'Strong' Is the new 'Skinny' for Women

Yes, I've written before about the benefits of weight training for women...you may as well say that I swear by it :) From how it can help prevent Osteoporosis, help burn body fat whilst also adding symmetry and balance to your body. My entire body shape has changed due to resistance training (and a careful but not strict, eating plan). I met a girl at the gym on Monday morning, who hadn't seen me in about 10 months and she said..."Pam, what have you done...you look brilliant...you've transformed yourself"...made me smile and proud of my achievements :))

When you mention resistance/weight training to a lot of ladies, they get an image of the top left picture, when in fact that's not the case at all.  Only last week, when I sat in on a first time assessment at the gym did the girl say to us..."I don't want to end up looking like Jodie Marsh"! I chuckled and informed her that Jodie is a 'Body Builder', size 6, has virtually no body fat due to gruelling workouts of 3 hours cardio and 1 hour of weights daily, endless hours of posing and flexing, no alcohol, eating lots of protein and good clean carbs, protein shakes all held together with commitment, dedication and determination. Eh... not for me either.  However, at the end of the assessment she turned to me & said..."I want arms like yours"...I did laugh....now that you can aim for.

This type of training will have you looking stronger, leaner and fitter.

REMEMBER, MUSCLE BURNS FAT!

Also, when you weight train, you release endorphins that give you a feeling of happiness and well being and you will also have an increased energy level.  Weight training is the fountain of youth..it exists in the gym (or a PT session with me *smile*) in the form of barbells, dumbbells and kettlebells!  It has been proven that exercise helps to keep the fast twitch fibres (strength fibres) active, which start to deteriorate as people get older.  Good examples are Jane Fonda, Madonna and to a more 'down to earth', 'normal' extent me...I don't think I look and certainly don't feel my 44 years...we have our 'fountain of youth' fix every week :) If all of that is not a good enough reason to weight train...I really don't know what is? Hey, an hour on the treadmill reading a book you could burn 300-400 cals, tops.  Have a cappuccino and a bikkie afterwards and it's all wiped out in a frothy moment.  One hours weight training will burn calories for the next 2 to 3 DAYS, while your body repairs to get you ready for the next weight workout.

Lifting weights will give you a sculptured, toned, healthy and youthful-looking body...sooooo get pumping ladies :)

If any of you readers, ladies or gents, are interested in training with me where I can assure you of good advice, motivation, monitoring along with a damn good workout to help you achieve YOUR goal...(as one of my PT client's describes me "nice but firm")

please message or email me on pam.feb@hotmail.com

Just did it ;)

It's a start :)

..I got a laugh when I first read this t-shirt & just had to buy it!

Foraging...

Quite a few people have asked me lately about what foods I eat or to eat for general well being.  I'm not a qualified Nutritionist however I did study Nutrition in college

so can offer advice.

SEEDS :)

These little fellas are nature's most concentrated source of nutrients and they really are invaluable to your health.  I would highly recommend eating a variety of seeds daily. 2 tablespoons sprinkled on porridge, in yogurt or over salads etc.

The are high in Fibre and Omega 3. 

Fibre helps to pass digestible and indigestible food through the digestive system and the insoluble fibres 'scrub out' the system as it passes through the body before we...

well ye know yourself.

Omega 3 is needed for blood clotting, the immune system, lower your risk of heart attack, protects the nervous system and cell membranes in the brain.  I'm also trying their Omega 3 capsules at a fraction of the cost of some other brands.

I was spending a small fortune on a certain brand of milled seeds until I popped into Aldi last week and came across their range.  It must be fairly new to the stores as I never noticed them before (see pic).

...plugging Aldi products!

There are selection of 4 foil packs to choose from:

Milled Linseed, Gojiberries, Sunflower & Pumpkinseeds

Linseed Crunch with Cranberry & Almond

Milled Linseed with Sesame, Blueberries & Raspberries

Golden  Linseed Crunch With clusters of Linseed, sunflower/pumpkin seeds & honey

They are all ONLY €2.79 each..yes...€2.79 :)

I was paying €6.00 or €7.00 per pack for the other brand!

They also stock a small selection of natural nuts ie walnut halves, almonds etc which are much more reasonable than other brands and a selection of Fruit Mixes and dried fruits that are ideal for snacking or for topping off your morning porridge (that's what I do).

I eat 10 almonds every day as they are the most nutritious of all the nuts, I'm sure I've written about these super guys in a previous Post but the list is endless.  I also have 3 Brazil nuts a day. Brazil nuts are particularly healthy due to their high selenium content, which makes their protein content "complete". This means that, unlike the proteins in most plant products,

Brazil nuts' proteins contain all the necessary amino acids .

Finally, if you're a Green Tea drinker, they also stock a selection of Green Teas infused with either Earl Grey, Jasmine or plain for €1.79

I was paying €4.99 for another range!

I've also written about the benefits of drinking Green Tea in a previous Post. 

3 mugs a day.. if you can stomach it?  It is an acquired taste :)

Their Effervescent Vit C (which is, like the green tea, is a source of antioxidants which contribute to your body's defences) is also being given a shot as I don't always eat as much fruit as I should....

All of the above washed with 3 litres of water a day and

'Bob's your uncle'!

I would love to hear any other suggestions or comments...

makes me feel like I'm not talking to myself.... 

Is there anybody out there?!

(starting lyrics to my favourite song...)

I'll be back...

..Just Did It..

Hi Honey...I'm hooooome!  Did you miss me?...don't answer that :)

I've been off the scene for a while.  The last you heard of me I was studying for my exams..Jaysus I became a recluse and a nerd...two things that aren't usually associated with my name :) Oh and as you can see..got a bit of training in too..!  Btw I don't look like this all the time..only when I flex. I needed to do 'strength training' to achieve my goals of real 'Push-ups' and 'Chin-Ups' :)

Well we started our exams on 'D Day' June 6th with Anatomy, Myology & Physiology...100 questions and needing to get a minimum of 60 correct. The following Monday we had Sports Nutrition and Exercise Principles...yep another 100 questions with a need for at least 60 correct.  I'm feeling quietly confident!

On the Wednesday, I was part of Group 1, along with 5 of my other buddies for 'Exercise to Music' Practical.  2.5 hours of the same music, the same feckin' faces (however pretty), similar monotonous routines, sweat and nerves teaching our fellow students and their 'guest' to a full 'Exercise to Music' workout *groan*.  It wasn't easy....especially as some of the 'guests' had two left feet, no coordination, no rhythm, no stamina or in some cases all 4!  This took a lot of observance and correction.  However, I got stuck in, put my 'all' into it...made a few silly mistakes, but I felt it went well and I got very good feedback :)

My final exam was my 'Resistance Training' Practical. I had to introduce my client 'Dermot J Keyes' to the gym and all of it's equipment for a full body workout.  Doesn't really help when half way through, he jokingly tells the Examiner that I sound like his mother calling him 'Dermot' (I always call him Derms) and ordering him around..thankfully Noeleen has a sense of humour!  I felt the exam went well, but I could have done without smackng my head off the barbell during my 'client's' lunge...had a lump but kept going...at least it wasn't his noggin...FAIL!

Anyway....we have to wait 5 more weeks for results.  In the meantime, I'm attending a 10 week 'Start Your Own Business' course with Fás.  With all the different nationalities attending...I jokingly call it my UN course.  I love meeting new people and learning something new so I'm enjoying it. 

Happily I managed to secure Work Experience in my beloved home from home...Westwood, Clontarf.  I was absolutely chuffed to 'get-the-nod'.  I'm being offered 10/15 hours per week for the next month :)  I started bright-eyed and bushy-tailed on Monday morning.  I sat in on new client assessments, new programmes for existing clients, half demonstrated half took part in a Rip60/TRX class, put back weights that the 'big boys' leave lying around grrr, chatted with people I train with, who were surprised to see me there in a different capacity and just generally soaked it all up.  As I said to a few people later that day, if you'd have told me a year ago that I'd be doing this now, I wouldn't have believed you.

The next thing on my list is to do my Sports First Aid course, along with 12 of my college buddies on July 22nd.  Our NTC exam results should be out around then too and all going well...I'll be ready to go!  I have already had enquiries which is very encouraging and I appreciate the vote of confidence. 

I love to train, I love the way it makes me feel, I love that way it makes me look and I look forward to helping others achieve their goals.

Thank you to all of you who have read my Blog over the months or sent me PM's, emails and texts with your comments/feedback and well wishes.  I look forward to your continued support and remember......

If you really want to do something...go and do it!

The Hazy Finish Line...

Oh here I go, the finish line is in sight
So I'm stuck into my text books morning, noon & night
Exams are starting on the 6th of June
And when they're all over I'll be over the moon
Anatomy, Myology, Physiology, tough by admission
Exercise to Music, Weight Training and Nutrition
At this stage we all have a pain in our arse
Meeting 3 times a week & our free time is sparse
Having said that when it's all over I'll sob
And from August onwards it'll be...
.."gizza job"?

Good luck to all out there sitting exams in the next few weeks :)

Reaching goals...

...it's always good to score ey? I've reached my training goals in 3 months :)


I told you back in February that one of my goals for the Summer was to be able to do 'real' push-ups, feet together, chest to ground with perfect technique....I am happy to report that I can now do 10 of these :)  Obviously I will build on this as there are so many advancements to the basic 'push-up' but am so happy to be able to belt out the 10 'real' basic ones!

...like so :)

My second goal was to be able to do a 'pull-up' (the best exercise for strength) as you're lifting your own body weight. As these are hard, very hard to do, and especially for us females who naturally don't have the upper body strength that our men do, I had to start training to do 'chin-ups'.  The difference between a 'pull-up' and a 'chin-up' is the positioning of the hands on the bar.  'Pull-ups' have a wide forward hand grip, requiring a lot of back strength, whereas the 'chin-up' has a closer grip with palms towards you so you get to use your biceps and back.

I had to start with eccentric 'pull-ups' which means instead of starting at the bottom of the move, I start at the top and lower myself down very slowly over a certain amount of seconds.  Obviously, the slower the better and you're easing your body weight down with your back and arms!  When I started, it was 8 seconds from top to bottom...now I'm at 30 seconds.  Yesterday, for the first time, I attempted and I did 2 'chin-ups'.  Not very impressive you may think, but until you've tried it, you won't appreciate how much strength is needed to achieve this.  I must confess, with all this back and upper body training, my shoulders and back are looking 'very well'. I'm building lovely definition in my Lats (large back muscles).  This is all thanks to the 'push-ups' and the eccentric 'chin-up' training :)

end phase of eccentric 'chin-up'..

'pull-up'..THIS is what I want to be able to do ;)

So here I am smiling at my achievements :)  Early stages but I have the (pardon the pun) back broken of both exercises.  All I need now is to 'change my grip'..(easier said than done) with the 'chin-ups' and increase my 'reps' of both exercises (1 movement through its positive & negative phase) and in time 'sets' (number of reps).

Set a goal, set a date and work to it. 

If you do, you'll get there.

Soooo, have you any goals?
Would love to hear from you..

Mind the cracks....

crrrrrracccccck :-/

....noooooo 'mini-melts' are not sweets, or maybe they are but that's not what I'm talking about.

This whole new venture of mine finally caught up with me last week.  The 3 days of college, the studying, a particularly difficult task I had to hand up, finding time for actual training and time for close and extended family, looming exams and 'worrying' if it will all be worth it....I cracked!

I was uncharacteristically quiet, often moody, prone to bouts of sobbing, snapping at people who didn't deserve it and just basically drained.

The final straw came for me in college on Saturday morning when I performed particularly poorly at a resistance training assessment and got very disappointing feedback.  I'm not ashamed to say that when I received my feedback and everyone had gone, I scurried to the toilets, locked myself in a cubicle and sobbed quietly (for about the third time that week).  After a little while I composed myself, put on my shades to cover my pink eyes and for the first time since starting my course, lunched alone.  I couldn't face any of my buddies...I couldn't face anyone, I needed to be alone to wallow.  On the plus side, my Exercise to Music assessment in the afternoon was spot-on and I got very good feedback from the Tutor and my buddies :)  Taking the rough with the smooth ey...

D took one look at me when I came home and knew there was something amiss.  When he asked and put his arms out, my chin wobbled like a childs and told him all as I sobbed into his chest for a few minutes.  I just needed to get the 'crap' of the whole week out and out for good.  Anyhow, if we are to succeed we need to turn every negative into a positive.  I now know where my weaknesses are and what I need to work and improve upon.

On the positive side once again, we had our Fitness Assessment last week and physically I'm in super shape.  The only time I was possibly fitter was when I was 26 years old, the year before I had Emma. 

For a female in my age bracket, my results were way above average and I bench-pressed (chest) my 1RM strength (max weight lifted once) of 45kg..chuffed :)

My vital statistics are 38", 30", 34" (38" but mostly back not boob :(..)  My BMI is 24 and my body fat is 25%.  I am above average for back strength (almost doubling the female average), above average for push-ups, abdominal strength, grip strength and sit 'n reach (flexibility).  Not bad for a 'mad aul wan' as Emma affectionately calls me!

'Mad aul wan' at work :))

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'

Weight Loss....

This is well worth a read....I am not claiming credit for writing it, it was written by a Sh1t-Hot Personal Trainer in Cardiff whose Blog I follow.  I just thought I'd share it with you :)

Weight loss is primarily about food, and what you do, or don’t consume.

I’ve had clients who have stated at the initial taster, “I don’t mind exercising, but I don’t want to change or limit what I’m eating or drinking” Really?

So exercising for 2 hours a week is going to get the fat dropping off you, while you still indulge in a takeaway once or twice a week, a cake or chocolate bar once or twice a day, and that big drinking session on Friday and/or Saturday night?

Dream on……! Exercise and nutrition is a joint package, it’s a lifestyle, and surely we all want to be fit, look good, and be healthy?

If you look at food and exercise in terms of calories you’ll see why food and fluids should be looked at initially. If you ate a chocolate bar or a cake that could quite easily total 200-300 calories. To expend that many calories through exercise, you would have to do a x 20 Minute WOD, at a high intensity level. Which is easier? A 20minute WOD or not eating a chocolate bar or cake?

(If you’re saying, “but I like them!” that’s fine once a week if you’ve been sensible the rest of the week, but if not, you seriously need to re-address and look at your goals! – you know who you are!)

Men and women are consuming too many calories above their recommended daily allowance; They’re often eating 1000 kcals more daily.

It is far easier to reduce your calorie intake than it is having to exercise more.
Always think about food in terms of exercise calories, it will put things into perspective.

Three pints of beer is about 600 kcals, a few glasses of wine will be over 350 kcals. A meal out, or a takeaway, can easily total up to over 1000kcals, which is half a recommended man’s intake and 2/3 of a woman’s intake.

If weight loss is your goal, it will all come down to your food and fluid intake, bottom line. Remember even if the food is small, it may well be energy dense and hold a lot of calories. Control what you’re eating and you will reach your ideal weight, and combined with our exercise sessions, you’ll be looking and feeling great too!

Food is one factor YOU can control. YOU are in charge and responsible for yourself!

I can guide you and push you each and every day to follow my Healthy Eating Plan, but I cannot control what you put in your Mouth.

Well written...it's definitely
..Food for thought!

Let's go back outside....

Day 2 of ... 'taking it outside' :) Following on from my basic KB swings I then moved on to a one-armed Overhead Press with Squat. It takes a little while to get this technique right. You're holding the lighter KB(12kg for me but work to your own capability) behind your tricep (back of upper arm)/shoulder. Squeeze your armpit so that your Lat (side of upper back) touches your tricep. Press bell straight up by squeezing everything tightly and keep the movement slow and controlled. Your forearm remains vertical throughout. On your downward move, come down to a squat and then driving through your heels rise up and push through to the Overhead Press. Don't stop halfway up and turn the exercise into a shoulder press....drive through the heels and make it one smooth continuous move. It is not easy...it will burn...but it will be worth it in the long-run ;)  If you're finding it too tough with the squat, just leave the squat out.  Just work to your own capability...you will get stronger and you will improve.

 

If you can, do 3 X 20 of the Double-Arm Swings and 3 X 10 of the

Overhead Press with Squat. Failing that, just do as many as you can with good

technique as this is more important than the reps :)

I did some 'Burpees' and some 'Jumping Jacks' between my sets just to keep my heart-rate up or you can 'Jog-On-The-Spot' WITH high knees. 

You could also do some 'Planks' or some 'Push Ups' if you preferred to keep the work-out 'low'.

Advanced 'plank' with raised leg. Basic with both feet on ground. 3 X 30 secs hold

The plank is one of the best endurance exercises for abs, core, hips and back. Build a hard core with this deceptively simple exercise. Squeeze everything, don't let your back sag, don't push your bum in the air, remain perfectly straight and strong!  The longer you can maintain this pose the better/stronger you'll become :)

Press ups on your knees or on your toes.  As many as you can for 30 secs

Benefits of Push-Ups to Women

Women typically have less upper body strength than men. While there has been an increase in womens' weightlifting, many women are not comfortable lifting barbells and heavy dumbbells. Push-ups can be the great equaliser. Women who do push-ups can quickly build strength in the chest, upper arms, forearms and wrists. Doing three sets of 10 to 15 push-ups is a great starting point for women who want to get stronger.

Building Core Strength

In addition to building upper body strength and gaining more power in the arms, shoulders and hands, push-ups done with the proper form will help build the core muscles in the middle of your body. To do push-ups properly, your elbows must be fully extended at the start and end of a push-up, your toes should be on the floor and your legs, hips and back should be straight.

As I mentioned before, I'm training to achieve this proper push-up...chest to ground, feet together, on the toes 'n all that...I'm fit and relatively strong, but I find it tough.  It's a goal and a real challenge for me.  I hope to have improved greatly by the Summer.  I'll keep you posted.

All comments, suggestions, feedback welcome.

I would love to know what you all think..

Is this of any benefit to any of you?

I'm having fun with it and would love if you could too :)

Now, get out to that garden....enjoy!