among them and the way the body and body parts function.  I find this the most difficult of all the subjects, as do most of us....especially the physiology as there's a lot to take in.  Having said this, it is very interesting.

I haven't had an Assessment for the latter two subjects yet, however, they're-a-comin'. It's just a shame I didn't study hard when I was in school all those years ago...I had to wait til I'm 44 to get my first A and A+!  Non, je ne regette rien..ey...

My fellow students are just a great great bunch.  We're with each other 3 times a week so I'm really really going to miss them and this whole college experience when it's over but will always have the fond memories.  We talk, laugh, joke, eat, drink, support, encourage and listen to each other and even have our own private group page on FB for study tips as well as banter!  I can no longer relay amusing stories about the lads and their lack of coordination and dancing skills anymore, because they've progressed into right little movers...how inconsiderate of them!

Well basically that's it for now.  I just have to study study study and more so practise practise practise. I/we have to start putting together a full routine to include (safety check, warm-up, training zone, MSE's, cool down and stretches) for an exercise to music class which we will have to instruct in a few weeks....yikes! 

I hope I haven't bored the butts off you and just told enough but not too much?

I would love to hear any feedback or comments...

Thanks for tuning in :)

10 energy boosting tips...

One of my friends said to me "I just want to stop feeling tired all the time and have more energy"!  It's a common complaint....isn't it?!  So here are 10 tips that I hope will help :)
(btw thanks for giving me the inspiration to put this together)

Health experts say that we’re suffering from a nationwide energy crisis sparked by lifestyles that leave us hurried, harried and running on empty. Instead of fuelling up on coffee and chocolate bars why not try these healthy, energy-boosting tips?
 
1. Clock more z’s It’s no surprise that energy starts with a good night's sleep but in today’s busy world, I've read that experts say we’re shortchanging ourselves by about 90 minutes a night! Adults need eight to nine hours a night to restore and regenerate their minds and bodies, while children need 10 to 12 hours, and teens nine to 10. That's good 'deep sleep' we need.

Energy-boosting tip: Here's a little something I read but have to admit haven't stuck to it rigidly. Head to bed a half-hour earlier for the next few nights, then add another half-hour for a few nights. Continue adding to your sleep until you can wake up without an alarm, feeling refreshed. 

 2. Move it move it :) When you’re too tired to even think straight, exercising is probably the last thing you want to do, but it's true to say that you have to spend energy to get energy. Fortunately, any activity that gets your heart pumping for more than 10 minutes will increase oxygen to your system and give you more get-up-and-go.

Energy-boosting tip: I'm talking maybe a brisk 10-minute walk at lunch, 10 minutes of a 'kick-around' with the kids after work, 10 minutes of walking your doggie after dinner – and it all ads to 30 to 60 minutes of activity a day. Keep it going for 8 to 10 weeks and you will notice your energy levels soar ...but don’t stop after the 10 weeks. 
3. Pay attention to your breathing In general, without even noticing, we tend to take short, shallow breaths through our mouths and often we hold our breath without even realising it, especially when we’re stressed..I know.  So without even noticing it, we're depriving our body of oxygen – and yes less oxygen means less energy.  This is also something I'm working on
 
Energy-boosting tip: I try to concentrate on deep breathing a few times a day. Breathe slowly and deeply in and out through your nose – both to a count of at least five. Work up to longer intervals as you go along; feel your chest rise as you inhale and fall as you exhale...it is very relaxing. Eventually, you’ll do this automatically throughout the day and it will make a huge difference to your state of mind and energy level.

4. Make stress work for you It sounds odd but a certain amount of positive stress is good for us. The trick is to stretch ourselves a little beyond our comfort zone to find something that’s stimulating – but not too anxiety-producing.

Energy-boosting tip: Add some challenge to your life, whether it’s taking a writing or a painting class or learning a new hobby.  Or even start with a little 'Blog' :)

FOOD/NUTRIENTS...yep, here I go!

5. Don’t skip breakfast!! The word breakfast literally means "to break a fast," and your body can’t shift into full gear when it hasn’t had fuel. Eating food high in fat and sugar, or skipping breakfast altogether, will leave you feeling lethargic/sluggish all day. A healthy breakfast containing protein and complex carbohydrates, such as whole grain toast, helps keep blood-sugar levels balanced and stabilises energy.  Personally, I swear by a bowl of porridge sprinkled with Linwoods milled nuts and seeds.
 
Energy-boosting tip: You're more likely to succeed if  you plan ahead.  Perhaps cut up fruit the night before to add to cereal or a smoothie or if you're better at baking than me, make a batch of bran muffins to get you through the week’s mornings.

6. Stay hydrated.. (I wrote about the benefits of water/green tea in a past post) Lack of fluids is a major cause of fatigue since they transport nutrients and oxygen to our cells and organs. Water perks me up! We need at least eight cups (two litres) of fluids per day to stay properly hydrated. When I'm training it goes up to 3. Besides drinking water, you can get hydrating fluids from watery foods such as fruit and vegetables and from milk, juice and other noncaffeinated, nonalcoholic beverages. I carry water with me everywhere.  If I were to bump into you whilst out & about, and you checked my hand-bag, you'd find a bottle of water...no wonder it's so bloody heavy :)  I would also drink 2 to 3 mugs of Green Tea a day too.
 
Energy-boosting tip: Ditch the soft drinks/coffee and keep a glass/bottle of the clear stuff handy...and no, I don't mean vodka!

 7. Eat more often (I also mentioned this in a past post about  your Metabolism) Most of us know what foods we should be eating (less fatty foods and plenty of whole grains, fruit and vegetables), but it’s also important to know how to eat – that is, how to spread out healthy foods over the course of the day. Eating five or six small meals throughout the day ensures that your blood-sugar levels remain steady. It will also help to speeding up your metabolism which in turn will aid weight loss :)
 
Energy-boosting tip: Aim to eat every three to four hours. Keep high-energy snacks, such as nuts or dried or fresh fruit in your bag or at your desk so you can munch on something to prevent afternoon tiredness. I carry almonds and Brazil nuts (max of 4 of these a day) and some dried sultanas to snack on throughout the day

8. Keep an eye on your iron Sluggishness, especially in women, may be a sign of low iron? Women aged 19 to 49 need 18 to 30 milligrams a day of this mineral (eight milligrams after age 50), which helps the blood absorb energy-producing oxygen. If you suspect your iron level is low, have your doctor check it out. Don’t try to self-diagnose, since taking too much iron can damage your liver and intestines (and make you constipate...ugh)

Energy-boosting tip: Iron found in red meat is the most easily absorbed by the body. Other sources include seafood, whole grains and leafy greens.  These are best combined with foods or drinks rich in vitamin C (salad with spinach and mandarin orange, for example, or a whole grain breakfast cereal topped with strawberries) to help maximise absorption of the iron. To help you meet iron and other nutrient requirements, take a good quality multivitamin and mineral supplement, according to the label or your doctor. In general, the more you pay for these, the better they are. 'Store brands' can be of poor quality.

9. Strike the right nutritional balance Combine food rich in complex carbohydrates (such as a whole grain bagel) with a protein (such as an egg) and some essential fatty acid (also found in omega-3 eggs, fish as well as in nuts such as walnuts). Your energy level will remain higher for longer. Carbs are the preferred source of fuel for energising your brain (and body) and protein provides staying power.

Energy-boosting tip: Choose whole grain carbohydrates such as brown rice, oatmeal and whole grain pasta. Fibre helps keep digestive systems in top order, which keeps lethargy at bay.

10. You're proably NOT going to like this one...but....cut out caffeine

Resist the urge to grab a coffee when you need a jolt. Caffeine stimulates adrenalin release and blocks a relaxing brain chemical called adenosine, says Posen. "The net result is that it jazzes up your body and produces a stress reaction; once the initial jolt wears off you’re left feeling even more tired than before." Posen says 75 to 80 per cent of his patients say they sleep better, are calmer and more relaxed and have better energy after giving up caffeine for three weeks.

Energy-boosting tip:

Wean yourself off caffeine to prevent withdrawal headaches. Cut back by one each day until you’re down to zero. Keep in mind that caffeine is also found in tea, cola and chocolate *stop screaming*! DId you know that even decaffeinated coffee contains a little caffeine. If you don’t want to kick the caffeine habit altogether(and chances are you probably don't) limit yourself to one to two cups a day and have them before noon so the caffeine is out of your system by bedtime.

So did you find this useful...

are you going to give it a go?

I would love to hear your feedback...

...'small changes can make a big difference'