Category Archives: Exercise

May 6, 2013

SHOULD YOU EAT BEFORE A WORKOUT?

Until recently, it was believed that exercising on an empty stomach will burn more fat.

However, it is now recommended that having a 150-calorie jump-start meal an hour or two before your workout is more effective for weight loss.

The latest research in the International Journal of Sports Nutrition and Exercise Metabolism found that exercisers who ate breakfast before going on the treadmill for 36 minutes had a significantly higher fat-burning rate for as long as 24 hours compared with those who ate post-workout, even though both groups consumed the same number of calories during the day.

In addition, a recent report in the Strength and Conditioning Journal concluded that when you start off with an empty tummy, there’s no fat-burn advantage. You won’t be able to go as intensely or burn as many calories, and you’ll also lose more muscle.

Nosh on a banana and a half cup of plain low-fat yoghurt before your next workout and see the difference.

April 15, 2013

GYM MEMBERSHIP V’S PERSONAL TRAINER

The average gym-goer pays a hefty £20-£25 per session due to the infrequent use of their membership!

If you need some motivation to kick-start your exercise regime, I may be just the person you need.

I will help you to focus on realistic and achievable goals, giving you support and advice on the best way to train.

So, rather than wasting money on a gym membership that never sees the light of day, why not invest in a Personal Trainer that will have you seeing phenomenal results.

For more information please don’t hesitate to contact me.

April 3, 2013

HOW TO SNEAK IN A WORKOUT.

Do you ever feel like there are simply not enough hours in the day? I’m sure most would agree that it’s a constant struggle trying to split yourself between the daily demands of family, work, friends etc.

So how do you find time for yourself and, more importantly, time to exercise? Well, here’s a few suggestions that may help you:

1. Turn your commute into a workout
Why not try running or cycling to work? Or, if this sounds too hard-core, try getting off the bus or train a few stops earlier, or park the car further away to extend your walking time.

2. Try a lunchtime workout
Make use of your precious 60 minutes by hitting the gym or going for a walk. Not only will it keep your waistline in check, you’re also proven to be more productive during the day by logging off for an hour than you would be by eating lunch at your desk.

3. Involve the kids
Got a young brood? Involve them in your exercise routine by going out for adventurous park trails or playing a team game in the park such as rounders. If the weather doesn’t allow for outdoor activity, why not go swimming? Not only is this great exercise for the whole family, the kids will love splashing around too!

4. No more ‘Couch Potato’
Just because you’re catching up on the soaps doesn’t mean you can’t do some push-ups, crunches, jumping jacks, and squats at the same time. Clear up some space between the sofa and the TV so you can perform the exercises safely, as well as making sure you don’t miss anything while breaking a sweat!

5. Power up your stair climbs
Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take. For instance, take two steps at once – if you’re able to do it safely – and you’ll target your buttocks even more.

March 4, 2013

SPACE-SAVING WATER BOTTLE.

Ohyo’s new collapsible water bottle is a perfect little space-saver for any handbag. The clever compact design extends to hold 500ml of water and then squishes down when it’s empty.

Visit Ohyo’s website (www.ohyo.me) for more information or pop into your local M&S (prices from £4.99).

February 27, 2013

POPEYE REALLY DID HAVE THE RIGHT IDEA!

It seems Popeye was on to a winner with his diet of spinach, as this super vegetable is a powerhouse of nutrients.

Just 125g of fresh spinach will provide you with more than 20 nutrients, including more than your recommended daily allowance of vitamins K and A, almost all your daily requirements of folate and around 40% of your daily magnesium needs. Even better you get all this for around just 30 calories.

There are many benefits of these rich green leaves, but the most interesting from my point of view, is the fact that spinach is a super workout food.

Research has shown that spinach may help reduce oxidative stress caused by regular exercise and protect against muscle damage.

It may also make the body more efficient, as it contains a compound called nitrate, which has been shown to boost the mitochondria (the microscopic part of cells that generates most of your energy), meaning your body will need less oxygen when exercising.

So let’s take a leaf out of Popeye’s book and top up on spinach. However, rather than canned, why not try using it in a salad, lightly cooked or even in a juice!

February 20, 2013

COMBAT STRESS WITH EXERCISE.

I could write a long list of all the benefits exercise gives us, but one that is maybe most overlooked, yet probably relates to 99% of us, is it’s ability to relieve stress.

Physical activity helps to use up the excess energy produced by the stress response. In fight-or-flight mode, the body is ready for intense physical activity.

By exercising, the stress response runs its course, and the body returns to a physiological normal.

Even if you don’t feel like exercising, push yourself to do something, however light. It will do wonders for your mental state and help to make you feel much more positive.

TOP TIP: Work out with a friend or partner. It’s a great way to get healthy, whilst have fun too!

February 12, 2013

STEP-BY-STEP GUIDE TO THE RIGHT EXERCISE ROUTINE FOR YOU.

There are many people writing blogs and offering advice on specific diets and exercises, but something I realised recently is that many fail to advise on the most important aspect, which is how to initiate an exercise routine.

Therefore I have decided to write a simple step-by-step guide on how to approach the subject and where to begin.

Step 1
As already mentioned there are so many different ways of keeping fit. You are more likely to keep to your new exercise programme if you enjoy it.

Therefore you need to find your ‘fitness personality’ by working out which type of exercise will suit you best. Are you a morning or evening person? An outdoor or indoor person?

Step 2
Next you need to think about making time for exercise. If you find it hard to set aside a full hour each time, a session at the gym is probably not suitable for you.

Activities such as walking or cycling may fit into your routine easier.

Step 3
Once you have decided on the type of activity and the best time to fit it in, you are now ready to commit to it. This means making the first physical steps to partaking in exercise.

However, in the early days you should start off slow. Not only is this advisable for health reasons, but also many forget that you need to mentally prepare and adapt to any changes to routine.

Step 4
Now that you are going ahead with your exercise programme, the most crucial point to remember is to set yourself realistic goals.

Your motivation will be led by your objectives, but set the bar too high and you could end up being disappointed and ultimately demotivated or even put off completely.

Think about what your end goal is and then plan how you are going to get there. Break your long-term goal into smaller, more manageable chunks.

Step 5
Lastly, once you have all this in place, ENJOY it! And remember, is true when people say fitness is for life.

February 3, 2013

COULD YOU BENEFIT FROM HAVING A PERSONAL TRAINER?

If you answer yes to one or more of the questions below, you could benefit from having a Personal Trainer to help you with your exercise programme:

1. I want to lose more body fat and tone up my muscles more than I have been.
2. I want to improve my diet and nutrition.
3. I want to get as much out of my workouts as I possibly can and not just ‘go through the motions’.
4. I want more motivation and be more consistent in my workouts.
5. I want to have more energy, endurance and enthusiasm.
6. I want to look better and feel better.

January 26, 2013

EXCUSES, EXCUSES…

Think you don’t have time to workout? Find it difficult to put aside time just for you? Well you may be surprised that you don’t need an hour – or even half an hour – a day to lose weight or get into great shape.

Studies have found that 15 minutes of resistance training is just as effective at boosting your metabolism as 35 minutes. It also found that women have a better chance of sticking to a plan if they only had to commit to 15-minute sessions.

All it takes is 15 minutes, four to six times a week. You will soon see the many benefits, including increased calorie burn (body-sculpting resistance training builds muscle which in turn burns calories).

This type of training will also help you to decrease your stress levels, sleep better and can even fend off cancer and diabetes. So why wait? Get on and do your 15 mins today!

January 13, 2013

EXERCISE TO LIFT YOUR MOOD.

Everyone knows that regular exercise is good for your physical health, helping to reduce the risk of cancer, heart disease and strokes.

More recently, studies have shown that regular physical activity can have major benefits for your mental health too. Exercise can help people recover from depression and prevent them from becoming depressed in the first place.

Exercise should be something that you enjoy. if not you will find it hard to find the motivation to do it regularly. Even a 15 minute walk can help you clear your mind and relax. Any exercise is better than none.

Anyone with depression can benefit from doing regular exercise, but it’s especially useful for people with mild depression.

If you’ve been feeling down for more than two weeks, see your GP to discuss your symptoms. They can tell you about the choice of treatment available for depression and help you decide what’s best for you.

Lanima Fitness

Personal Training for Women