Yearly Archives: 2019

December 16, 2019

5 WAYS TO FIT FITNESS INTO A REALLY BUSY SCHEDULE.

Here are 5 must-dos for staying motivated and on track when time isn’t on your side.

1. Work out why
Understanding what drives you to work out and what you want to achieve will help keep you focused on your goal.

2. Map the way
Struggling to make regular runs or training session? Giving yourself a goal will really help. Work out what you need to achieve and by when, and make a training plan that helps you get there.

3. Have a laugh
If you’re somebody who lacks motivation, training with a group or a friend means you’re more likely to look forward to sessions than dread them. When you enjoy it, working out becomes more of a hobby, and sometimes the accountability means you don’t allow yourself to miss the session.

4. Prep, prep, prep
Plan your week in advance and review it each Sunday night. Always put in one more session than you need – if you plan four sessions and only do three, then you’re still winning. Get your kick ready and packed each evening instead of rushing around in the morning.

5. Be realistic
Start small when it comes to goals and ensure they are actually achievable – you’re less likely to fail that way. Progress takes time and it’s unrealistic to expect huge changes immediately.

December 2, 2019

SQUATS: SIGNS YOU’RE DOING IT WRONG.

1. Your knees fall inwards. This can put pressure on the ligaments in the knee and lead to injury. Upping the strength of your inner and outer thighs will help – try llateral walks with a resistance band around your ankles.

2. Your lower back hurts. Adjust the distribution of your weight until you feel the tension in your legs and glutes instead of your back. If your lower back aches, brace your abs to keep it neutral.

3. Your heels rise. Keeping your heels planted firmly on the floor will help you push back up to the starting position effectively. If they come off the floor, it will knock your centre of gravity off-kilter and prevent you from recruiting your hamstrings and glutes properly.

November 15, 2019

WHAT’S THE BEST WAY TO TREAT POST-WORKOUT ACHING MUSCLES AND SPEED RECOVERY?

Lactic acid build-up is often blamed for post-workout muscle soreness, but lactic acid isn’t the problem; it breaks down quickly and is no longer present when the muscle soreness hits.

Why muscle soreness occurs is still a grey area, but anti-inflammatory herbs and spices can help: ginger, oregano and rosemary in food as a tincture or in essential-oil massage. 

Turmeric is great to have daily with a little black pepper to enhance absorption. Aim for a teaspoon of turmeric per day. 

Tart cherry juice has been shown to lessen pain and improve strength recovery in athletes at 2 cups per day; it also helps you sleep which is important for muscle repair. 

Beta-glucan-rich medicinal mushrooms, cordyceps and chaga help mitigate oxidative stress, support community, and assist in muscle recovery.

November 1, 2019

THE TRUTH ABOUT NITRATES.

Why are nitrates in beetroot good for you, but those in bacon bad?

Nitrates are processed by the body in different ways, depending on their source. All nitrates we consume are converted to nitrates in the stomach, where they can be made into two other components.

The nitrates derived from vegetables such as beetroot, spinach and rocket tend to become nitric oxide, which protects cells, regulates heart rhythm and widens blood vessels.

The nitrates derived from processed meats are much more likely to convert into cancer-promoting nitrosamines before or after consumption. Nitrosamines form due to reactions with proteins and iron also found in the meat.

Drinking a small glass of orange juice with your occasional bacon sarnie can help, as vitamin C reduces the formation of nitrosamines.

October 14, 2019

MINERAL MIRACLE.

New evidence suggests that magnesium can help your body to regulate vitamin D levels. Previous studies have shown vitamin D tends to be low when the body’s magnesium supplies are depleted.

Latest research found that the presence of magnesium in the body regulates higher levels of vitamin D (a moderate vitamin D level has been linked to the lower risk of cardiovascular disease).

It is recommended getting magnesium from food sources rather than supplements – try dark leafy greens, whole grains, dark chocolate, nuts, bananas and avocado.

October 4, 2019

THE STRESS EFFECT.

It’s no secret that stress is bad for your health. Long-term exposure to anxiety is linked to increased risk of heart attack, stroke and other conditions.

But new research shows negative emotions may alter your bodies immune response, leading to increased inflammation.

The results showed that those who experienced negative moods several times a day, for extended periods of time, tended to have higher levels of inflammation in their blood. 

It is hoped that further research may lead to psychosocial interventions to break the cycle that can lead to chronic inflammation and disease.

Meanwhile, hit that yoga class or meditation session.

September 16, 2019

10,000 STEPS A DAY: THE FACTS.

We have been told over and over again that 10,000 steps is a healthy and achievable daily goal. But why 10,000? It might surprise you to learn that the magic number is actually the relic of a 1960s Japanese marketing campaign for a pedometer. 

Public Health England recently released new guidelines suggesting that the ‘active 10’ – three speedy 10 minute walks per day – could be more advantageous than the 10,000 steps goal. 

If losing weight is your aim, it’s worth noting that while increasing your step count can lower your body fat, not all steps are created equal. The higher the intensity of the workout, the more significant your weight loss will be. Not only will you burn more calories overall, but metabolic rate increases and remains high for hours after.

Regardless of your goal, experts agree that you reap the rewards when you get your heart rate up. Research suggests it could reduce your risk of early death by 15%. 

To make your 10,000 steps go the extra mile, try alternating between walking and running and working inclines into your day.

September 2, 2019

STRONG TO THE CORE.

Thou shalt…

Focus on full body exercises:
A new study found that moves that recruit the deltoids and glutes create more ab activation then crunches. Plus, total body moves like deadlifts burn more fat.

Practice crocodile breathing:
This form of breathing engages your abs more. Lie on your front with your hands under your forehead. In this position, inhale through your nose, filling your abdomen (not chest), for five seconds, hold for one, then exhale for three. You can also try it while working out, exhaling during the exertion part of the move.

Do chest openers:
Exercises that work the back and open the front of the body will improve your core strength and posture by firing up your glutes and the muscles along your spine. And these moves tend to retract your head (which pokes forward most of the day, putting pressure on your midsection).

Thou shalt not…

Waste time doing tons of crunches:
Crunches aren’t worth it. They just don’t do much to work any part of the core except the rectus abdominis. Plus, if you sit and hunch at your desk all day, the last thing you need is more forward-bending movements.

Fret about marathon planks:
Holding a four-minute plank might be a cool challenge, but it doesn’t actually translate to every day life or sports. So what is the better choice? A variety of moves that work on stiffness, rotation and anti-rotation.

Skip unilateral moves:
One-limbed exercises are a brilliant way to increase core activation. They can be tough, so start with bodyweight options like a one-legged glute bridge, step-up or split squat. Using one limb means the core has to work overtime to make sure the body stays stable.

August 19, 2019

WHAT HAPPENS WHEN…WE GO VEGAN.

Hunger games
Come 3pm, it’s likely you have already started reaping the rewards. Vegans tend to have lower blood-sugar levels and a lower risk of type-2 diabetes. Plus, plant protein is linked with improved insulin regulation, meaning you’re less likely to reach for the biscuit tin for a mid afternoon boost.

B wise
Be aware that some nutrients are harder to come by on a vegan diet, such as vitamin B12. It isn’t produced by plants, so the Vegan Society recommends taking a 10mcg supplement daily. Alternatively, get it via fortified cereals and alternative milk products, including soya and almond.

Gut feeling
Without meat and fish, you’ll probably be chowing down on much more fibre than the average omnivore and your stomach will thank you for it. Your gut microbes’ favourite nutrient is dietary fibre, which plant-based foods are packed with. A diet rich in these has been shown to keep weight in check and boost your mood too. 

Shelf life
Loading up on fruit and vegetables will sustain you in the long term, cutting your risk of heart disease by up to 42%. Multiple studies show that vegan diets are also more effective than typical Western ones at lowering cholesterol levels. There’s even evidence to suggest a plant-based diet could help ease arthritis.

Green gains
Building muscle? Vitamin D helps to regulate calcium in the body – a lack of both can lead to issues with bone density and muscle weakness. This can be a risk if you’re cutting out dairy. Regardless of your training goals, make sure you’re getting enough of these nutrients – from pulses, dried fruit and fortified alternative milks.

August 5, 2019

WHEN IS THE BEST TIME OF DAY TO SNACK AND NOT COMPROMISE MY DIET?

First, there is no such thing as ‘ruining your diet’. If you associate certain foods with failure, then this suggests you have some beliefs about food that need to be challenged. 

As for when to snack. Research has found that eating according to your circadian rhythm can affect your body weight, suggesting late night snacking could lead to more weight gain. We don’t know why yet, but high-sugar snacks could interfere with your sleep, as well as the obvious effect on your dental health.

As for daytime snacking? Becoming more in tune with your body’s cues on hunger fullness and thirst – snacking more mindfully – will help. In other words go with your gut.