tag:blogger.com,1999:blog-22664924819449790542024-03-14T08:35:05.589+00:00Ladies, Lunch and LungesAnonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.comBlogger47125tag:blogger.com,1999:blog-2266492481944979054.post-6103284640878105122015-10-27T18:17:00.001+00:002015-10-27T18:17:08.423+00:00We Have Moved - Come and Join Us!Hello and a huge thank you for following us on our Blogger site.<br />
<br />
Due to our increasing numbers of followers we decided to move forward and launch our own blogging website<br />
<br />
<a href="http://www.ladieslunchandlunges.co.uk/">www.ladieslunchandlunges.co.uk</a><br />
<br />
<br />
Please sign up with us and keep yourself updated with all our news and views.<br />
<br />
To Your Health and Happiness<br />
<br />
Aileen and Sam<br />
<br />
x<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-1M3-mZeTHyk/Vi--y-uwGHI/AAAAAAAAAkE/zfstNuUmRc0/s1600/LLL_008b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://3.bp.blogspot.com/-1M3-mZeTHyk/Vi--y-uwGHI/AAAAAAAAAkE/zfstNuUmRc0/s320/LLL_008b.jpg" width="320" /></a></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-77881700396854637012015-10-12T20:05:00.002+01:002015-10-12T20:05:51.698+01:00How often should you train?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_fi0VtOm6kNNM66A7sT8k8Qf1-O5TTubloinVgNH38Rt71oZjXKltIUsKclbuksxA4mjm7QuRlLx0yHAE0GLCqiRDkZ6uWylaoaae2EHTFWvaPt3SggtfW-NOKAWji_K749XXatMfiVr/s1600/How+often+should+you+train-.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_fi0VtOm6kNNM66A7sT8k8Qf1-O5TTubloinVgNH38Rt71oZjXKltIUsKclbuksxA4mjm7QuRlLx0yHAE0GLCqiRDkZ6uWylaoaae2EHTFWvaPt3SggtfW-NOKAWji_K749XXatMfiVr/s320/How+often+should+you+train-.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A few weeks ago we asked the readers of our <a href="http://www.facebook.com/ladieslunchandlunges">Facebook</a> page to suggest topics for the blog.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">One idea was to write a blog on how often you should train - a more difficult question to answer than you may think!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">To see any improvement in your performance you need to adhere to the FITT principle! I touched on this subject in an earlier blog (to see the full article click <a href="http://www.ladieslunchandlunges.blogspot.co.uk/2015/03/ways-to-progress-your-fitness.html">here</a>).</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">However, just to recap, FITT is:-</span></div>
<br />
<div style="text-align: justify;">
</div>
<ul style="background-color: #f3f3f3; line-height: 21.56px; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;"><span style="font-family: Verdana, sans-serif;"><b>Frequency</b> - this refers to the number of training sessions that are carried out per week i.e how often training is performed.</span></li>
</ul>
<ul style="background-color: #f3f3f3; line-height: 21.56px; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;"><span style="font-family: Verdana, sans-serif;"><b>Intensity</b> - this refers to how hard a person works during a training session. The intensity of training is probably the most important factor when it comes to improving fitness.</span></li>
</ul>
<ul style="background-color: #f3f3f3; line-height: 21.56px; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;"><span style="font-family: Verdana, sans-serif;"><b>Time</b> - this refers to the duration of the training session. The duration of training is inversely related to its intensity: the more intense a session is, the shorter the duration needs to be in order to gain the fitness benefits.</span></li>
</ul>
<ul style="background-color: #f3f3f3; line-height: 21.56px; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;"><span style="font-family: Verdana, sans-serif;"><b>Type</b> - the chosen mode of training should be specific to the individual's needs and goals.</span></li>
</ul>
<span style="background-color: #f3f3f3; line-height: 21.56px; text-align: start;"><div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">It is general advised to just increase one of these factors at a time in order to avoid </span><b style="line-height: 21.56px;"><u>over-training</u></b><span style="line-height: 21.56px;">.</span></span></div>
</span><br />
<div style="text-align: justify;">
<span style="background-color: #f3f3f3; line-height: 21.56px; text-align: start;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="background-color: #f3f3f3; line-height: 21.56px; text-align: start;"><span style="font-family: Verdana, sans-serif;"><b>What is over-training???</b></span></span></div>
<div style="text-align: justify;">
<span style="background-color: #f3f3f3; line-height: 21.56px; text-align: start;"><span style="font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3; line-height: 21.56px;">Over-training is the state where rest is no longer adequate to result in recovery.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3; line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3;"><span style="line-height: 21.56px;">Taking part in a poorly planned exercise programme, and not allowing for adequate recovery can lead to excessive, chronic overload. This can lead to </span><b style="line-height: 21.56px;">fatigue, illness and burn-out, </b><span style="line-height: 21.56px;">this is referred to as over-reaching. Short periods of fatigue following heavy training are to be expected but they are normally reversed following a period of rest or reducing the training load.</span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3; line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3; line-height: 21.56px;">If inadequate rest or recovery is allowed and a person is constantly over-reaching, they may well become over-trained. </span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3; line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: #f3f3f3; line-height: 21.56px;">Some of the most commonly cited early signs and symptoms of over-training include:</span></span></div>
<div style="text-align: start;">
</div>
<ul>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">increased resting heart rate</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">slow heart rate recovery after training</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">weight loss</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">decreased appetite</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">altered sleep patterns</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">altered mood state</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">recurrent colds or viral illnesses</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">persistent muscle soreness</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">feelings of burn-out and staleness, and</span></span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">overuse injuries.</span></span></li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">Any form of physical training has some potential risks involved. However, most risks can be minimised through a well-constructed training plan and careful monitoring during exercise. Being able to monitor your training level comes with experience. I find the best tool to use is the RPE scale (rate of perceived exertion).</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiacQj6IgSlzCsM5hTGQOw3xzzWIOApuuFztdIfwgfHZUrhgVz8mL1i9GlbKZKHYlNUZmYbbM2CSGDhTvz30-QOpcEyk3IMfLbjUFFR1cXyUjTzWzs9T3Yche_VsT3On4GZf9idEKHTW1Xg/s1600/rpe_chart_large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiacQj6IgSlzCsM5hTGQOw3xzzWIOApuuFztdIfwgfHZUrhgVz8mL1i9GlbKZKHYlNUZmYbbM2CSGDhTvz30-QOpcEyk3IMfLbjUFFR1cXyUjTzWzs9T3Yche_VsT3On4GZf9idEKHTW1Xg/s320/rpe_chart_large.jpg" width="182" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">Any questions/comments are always welcome! </span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">Remember, in true Fitness Puzzle style, together we can WORK IT OUT!</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;">Aileen x</span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="line-height: 21.56px;"><br /></span></span></div>
<br />
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-81350010562162951152015-10-07T16:17:00.001+01:002015-10-07T16:17:50.954+01:00The Detox Phenomenon<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Over the years I have done
10 day cleanses, juicing detoxes, 28 day low carb or 7 days of “being good”.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">And I still
come back to the same conclusion – Just Eat Real Food!</span><br />
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-AAzoCXfRyy1fIq1DK0UOG_3sQV0Rw-JIQQeLSmShe8QedAEN93XYkvM3vCrdvf4-Xa5bDeOu5_et1fK-URgZAq-K1f0GIv9zBqhiFSYMZpGNKBdtveVAevEdJ6qlKb13007KNvk16VFT/s1600/Earrealfood.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-AAzoCXfRyy1fIq1DK0UOG_3sQV0Rw-JIQQeLSmShe8QedAEN93XYkvM3vCrdvf4-Xa5bDeOu5_et1fK-URgZAq-K1f0GIv9zBqhiFSYMZpGNKBdtveVAevEdJ6qlKb13007KNvk16VFT/s320/Earrealfood.jpg" width="320" /></a></div>
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Our bodies
were designed to eat the three macronutrients – </span><b style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Fat</b><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">, </span><b style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Carbohydrate </b><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">and
</span><b style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Protein </b><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">- so it <u>is</u> important that we eat these. In what ratio depends upon your Metabolic Type (email me for more
details </span><a href="mailto:sam@ladieslunchandlunges.co.uk" style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">sam@ladieslunchandlunges.co.uk</a><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">).</span></div>
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Ideally we all want a "quick fix" but the truth is that they don’t last. More importantly, our bodies
can be very toxic, so to stress it more with severe dieting methods can make us
feel worse.</span><span style="mso-spacerun: yes;"> </span></div>
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">So, other than finding out your
metabolic type, what things can you could do?</span></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-style: normal;"><span style="font-size: 14pt; line-height: 115%;"><br /></span></span></b></div>
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-style: normal;"><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Go Organic!</span></span></b><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"> </span></div>
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 14pt; line-height: 115%;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 14pt; line-height: 115%;">This goes for your household
products, skin care products as well as most of the fruit, veg and meat you
eat.</span><span style="mso-spacerun: yes;"> </span><span style="font-size: 14pt; line-height: 115%;">Othewise we run the risk of too many toxins entering our bodies due to the spraying of </span><span style="font-size: 18.6667px; line-height: 21.4667px;">chemicals</span><span style="font-size: 14pt; line-height: 115%;"> on our food and in the feed of our livestock. </span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">People have
said it is a more expensive way to eat – Yes it can be! However, if you have your food
ratios and quantity right you don’t consume as much (you eat well and less is
needed); as for the cost of your health later on, I personally feel it is worth
every penny.</span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Some facts:</span></div>
</div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">60%
of what we put on our skin is absorbed.</span></li>
</ul>
</div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">A
female will absorb on average 4lbs of makeup into her system in her lifetime.</span></li>
</ul>
</div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Organic
farming is sustainable.</span></li>
</ul>
</div>
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Every
structure and function of your body requires a nutrient – it’s all about the
food.</span></li>
</ul>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">For those of you local to me, we now have a
delivery service to the Aberfeldy area from MacLeods Organics, of Inverness <a href="http://www.macleodorganics.co.uk/">www.macleodorganics.co.uk</a>.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Don’t give
disease the edge on your health system.<span style="mso-spacerun: yes;"> </span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Think long term.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Think manageable.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Think vitality.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 18.6667px; line-height: 21.4667px;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: 18.6667px; line-height: 21.4667px;">Go organic and listen to your body. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><b><br /></b></span>
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><b>Just Eat Real Food!</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">To your health
and happiness.</span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-style: normal;"><span style="font-family: Verdana, sans-serif; font-size: 14pt; line-height: 115%;">Sam<i><o:p></o:p></i></span></span></b></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div style="text-align: justify;">
<br /></div>
</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-75376164513006178002015-09-24T13:18:00.002+01:002015-09-24T13:53:31.915+01:00Looking after the 'Girls'<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Breast care is important to us Ladies! We can only give you a snapshot into this vast subject here, however, as with almost everything we write about, if you changed just one small thing (be that with your diet or lifestyle) you would be stepping a little closer to improved health. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">For this post I interviewed Nancy Dale, a inspirational woman who became an expert in nutrition as a result of her own experience of breast cancer.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">There is so much to discuss and I am hoping this gives the thirst to find out more. I am treating </span><span style="font-family: Verdana, sans-serif;">more and more women with</span><span style="font-family: Verdana, sans-serif;">in my practice and I believe that by helping them to understand how their bodies work is a wonderful gift to offer someone. I love it.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please enjoy the interview. Below it I have added more details on the screening mentioned :)</span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; text-align: justify;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/BApQ2k4PmTM" width="459"></iframe><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><u>Thermography breast screening</u></b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As spoken about by Nancy, she uses thermography as a way of screening for abnormalities in the breast. I investigated a little more and for those of us in the UK; there are several facilities </span><span style="font-family: Verdana, sans-serif;">that offer thermography </span><span style="font-family: Verdana, sans-serif;">in England, but in Scotland </span><span style="font-family: Verdana, sans-serif;">only </span><span style="font-family: Verdana, sans-serif;">Aberdeen has the service available at present. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I decided to phone the main production company Meditherm to find out more.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>So what did I found out?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">As with your finger prints - we all have a unique thermal pattern.</span></li>
</ul>
<br />
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">Thermography works with physiology (that is <b>HOW </b>the body is works) where as a Mammogram works with structure (what your body is made of).</span></li>
</ul>
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">Thermography does not replace a mammogram, however it can detect any abnormalities years before a mammogram. That means cancers can be traced well in advance of any mammogram breast screening program.</span></li>
</ul>
<br />
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">Thermography is a non invasive safe way of screening your breasts.</span></li>
</ul>
<br />
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">As you would get an MOT with your car, you would also get a yearly check up with thermography breast screening.</span></li>
</ul>
<br />
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">When you first get screened you would have two done, 90 days apart. This is because your first screening is only a starting point until it is identified what YOUR thermal pattern is. Thereafter it is done yearly.</span></li>
</ul>
<br />
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">The cost may vary. For you first two screening and results the cost can range from £275-£375, then approximately £120 every year after. This may seem like a lot of money, however this works out to be £7 a week for the first session and £2.50 a week for follow up appointments.</span></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span> </div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As a holistic practitioner, I cannot emphasise enough that prevention is better than cure. We can all make those simple improvements in our lifestyles. Our boobs should not be something to be fearful of developing a disease in; they were designed for nurture. Being fully aware of what procedures and treatments are on offer to us and being FULLY informed or circumstances, allows US to make the best decision for ourselves. I hope this has uncovered a little more information as to what is on offer out there and what you can proactively do.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">To your health and happiness.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam x</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: justify;">
<br /></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-1742620816909709872015-09-20T17:59:00.000+01:002015-09-20T17:59:02.430+01:00The Scottish Fitness and Nutrition Expo - what did we think?<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">A few
weeks ago Sam and I decided to have a girlie day out. But instead of a
relaxing spa day we opted for the Scottish Fitness and Nutrition Expo at the
SECC in Glasgow!</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb4WIgiXGkqY48MQIExVjgxVuEOnuvLmLxyPWGtTiUgdHyloJZbokUmQrybk1lOT3huDP6V4pncW4mqNCBEGyQLp0KGyeSBKMY_Wvp50Ue71SqWjB1_wnwiy2X_WRGId1oSiIZyKMxceB8/s1600/20150830_105308.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb4WIgiXGkqY48MQIExVjgxVuEOnuvLmLxyPWGtTiUgdHyloJZbokUmQrybk1lOT3huDP6V4pncW4mqNCBEGyQLp0KGyeSBKMY_Wvp50Ue71SqWjB1_wnwiy2X_WRGId1oSiIZyKMxceB8/s320/20150830_105308.jpg" width="320" /></a></div>
<br />
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">We were
looking forward to spending some time together pursuing our mutual love of all
things health and fitness related - but first we needed a coffee! This
gave us a chance to have a quick catch up and plan our wonder around the
various exhibitions, information stands and demonstration areas.</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">We
quickly realised that this was an extremely male dominated event but
were pleased to see that there was an attempt to encourage us girls
in the form of The SFN Sisterhood. The 100 Rep challenge also had a
female competition too!</span></span></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0zqvEb5nas6SLe25Cw3k9sIASvGmkvYjS-UiUIxoBqPt9EKTSntxjTYO8KjYtjhLfGum5Tsr353-m7JFg7MvftpK94iema4JKuCjoyL5CsCi3cVEtYSvri5LfaD3LHUh5QIF1QmT-EUjB/s1600/20150830_121125.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0zqvEb5nas6SLe25Cw3k9sIASvGmkvYjS-UiUIxoBqPt9EKTSntxjTYO8KjYtjhLfGum5Tsr353-m7JFg7MvftpK94iema4JKuCjoyL5CsCi3cVEtYSvri5LfaD3LHUh5QIF1QmT-EUjB/s320/20150830_121125.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">The
event that pulled the biggest crowd was the CrossFit competition. For
those of you who haven't heard of CrossFit, it is a programme developed to
offer a full-body workout that combines elements of cardio, weight lifting,
gymnastics, core training and more to prepare the body for the unexpected!
All in all it is pretty full on, hardcore training and has
almost developed cult status.</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">Without
a doubt both the male and female competitors were extremely fit, strong
and with their minds truly set on winning the competition. We felt that
CrossFit definitely seemed to come across as a "survival of
the fittest" and not sure whether this competitive lifestyle was
for us. Is it a sustainable approach to fitness? Where does health
fit in to it?</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">In fact
health didn't really seem to feature in many of the events or exhibition.
Lots of the products were aimed at getting you lean or bulked up but few
addressed day to day health and even fewer (in fact none) mentioned women
specific issues such as exercise and hormones.</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">In all
honesty we found the expo a bit of a let down as unless you were interested in
your bodies image you were ignored! Most of us aren't
elite athletes but hope to improve our health and fitness in
an easily manageable and sustainable way. We decided that
being "normal" is very underrated! Who needs the pressure
to constantly be in top form or look like a walking Adonis statue! But we
also don't want to spend the rest of our lives sitting on the couch wishing we
looked and felt better about ourselves.</span> <span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13.5pt;">So keep
doing what makes you happy and healthy! Hopefully next year the event
will be more inclusive with a wider variety of health and fitness related
exhibitors - and you never know, maybe Ladies, Lunch and Lunges will be taking
part too!</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<br />
<div style="margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-size: 13.5pt;"><span style="font-family: Verdana, sans-serif;">Aileen
x</span></span><span style="font-size: 13.5pt;"><o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com1tag:blogger.com,1999:blog-2266492481944979054.post-78037216894606361102015-09-08T19:26:00.001+01:002015-09-08T19:26:22.417+01:00Video - The Instant Cure<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif; text-align: justify;">Recently I did a fab little Skype interview </span><span style="font-family: Verdana, sans-serif; text-align: justify;">with a wonderful guy who has guided me in my education to better health, Magnus Mulliner. </span><span style="font-family: Verdana, sans-serif; text-align: justify;">Today I am delighted to share my video of it with you. In it Magnus aims to give us a little insight into the empowerment of our own health.</span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif; text-align: justify;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; text-align: justify;"><br /></span></div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/58tmPYUurFU" width="459"></iframe><br /></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A little something from Magnus:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><i>" No one has ever healed anyone of anything, only your body given the right opportunity can and will heal itself. The question is, how far down the 'rabbit hole' are you prepared to go to make the necessary distinctions in your life to prevent (by giving your cells what they want and remove all inhibiting blocking factors) yourself from becoming a medical statistic and or 'disabled'. Ultimately become the change you wish to see in YOU! " </i><o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<br />
<div style="text-align: justify;">
<b><i><span style="font-family: Verdana, sans-serif;">Wishing you all a joyous, fun loving year.</span></i></b></div>
<div style="text-align: justify;">
<b><i><span style="font-family: Verdana, sans-serif;">Love and light</span></i></b></div>
<b><div style="text-align: justify;">
<b><i><span style="font-family: Verdana, sans-serif;">Magnus A. L. Mulliner</span></i></b></div>
</b><br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Magnus and I chatted after our interview. We were talking about responsibility and why he felt woman were less likely to be "responsible" for their health. We discussed that in a lot of cases woman tend to be the "nucleus" of the house; the centre of "domestic operations" which usually require them to take on many different roles. Inevitably they put themselves at the bottom of the pile and view their health as a luxury that does not need to be addresses as there are more important people in the family that need attention. This is a topic I have touched on before in previous posts. If we truly wish to reap the benefits of good health we need to stop being so "selfless" all the time and learn to be a wee bit selfish every now and again.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I am looking forward to hearing your views on this as always.</span></div>
</div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam x</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-16295718557585019792015-08-30T15:24:00.003+01:002015-08-30T18:49:40.311+01:00Why you SHOULD exercise when you are pregnant!<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A very good friend of mine recently told me that she is
expecting her first baby and, seeing as ante and postnatal fitness is my specialty, I thought it was about time that I did a wee blog on this topic!<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Pregnancy for some people means a good excuse to put your
feet up for nine months and “eat for two”.
As long as you have a <b>low-risk*</b>
pregnancy this needn’t be the case. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj42NfqjAF52GDSP9AG6Wky-Hf_CZyWEN_LqmoFkuonH4Xf80rRmd8nhdbaXw69bHfqMDheh7AkpfMAAgKZjZNUpL_dt6rnFPoK7eAD_9fwVkbs6aT0MYucGhIQ985juxAxRjBSxcceDOQI/s1600/11403378_10153427235907299_962700520583727405_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj42NfqjAF52GDSP9AG6Wky-Hf_CZyWEN_LqmoFkuonH4Xf80rRmd8nhdbaXw69bHfqMDheh7AkpfMAAgKZjZNUpL_dt6rnFPoK7eAD_9fwVkbs6aT0MYucGhIQ985juxAxRjBSxcceDOQI/s320/11403378_10153427235907299_962700520583727405_n.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: Verdana, sans-serif;">If
you are a regular exerciser you can pretty much carry on as normal during your
first trimester – just remember to <b>LISTEN TO YOUR BODY</b>! If you are feeling the effects of early
pregnancy (like nausea and fatigue for example) perhaps you need to take it a
bit steadier until you feel better.
Remember, now is not the time to train hard, it’s all about <b>maintaining</b> your fitness.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><u><span style="font-family: Verdana, sans-serif;">So what exactly
are the benefits to exercising when you are pregnant?<o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><u><span style="font-family: Verdana, sans-serif;"><br /></span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">Helps to promote a healthy lifestyle for you and your baby.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Can alleviate many symptoms of pregnancy e.g. back ache,
varicose veins.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Improved core strength.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Enhances self-esteem and positive feelings.</span></li>
<li><span style="font-family: Verdana, sans-serif;">More oxygen rich blood via the placenta.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Lower chance of high blood pressure.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Increased endurance levels for labour.</span></li>
<li><b style="font-family: Verdana, sans-serif;">May</b><span style="font-family: Verdana, sans-serif;"> help decrease
the time in active labour.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Less likely to need obstetric intervention.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Increased confidence to cope with labour anxiety and pain.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Faster recovery from labour.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Better posture and less back pain.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Improved sleep patterns and energy levels.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Reduced chance of developing gestational diabetes.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Less likely to suffer from stress incontinence and prolapse</span></li>
<li><span style="font-family: Verdana, sans-serif;">Quicker return to pre pregnancy weight, stamina, strength
and flexibility.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Enhanced body image and confidence.</span></li>
</ul>
<br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><u>But what about these
Old wives’ tales?</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>“Exercise in pregnancy increases your risk of miscarriage”.</b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If yours is a low-risk* pregnancy, then your chances of
miscarriage are not increased by exercising.
In fact, research has shown that the rate of miscarriage is actually
lower in runners and aerobic dancers than it is in women who don’t exercise at
all (Pregnancy and Fitness, Baker 2013).<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: Verdana, sans-serif;">“Exercise will cause
your waters to break”.<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Not true! Your waters
will break in due course, when it is the right time.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: Verdana, sans-serif;">“Exercise will take
nutrients from your baby”.<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As long as you are eating a well-balanced diet and following
a sensible, regular exercise routine that is suitable for your stage of pregnancy
then there is no reason why any nutrients will be diverted away from your
growing baby. Exercise actually seems to
improve the function and growth of the placenta due to the increase in blood
vessels produced as an adaptation to exercise <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><u>Exercises to avoid</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><u><br /></u></b></span></div>
<div class="MsoNormal" style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">Avoid exercises that require you to work at a high
intensity.</span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">In general I recommend that
my clients work at level of 50-60% of their max (you should still be able to
talk comfortably).</span><span style="font-family: Verdana, sans-serif;"> </span></li>
<li><span style="font-family: Verdana, sans-serif;">From 12 weeks onwards it is
recommended that you avoid lying flat on your back.</span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">This can be dealt with by elevating the “head”
end of the surface you wish to lie on.</span></li>
<li><span style="font-family: Verdana, sans-serif;">It is best to avoid any exercise
that requires you to raise your arms above your head, from 20 weeks.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Avoid exercises with too much
impact or twisting actions.</span></li>
<li><span style="font-family: Verdana, sans-serif;">It is also best to avoid
exercises that stresses your pelvis laterally i.e. side lunges and some gym
equipment.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Abdominal flexion exercises i.e.
sit-ups/crunches/v-sits etc. should be off the schedule until your tummy
muscles have healed sufficiently after birth.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Finally, any exercise that you
don’t feel comfortable doing, either physically or mentally, should be
avoided!</span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">It’s your body so listen to
what it is telling you!!!</span></li>
</ul>
<br />
<div class="MsoNormal" style="text-align: justify;">
<o:p><span style="font-family: Verdana, sans-serif;">If you have any questions, please to get in touch!</span></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<o:p><span style="font-family: Verdana, sans-serif;"><br /></span></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<o:p><span style="font-family: Verdana, sans-serif;">Aileen xxx </span></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<o:p><span style="font-family: Verdana, sans-serif;"><br /></span></o:p></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">*If you are unsure whether you
have a low-risk pregnancy, consult your doctor.</span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-46369784637141578742015-08-24T20:59:00.001+01:002015-08-24T20:59:09.782+01:00The logo has landed!<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">It's taken a few months to get here, but at last we are please to unveil our fab new 'Ladies, Lunch and Lunges' logo!!!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinLysRWlAz3NZsoa18bbpKNsa8H82e8YB0uMwVKCF_PKmNLGPA08ozjmU94wM7coLY5bkHEsU4Q0JPruiGHq50jhnlmH0S7bSaONufsUr5-OG5avU9Snhc9wIs9XSMh2hN0OU2ReTMfv_8/s1600/Text_Concept_Colour_On_White.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="89" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinLysRWlAz3NZsoa18bbpKNsa8H82e8YB0uMwVKCF_PKmNLGPA08ozjmU94wM7coLY5bkHEsU4Q0JPruiGHq50jhnlmH0S7bSaONufsUr5-OG5avU9Snhc9wIs9XSMh2hN0OU2ReTMfv_8/s320/Text_Concept_Colour_On_White.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What do you think?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Look it even comes in other colours too!!!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtusE5HeEa43GWE8P7Wrbre1sONXZDyP_3RMLLkEW-TnitmiIdsTLsLziq7ZKJv8SP-gK6TIdXq6y3ffflHyfJwpZz6BLSrRKkOBIUegxKjeszvOCHXxVtBF6wCeNGkHifK_4-QRskidHR/s1600/Text_Concept_Colour_On_Black.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="89" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtusE5HeEa43GWE8P7Wrbre1sONXZDyP_3RMLLkEW-TnitmiIdsTLsLziq7ZKJv8SP-gK6TIdXq6y3ffflHyfJwpZz6BLSrRKkOBIUegxKjeszvOCHXxVtBF6wCeNGkHifK_4-QRskidHR/s320/Text_Concept_Colour_On_Black.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">And did we mention that we now have a Facebook page too? Find us at <a href="http://www.facebook.com/ladieslunchandlunges">www.facebook.com/ladieslunchandlunges</a></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">We would love for you to let us know what you think.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Pop a comment below and the first 5 people will received a branded 'Ladies. Lunch and Lunges' canvas shopping bag!</span></div>
<div style="text-align: justify;">
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com1tag:blogger.com,1999:blog-2266492481944979054.post-45501351543110983652015-08-04T20:27:00.002+01:002015-08-04T20:27:30.785+01:00Do you need permission to relax?<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam is off on her summer holiday and I am just about to start mine so I will keep this short and sweet. I am so looking forward to taking my foot off the accelerator and forgetting about the pressures of everyday life for a wee while! </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This idea got me thinking: how often do you give yourself permission to chill out or just truly enjoy some "me time"?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Us modern women are sooooo busy! Whether it is work or children (or both) that seem to fill up your day, it can be extremely hard to make a bit of breathing space for yourself - and boy I need that sometimes!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">My classes have been quite quiet over the past few weeks as everyone it seemed, except me, was taking their summer break! In fact for one class no one showed up at all! Initially I was a bit disappointed but them I realised "I have a free hour"! I could have so easily of used that hour doing a bit more work but I though "NO, I am not going to look this gift horse in the face"! Since my mum was already booked to watch my girls for me I decided to head to a coffee shop, grab a drink and a newspaper and just take a moment!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The result - a less frantic, stressed out me! I actually gave myself permission to not do anything and it was great! In fact it was so successful that I am actually going to book a coffee date with myself every week! Just a little reward to myself that says "Yes, you do deserve a little treat". I highly recommend that you do the same!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6XJdhJQkBPS0Cqv_yR-XMvT9BTrU6M9QLbY45YFDLrSHcHB5gvbx8wh-TNgTiut8DHNmSegupiVl3iOT3UlFlHACT_Z9LVzZoUCkYGdWD9VsZKwIa7ll4r_dBNxDQ-6JVuZkPlVFX2V3s/s1600/break1114303_Pn9vOgYL_c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6XJdhJQkBPS0Cqv_yR-XMvT9BTrU6M9QLbY45YFDLrSHcHB5gvbx8wh-TNgTiut8DHNmSegupiVl3iOT3UlFlHACT_Z9LVzZoUCkYGdWD9VsZKwIa7ll4r_dBNxDQ-6JVuZkPlVFX2V3s/s320/break1114303_Pn9vOgYL_c.jpg" width="287" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen xxx</span></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-21938269870819380052015-07-27T20:24:00.000+01:002015-07-27T20:24:55.670+01:00Inspiration!<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><img border="0" src="http://4.bp.blogspot.com/-zR2EGwmLyoc/Vajd-UtolcI/AAAAAAAAAiY/mRCI8U3IS5w/s1600/caption.jpg" /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">"Right! I shall start the diet on Monday!"</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Very familiar words I hear said. In my previous blogs I have talked about learning to love yourself. But I also recognise that people are unhappy with various aspects of their life. That is something you do not have to live with.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Life is full of choices. The "quality" of your life is directly reflected in making the right choices for you and your family. However, sometimes we do get bogged down in the turmoil of not being good enough or "if only I could lose a few pounds/ a stone, I would be happy" - REALLY???</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">There are many things in life that we can buy and are thought to improve our happiness - cars, clothes, gadgets, boobs! But, does it make us contented and happy or do we seek the next best thing?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I caught up with a client this week whom I hadn't seen in a long time. She commented on how much she enjoyed reading this blog (from another continent!). So I took the opportunity to ask what else would she like to see on it. </span><span style="font-family: Verdana, sans-serif;">I was delighted with her feedback and it really </span><span style="font-family: Verdana, sans-serif;">inspired me. I sometimes struggle to see the wood for the trees so this was a great light bulb moment. I got to reconnect with my dream in life of coaching others!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-CtqC280a850/VajPj1m_WrI/AAAAAAAAAiI/XhG9btBGId8/s1600/gru_lightbulb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="180" src="http://1.bp.blogspot.com/-CtqC280a850/VajPj1m_WrI/AAAAAAAAAiI/XhG9btBGId8/s320/gru_lightbulb.png" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;"> </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So how can you find your "lightbulb moment" and make a change in the right direction?</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">There is something inside us that makes us feel "right that's it, I'm .............."!</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This point is crucial and it's different for each of us. For some it's hitting rock bottom, for others it's through inspiration from another source. </span><span style="font-family: Verdana, sans-serif;"> </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Change can only happen when you know what you want; when you find what your dream or one love is. </span><span style="font-family: Verdana, sans-serif;">There is much adage to the saying - "if you don't know where you are going, you will never get there".</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So:</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What gets you out of bed in the morning (and I don't mean an alarm clock or the fact that you HAVE to appear in at work)? We all live for <strong><em>something</em></strong> or <em><strong>someone!</strong></em></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">1. Decide what you want or where you want to be (your passion, your love, your drive).</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">2. Decide what it takes to get you there (relationships, money, time).</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">3. How much responsibility are you willing to take in order to get this?</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Once you have decided your overall passion/drive for life - now you can put the littler steps in place - the details.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">And guess what? </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>YOU </b>get to chose how long it takes and what steps to take. The key to each little step is that it has to be <b>achievable </b>and <b>realistic</b>. There is no point blowing yourself out the water on the first hurdle and making life so difficult it is miserable for you and those around you! I read an article about there being no such thing as "falling off the wagon". How true! we only live life; there is no perfection, so by allowing life to continue, it allows us to <b>enjoy </b>our amazing journey.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Then:</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Reward yourself with something at the end of each small goal - a massage or a lunch/dinner out, nails done - something like this makes us feel good and also reinforces the belief that we are worth it!</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Remember:</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">With having a main goal - we have a <b>focus</b>.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">By rewarding ourselves - we reinvest in our <b>happiness </b>and <b>worth</b>.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">By choosing to make positive change - you make a positive <b>YOU</b>.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;"> </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Be <b>responsible </b>for your own health and happiness (as you are who it ultimately lies with). </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">You cannot change others, however you can <b>inspire </b>them. </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Go for it (write it all down). </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Seek your dream and make your journey <b>fun</b>!</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam xxx</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-89653530963856601922015-07-20T17:34:00.000+01:002015-07-20T17:34:29.208+01:00How to warm up like a champion <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB_j3vJIPZh6gJPFq7Hsa8UVrbz5c2NMXaJeTOLHOXe3MLY37IyKsgvXPNLobnj19jYZCboM_l_OfPe4mnRRyuS6fivJaeCRW0tFNEFku2La0GIUfD4wlaqxg-vZqMqQpLeZDBgGATV7oB/s1600/Fitness_How-to-Warm-Up_01_300x350.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB_j3vJIPZh6gJPFq7Hsa8UVrbz5c2NMXaJeTOLHOXe3MLY37IyKsgvXPNLobnj19jYZCboM_l_OfPe4mnRRyuS6fivJaeCRW0tFNEFku2La0GIUfD4wlaqxg-vZqMqQpLeZDBgGATV7oB/s320/Fitness_How-to-Warm-Up_01_300x350.jpg" width="214" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A few weeks ago I explained to you why I think that <a href="http://www.ladieslunchandlunges.blogspot.co.uk/2015/06/do-you-really-need-to-warm-up-before.html" target="_blank">it is so important to warm up</a> before you start your workout. Today I am going to clarify the type of thing
that your warm up should consist of.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Broadly speaking, your warm up should take you about 5-10 minutes
to complete and contain the following components:<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Pulse raising exercises<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Mobility exercises <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Preparatory stretches<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: Verdana, sans-serif;">Why 5-10 minutes?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: Verdana, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">There are several factors that affect the exact length of
time you need to warm up for, for example:<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Temperature – In cold conditions a longer warm up will be
necessary to suitable “warm the body up”.
The opposite is true in warmer conditions.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Intensity of the session – if the session is going to be
very demanding and challenging more time should be spent in the warm up phase.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Ability levels – Sedentary individuals will require a longer
and more <b>gradual</b> warm up. Similarly, older adults, as well as ante and
postnatal participants, will need a lengthier warm up phase.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>So what exactly is a pulse
raising exercise?</b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A pulse raising exercise is something that <b>gradually</b> elevates the heart rate and
warms up the muscles of the body. They
should be of a low to moderate intensity, rhythmical, continuous and
progressive in intensity. For example,
start with a walk (very little impact on joints), then progress into a light
jog before adding in arm movements (like punches out to the front/side/above).<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>And mobility
exercises?</b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Before any activity it is sensible to prepare the body’s
major joints. A ‘whole body’ approach
uses warm up exercises that involve multiple joints, increasing the range of
motion without loading them by using weights or impact. Examples of such exercises are knee bends,
ankle circles and trunk twists are. Many
of these exercises can be incorporated into a pulse raiser.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Do you really need to
do Preparatory stretches?</b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Preparatory stretches prepare all the major muscle groups to
be used in the proposed activity. The
aim is to prepare the muscles for exercise by taking them through their full
range of motion. We achieve this by
doing <b>dynamic stretches </b>(stretches with
movement which also help keep your heart rate elevated).<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Dynamic stretches typically involve performing eight to
twelve repetitions of controlled, full range movements. They should only be carried out when your
body temperature has been increased and all the major joints mobilised. Dynamic stretches can prepare the muscles for
the exact joint actions and muscle contractions performed in the exercise
session by replicating some of the movement that will be used. For example, concentrate on lower leg stretches
before going running.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So there you go!!!</span><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen xxx</span></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-92173491837613089612015-07-12T09:17:00.002+01:002015-07-12T16:27:45.199+01:00"MUM, I'm hungry!"<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The school summer holidays are now in full swing for us mums. I do love the holidays because firstly, the kids get the freedom to play (and weather permitting) remain in the great outdoors and secondly, also for my own selfish reasons, I get to cut back on my running around to various activities as well as the daily drop offs and pick ups.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">There is also something I definitely notice hearing far more often in the holidays too </span><span style="font-family: Verdana, sans-serif;">(usually balled at 90 decibels)</span><span style="font-family: Verdana, sans-serif;">. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>"MUM, I'm hungry!"</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">...followed by the fridge door being opened them slammed shut (because the food has not leapt out onto their hand ready to be eaten).</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So what can we do about this? </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Mums, I suggest the following - let's nourish our kids to the max and reduce these hollers of hunger!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>A little experiment for you:</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Make a small selection of meats and veg and place on the table. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Ask your children to choose what they would like to eat. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Now stand back and watch what they are drawn to. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">My youngest loves his red meat and, if allowed, is also attracted to sugar - this is somewhat typical of a protein type. My eldest son </span><span style="font-family: Verdana, sans-serif;">is not so much drawn to sugar. Granted he is</span><span style="font-family: Verdana, sans-serif;"> more aware of the nutritional benefits of food and his palate is a little more advance. Generally he is drawn to a wide variety of foods, but on certain days he favours some foods over others. He would be classed as a mixed or balanced type. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>So what am I proposing?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I think firstly we need to ensure we max out on a good breakfast (no surprise there).</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I have recently invested in a nutri blender - another gadget to add to my already cluttered utility room - anyhow it seems to be of great use.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If my boys choose to have some organic yogurt and fruit for breakfast I have used the blender to add extra nourishment. So far I have managed to disguise celery, avocado, some seeds and occasionally a little super green organic protein powder that is packed with plenty vitamins and minerals! </span><span style="font-family: Verdana, sans-serif;">Another very good thing to add would be some fish oil - I recommend Eskimo Brain Shark for kids - incredibly good for their brain power and a good start to the day.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Today I made a snack bar for the kids, using a recipe from "Get the Glow" by Madeleine Shaw - seen below (along with some of my other recently acquired cook books from my mum).</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-BpGKMXRvYoE/VaIhIDgt88I/AAAAAAAAAhg/UqXvXQRhth8/s1600/P1020362.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-BpGKMXRvYoE/VaIhIDgt88I/AAAAAAAAAhg/UqXvXQRhth8/s320/P1020362.JPG" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">It had a variety of nuts, seeds, dates, coconut oil, cinnamon, ginger and maple syrup, again blended altogether. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-9l6OWlMz6r4/VaIhewiOnmI/AAAAAAAAAho/Ux_Ravpozqo/s1600/P1020363.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-9l6OWlMz6r4/VaIhewiOnmI/AAAAAAAAAho/Ux_Ravpozqo/s320/P1020363.JPG" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-9l6OWlMz6r4/VaIhewiOnmI/AAAAAAAAAho/Ux_Ravpozqo/s1600/P1020363.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"></span></a><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Lunch</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Seeing we don't often get heat waves for long periods of time I still aim for soup at lunchtime. If possible I try to make it contain meat too, either chicken or pea and ham. If soup is not possible chicken legs, pate and oatcakes makes a great alternative!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Dinner</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The best advice I could give you here is to try and encourage the children to help. The holidays is a great time to start this (added bonus is it is an activity and helping you out) and you can really see what they would prefer to eat.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A favourite of mine to make is chicken goujons, the coating is chicken dipped in egg then some ground almond and parmesan and seasoned with salt and pepper<em>.</em> All topped off with a homemade tomato sauce (again a multitude of veg blended through it). </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-3aJ1j3HwNT8/VaImmIfa-ZI/AAAAAAAAAh0/zgVb50tr_SU/s1600/P1020364.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-3aJ1j3HwNT8/VaImmIfa-ZI/AAAAAAAAAh0/zgVb50tr_SU/s320/P1020364.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Chicken and apple meat balls are another easy one as you just blend all of what you want together, then roll into little balls altogether and roast in the oven. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>What about snacks?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">A firm favourite of mine is buckwheat crepes </span><span style="font-family: Verdana, sans-serif;">(can be a welcomed meal or snack)</span><span style="font-family: Verdana, sans-serif;">. The recipe for these can be found on our <a href="http://www.ladieslunchandlunges.blogspot.co.uk/p/recipes.html" target="_blank">recipes</a> page. If I do these for breakfast I </span><span style="font-family: Verdana, sans-serif;">will make them sweet with some banana and agave or</span><span style="font-family: Verdana, sans-serif;"> have them with scrambled egg and bacon. </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So, what I try and achieve at every meal and snack is that there is a healthy fat, some greens and some meat. I don't overload on dairy and try as best I can to remove gluten. My kids don't get fizzy drinks and are limited on fruit juice, which I water down to reduce the sugar hit! They are greatly encouraged and are very good at drinking water now. I think by adopting a very strict policy of water they now know when they need to take it. This alone is worth persevering with over the holidays as often when people think they are hungry all they actually need is better hydration. </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I would love to know how it all goes for you and am happy to help suggest more ways to "sneak the goodness" in.</span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Happy holidays and hopefully the hunger shouts are not so often!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam x</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: right;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-17589448638782751302015-06-28T21:04:00.001+01:002015-06-28T21:04:11.152+01:00Do you really need to warm up before exercising?<div class="MsoNormal" style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkLo19cmNlBGx7VIJ4p0fQeImalBAxJk6-17IzMs7D3sqYZ9rbh2Rzkqv4l6Xdeo5EjlZcGTrKp-7alPYA8ZURDj6UjfNoKxqL0A6lm-KEuI8k-q8qFL7Qc1n4TfDHSV23YliMPeA122L1/s1600/warming+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkLo19cmNlBGx7VIJ4p0fQeImalBAxJk6-17IzMs7D3sqYZ9rbh2Rzkqv4l6Xdeo5EjlZcGTrKp-7alPYA8ZURDj6UjfNoKxqL0A6lm-KEuI8k-q8qFL7Qc1n4TfDHSV23YliMPeA122L1/s320/warming+up.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<span style="font-family: Verdana, sans-serif;">The cavemen didn’t warm up before hunting so why should we
do so before exercising? Well, the
cavemen lived in a time of constant “fight or flight” so when the time came for
them to perform they had a little help from a certain hormone called Adrenalin!<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Thankfully we now live in slightly more stable times and
have spent many years of scientific research looking in to how to we can
perform better.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I know it is easy to ditch the warm up especially if you are
short of time (hello, I’m a busy mum) or are exercising alone but there are
many benefits of spending just 5-10 minutes preparing your body!<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Here are my top ten:</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">1. A gradual warm up will steadily prepare your heart for
an increase in activity, helping you avoid a rapid increase in blood pressure.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">2. It increases the blood flow to your working muscles, better
preparing them for the additional workload to come (and literally warms them
up!).</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">3. Done gradually it helps prevent you from getting out of
breath too early or too easily as it increases the supply of oxygen and
nutrients required by your muscles. (This is why without a good warm up the
first 10 minutes of a run are normally the hardest!). </span><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">4. It stimulates the production of l<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;">ubrication (synovial fluid) required by your joints for easier (and less painful) movement.</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;">5. It r</span></span><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px; text-align: left;"><span style="font-family: Verdana, sans-serif;">educes the risk of soft tissue (ligament, tendon and muscle) injuries by allowing your muscles and joints to move through a greater range of motion easily (and safely).</span></span><br />
<br />
<div style="text-align: justify;">
<span style="background-color: white; text-align: left;"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 1em; line-height: 22.3999996185303px;">6. It increases your neurological (nerve-to-muscle) pathways, </span></span></span><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px; text-align: left;"><span style="font-family: Verdana, sans-serif;">which can improve your co-ordination and the quality of your workout.</span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
</div>
<div class="MsoNormal" style="text-align: justify;">
<div style="text-align: justify;">
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 1em; line-height: 22.3999996185303px; text-align: left;">7. It allows you to </span><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 22.3999996185303px; text-align: left;">practice</span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 1em; line-height: 22.3999996185303px; text-align: left;">/rehearse the moves you are about to perform during your workout (i.e there is no point doing lots of upper body exercises during a warm up if you are about to do a lower body workout).</span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 1em; line-height: 22.3999996185303px; text-align: left;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 22.3999996185303px;">8. It causes an i</span></span><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;">ncrease in blood temperature, which can allow you to work out longer or harder.</span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;">9. It p</span></span><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;">rompts hormonal changes in the body responsible for regulating energy production.</span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;">And finally!</span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;">10. It h</span></span><span style="background-color: white; font-size: 1em; line-height: 22.3999996185303px;"><span style="font-family: Verdana, sans-serif;">elps mentally prepare you for the exercise ahead, giving you a few minutes to get "in the zone" for a great workout! </span></span></div>
</div>
<div class="MsoNormal">
<br />
<span style="font-family: Verdana, sans-serif;">Hope that helps convince you! In my next post I will go into more detail about what a good warm up actually consists of!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Until then.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Aileen xxx</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>
</o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-20607382968372616942015-06-22T15:59:00.000+01:002015-06-22T15:59:48.271+01:00The Secret To Not Being FAT!<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What a heading! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The secret can be answered in the first sentence of this article - just love the way you are!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">"REALLY!" I here you shout in your own head! It is as simple and as complicated as this. That little nagging voice in your head nipping away at you each day (possibly all day) of how awful you look, how fat that looks, how unfit you feel, how disgusting it all is. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Here's a question - would you speak to your best friend the way you speak to yourself? I'm hazarding a guess at "no" as you would quickly run out of friends.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If I woke up every morning, weighed myself and announced it on Facebook to allow people to judge me by my weight, the number on the scales, is that a true reflection of what I mean to my friends and family? NO! so why subject yourself to the torture of that number? </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I used to be that person; valuing myself with the figures on the scales and casting opinion of what other people must be thinking of me as a personal trainer and metabolic typing advisor. I believed people must be looking at me teaching my Kettlebell class thinking "they must see I have put on weight"! The SHAME started creeping in as I should know better. Why this SHAME? Because society/media has bred into us what we should be! What the "ideal weight" looks like as well as clubs that reward us on our weight, when it should be our <b>health</b>.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As a massage therapist, I am privileged to have people come to see me and feel confident enough to allow me to massage them. For some this is a huge hurdle to remove any clothing. I may also add I smile when my clients profusely apologies for not having shaved or have matching underwear on! The reason they do this, because they judge themselves so much that they believe that everyone else will too. My job is never to judge or expect, just to observe and accept. Everybody I meet I believe has an amazing body - but they do not see that because they fail to love themselves enough to honour the body they do have. Perfection does not exist. If this is what you strive for I wish you luck as you will never reach it and you have missed the wonderful journey of life there is to experience and all these amazing people around you. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So what did I do? I took a piece of my own advice and started to appreciate the person I was and not the number that those bloody scales said. There are many things in life I know I am not very good at, equally there are many things in life I am good at. I accept we have people who judge and pass comment, that is their entitlement and to a certain extent - their own insecurities. So Be Brave, Be Bold, Love Life and Love You. You will find you live in a much happier contented place.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I sleep well, I exercise well, I look well (with the exception of the occasional disrupted nights sleep with the little people). I have great vitality and I may add, according to guidelines, I'm over weight!!! Life is very good and it's for living.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please remember</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">"Comparison is the thief of Joy"</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSkJuLXlCS1vsaxyFj24rYVV-bDlv5zjw9iKvs9nfHDZ-7BFlIQqnG-zPcJylYId7Hzni72HFKssmYMsBQFfTSQNY1SGlqdREh6VwFudp0W9wxCjCl-HxiyY1KXFPvcwuAmv49taVDucqc/s1600/Quotefancy-7754-3840x2160.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSkJuLXlCS1vsaxyFj24rYVV-bDlv5zjw9iKvs9nfHDZ-7BFlIQqnG-zPcJylYId7Hzni72HFKssmYMsBQFfTSQNY1SGlqdREh6VwFudp0W9wxCjCl-HxiyY1KXFPvcwuAmv49taVDucqc/s320/Quotefancy-7754-3840x2160.jpg" width="320" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">You are unique, embrace it. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBSLGkBo9jlCbNJM6vj6EyNDSpYc8cV6Uru-tRg2xHuE3kupuINH4W5AkLNqHGHuiuQB9RZenSlGJhc3htkCyg2c53J2R1b2maCv_CyLq3KIdgkLQvaHNI01Lg1l04hYndi91-fNoMmYKy/s1600/chibirdcompare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBSLGkBo9jlCbNJM6vj6EyNDSpYc8cV6Uru-tRg2xHuE3kupuINH4W5AkLNqHGHuiuQB9RZenSlGJhc3htkCyg2c53J2R1b2maCv_CyLq3KIdgkLQvaHNI01Lg1l04hYndi91-fNoMmYKy/s320/chibirdcompare.jpg" width="320" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">To health and happiness.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam x</span></div>
Anonymousnoreply@blogger.com2tag:blogger.com,1999:blog-2266492481944979054.post-88023122754796347352015-06-07T18:46:00.001+01:002015-06-07T18:46:43.313+01:00The Mum's Guide to Postnatal Fitness<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Not so very long ago I was asked by the lovely folk at fellow fitness blog - <a href="http://www.unboundlife.com/" target="_blank">Unbound Life</a> - to help out on an article about postnatal fitness.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<span style="font-family: Verdana, sans-serif;">And here it is...</span><br />
<br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><b>The Mum's Guide To Postnatal Fitness</b></span></span><br />
<span style="font-family: Verdana, sans-serif;">By <a href="http://unboundlife.com/author/rachelwilliams">Rachel Williams</a><br /></span><br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">When to exercise, how to exercise, and everything else you need to know about postnatal fitness!</span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<a href="http://cdn.coresites.factorymedia.com/unbound/wp-content/uploads/2015/05/buggy-fit.jpg"><img src="http://cdn.coresites.factorymedia.com/unbound/wp-content/uploads/2015/05/buggy-fit-680x382.jpg" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Let’s face it, when you’ve just given birth, knocking out a few burpees is probably the last thing on your mind. But once you’re starting to get back into the swing of ‘normal’ life, exercising is a great way of reminding yourself that not everything has to be different now you’re a mum.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<a href="http://cdn.coresites.factorymedia.com/unbound/wp-content/uploads/2015/05/Aileen.jpg"><img src="http://cdn.coresites.factorymedia.com/unbound/wp-content/uploads/2015/05/Aileen.jpg" /></a></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: xx-small;">Ante- and post-natal fitness specialist Aileen Hill</span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: xx-small;"><br /></span></div>
<br />
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Keeping fit and healthy has some great benefits. Yes, exercising can help you lose weight and get your pre-pregnancy figure back, but more importantly, becoming stronger and fitter means you can look after yourself and your baby better too.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“Exercise can also help with postnatal depression,” says Aileen Hill, an ante- and postnatal fitness specialist, and mother to two young girls. “Physically it’ll help as you’ll release more endorphins or ‘feel good’ hormones, but exercise can also provide a social network so you don’t feel like you’re isolated at home all day.”</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<span style="font-family: Verdana, sans-serif;"><div style="text-align: justify;">
Although exercising after having a baby has loads of benefits, there are a few things to take into account. Here are the answers to some common questions.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>When is it safe for me to exercise after having a baby?</b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b><br /></b></span></div>
<div style="text-align: justify;">
The general rule is that you need to be given the okay by your doctor before starting to exercise. This will usually be at your postnatal check-up, six weeks after a normal birth and 10 weeks after a caesarean.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Having said that, there are basic exercises you can start to do within days of giving birth. Aileen recommends gentle pelvic floor exercises - squeezing the muscles as though you’re trying to prevent yourself having a wee - and squats.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Strengthening your pelvic floor helps with urinary incontinence (which you may experience after having children) and heightens sensitivity during sex.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<a href="http://cdn.coresites.factorymedia.com/unbound/wp-content/uploads/2015/05/running-with-pram.jpg"><img src="http://cdn.coresites.factorymedia.com/unbound/wp-content/uploads/2015/05/running-with-pram-680x383.jpg" height="225" width="400" /></a></div>
</span><br />
<br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>What exercise should I be doing after giving birth?</b></span><br />
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">When you’re ready to start exercising, the key is remembering – like pretty much everything connected with having a baby – that everyone is different. Listen to your body and exercise as little or as much as it’s telling you.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen recommends exercising at 50% to 60% of your normal intensity and building up gradually so you can slowly get you body back to where you were before, without depleting your energy reserves.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“In theory, you can do any type of exercise,” she says. “But I would avoid anything that involves big pelvic movements, like kickboxing. When you’re pregnant, your body produces a hormone called relaxin, which relaxes your ligaments, particularly around your pelvis, in preparation for giving birth.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“The effects of relaxin can stay in your body for around six months after having a baby – longer if you’re breastfeeding – and can affect the stability of your pelvic region, making you more susceptible to injury.”</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>Can I exercise if I had a caesarean?</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Apart from waiting longer for the postnatal check up, take it gently when you do start exercising. Aileen recommends walking, core restoration and bodyweight exercises to help rehabilitate your muscles and build your strength.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">She advises avoiding running, jumping, heavy weight training, crunches, leg raises and other traditional ab exercises as you need to give your body time to heal, getting the foundation right and slowly regaining your strength again.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>Is it OK to do sit-ups after having a baby?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“There are much better exercises for your abs than sit ups and planks,” says Aileen. “Pilates exercises such as <a href="http://www.pilatesfornewmothers.com/exercise-breakdown-heel-slides/">heel slides</a> and <a href="https://www.youtube.com/watch?v=fJjiWMYhffQ">glute bridges </a>are great for strengthening your core after giving birth as they work your deep core stabilisers and protect your back.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">But if you do want to do sit ups and planks, make sure the gap between your abs is no more than two finger widths apart, ideally less!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“Abdominal separation, or diastasis recti – where the abs split during pregnancy as the uterus grows – is very common. You can measure the separation by seeing how many fingers you can fit into the gap, and do pelvic tilts to help close the separation as well as restore core strength.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“Doing sit ups before the gap is closed enough can result in bulging in your ab area, which can look like a pot belly. Not ideal.”</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The NHS advises that if the gap is still obvious eight weeks after giving birth, your GP can refer you to a physio.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>Err, what am I supposed to do with the baby while I exercise?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“If you can’t find someone else to look after the baby while you work out, you could try speedwalking with the buggy or a buggy fitness class,” says Aileen. “Some elements will involve working with the buggy, while others are done with the babies watching from close by. It’s a nice way to meet like-minded local mothers, too.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“<a href="http://www.netmums.com/">netmums</a> has local noticeboards where you can find post-natal fitness classes in your area.”</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>Should I still exercise if the baby is keeping me up all night?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">“You’ve got to look after yourself as a new mum, not least because you need to look after the baby,” says Aileen. “If you’re getting very little sleep, you’re better off saving your energy and recovering. However, sometimes exercise can help re-energise you. So if you feel up to it, why not?”</span></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Hope you enjoyed it folks!</span><br />
<span style="font-family: Verdana, sans-serif;">To see the orignal version <a href="http://unboundlife.com/get-inspired/guide-to-postnatal-fitness#SBgp1wLMVTAetaqw.97">Click here</a></span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Aileen xxx</span>Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-22649679571172546832015-06-01T10:19:00.003+01:002015-06-01T10:19:43.038+01:00Challenge completed!<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Four weeks ago we embarked on our "Nourish to Flourish" challenge.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I was terrified that I was going to struggle with changing my eating habits and feel hungry all the time!</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Well do you know what, it was tough but it was no where near as hard as I thought. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The whole purpose of doing the challenge for 4 weeks was that it would give us the best chance to break those old "bad" habits and instill the "good" patterns of behavior required for long-term success.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">It has been working too! I now know what to snack on rather than reaching for the most convenient, prepackaged "naughty" treat. That in itself is a massive success for me! </span><span style="font-family: Verdana, sans-serif;">I now choose not to eat those "naughty" treats because</span><span style="font-family: Verdana, sans-serif;"> I know how it will make me FEEL - how it affects my mood, my clarity of mind and general energy levels - rather that worrying about how unhealthy it is for me. I don't so much see it as depriving myself but more as ensuring that I am looking after myself better. I have been re-educated about what type of food is best for my body and </span><b style="font-family: Verdana, sans-serif;">I</b><span style="font-family: Verdana, sans-serif;"> am beginning to see a change. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Remember, as with any new regime, the general rule of thumb is: </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1em; margin-right: 1em; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzPBkvyARgh2gorMiUSGxhqKk0n3oW2Hv7bes-Z2pYjeCAiQeBfB6V6_mKHBEs7R2YrpdvmhnEBl2lpUPh0AZwyMto0gjDmW705UbupPRqqgxzdYpsdJijD_xVBAHtTgvn2jqcocpvJi_/s1600/Twitterfd13917.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzPBkvyARgh2gorMiUSGxhqKk0n3oW2Hv7bes-Z2pYjeCAiQeBfB6V6_mKHBEs7R2YrpdvmhnEBl2lpUPh0AZwyMto0gjDmW705UbupPRqqgxzdYpsdJijD_xVBAHtTgvn2jqcocpvJi_/s1600/Twitterfd13917.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzPBkvyARgh2gorMiUSGxhqKk0n3oW2Hv7bes-Z2pYjeCAiQeBfB6V6_mKHBEs7R2YrpdvmhnEBl2lpUPh0AZwyMto0gjDmW705UbupPRqqgxzdYpsdJijD_xVBAHtTgvn2jqcocpvJi_/s320/Twitterfd13917.jpg" width="228" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So keep at it!</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">As with any big change, you are more likely to succeed if you start with just one or two areas and slowly build up.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If you have been inspired to make a change in your lifestyle just try and identify a few aspects to work on at first. These may be things such as drinking more water, reducing your caffeine intake, avoiding sugary snacks, walking to work, improving your posture, incorporating more core exercises into your daily routine, going to bed earlier, eating at more regular times, eating slower!!! The list goes on and on!</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">And remember:</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8HRoqkJ95WCArYQOvRLVzpl3oIeQ67TfoqbRbejfmlA6q9ln9b6rwaS0pxm2XFGg4NVMBx7gNGj0Fjjy4Z8vfnGAGpQM7JJYSXXnTDJHX0sp8Fj886y6PgG_awuzLFKAv7o7zD8z57jQr/s1600/FB_20150101_19_29_44_Saved_Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8HRoqkJ95WCArYQOvRLVzpl3oIeQ67TfoqbRbejfmlA6q9ln9b6rwaS0pxm2XFGg4NVMBx7gNGj0Fjjy4Z8vfnGAGpQM7JJYSXXnTDJHX0sp8Fj886y6PgG_awuzLFKAv7o7zD8z57jQr/s320/FB_20150101_19_29_44_Saved_Picture.jpg" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">For those of you interested in what type of exercise session I wrote for us to do during the challenge, take a look at the new <b>EXERCISE </b>page. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Now here is Sam with her final thoughts on the last 4 weeks:</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana;"></span> </div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana;">It was easier to let Natasha speak for herself on this one.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana;"></span> </div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">"My overall thoughts are that this was the best thing apart from having my kids
and getting married, that has ever happened to me. Before this I used to eat what
most people would consider healthy, but when I started with MT my life changed my
body changed from the inside out. I started to notice my skin looked better I
had the most energy even after a hard day running after the kids cleaning the
house and going to work after all that I still manage to squeeze in a cheeky
work out. I was less bloated, I started drinking more water less coffee more
herbal tea. I still have a long way to go but so far so good. I struggled a bit
this week I ate more than usual and I knew why. My cycle is due and I feel like
a blob. But all I need to do is get on track again it's hard to stay focus, mind
you no sugar but just eating wrong kind of food.in life we get one opportunity
this is mine and I'm not going to stop fighting its a lifestyle for me now and
this is for life. Oh and let's not forget I fit into my size 10 jeans I've lost
half a stone in three weeks and lost half an inch of my waste, I have achieved a
lot but not enough the only way is up from here. Thank you again Samantha for
this life changing experience."</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">Thank you girls for participating. I love what I do and it works if you are willing to put in the time and effort. We are all different so our needs are different. If it was easy to change we would all be glowing and well. We all have our own journeys to complete. You just have to chose which way you want to go.</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">Thank you to all of you who have followed us. If you would like to do this program please to do not hesitate to contact myself of Aileen. We cant wait to get you started.</span></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-65352885310090079732015-05-25T20:40:00.005+01:002015-05-25T20:40:55.098+01:00Week 3 Nourish to Flourish update<br />
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">We are now over half way through our challenge and we are all definitely getting the hang of listening to our bodies.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidu3GN-clF9Y9u7krC_AtBbInX15nexHMy6tad8RefYuDvZOf8upbJEjKPmPRGJeBtTeP-Wz1hBuNSxpllShXsvVDfCZCz6E9XYaCUN9eu16GHFfAqPTyh6hVGilHABgdLqOaHBsWXZ8JV/s1600/keep-calm-and-listen-to-your-body.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidu3GN-clF9Y9u7krC_AtBbInX15nexHMy6tad8RefYuDvZOf8upbJEjKPmPRGJeBtTeP-Wz1hBuNSxpllShXsvVDfCZCz6E9XYaCUN9eu16GHFfAqPTyh6hVGilHABgdLqOaHBsWXZ8JV/s320/keep-calm-and-listen-to-your-body.png" width="284" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Did you know that <b>every </b>structure and function of the body depends upon nutrients. So, o</span><span style="font-family: Verdana, sans-serif;">n that note I want to add in the day of "IMPENDING DOOM"!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What do I mean by the day of IMPENDING DOOM?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">It's that day when you wake up feeling completely unsettled and unnerved, like something terrible is going to happen, and you cannot work out why. Usually within 48hrs of this it becomes apparent - your period has started!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This usually explains the emotional days, the crabbit days, the less than patient, take no crap days! And is it just me that suffers from amnesia every 28 days? Because this emotional rollercoaster always comes as a surprise to me. Then I forget about it again until the next month. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Our hormones are greatly influenced by our nourishment and what we chose to put into our bodies. The more I follow my metabolic typing the less aggressive my cycle becomes with less peaks and troughs leading up to it (feelings of low, weepy). I no longer get cramps or headaches and am much less tetchy (although I feel that may be contested in our house). I feel as though my mind and body is in much more balance.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The more I work with woman the more I see these huge hormone imbalances. They are unable to control a whole host of symptoms such as weight gain, migraines, depression, lethargy, thyroid/adrenal issues, IBS, endometrioses, the list goes on! </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please be aware of what your body is saying to you. It says it for a reason, the fist time will be a punch the second comes in with a sledge hammer. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This weeks updates:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Another positive move forward.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Natasha </b>has found she has not suffered from indigestion this week so has not needed to take her medication (I might add at this point, her medication is self medicated and I have had no influence or advice on this). What has pleased her the most is getting back into her size 10 jeans. We had discussed the weigh ins and she has not weighed herself - she has gone on how well her clothes fit. Natasha's energy is still good. The meat test I set her is still be completed so we will go through that next week. Natasha had a go at making her own Rye bread - she said it was a fair bit of work - but good.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As for <b>myself</b>, trying not to inhale my food was a huge challenge - with a busy week in the clinic I was chasing my tale so I do have to keep on top of that. This week I have again felt less bloated and thoroughly enjoying feeling fresh. Goals for next week. Must keep on track of planning and preparing meals, especially lunches, so as I don't rush.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam :)</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Over to <b>Aileen</b>:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">At the beginning of last week I was feeling fairly confident that I was getting the hang of this metabolic typing lark- that was until I had a "moment of muffin madness"! I was out with my mum last Friday and we decided to "treat" ourselves to coffee and a snack. In a moment of weakness I opted for a muffin and couldn't wait to tuck into that delicious sweet treat. What I wasn't prepared for was the almost instant feeling of guilt followed by a slow but most definite spiral back into my sugar-filled, carb-heavy ways! I though that since I had started the day off in a bad way I might as well continue! Needless to say that by that evening I felt bloated, lethargic, annoyed and full of regret. My sugar/carb hangover cast a shadow over my weekend but I am only human after all - and will hopefully learn from this mistake. We all fall off the wagon at some point but the important thing to remember is to get back on as soon as you have the strength - and that in itself is sometimes a very difficult thing to muster. Don't be too hard on yourself! You will get there in the end.</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-63871585154663280482015-05-18T19:53:00.004+01:002015-05-18T20:25:21.807+01:00Nourish to Flourish - Week 2 Update!<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">We are halfway through our Nourish to Flourish Challenge - how did that happen?? It's now time to focus on the</span><span style="font-family: Verdana, sans-serif;"> exercise aspect of our challenge. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRwvG2gQfB4jjb7MsLlAUiLSTwj9UpNIo51y5fADnq8gqeYGSDO3o1ZrYoAmWbIxz4gMhA2-sa4S1fL7MfV5h7hOkW0tSmdeJg9ypoC8rShmetqAR_7jtn8F-lIsq9Csrrio9AFrpef_CD/s1600/80+20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRwvG2gQfB4jjb7MsLlAUiLSTwj9UpNIo51y5fADnq8gqeYGSDO3o1ZrYoAmWbIxz4gMhA2-sa4S1fL7MfV5h7hOkW0tSmdeJg9ypoC8rShmetqAR_7jtn8F-lIsq9Csrrio9AFrpef_CD/s1600/80+20.jpg" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">It is a well known statistic that health = 80% nutrition and 20% exercise. So how can we make the most of that 20%! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Firstly we need to make sure that our energy expenditure (exercise) is equal or greater than our energy input (food). This simple equation is the fundamental principle in weight loss. You probably already know this. However, it is so much harder to reduce your "input" without failing off the wagon because all you can think about is food! It is much easier to gradually increase the amount of exercise you are doing!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Next we need to realise that movement increases our metabolism. ANY MOVEMENT. It is easy to increase the amount of physical activity you do by just actually moving your body more - walking is so underrated! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">In my opinion the most effective way to increase your metabolism through exercise is to do High Intensity Interval Training (HIIT). That means doing very intense exercise for a short period of time followed by a quick rest (the interval part) repeated as many times as required e.g 4 lots of exercises preformed for 45 seconds with a 15 second rest. The exercises could be anything from power squats to sprints on an exercise bike.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Exercise also diverts your blood supply away from your digestive tract and towards the active muscles. This helps reduce the feeling of hunger. So next time you feel hunger and don't have a sensible snack to hand, try doing some exercise to see if it helps you beat that pang! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Finally, did you know that the more muscle you have the higher your metabolic rate? The Human body naturally burns more calories each day to maintain a pound of muscle than it does to maintain a pound of fat. Therefore, the more muscle you build, the more calories your body will naturally burn each day at rest. Ok, it is only a tiny fraction more but every little helps!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div style="text-align: start;">
<span style="background-color: #f3f3f3; font-family: Verdana, sans-serif; line-height: 26px;">So how are we all getting on with the challenge?</span></div>
</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>My verdict of this week</b> - </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I am beginning to really notice the effect sugar has on my body. This has made me try really hard to avoid eating anything that is too high in it - does make finding a quick snack hard if you are not a home (or prepared!). Bananas and nuts are almost a permanent fixture in my bag now. Otherwise I feel like I have a more consistent supply energy of and am definitely sleeping better. It is still a challenge not to give into cravings though, especially when I am having a very active day.! I feel like I have made a positive change to my health and am really enjoying discovering what new combinations of food work for me.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileenxxx</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Now for the other girls!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Sam</b>- Ah! the week without coffee;bear with a sore head! I had felt very tired and foggy for the first few days. It was nice to have my substitute, more from a psychological point of view. Now that I am into week two, I feel an immense difference. I wake feeling fresh and not knackered, dragging myself about in order to get going in the morning. I have loved my HITT training this week Aileen, Thank you. It really gives you a buzz the following morning. So much so I have been out running at 6am!!!!!!!!</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">I also thought it would be good to give you a typical day of food for me.</span><br />
<span style="font-family: Verdana;">Waking 500ml (approx.) of water</span><br />
<span style="font-family: Verdana;">30mins later Breakfast - 2x scrambled egg and half an avocado (sometimes a lamb chop, I just listen to my body if I need more protein).</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">Snack - banana and nuts - but not always needed.</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">Lunch - homemade lamb burgers stuffed with feta and green salad.</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">Dinner - Steak/chicken with steamed green veg and butter over the top.</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">I am quite regimented with my water, 30 mins before I eat and 2 hrs after I've eaten.</span><br />
<span style="font-family: Verdana, sans-serif;"></span></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;">
</div>
<span style="font-family: Verdana, sans-serif;">
<div style="text-align: justify;">
Also goats cheese - I know this is a dairy product and I have been avoiding dairy, however, feta does not sit in your stomach for hours the way cheddar cheese does. Feta will move through in 30 minutes.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
My Goal - Portion Control! I am going to eat slower and not inhale my food. Allowing my body to release enzymes and identify food correctly and not as a foreign object because it hits my stomach in lumps! Therefore my body has to fit incredibly hard to digest it and many more negative responses to not chewing food properly.<br />
<br /></div>
</span><br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Natasha </b>- she is feeling more energetic and positive. Her skin feels better, bowels move better and she feels lighter (I might add Natasha has not weighed herself as this is not something I encourage). Natasha has had a very positive experience with her food this week and has been cooking away frantically to get it right for herself and her family.</span><br />
<span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">This week her goals are to experiment with more recipes, we looked out a few together and we shall share all next week. Also this week Natasha is going to do a food test for me, which I shall also reveal in next weeks update. Finally, bake a family treat that they can all eat. Life is for living! - </span><br />
<div align="right">
</div>
<div align="right">
<span style="font-family: Verdana;">Sam :)</span></div>
<br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-17424318791142168192015-05-11T14:32:00.003+01:002015-05-11T17:41:24.436+01:00Nourish to Flourish - Week 1 Update!<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This week 3 of us commenced our Nourish to Flourish Journey.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsFLEyJRWX_H3whXYOIpmtghG5VA9pDLS_HBywTg2woXWXQbiX1a3-9eyp08F4OObFlx4U_fGbO4rrvP00rwmFXWXbGPKEHYXX48MBoGmlTXbjppksGI0wrYLSUn33CM8A33gQqL4Tu-w1/s1600/Metabolic+Me.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsFLEyJRWX_H3whXYOIpmtghG5VA9pDLS_HBywTg2woXWXQbiX1a3-9eyp08F4OObFlx4U_fGbO4rrvP00rwmFXWXbGPKEHYXX48MBoGmlTXbjppksGI0wrYLSUn33CM8A33gQqL4Tu-w1/s1600/Metabolic+Me.jpg" /></a></div>
<span style="font-family: Verdana, sans-serif;">When you chose to change your lifestyle - it takes energy. It is harder to change than it is to stay the same. FACT! </span><span style="font-family: Verdana, sans-serif;">I have observed many people who live in discomfort and pain, yet their ability to change is not there as they feel it is just not possible. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">For the first few weeks of </span><span style="font-family: Verdana, sans-serif;">working with a new client I try to keep things simple. There is undoubtedly a lot to think </span><span style="font-family: Verdana, sans-serif;">about</span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">and I don't wan to overwhelm them so I make sure that I never add anything beyond their ability.</span><br />
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So this week we all concentrate on our own specific diet sheets. These sheets gave us a list of foods we could and shouldn't eat, in order to gain optimal health. For every meal we must have all the major food groups - Carbohydrate, Protein and Fat. It is the ratios of these </span><span style="font-family: Verdana, sans-serif;">macronutrients</span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">that we need to get right in order to make us feel better. Additionally, since we all metabolise food in a different way, we needed to pay attention to the particular forms of Carbohydrates, Proteins and Fats within our diet. For example, if I were to eat a chicken fillet at lunch time I would be looking for something to eat about 2 hrs later. Natasha could eat chicken fillet for lunch and be satisfied until dinner.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I cannot emphasis enough - EVERYONE IS DIFFERENT.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So how did we all get on adapting to our new food changes.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>My verdict of this week</b> - being a High Fat/High Protein type metaboliser I have loved being back in the flow of analysing my feelings with food. I got a real buzz from not deviating off my food plan as I end up being drained of energy if I do. This week for me has shown that I really have to stay away from the dairy and keep up my good meats and fats. Loved it. I have slept well and had a clearer mind.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">My goal for next week - COME OFF THE COFFEE COMPLETELY! I'm not saying it is bad for YOU, I'm saying I know I do better without it. Coffee is similar to the way sugar effects the body. It triggers an insulin response within the body and makes it work mega hard to combat it. So, I reckon I will be a bit tired at the start of the week. I have recently found Dandelion Coffee and Barley Rye - both of which you can use as a substitute hot drink, natural and with no caffeine. So this is what I shall have instead. Another step closer to a refreshing me!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Now for the other girls!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Aileen </b>- Aileen was pleases that she didn't suffer from the hunger pangs she was dreading and actually found it quite empowering knowing that she was nourishing her body rather than depriving it of sweet treats! She found breakfast and lunch easy to adjust too but is struggling a bit more with dinner as she eats at the same time as her children, who obviously only ever want carbs! To combat this she is substituting her usual pasta/potatoes for quinoa or extra spinach. Aileen still needs to eat regularly though and has admitted that she is a bit more stumped when it comes to quick, nutritional snacks - they always seem to take that bit more effort to make! So next week she aims to keep on track with her main meals and do a bit more research on how to make tasty filling snacks! I'm sure she will share any fantastic recipes with us!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Natasha </b>- This week Natasha has felt she had more energy, slept better and felt less bloated. Her diet needed to be tweaked mid week as she felt she was eating the same things to try and stick with the diet sheet. Her goals for the next seven days are to stick with the foods on the diet sheet as Natasha is a Mixed type, which means its important for her to get her food combinations right as well as her macronutrient ratios (protein, carb and fat). She loves to cook and what was on her diet plan was no different to what she would normally eat it was just getting the combinations right. Having spoken with her last night, she may well be experiencing a detox - with an upset stomach. This is the body's way of eliminating toxins. This can also have the symptoms of sore heads, flu like feeling, bad breath or body odour or sometimes even sickness. However this process usually is short lived. Another step closer to a cleaner healthier you!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Sam xxx</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-82268270014069428092015-05-03T11:57:00.000+01:002015-05-03T11:57:33.965+01:00Nourish to Flourish Nerves<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Tomorrow sees the start of our Nourish to Flourish challenge and I am beginning to feel the nerves!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">My attitude to exercise and nutrition growing up was "I can eat that slice of chocolate cake because I have just been for a run".</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">WRONG! </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I now know that you can't </span><span style="font-family: Verdana, sans-serif;">out exercise a bad diet but I would be lying to you if I told you I had perfect eating habits (I just can't shake my sweet tooth!).</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So this challenge is just what I need to kick start my new approach to food and to start to really nourish MY body. I am delighted to be starting this nutritional journey with Sam, Natasha and Suzy but I am scared!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I'm scared because:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ol>
<li><span style="font-family: Verdana, sans-serif;">My Metabolic Type suggests foods that I have never heard of!</span></li>
<li><span style="font-family: Verdana, sans-serif;">How am I going to copy when hunger strikes!</span></li>
<li><span style="font-family: Verdana, sans-serif;">I am going camping with my family this weekend (surely that means eating toasted marshmallows).</span></li>
<li><span style="font-family: Verdana, sans-serif;">It's my husband's birthday this week (arrgh I will be faced with cake and booze).</span></li>
</ol>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Life is real though!</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I know that this week is going to be about "eating less wrong and more right" as Sam has told me. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So my aim for the first week is:</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
</div>
<ol>
<li><span style="font-family: Verdana, sans-serif;">Increase water consumption (a proven tactic</span><span style="font-family: Verdana, sans-serif;"> to help deal with hunger pangs).</span></li>
<li><span style="font-family: Verdana, sans-serif;">Decrease the amount of carbs I eat - and to make sure the ones I do eat are the correct type for me.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Include protein in all my meals.</span></li>
</ol>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Fitness wise I'm not so nervous as I know that I need to focus more on my core to increase both my strength and function.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">These exercises will concentrate on going back to basics and working the body from the inside out - look at them as the foundations of a building.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I also hope to do at least one session that involves more resistance training - i.e weights!!!!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So there you have it folks!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I'll keep you posted!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggql4-J7RPGmqAVnJqKwWhXqiV4f7NveOcIwKaI1F_q-udRmhbiDYPLO2LNy3djyJFYA3OzuyDseOfObJj0PrIOpQG8antbFgZ6o1gn_fqpAI1Oi8G-jqj95hmu2tS3qREwQrLByebYcYE/s1600/Clean-eating+cupcakes.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggql4-J7RPGmqAVnJqKwWhXqiV4f7NveOcIwKaI1F_q-udRmhbiDYPLO2LNy3djyJFYA3OzuyDseOfObJj0PrIOpQG8antbFgZ6o1gn_fqpAI1Oi8G-jqj95hmu2tS3qREwQrLByebYcYE/s1600/Clean-eating+cupcakes.png" height="224" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-40064049182192759612015-04-28T16:44:00.002+01:002015-04-28T16:45:55.801+01:00And the winners are...<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The moment you have all been waiting for.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The lucky winners for out Nourish to Flourish competition are:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Suzy Sutherland</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">and</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Natasha Campbell</b></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMyPFKBszqgWlcONVUr0HB3gcZZrg720qiaCkDlDMJl_Tmbpfvi4IgR3eneMVkOovFoQQeeKcVPGCcalulJMvMVPq01dheB2x5cwzcasG1hWRagK5fEYw1_OEWtH0D5njpI_63MqYmFguR/s1600/20150428_132740.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMyPFKBszqgWlcONVUr0HB3gcZZrg720qiaCkDlDMJl_Tmbpfvi4IgR3eneMVkOovFoQQeeKcVPGCcalulJMvMVPq01dheB2x5cwzcasG1hWRagK5fEYw1_OEWtH0D5njpI_63MqYmFguR/s1600/20150428_132740.jpg" height="180" width="320" /></a></div>
<br />
<span style="font-family: Verdana, sans-serif;">Sam and I will be in touch with both of you ASAP to get everything organised before we start our challenge on <b>Monday 4th May!!!</b></span><br />
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span>
<span style="font-family: Verdana, sans-serif;">Everyone will be able to follow our progress over the next 4 weeks.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Aileen xxx</span>Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-24248154840288487832015-04-20T09:06:00.000+01:002015-04-20T09:23:07.122+01:00Competition Time - Nourish to Flourish<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Here at Ladies, Lunch and Lunges we like to practice what we preach!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8BkTcF2sO5DgcnvT1XmhBHdfCJnObwBrsgpTk_BgxVp08Jc2idY0yvTgfU5q8MNFE6gJM91U8JkIvIzMwQxZZKwx-PoXSVlGgIM5mA9d0oukerlyVPATAUQ3k3yWGptTddQgy_sg31CcF/s1600/Twitterdcc50b4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8BkTcF2sO5DgcnvT1XmhBHdfCJnObwBrsgpTk_BgxVp08Jc2idY0yvTgfU5q8MNFE6gJM91U8JkIvIzMwQxZZKwx-PoXSVlGgIM5mA9d0oukerlyVPATAUQ3k3yWGptTddQgy_sg31CcF/s1600/Twitterdcc50b4.jpg" height="317" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Therefore, Aileen and I have decided to undertake a four-week spring health and fitness challenge - <b>Nourish to Flourish</b> - and invite two of our wonderful followers to join us on this journey. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Not only is this a fantastic opportunity for the chosen two readers to improve their own health and well being but, as Aileen and I will be regularly updating the blog during this time, everyone will be able to keep abreast of the highs and lows such a challenge will inevitably provide! </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This is because we want to keep it REAL! We both have busy jobs and young families - so we want to show you that it's not all a bed of roses for us health and fitness "experts" either!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>So what's in it for you?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">You will each receive a personalised nutrition and fitness plan based on initial consultations with us.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Nutrition:</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">You will have your Metabolic Typing analysis done by me once you have filled in an online questionnaire. Results are usually returned within 24hrs. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">From this I will be able to identify your eating ratios of fats, carbohydrate and protein and give you a</span><span style="font-family: Verdana, sans-serif;"> food chart with a clear list of foods to eat - <i>and those to avoid! </i></span><span style="font-family: Verdana, sans-serif;">I will also assist the you with the planning of your weeks food. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">"B</span><span style="font-family: Verdana, sans-serif;">ut what about the rest of the family"? </span><span style="font-family: Verdana, sans-serif;">I hear you say! </span></div>
<div style="text-align: justify;">
</div>
<span style="font-family: Verdana, sans-serif;">They too can enjoy the whole food diet you are about to embark on even though they haven't been metabolically typed, as any whole food change is a good change and they can support you through this.</span><br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><i><br /></i></span> </div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Well being:</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">You will also be provided with a health and well being journal that will need to be filled in </span><span style="font-family: Verdana, sans-serif;">on a weekly basis. It is through this that we shall document your progress. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">In addition you will also have weekly consultations with me via Skype so that you are given the support and guidance needed throughout this time. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /><a href="http://www.perthshirekettlebells.co.uk/nutrition/">http://www.perthshirekettlebells.co.uk/nutrition/</a><br />
</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Fitness:</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen will have an initial consultation call/Skype with you where <b>you </b>will decided on <b>your </b>aims and goals during this challenge.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">From this discussion she will write you an individual training plan - based on your exercise preferences/ability and facilities available - in order for you to get the best from this challenge.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen will also have weekly consultations with you via Skype in order to provide you with the support and advice you need as well as keeping you motivated!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If this sound like the type of challenge for you - get in touch!!! All you need to do is post below in the comments box with the phrase <b>"I'm in"</b> by midnight on Monday <b>27th April</b> in order to be entered in the competition.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Two names will be chosen at random on Tuesday 28th April - with the 4 week challenge starting on Monday 4th May.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Good luck!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-9UsqWCO2E1E/VTSxYEYy3cI/AAAAAAAAAhA/vk_q0OaOAd0/s1600/giant%2Bsteps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-9UsqWCO2E1E/VTSxYEYy3cI/AAAAAAAAAhA/vk_q0OaOAd0/s1600/giant%2Bsteps.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br /></div>
Anonymousnoreply@blogger.com9tag:blogger.com,1999:blog-2266492481944979054.post-46747180011379429642015-04-09T17:41:00.002+01:002015-04-16T21:48:55.056+01:00So how did you get on?<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Right my little Easter Bunnies, how did you get on with the Burpee Challenge?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I found that any more than 30 in one go saw me compromising my form!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Sam and I would like to say a massive well done to those of you who took part - and please feel free to share your experiences in the comments box below!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Everyone who comments will be in with a chance to win our gorgeous chocolate bunny too - so what are you waiting for....</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">We are also working on another challenge too - detail to follow soon!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: x-large;">Joanne Scott you are our winner of the Easter Bunny! well done. It's in the post</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHuGm64gBUxPYe5h5HrUrASpIMkzDf9rTZl9Nx0jlKyJuHQmebXARBzk76IHwxZLnQFgPog7E0dBWavQEEO1-fIsZxFv_VUkptbFzrArRYqe0D7cN7Qy7qUL1MQ41yZjuYwYSaX_-fIeqa/s1600/FB_20141201_17_30_43_Saved_Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHuGm64gBUxPYe5h5HrUrASpIMkzDf9rTZl9Nx0jlKyJuHQmebXARBzk76IHwxZLnQFgPog7E0dBWavQEEO1-fIsZxFv_VUkptbFzrArRYqe0D7cN7Qy7qUL1MQ41yZjuYwYSaX_-fIeqa/s1600/FB_20141201_17_30_43_Saved_Picture.jpg" height="268" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com0tag:blogger.com,1999:blog-2266492481944979054.post-64701881679492768952015-04-02T11:22:00.003+01:002015-04-02T11:22:58.358+01:00Have you started yet?<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Morning Folks!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Hope you are fully embracing your inner Easter Bunny and are taking part in our burpee challenge.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">How are you getting on?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What number do you get to before the burn really starts?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Remember, it is really important that you do them correctly rather than rush them!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">We would really love to hear from you!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen xxx</span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8MNhnKDpEoqQ1heCP4RCdC75Zl84W2Zq0IbbHmy8wa7N45Nl7bH5v1YmukdQkLnH2WrujiVDl5bXx4Yj7InVFzyy-sY0eYmeLmI-SCYsxIKiF0Kso9PZvEByEU5O6AOJfdKu6EPhzujaR/s1600/burpee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8MNhnKDpEoqQ1heCP4RCdC75Zl84W2Zq0IbbHmy8wa7N45Nl7bH5v1YmukdQkLnH2WrujiVDl5bXx4Yj7InVFzyy-sY0eYmeLmI-SCYsxIKiF0Kso9PZvEByEU5O6AOJfdKu6EPhzujaR/s1600/burpee.jpg" height="224" width="320" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com3tag:blogger.com,1999:blog-2266492481944979054.post-57296293787299538212015-04-01T13:01:00.003+01:002015-04-02T11:23:35.681+01:00Easter Bunny Burpee Challenge!<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The humble rabbit is an awesome athlete! It moves at high speed with great power and grace! Ultimately it is born to leap! That is why I want you to embrace your inner "Easter Bunny" to take part in our burpee challenge!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>What is a burpee?</b> </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">For those of your who aren't sure what a burpee is, have a look at this short video clip which includes variations dependent on you fitness level:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/NtYzt57TgI4/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/NtYzt57TgI4?feature=player_embedded" width="320"></iframe></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>Did you know that one burpee roughly burns one calorie?</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Not very much is it - bearing in mind that the average child will consume about 8000 calories in chocolate over the Easter period!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So, my challenge to you is to try and cancel out some of this overindulgence by taking part in the </span><span style="font-family: Verdana, sans-serif;">Easter Bunny Burpee Challenge!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>The Challenge</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Day 1 - 10 burpees</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Day 2 - 20 burpees</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Day 3 - 30 burpees</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Day 4 - 40 burpees</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Day 5 - 50 burpees</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>The rules</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The challenge must be completed by Friday 10th April.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The challenge must be done over 5 consecutive days.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Burpees do not need to be performed in one go i.e do groups of 5 at a time etc.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Doesn't sound too bad, does it? And as an added incentive for those of you who want to take part and </span><b style="font-family: Verdana, sans-serif;">leave a wee comment at the bottom of this post, </b><span style="font-family: Verdana, sans-serif;"> a participant will be chosen at random to win this </span><span style="font-family: Verdana, sans-serif;">bad boy! (only 1358 burpees required to burn him off!!!) Hehe!!!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpdPMMmCNKf95aKp9f-u_lFrOANnCquwKfQMst2yNwYL0FODY_M1JedDlIrPulMRgKBvcCv4eMjZohq3DKTmruSoEq8gd1FkWuZ4vRdzX_lk4reQ_edjuFJdLLE8vQWL5TtxdLBRRDpbGV/s1600/20150401_105701.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpdPMMmCNKf95aKp9f-u_lFrOANnCquwKfQMst2yNwYL0FODY_M1JedDlIrPulMRgKBvcCv4eMjZohq3DKTmruSoEq8gd1FkWuZ4vRdzX_lk4reQ_edjuFJdLLE8vQWL5TtxdLBRRDpbGV/s1600/20150401_105701.jpg" height="320" width="180" /></a></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Aileen x</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/08917319717576771397noreply@blogger.com3