Do you really need to warm up before exercising?

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!

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.

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!

Here are my top ten:

1.  A gradual warm up will steadily prepare your heart for an increase in activity, helping you avoid a rapid increase in blood pressure.

2.  It increases the blood flow to your working muscles, better preparing them for the additional workload to come (and literally warms them up!).

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!).

4.  It stimulates the production of lubrication (synovial fluid) required by your joints for easier (and less painful) movement.

5.  It reduces 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).

6.  It increases your neurological (nerve-to-muscle) pathways, which can improve your co-ordination and the quality of your workout.

7.  It allows you to practice/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).

8.  It causes an increase in blood temperature, which can allow you to work out longer or harder.

9.  It prompts hormonal changes in the body responsible for regulating energy production.

And finally!

10.  It helps mentally prepare you for the exercise ahead, giving you a few minutes to get "in the zone" for a great workout! 

Hope that helps convince you!  In my next post I will go into more detail about what a good warm up actually consists of!

Until then.

Aileen xxx

The Secret To Not Being FAT!

What a heading! 

The secret can be answered in the first sentence of this article - just love the way you are!

"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. 

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.

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? 

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 health.

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. 

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.

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.

Please remember

"Comparison is the thief of Joy"

You are unique, embrace it. 

To health and happiness.

Sam x

The Mum's Guide to Postnatal Fitness

Not so very long ago I was asked by the lovely folk at fellow fitness blog - Unbound Life - to help out on an article about postnatal fitness.

And here it is...

The Mum's Guide To Postnatal Fitness
By Rachel Williams

When to exercise, how to exercise, and everything else you need to know about postnatal fitness!

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.

Ante- and post-natal fitness specialist Aileen Hill

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.

“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.”

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.

When is it safe for me to exercise after having a baby?

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.

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.

Strengthening your pelvic floor helps with urinary incontinence (which you may experience after having children) and heightens sensitivity during sex.

What exercise should I be doing after giving birth?

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.

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.

“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.

“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.”

Can I exercise if I had a caesarean?

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.

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.

Is it OK to do sit-ups after having a baby?

“There are much better exercises for your abs than sit ups and planks,” says Aileen. “Pilates exercises such as heel slides and glute bridges are great for strengthening your core after giving birth as they work your deep core stabilisers and protect your back.

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!

“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.

“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.”

The NHS advises that if the gap is still obvious eight weeks after giving birth, your GP can refer you to a physio.

Err, what am I supposed to do with the baby while I exercise?

“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.

“netmums has local noticeboards where you can find post-natal fitness classes in your area.”

Should I still exercise if the baby is keeping me up all night?

“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?”

Hope you enjoyed it folks!
To see the orignal version Click here

Aileen xxx

Challenge completed!

Four weeks ago we embarked on our "Nourish to Flourish" challenge.

I was terrified that I was going to struggle with changing my eating habits and feel hungry all the time!

Well do you know what, it was tough but it was no where near as hard as I thought.  

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.

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!  I now choose not to eat those "naughty" treats because 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 I am beginning to see a change.  

Remember, as with any new regime, the general rule of thumb is: 

So keep at it!

As with any big change, you are more likely to succeed if you start with just one or two areas and slowly build up.

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!

And remember:

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 EXERCISE page.  

Now here is Sam with her final thoughts on the last 4 weeks:

 

It was easier to let Natasha speak for herself on this one.

 

"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."

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.


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.

Week 3 Nourish to Flourish update

We are now over half way through our challenge and we are all definitely getting the hang of listening to our bodies.

Did you know that every structure and function of the body depends upon nutrients.  So, on that note I want to add in the day of "IMPENDING DOOM"!

What do I mean by the day of IMPENDING DOOM?

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!

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.  

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.

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!  

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. 

This weeks updates:

Another positive move forward.

Natasha 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.

As for myself,  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.

Sam :)

Over to Aileen:

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.

Nourish to Flourish - Week 2 Update!

We are halfway through our Nourish to Flourish Challenge - how did that happen??  It's now time to focus on the exercise aspect of our challenge.   

It is a well known statistic that health = 80% nutrition and 20% exercise.  So how can we make the most of that 20%! 

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!

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!  

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.

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! 

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!

So how are we all getting on with the challenge?

My verdict of this week - 

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.

Aileenxxx

Now for the other girls!

Sam-  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!!!!!!!!

I also thought it would be good to give you a typical day of food for me.
Waking 500ml (approx.) of water
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).

Snack - banana and nuts - but not always needed.

Lunch - homemade lamb burgers stuffed with feta and green salad.

Dinner - Steak/chicken with steamed green veg and butter over the top.

I am quite regimented with my water, 30 mins before I eat and 2 hrs after I've eaten.

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.

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.

Natasha - 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.

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! -

Sam :)

Nourish to Flourish - Week 1 Update!

This week 3 of us commenced our Nourish to Flourish Journey.

When you chose to change your lifestyle - it takes energy.  It is harder to change than it is to stay the same.  FACT!  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.  

For the first few weeks of working with a new client I try to keep things simple.  There is undoubtedly a lot to think about and I don't wan to overwhelm them so I make sure that I never add anything beyond their ability.

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 macronutrients 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.

I cannot emphasis enough - EVERYONE IS DIFFERENT.

So how did we all get on adapting to our new food changes.

My verdict of this week - 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.

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!

Now for the other girls!

Aileen -  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!

Natasha - 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!

Sam xxx