Author Archives: Leanne Rose

April 16, 2018

CAFFEINE – THE TRUTH.

Filtering out the biggest caffeine-related myths:

  1. Caffeine doesn’t cause dehydration. It’s a mild diuretic and can make you need to urinate but the fluid content tends to offset the effects of losses.
  2. Caffeine isn’t bad for your health…in moderation. Sticking to 400mg a day has no lasting damage on the body.
  3. Caffeine does not aid weight loss. The only way to increase your metabolism is by building more muscle and exercising.
  4. Caffeine is not addictive. Like shopping or watching tv, it is habit-forming rather than addictive.
  5. Caffeine does not increase the risk of cardiovascular disease or raise cholesterol levels. You may notice a slight raise in blood pressure if you are sensitive to caffeine, though.

April 2, 2018

HEALTH MYTH #4: FRESH JUICE BEATS FRUIT.

Juice and smoothies are seen as a good way to get a lot of nutrients in one go. However, when you juice a fruit, you remove the fibre.

Juices also have a lot of free sugars, which are high in calories.

You don’t need to ban juice, but just stick to the recommended daily intake of 150ml. Get the rest of your nutrients from whole fruit and veg.

March 19, 2018

TIPS FOR FALLING ASLEEP QUICKER.

  1. Go green
    Magnesium can improve how quickly you fall asleep. Up your intake with leafy greens, such as spinach.
  2. Picture the scene
    Visualising a relaxing place, such as a beach, has been shown to help insomniacs drop off 20 mins earlier than normal.
  3. Eat right
    Eating more fibre leads to better and deeper sleep, while meals high in saturated fat and sugar have the opposite effect.
  4. Be consistent
    Having a set time to go to bed and get up helps to regulate your body clock.
  5. Breathe easy
    Breathing exercises relax your mind and body making it easier to switch off.
  6. Take a tech break
    Looking at your phone or laptop before you go to sleep could be stopping you from falling asleep and affecting your sleep quality. The blue light from screens can interrupt your melatonin production, which helps control your sleep/wake cycles.
  7. Never exercise before bed
    Heavy workouts release adrenaline, elevate cortisol levels and raise body temperature – not good for sleep.

March 5, 2018

HEALTH MYTH #3: FAT MAKES YOU FAT.

Ounce for ounce, fat has more calories than any other nutrient, so it has been long shunned by dieters. But we just need to know which fats to eat.

Try to eat sources of unsaturated fat, which don’t raise cholesterol – such as oily fish, avocados and nuts – and keep portions small.

February 19, 2018

IS YOUR DESK MAKING YOU SICK?

If you suffer from these work-related ailments, a Pilates exercise could help.

Sore elbows:
Resting elbows on a desk for too long can lead to over-sensitive elbows.
FIX IT! – Monkey Triceps:
Hold a 1-2kg weight in each hand. Bend knees with straight back. Hug upper arm bones into the side of ribs. Bend and straighten elbows to the maxi range, keeping tops of the arms hugging the midline. Repeat 12 times.

Back pain:
Slouching in front of a computer screen leads to pain in the upper back.
FIX IT! – Swan Prep:
Lie on your front with forehead on mat, hands directly under shoulders and shoulders rolled back and down. Lift abs in and up, lift head and chest and gaze forward. Keep tops of arms hugging midline, with shoulders back and down. Hold at the top, then lower down slowly. Repeat 5-8 times.

Aching wrists:
Repetitive mouse use affects the tendon of the index finger as well as the wrist and forearm.
FIX IT! – Serratus Press Up:
Kneel on all fours, wrists under shoulders, knees under hips, gaze forward. With straight arms, lower ribs between arms and draw shoulder blades together. Press hands down as if trying to push the floor away so the upper back rounds and shoulder blades spread wide. Move through these positions with control 8 times.

February 2, 2018

HEALTH MYTH #2: AVOID EGGS.

 

When it was discovered that cholesterol raised the risk of heart disease, it was thought that eating foods high in cholesterol would increase the levels in our body.

Over the years science has disproved this notion and has in fact found that people who eat two eggs a day as part of a 12-week calorie-controlled diet actually saw their cholesterol levels fall.

So, if you like eggs, eat them!

January 28, 2018

JANUARY’S EXERCISE OF THE MONTH.

Burpee with Rotation

  1. Complete a standard burpee and hold once in high plank position. You will want to jump your legs back slightly wider than usual, to help with balance on the next move.
  2. Twist to the right, reaching your right arm to the ceiling. Your upper body should rotate in the same direction, whilst keeping hips level and feet grounded. Return right hand to floor.
  3. Repeat with the left hand.
  4. Continue with your burpee and jump feet back to hands, stand and repeat.

January 15, 2018

HEALTH MYTH #1: VEGETARIAN = GOOD.

Although it’s true that studies suggest vegetarians are less likely to suffer from heart disease and cancer, it’s possible to be a vegetarian and still eat badly.

Ensure your diet has a range of proteins, with a variety of beans, pulses and dark greens to boost iron level.

January 1, 2018

Fitness Trends 2018.

Happy New Year! As our minds start to focus on the year ahead, many will be thinking about making fitness and lifestyle changes. If this has got you wondering what the next fitness trends will be for 2018, then take a look at my top 3. You can decide if you want to take any of them on!

Boxing

2017 has been a huge year for boxing, and it is predicted that 2018 will follow suit.

Whether at home, in the gym, or in group fitness classes, there are going to be plenty more women learning to bob and weave and throw a one-two punch this year.

LIIT (Low Intensity Interval Training)

This is the calmer cousin of HIIT (High Intensity Interval Training). LIIT workouts will still burn the same calories, but will take an extra 30-40 minutes to complete.

It can be as easy as taking a walk and changing direction and speed every 5 minutes. While you still need to incorporate intervals, the intensity is not as brutal as a HIIT session.

 

Virtual Reality Workouts

Fitness games have left the scene and in their place are virtual reality workouts.

The Omni by Virtux is a 360º small treadmill that connects to a game and allows you to run, pivot, jump and crouch while wearing trainers that interact with sensors on the treadmill. However, this all sounds a little too futuristic for me!

December 22, 2017

FOODS TO FILL YOU UP.

Here are the best healthy options to keep you feeling full:

Almonds
These have the highest protein and fibre content of all nuts.

Soup
Opting for a smooth soup, rather than a chunky can make all the difference. Blended vegetables make them more filling.

Berries
These have one of the lowest glycaemic values of all fruits. Berries keep blood-sugar levels stable, avoiding the energy dip that causes us to crave sugary snacks.

Eggs
Their high protein content helps to reduce the hunger hormone ghrelin, while raising levels of peptide YY, a hormone that helps us feel full.

Avocados
The combination of healthy fats and fibre work together to boost that feeling of being completely satisfied.

Edamame beans
Their high protein and fibre content, as well as a low glycaemic value helps keep hunger at bay.