Just a little note to start the week off... a TV programme that I recorded last week and watched over the weekend... "Extreme parenting with Jo Frost" TV's very own supernanny, of whom I am a big fan. (I love no nonsense women.) Besides coaching parents with totally un-controllable children, Jo also took this feature length episode to address a few other issues to do with parenting and one of them was childen's perception of what was acceptable weight-wise. Jo's experiment involved a test group of children, all female, aged 6, 9 and 12. With each group she photographed the girls in leggings and a t-shirt, then showed each child their real image with 6 other digitally enhanced images that showed them up to 3 sizes smaller or 3 sizes fatter then they were. When Jo discussed the results with each child, nearly half of them who chose a much skinnier version of themselves when asked which image they liked the best. This, right down to the children as young as 6 showed an amazing awareness of body image which really concerned her. She was worried that some of the children thought that painfully thin was a good thing. In group discussions she then found generally negative attitude towards pictures of overweight people. She was then interested to find that a number of the girls had parents who were outwardly obsessed with their weight. Surprise surprise, kids whose mums whinge, whine and vocalise their own weight issues tend to pass on the nervosa. Kids pay attention! I was fascinated by it. Applause for these kids, some of them really young, for recognising what's healthy and what is not - but fear that indeed, too much endorsement of the mega-thin in our society can indeed have affect. I am not however a mum, and I don't really feel qualified to start any debate on this.
To the point then - what I do want to discuss is the other result of the photo images these girls were shown. As discussed above, the girls were asked WHICH image they liked best of themselves (i.e. what size) THEN Jo asked them which image/size they thought was the true original, un-doctored image. In so many cases, these little treasures were picking an image one, two, even three sizes bigger then themselves. This REALLY fascinated me. It says a lot about what we think about our own body image. I think many women and girls across the spectrum would have been picking those bigger size images no matter what age.
I am beginning to think we always THINK we are bigger then we are. I know in my case, and in the case of my ridiculously fit and perfect baby sister Posie, this is true. My negative perception of my curvier, heavier bits (plus the fact I look DOWN at my hips and thighs from above) leads me to feel like I am much bigger then I actually am. Baz Luhrmann in his infinite wisdom said 'you are not as fat as you imagine' and I agree.
Maybe it's time for a little self doctrination about our sizest issue towards ourselves! It's a very Oprah/cheer leader cliche to say but if you respect your size your confidence will show through. But if it's a mantra we/you/I need then so be it! Perhaps it's just time to stop looking at other women on the street and wondering if 'I look like that in skinny jeans too'...
So this week, your/my/our challenge is to get positive about your body. Cover what you know. Dress in what you know suits you, in a style that suits your height, age and size and let yourself start to believe that you do look better then you think. I am calling for all of us this week, to GIVE OURSELVES A BREAK. Just for a few days, let's all try and follow Baz Lurmann's advice and believe that we are not as fat as we think we are. There might be a few straighter backs and higher heads this week and that would be great! Nowt wrong with a bit of confidence I say! Go get 'em ladies!!
Sunday, February 28, 2010
Saturday, February 27, 2010
Thought you might like to see this...
Alter-ego the Bingham girls' dad took exception to Georgie's thesis on the "pig gene" - very funny!
Refrence georgie’s komments, you gurls kan’t spell for tofey. Its Pig Jean. J-E-A-N. As far as I kno, Gene is the amerikan spellin for a girlie name used by blokes. Strange people, the Amerikans. An you can’t get the order of the words rite either. Its Jean Pig, not the uther way round. Next time I’ll sue. Still, I agree holehartedly and sympathise with the problem. I can smell fude at 500 paces an am only happy if I’m feedin my face the hole time, otherwise I’m miserable and sit around an grunt an fart. I’m so big I can’t even get into a big gurls blouse anymore an even if I struggle into my frilly dress I know my arse looks so big in it I don’t even bother to ask. If I’d been sittin in seat 66e on the Miama flite harf my arse wud have been in seats 66d an f as well. They make me buy two seats on flites now, but they don’t give me dubble porshuns of fude. Bastards. It’s a skandal.
Keep up the gud werk.
Jean Pig
Refrence georgie’s komments, you gurls kan’t spell for tofey. Its Pig Jean. J-E-A-N. As far as I kno, Gene is the amerikan spellin for a girlie name used by blokes. Strange people, the Amerikans. An you can’t get the order of the words rite either. Its Jean Pig, not the uther way round. Next time I’ll sue. Still, I agree holehartedly and sympathise with the problem. I can smell fude at 500 paces an am only happy if I’m feedin my face the hole time, otherwise I’m miserable and sit around an grunt an fart. I’m so big I can’t even get into a big gurls blouse anymore an even if I struggle into my frilly dress I know my arse looks so big in it I don’t even bother to ask. If I’d been sittin in seat 66e on the Miama flite harf my arse wud have been in seats 66d an f as well. They make me buy two seats on flites now, but they don’t give me dubble porshuns of fude. Bastards. It’s a skandal.
Keep up the gud werk.
Jean Pig
Thursday, February 25, 2010
ZAR - something for the weekend - Lentils Special!
Well, you could never describe me as a vegetarian. I am a carnivore through and through. Pulses are however another way of eating protein and varying your diet. I would personally eat this at lunchtime because they are higher in carbs than traditional proteins. You could eat this within a salad or underneath a piece of fish.
Braised lentils
250g brown lentils (prepared according to instructions on bag)
1 red onion finely chopped
2 sticks celery finely chopped
2 cloves garlic, grated
10g butter
1 tsp olive oil
Tbsp fresh thyme
Makes at least 4 serves
Heat butter and olive oil over a medium heat in a heavy bottomed pan. Sweat off onion, celery and garlic. (Sweating veg is when you cook in pad with lid on; this way it softens and keeps moisture in). After about 5 mins, add thyme and cook for about a minute. Add lentils and season with salt and pepper. Turn the heat down and just heat through. You won't need to cook for too long, otherwise the lentils will just turn to mush - they are already cooked.
Carbs 27g, Protein 16.4, Fat 1.2g
I've used dried lentils in this recipe, they are higher in protein than tinned. Very easy. 2 cups of water to 1 cup lentils. Bring to boil and simmer for about 20 mins until liquid has disappeared.
If you've bought a bunch of thyme for this recipe like I did, dry the rest to use at a later date. Lay the thyme out on a piece of kitchen paper and leave to dry for a few days. Take leaves off the branches and put into an airtight container.
Braised lentils
250g brown lentils (prepared according to instructions on bag)
1 red onion finely chopped
2 sticks celery finely chopped
2 cloves garlic, grated
10g butter
1 tsp olive oil
Tbsp fresh thyme
Makes at least 4 serves
Heat butter and olive oil over a medium heat in a heavy bottomed pan. Sweat off onion, celery and garlic. (Sweating veg is when you cook in pad with lid on; this way it softens and keeps moisture in). After about 5 mins, add thyme and cook for about a minute. Add lentils and season with salt and pepper. Turn the heat down and just heat through. You won't need to cook for too long, otherwise the lentils will just turn to mush - they are already cooked.
Carbs 27g, Protein 16.4, Fat 1.2g
I've used dried lentils in this recipe, they are higher in protein than tinned. Very easy. 2 cups of water to 1 cup lentils. Bring to boil and simmer for about 20 mins until liquid has disappeared.
If you've bought a bunch of thyme for this recipe like I did, dry the rest to use at a later date. Lay the thyme out on a piece of kitchen paper and leave to dry for a few days. Take leaves off the branches and put into an airtight container.
Wednesday, February 24, 2010
ROSIE gets fierce on your ass (as they say stateside) NO EXCUSES!!!
So, I may be many things but a pushover I am not! Many people have busy, busy lives... okay, so now that I'm a stay at home Mum I certainly have much more time than I used to but way back in the days, before I was a personal trainer I worked a regular office job, which involved commuting three hours per day and, more often than not, arriving home 14 hours after I had left for work. Don't hate me or think I'm some sort of exercise freak (okay, so I am a little...) but I would still manage to exercise 6 days per week. Saturday's I would play hockey for my club, Thursday nights were training nights. Monday, Tuesday, Wednesday and Friday mornings would see me out at 5.15 am with a head torch on and a run - 20-45 minutes, depending on whether it was sprints or just a steady state run. Sunday? A much needed lie in!
So - I'm afraid those excuses don't wash with me! Of course everyone has their days when exercise is just simply not going to happen - I'm no saint! However, if exercise is important to you you should fit it in. It's YOU time and that's oh so important these days. We know what it does - decrease stress, help you unwind, it's good for the heart & lungs not to mention the whole body, helps maintain or reduce body weight plus all those other things we hear about day in day out. Here's some tips for not giving in to the easy option!
Set your time
So, I'm a routine gal. I know some of us aren't but it's so important to schedule exercise. Most of us are so busy the day just disappears and suddenly it's bedtime. Write in your diary (that's so old school!) or your planner the times you are going to exercise; treat them like any other appointment and stick to them. You wouldn't just miss a doctor's appointment, would you? Don't do the same to exercise.
Rain or shine
Whether you exercise indoors or outdoors, when it's cold and dark it's harder to get out. When I used to go running in the dark, I would just get dressed and go without looking out of the window; when I opened the front door and it was raining, windy and dark, there was no point going back to bed because I was up and dressed. You'll feel so much better for going out.
Get a buddy!
If you workout with a friend you're SO much more likely to make the gym. You'll feel bad letting them down and (hopefully) vice versa which means when you both actually find yourself there you'll exercise. Plus it's a great way to catch up with our pal and by the time you've chatted for an hour the workout has finished!
Be organised
Keep your gym kit in the car, make sure you've eaten - all these little things make such a difference. If you're going to the gym on the way home from work, you've got your kit, you're not starving hungry; there's no excuse except you making those excuses!
MAKE the time
That old one... "I don't have the time". It's almost the same as "the dog ate my homework, sir". Do you sit and watch telly in the evenings? Or sit and surf the net? Of course. Everyone does - it's their relaxation time. Just half an hour of exercise will make that relaxation time so much more worthwhile. Whatever you do in the day that wastes time, use it to exercise.
You don't need equipment
Many people are under the mistaken belief that you need membership to a fancy-nancy gym - what a load of tosh. An exercise DVD (costing less than £10); an exercise band (£3), stability ball (£8), trainers (they don't have to be the best make). Use bottles of water for weights. Sky TV even have some exercise channels dedicated to fitness which run "classes" 24-7, you can do them in the comfort of your own home.
Remember... the bottom line is we all KNOW how good we feel after exercise. About 2 minutes into a workout, the majority of the time you are so glad you made the effort. Remember how those endorphins feel after you've worked out? That's what you need to remember when you're spinning out the excuses next time!
So - I'm afraid those excuses don't wash with me! Of course everyone has their days when exercise is just simply not going to happen - I'm no saint! However, if exercise is important to you you should fit it in. It's YOU time and that's oh so important these days. We know what it does - decrease stress, help you unwind, it's good for the heart & lungs not to mention the whole body, helps maintain or reduce body weight plus all those other things we hear about day in day out. Here's some tips for not giving in to the easy option!
Set your time
So, I'm a routine gal. I know some of us aren't but it's so important to schedule exercise. Most of us are so busy the day just disappears and suddenly it's bedtime. Write in your diary (that's so old school!) or your planner the times you are going to exercise; treat them like any other appointment and stick to them. You wouldn't just miss a doctor's appointment, would you? Don't do the same to exercise.
Rain or shine
Whether you exercise indoors or outdoors, when it's cold and dark it's harder to get out. When I used to go running in the dark, I would just get dressed and go without looking out of the window; when I opened the front door and it was raining, windy and dark, there was no point going back to bed because I was up and dressed. You'll feel so much better for going out.
Get a buddy!
If you workout with a friend you're SO much more likely to make the gym. You'll feel bad letting them down and (hopefully) vice versa which means when you both actually find yourself there you'll exercise. Plus it's a great way to catch up with our pal and by the time you've chatted for an hour the workout has finished!
Be organised
Keep your gym kit in the car, make sure you've eaten - all these little things make such a difference. If you're going to the gym on the way home from work, you've got your kit, you're not starving hungry; there's no excuse except you making those excuses!
MAKE the time
That old one... "I don't have the time". It's almost the same as "the dog ate my homework, sir". Do you sit and watch telly in the evenings? Or sit and surf the net? Of course. Everyone does - it's their relaxation time. Just half an hour of exercise will make that relaxation time so much more worthwhile. Whatever you do in the day that wastes time, use it to exercise.
You don't need equipment
Many people are under the mistaken belief that you need membership to a fancy-nancy gym - what a load of tosh. An exercise DVD (costing less than £10); an exercise band (£3), stability ball (£8), trainers (they don't have to be the best make). Use bottles of water for weights. Sky TV even have some exercise channels dedicated to fitness which run "classes" 24-7, you can do them in the comfort of your own home.
Remember... the bottom line is we all KNOW how good we feel after exercise. About 2 minutes into a workout, the majority of the time you are so glad you made the effort. Remember how those endorphins feel after you've worked out? That's what you need to remember when you're spinning out the excuses next time!
Tuesday, February 23, 2010
ZAR - On my feet all day, but fuelling myself the right way!
When I talk about my daily diet, I mean my diet in terms of my nutritional intake. We all know that diets are no good for you. It's (boringly) about changing your life to embrace new eating habits - the lightbulb moment. When I realised I could never again eat the way I used to I was initially horrified and then as time went on, excited, liberated and empowered.
Most people would consider what I eat on a daily basis very boring. I find it easy to eat similar things everyday, mainly because I really like what I eat but also because I know that it's the right amount for me.
I eat 3 main meals per day and 3 smaller meals/snacks per day approx 2-3 hours apart. Just a quick note, this is not for everyone but it works incredibly well for me.
Porridge (70g rolled oats)
100ml skim milk
1 cup tea
2 small skim lattes
400g fruit
100g low fat yoghurt
Tuna (150g) salad including 1 hard boiled egg
1 piece special mixed grain bread topped with tomato
Weight Watchers soup
Chicken/steak/lamb/pork/fish (approx 200g)
Salad with balsamic dressing
As well as this I have a few basics that I try to stick to
- No soft drinks except the odd diet coke - don't drink your calories
- Restrict alcohol. I'm not a huge drinker so I find this pretty easy. Maybe make a decision not to drink during the week?
- Eating carbs in the first part of the day, if your really want pasta then have it at lunchtime
- Avoid takeaways - you really don't know what's in it. Cook your favourite takeaway at home, if you're craving it and make it healthy
- Avoid processed food where possible. Cook from raw - so much better for you and then you're in control
To be entirely honest, I'm good most of the time. I certainly have my moments (last friday a muffin and a brownie later, I was gutted after having such a good week). But I was really focused and stuck to my daily intake during the time I was losing weight. I find now that I have lost it, I can maintain it without being quite so strict. I still keep it in my mind that I can't go back to the bad habits I used to have.
Luckily, after a while you begin to feel so great, it's not so hard to do. At the beginning you will crave all the things you used to eat because they are probably full of sugar which is very addictive. Remember, stick with it - this is not a diet but a new healthy way of life....never go back.
Most people would consider what I eat on a daily basis very boring. I find it easy to eat similar things everyday, mainly because I really like what I eat but also because I know that it's the right amount for me.
I eat 3 main meals per day and 3 smaller meals/snacks per day approx 2-3 hours apart. Just a quick note, this is not for everyone but it works incredibly well for me.
Porridge (70g rolled oats)
100ml skim milk
1 cup tea
2 small skim lattes
400g fruit
100g low fat yoghurt
Tuna (150g) salad including 1 hard boiled egg
1 piece special mixed grain bread topped with tomato
Weight Watchers soup
Chicken/steak/lamb/pork/fish (approx 200g)
Salad with balsamic dressing
As well as this I have a few basics that I try to stick to
- No soft drinks except the odd diet coke - don't drink your calories
- Restrict alcohol. I'm not a huge drinker so I find this pretty easy. Maybe make a decision not to drink during the week?
- Eating carbs in the first part of the day, if your really want pasta then have it at lunchtime
- Avoid takeaways - you really don't know what's in it. Cook your favourite takeaway at home, if you're craving it and make it healthy
- Avoid processed food where possible. Cook from raw - so much better for you and then you're in control
To be entirely honest, I'm good most of the time. I certainly have my moments (last friday a muffin and a brownie later, I was gutted after having such a good week). But I was really focused and stuck to my daily intake during the time I was losing weight. I find now that I have lost it, I can maintain it without being quite so strict. I still keep it in my mind that I can't go back to the bad habits I used to have.
Luckily, after a while you begin to feel so great, it's not so hard to do. At the beginning you will crave all the things you used to eat because they are probably full of sugar which is very addictive. Remember, stick with it - this is not a diet but a new healthy way of life....never go back.
Monday, February 22, 2010
GEORGIE - The PIG GENE
Anyone who has struggled with their weight or yo-yo’d around from porker to 'happy-with-it' like I have, will know that ‘dieting’ (or starving as I like to call it) does NOT work. Taking on crazy impractical food programs that you’re clearly never going to stick to long term do not work. Changing your eating habits gradually until you are getting your fill of healthy good food and finding a balance really does! It isn’t rocket science but that doesn’t mean it is easy either!
Rosie and Zar and I have all looked at the issue of diet (the ‘what you eat’ not ‘starve yourself’ use of the word diet) repeatedly on Bingham Girls and the discussion will continue from here to infinity - what I wanted to discuss on today’s blog is the issue of how, when and why we eat. There are issues that can be much more key to the calories you put in your body - and I know more about this then most... Mummy Bingham has brought us girls up on the healthiest fodder you could ever imagine, so there was actually NO reason for me to ever struggle with my weight. We have, from the tiniest age been so well stuffed and educated on healthy eating that we KNOW what our bodies need to be fit and healthy (thanks mum) but in my case, it was taking a look at how much, why and how I eat that really made the difference for me and made me understand why I yo-yo.
Some people eat when bored. Some people eat to ease pain or misery. I have what my mum and I have nicknamed ‘The Pig Gene’. Nothing is ever enough. When I have finished breakfast I am already thinking about what I can eat for lunch. When I go to bed I am thinking about what I will eat tomorrow. Gym workouts are driven by thinking about what I’ll eat afterwards. Put a plate of anything in front of me and the self control goes out of the window. Bread basket in restaurant is my mortal enemy as I can’t ignore it. I don’t look at a plate of food and think ‘gosh that’s a big portion, half of that will do’ I eat it all. Hence what will now be known as ‘Superbowl gate’.
The answer? If you have the pig gene, it’s about keeping temptations away. I have finally learnt that NOT giving in to the pig gene is very rewarding. It’s hard work but the principle is simple. Here are a few tips that I hope will help!
- Say no to the restaurant bread basket.
- If you can’t resist a mountain of chips, don’t order them! i.e. Get steak and salad. I also found a good way to get around this was to nick a few chips of my long suffering boyfriends plate . I can have a few but they aren’t mine so I can’t scoff them all. (Yes men, we know you hate it but it's better then us pigging out and porking up.)
- Keep your cupboards bad food free
- Eat slower, chew more.
- Stop eating after 5 minutes and don’t pick up your fork again for 5 minutes and you’ll KNOW when you’re full which helps.
- Identify the time of the day when you are most hungry and try and have a healthy snack an hour before your hunger peak to avoid wolfing down your meal.
- When eating at home, I would help myself to half the portion size of what my partner ate in the case of pasta, rice, bread or heavy carbs. If I was still hungry half an hour later I would have seconds. (I would never need it!)
- Find yourself piggy snack replacements and have them on hand. Healthy options like fruit, seeds, some nuts - I even opt for the individually wrapped Giradelli dark chocolate pouches as I can stop at one with them ( a whole bar is just an invitation to dig in!)
- Just an observation but its really hard to be ridiculously gluttonous with proteins. I simply can’t over do it on steak or chicken or fish. But I can easily overeat bread, pasta and pizza. I avoid these foods in the evening especially when I seem to be most hungry.
The feeling of satisfaction I get from leaving some food on the plate when the portion is too big is a real sense of achievement. I didn’t pig out!! Hoorah!! I am winning!
Occasionally I find myself going through piggy phases. I do have to be careful not to slip back into bad habits. Just like a good change in WHAT you eat has to be for life, a good change in HOW you eat also has to be too. If I find myself having a few piggy days, as opposed to the odd pig out (like Superbowl) then I remind myself that if I go on for a week or two, that will mean a few kilos. And I stop.
In short -
If you eat for a REASON - i.e. food is a crutch,
or
You eat for NO good reason i.e. you are a pig like me
then take steps to combat your particular problem. Hope this helps! We are not alone!!
Rosie and Zar and I have all looked at the issue of diet (the ‘what you eat’ not ‘starve yourself’ use of the word diet) repeatedly on Bingham Girls and the discussion will continue from here to infinity - what I wanted to discuss on today’s blog is the issue of how, when and why we eat. There are issues that can be much more key to the calories you put in your body - and I know more about this then most... Mummy Bingham has brought us girls up on the healthiest fodder you could ever imagine, so there was actually NO reason for me to ever struggle with my weight. We have, from the tiniest age been so well stuffed and educated on healthy eating that we KNOW what our bodies need to be fit and healthy (thanks mum) but in my case, it was taking a look at how much, why and how I eat that really made the difference for me and made me understand why I yo-yo.
Some people eat when bored. Some people eat to ease pain or misery. I have what my mum and I have nicknamed ‘The Pig Gene’. Nothing is ever enough. When I have finished breakfast I am already thinking about what I can eat for lunch. When I go to bed I am thinking about what I will eat tomorrow. Gym workouts are driven by thinking about what I’ll eat afterwards. Put a plate of anything in front of me and the self control goes out of the window. Bread basket in restaurant is my mortal enemy as I can’t ignore it. I don’t look at a plate of food and think ‘gosh that’s a big portion, half of that will do’ I eat it all. Hence what will now be known as ‘Superbowl gate’.
The answer? If you have the pig gene, it’s about keeping temptations away. I have finally learnt that NOT giving in to the pig gene is very rewarding. It’s hard work but the principle is simple. Here are a few tips that I hope will help!
- Say no to the restaurant bread basket.
- If you can’t resist a mountain of chips, don’t order them! i.e. Get steak and salad. I also found a good way to get around this was to nick a few chips of my long suffering boyfriends plate . I can have a few but they aren’t mine so I can’t scoff them all. (Yes men, we know you hate it but it's better then us pigging out and porking up.)
- Keep your cupboards bad food free
- Eat slower, chew more.
- Stop eating after 5 minutes and don’t pick up your fork again for 5 minutes and you’ll KNOW when you’re full which helps.
- Identify the time of the day when you are most hungry and try and have a healthy snack an hour before your hunger peak to avoid wolfing down your meal.
- When eating at home, I would help myself to half the portion size of what my partner ate in the case of pasta, rice, bread or heavy carbs. If I was still hungry half an hour later I would have seconds. (I would never need it!)
- Find yourself piggy snack replacements and have them on hand. Healthy options like fruit, seeds, some nuts - I even opt for the individually wrapped Giradelli dark chocolate pouches as I can stop at one with them ( a whole bar is just an invitation to dig in!)
- Just an observation but its really hard to be ridiculously gluttonous with proteins. I simply can’t over do it on steak or chicken or fish. But I can easily overeat bread, pasta and pizza. I avoid these foods in the evening especially when I seem to be most hungry.
The feeling of satisfaction I get from leaving some food on the plate when the portion is too big is a real sense of achievement. I didn’t pig out!! Hoorah!! I am winning!
Occasionally I find myself going through piggy phases. I do have to be careful not to slip back into bad habits. Just like a good change in WHAT you eat has to be for life, a good change in HOW you eat also has to be too. If I find myself having a few piggy days, as opposed to the odd pig out (like Superbowl) then I remind myself that if I go on for a week or two, that will mean a few kilos. And I stop.
In short -
If you eat for a REASON - i.e. food is a crutch,
or
You eat for NO good reason i.e. you are a pig like me
then take steps to combat your particular problem. Hope this helps! We are not alone!!
Sunday, February 21, 2010
ROSIE - JUST DO IT!! (But follow this guide first)
So many people are daunted by exercise, and not surprisingly; it's a whole new world. Gyms are full of people lifting heavy weights, doing wierd and wonderful exercises classes, all seemingly confident and lithe in their lycra. Working in a gym makes, it makes me so sad to see new members put off by not knowing what to do when the rest of world seem to!
Below are a few pointers to help you if you're feeling daunted by starting out.
* Check your health
If you have any underlying medical conditions, it's always best to check with your doctor before you start. It may sound drastic but if you're unsure it's best to seek advice.
* Start slowly!
I'm assuming in this article that you're a REAL beginner; a couch potato, pizza eating, beer swilling slob may not come into it but never been in a gym and your activity level is low. So, start walking! It's so simple and FREE! You need nothing, just some comfy shoes; plus a dog helps if you feel a bit aimless. When I was pregnant with Jack I walked our dog Jessie every day, twice a day until the day I had him and I swear it helped me maintain my fitness.
* Don't rush it
This leads on from my previous point. So many beginners make the mistake of trying to "go for a run". Within minutes they feel knackered, breathless, sweaty and possibly a stitch. You have to train your body to run... If you really are desperate to, try walking for a minute and running for a minute. It may not seem like much, but keep this going for 20 minutes and you've run for 10 minutes! Not bad for a first attempt. When this starts to feel easier, walk for 1 minute and run for 2. Keep increasing and before you know it you'll be running for 10 minutes with no walking. I would say that in my experience this is the most fundamental point for increasing fitness AT ANY LEVEL: take it a stage at a time.
* Seek help
If you are a member of your gym you should automatically get an induction when you join. Don't let the gym staff blitz you with jargon and scare you off totally. There should be several members of the fitness team; if you find yourself staring at some blond bodybuilder who is supposed to take you through your induction, don't be embarrassed to ask for someone who may be more in tune with your needs. Ask questions, don't be dazzled with "gym talk". This induction is for YOU, not for the gym staff to show off.
* Personal training
Most people thnk personal trainers are only for the rich and famous. Not true! Many personal trainers give free sessions as an incentive to win clients. Don't be embarrassed to use them! For an hour you should get a chat with a trainer and their expertise to help you achieve your goals. You may find that even a session once a month will keep you on the straight and narrow. So, sessions are expensive but SO worth it, and no, I'm not trying to sell my trade! Many trainers may let you train with a friend which will help with the cost.
To sum up, I've said it before ad I'll say it agin... don't rush it. You have all the time in the world and you don't want to put yourself off by doing too much too soon.
Below are a few pointers to help you if you're feeling daunted by starting out.
* Check your health
If you have any underlying medical conditions, it's always best to check with your doctor before you start. It may sound drastic but if you're unsure it's best to seek advice.
* Start slowly!
I'm assuming in this article that you're a REAL beginner; a couch potato, pizza eating, beer swilling slob may not come into it but never been in a gym and your activity level is low. So, start walking! It's so simple and FREE! You need nothing, just some comfy shoes; plus a dog helps if you feel a bit aimless. When I was pregnant with Jack I walked our dog Jessie every day, twice a day until the day I had him and I swear it helped me maintain my fitness.
* Don't rush it
This leads on from my previous point. So many beginners make the mistake of trying to "go for a run". Within minutes they feel knackered, breathless, sweaty and possibly a stitch. You have to train your body to run... If you really are desperate to, try walking for a minute and running for a minute. It may not seem like much, but keep this going for 20 minutes and you've run for 10 minutes! Not bad for a first attempt. When this starts to feel easier, walk for 1 minute and run for 2. Keep increasing and before you know it you'll be running for 10 minutes with no walking. I would say that in my experience this is the most fundamental point for increasing fitness AT ANY LEVEL: take it a stage at a time.
* Seek help
If you are a member of your gym you should automatically get an induction when you join. Don't let the gym staff blitz you with jargon and scare you off totally. There should be several members of the fitness team; if you find yourself staring at some blond bodybuilder who is supposed to take you through your induction, don't be embarrassed to ask for someone who may be more in tune with your needs. Ask questions, don't be dazzled with "gym talk". This induction is for YOU, not for the gym staff to show off.
* Personal training
Most people thnk personal trainers are only for the rich and famous. Not true! Many personal trainers give free sessions as an incentive to win clients. Don't be embarrassed to use them! For an hour you should get a chat with a trainer and their expertise to help you achieve your goals. You may find that even a session once a month will keep you on the straight and narrow. So, sessions are expensive but SO worth it, and no, I'm not trying to sell my trade! Many trainers may let you train with a friend which will help with the cost.
To sum up, I've said it before ad I'll say it agin... don't rush it. You have all the time in the world and you don't want to put yourself off by doing too much too soon.
Saturday, February 20, 2010
ROSIE - Proteins, fats & carbs - THE REAL TRUTH!
Here it is, the real rundown - granted, in a simplified version - on what these do for your body. There's so many articles on how low fat is best, low carb is the only way, high protein - wow, how do you know what's really right? The answer - they are ALL VITAL. They are what's known as macro nutrients, and your body needs each and every one of them to function. I think this is what gets lost when people focus on their diet - our body needs food! It's like a car - you wouldn't fill your car up with petrol but not bother with oil, would you? Well, same thing.
Carbs -
The main source of fuel for our body - both mentally and physically. Carbs are transformed into sugar, then taken into the body's cells, to be used by muscles. What is not used by muscles gets stored in the liver for when muscle stores of glycogen are depleted. There are three types of carbs - simple, complex and dietary fibre. It's the simple carbs (sugar, cakes, white bread etc) you want to avoid as they rush the body with sugar, creating that sugar high then a slump. Remember, what you eat above and beyond what your body needs in terms of energy GETS STORED AS FAT! As simple carbs are in the majority of junk food we eat (be it sugar or a burger), this is what results in weight gain. But no carbs = no fuel. If you cut carbs too much, your body will end up using your muscles as a source of fuel and we've all worked too hard for that to happen - I don't want my muscles being eaten away at!
Protein -
Protein can also be used for energy, but only when carb levels are low. Protein is mainly used to promote growth and development and regulate bodily functions. it makes up every part of the structure of every cell, including skin, hair, nails, muscles, bones & tendons. That's why it's so important to eat protein after a strenuous resistance workout... your muscles needs protein to regenerate and repair. You can ensure adequate protein intake by eating 2-3 portions of protein per day. Remember, though, the protein that you eat which does not get used by the body GETS STORED AS FAT!
Fats -
The most commonly slated macro-nutrient of all! Have you heard of the term - Essential Fatty Acid? Well, that's what fat is - essential! As with carbs, the type of fat you eat is what the key is. Fats are vital for virtually every function your body, as well as providing energy, promoting growth and development and regulating bodily functions. They're also so important as eating fat helps you digest fat. Sounds wierd but it's true. You can always tell someone on a low fat diet - their skin is dry, their hair dull, broken nails. Good fats - nuts, seeds, avocados, olive oil are the fats you should be focusing on and including in your diet. Dairy products in moderation are always vital. It's important to remember that fats have 9kcal per 1 gram whereas carbs & proteins have 4kcals per gram... so of course, they are more calorie dense. Something to watch out for - not cut out if you're watching your weight! What fat does not get used by the body GETS STORED AS FAT! Are you getting the picture?
The problem is we eat too much of the wrong thing. DITCH THE PROCESSED FOODS - they are my pet hate and go back to basics. A good plate of pasta with a homemade tomato sauce bursting with fresh veg, a sprinkling of Parmesan on top and a salad on the side - you've got yourself a winner. Eat fresh and eat well - that's my motto!
Carbs -
The main source of fuel for our body - both mentally and physically. Carbs are transformed into sugar, then taken into the body's cells, to be used by muscles. What is not used by muscles gets stored in the liver for when muscle stores of glycogen are depleted. There are three types of carbs - simple, complex and dietary fibre. It's the simple carbs (sugar, cakes, white bread etc) you want to avoid as they rush the body with sugar, creating that sugar high then a slump. Remember, what you eat above and beyond what your body needs in terms of energy GETS STORED AS FAT! As simple carbs are in the majority of junk food we eat (be it sugar or a burger), this is what results in weight gain. But no carbs = no fuel. If you cut carbs too much, your body will end up using your muscles as a source of fuel and we've all worked too hard for that to happen - I don't want my muscles being eaten away at!
Protein -
Protein can also be used for energy, but only when carb levels are low. Protein is mainly used to promote growth and development and regulate bodily functions. it makes up every part of the structure of every cell, including skin, hair, nails, muscles, bones & tendons. That's why it's so important to eat protein after a strenuous resistance workout... your muscles needs protein to regenerate and repair. You can ensure adequate protein intake by eating 2-3 portions of protein per day. Remember, though, the protein that you eat which does not get used by the body GETS STORED AS FAT!
Fats -
The most commonly slated macro-nutrient of all! Have you heard of the term - Essential Fatty Acid? Well, that's what fat is - essential! As with carbs, the type of fat you eat is what the key is. Fats are vital for virtually every function your body, as well as providing energy, promoting growth and development and regulating bodily functions. They're also so important as eating fat helps you digest fat. Sounds wierd but it's true. You can always tell someone on a low fat diet - their skin is dry, their hair dull, broken nails. Good fats - nuts, seeds, avocados, olive oil are the fats you should be focusing on and including in your diet. Dairy products in moderation are always vital. It's important to remember that fats have 9kcal per 1 gram whereas carbs & proteins have 4kcals per gram... so of course, they are more calorie dense. Something to watch out for - not cut out if you're watching your weight! What fat does not get used by the body GETS STORED AS FAT! Are you getting the picture?
The problem is we eat too much of the wrong thing. DITCH THE PROCESSED FOODS - they are my pet hate and go back to basics. A good plate of pasta with a homemade tomato sauce bursting with fresh veg, a sprinkling of Parmesan on top and a salad on the side - you've got yourself a winner. Eat fresh and eat well - that's my motto!
Thursday, February 18, 2010
ZAR- RECIPE - Something yummy for the weekend!
There is no better way to get flavour into your food than with spices (and herbs) - it is "free" flavour in terms of calories. If you don't like your food too hot, there are plenty of other spices to play around with but learn to embrace it, it will make a big difference in your life.
This is so easy and the best thing about it is that it freezes really well into individual portions. It is worth making up the whole recipe and freezing each portion. Then there's something healthy in the house to defrost for dinner.
Harissa Chicken
1 tsp olive oil
1.5 tbsp grated fresh ginger (or from the jar)
1.5 tbsp ground cumin
1.5 tbsp ground coriander
1.25 tsp mild curry powder
0.75 tsp smoked paprika
0.5 tsp ground cloves
1.5 tsp ground cinnamon
1.5 tsp ground turmeric
1.5 tsp caster sugar
1 tbsp harissa (available in delis or good supermarkets)
1 tsp sundried tomato paste
2 red onions peeled, halved and thinly sliced
3 garlic cloves, grated
3 bay leaves, fresh or dried
6 chicken thighs, skin on, on the bone
Serve with lemon wedges and a salad including coriander leaves.
In a bowl, combine all the ingredients except the chicken.
If freezing straight away, put each chicken thigh portion in a ziplock bag and spoon on one-sixth of the onion mix. Close up and freeze.
If cooking straight away, place the chicken portions in an ovenproof dish and spoon on the onion mix. Cook in a pre-heated oven (190 degrees) for 40 mins.
If cooking in individual portion it will probably take about 30 mins.
I recommend cooking the chicken with the skin on and the taking it off when it's on the plate - it really makes it even more succulent.
Carbs 7g, Protein 58g, Fat 22g per serve - this is high in fat but it's worth using thighs for this and eating low fat for the rest of the day! Of course if you want to, use chicken breast.
Enjoy!
This is so easy and the best thing about it is that it freezes really well into individual portions. It is worth making up the whole recipe and freezing each portion. Then there's something healthy in the house to defrost for dinner.
Harissa Chicken
1 tsp olive oil
1.5 tbsp grated fresh ginger (or from the jar)
1.5 tbsp ground cumin
1.5 tbsp ground coriander
1.25 tsp mild curry powder
0.75 tsp smoked paprika
0.5 tsp ground cloves
1.5 tsp ground cinnamon
1.5 tsp ground turmeric
1.5 tsp caster sugar
1 tbsp harissa (available in delis or good supermarkets)
1 tsp sundried tomato paste
2 red onions peeled, halved and thinly sliced
3 garlic cloves, grated
3 bay leaves, fresh or dried
6 chicken thighs, skin on, on the bone
Serve with lemon wedges and a salad including coriander leaves.
In a bowl, combine all the ingredients except the chicken.
If freezing straight away, put each chicken thigh portion in a ziplock bag and spoon on one-sixth of the onion mix. Close up and freeze.
If cooking straight away, place the chicken portions in an ovenproof dish and spoon on the onion mix. Cook in a pre-heated oven (190 degrees) for 40 mins.
If cooking in individual portion it will probably take about 30 mins.
I recommend cooking the chicken with the skin on and the taking it off when it's on the plate - it really makes it even more succulent.
Carbs 7g, Protein 58g, Fat 22g per serve - this is high in fat but it's worth using thighs for this and eating low fat for the rest of the day! Of course if you want to, use chicken breast.
Enjoy!
Wednesday, February 17, 2010
ROSIE - Ultimate Abs!
1) Top 5 Ab exercises to see results!
Following on from my piece on the ultimate six pack, here are my top five ab exercises! In all my years of training I have gone into the depths of research to find the ultimate tummy workouts as, surprise, surprise, it's what most people want.
One note... working your tummy also works your back. I often get people complaining that their backs hurt whilst performing ab exercises... a common mistake as people focus on their tummy and forget to work on their back. The result - a weak and painful back. It's so important to work opposing muscle groups otherwise you come up against all sorts of problems.
Anyway, let's get on with the business in hand! These are what I call combination sequences... i.e. you must perform all five ab exercises twice in a row to get all muscles working. Don't panic if you don't feel them to start with, by the end of two sets of the five exercises I can guarantee you will, no matter how strong your abs are!
1) The classic crunch... with a twist.
Lie on your back with your legs straight in the air. Working from the abs, with your hands beside your thighs, lift the upper body as high as possible, pointing the chin to the ceiling. By putting your legs in the air you're also working the lower abs. These are quite quick exercises. Repeat 2 x 20.
2) Sit up with medicine ball
Despite the media hype about these being bad from your back, these old school sit ups are great for ab and back strength. DON'T fix your feet, as that is what is bad for your back. You will only be able to get as high as your tummy strength allows. If you can't make it all the way up, just go as high as youcan, you will be able to get up in the end. Hold a medicine ball (or any weight) on your chest (and don't use the weight to throw yourself up - that's cheating!).
Repeat 2 x 15
3) Medicine ball twist.
Sit up straight (like your granny used to say) on the floor. Take a medicine ball weight in your hand (the heavier, the harder). It's imperative to keep your abs in. Lean as far back as you can holding your form (don't slouch, this puts pressure on your back). Take your feet off the ground, and still leaning back as far as you can, touch the ball to each side of the ground next to your bottom. Don't cheat, hold the weight with both hands at all times and make sure you touch the ground. Repeat 2 x 20.
4) Ball hands to feet.
This is best with a fit ball (one of those big blow up balls you see in gyms) but if you don't have one just do without. Lie flat on the ground, with the ball between your feet. Lift the ball with your feet and meet in the middle (above your body in the air) with your hands. Take the ball with your hands and lower the ball and your feet AT THE SAME TIME to the ground. This is a slow exercise, again, important to keep the abs in. The straighter your legs the harder it is. If you find it hard to start with just go down part way. Repeat backwards, i.e. meet your hands with your feet and take the ball with your feet. Repeat 2 x x 10 (this is mega tough!).
5) Bicycle crunch
This is my all time favourite, it works ALL the tummy muscles in one go. Lying on your back, take your knees in the air, then meet your elbow (upper body twisting crunch), to meet the opposite knee. With the legs, perform "bicycle legs", extending alternate legs to meet your alternate elbow. The ideal is to have your legs as long and low to the ground as possible at the outward point. Repeat 2 x 20
Enjoy!!
Following on from my piece on the ultimate six pack, here are my top five ab exercises! In all my years of training I have gone into the depths of research to find the ultimate tummy workouts as, surprise, surprise, it's what most people want.
One note... working your tummy also works your back. I often get people complaining that their backs hurt whilst performing ab exercises... a common mistake as people focus on their tummy and forget to work on their back. The result - a weak and painful back. It's so important to work opposing muscle groups otherwise you come up against all sorts of problems.
Anyway, let's get on with the business in hand! These are what I call combination sequences... i.e. you must perform all five ab exercises twice in a row to get all muscles working. Don't panic if you don't feel them to start with, by the end of two sets of the five exercises I can guarantee you will, no matter how strong your abs are!
1) The classic crunch... with a twist.
Lie on your back with your legs straight in the air. Working from the abs, with your hands beside your thighs, lift the upper body as high as possible, pointing the chin to the ceiling. By putting your legs in the air you're also working the lower abs. These are quite quick exercises. Repeat 2 x 20.
2) Sit up with medicine ball
Despite the media hype about these being bad from your back, these old school sit ups are great for ab and back strength. DON'T fix your feet, as that is what is bad for your back. You will only be able to get as high as your tummy strength allows. If you can't make it all the way up, just go as high as youcan, you will be able to get up in the end. Hold a medicine ball (or any weight) on your chest (and don't use the weight to throw yourself up - that's cheating!).
Repeat 2 x 15
3) Medicine ball twist.
Sit up straight (like your granny used to say) on the floor. Take a medicine ball weight in your hand (the heavier, the harder). It's imperative to keep your abs in. Lean as far back as you can holding your form (don't slouch, this puts pressure on your back). Take your feet off the ground, and still leaning back as far as you can, touch the ball to each side of the ground next to your bottom. Don't cheat, hold the weight with both hands at all times and make sure you touch the ground. Repeat 2 x 20.
4) Ball hands to feet.
This is best with a fit ball (one of those big blow up balls you see in gyms) but if you don't have one just do without. Lie flat on the ground, with the ball between your feet. Lift the ball with your feet and meet in the middle (above your body in the air) with your hands. Take the ball with your hands and lower the ball and your feet AT THE SAME TIME to the ground. This is a slow exercise, again, important to keep the abs in. The straighter your legs the harder it is. If you find it hard to start with just go down part way. Repeat backwards, i.e. meet your hands with your feet and take the ball with your feet. Repeat 2 x x 10 (this is mega tough!).
5) Bicycle crunch
This is my all time favourite, it works ALL the tummy muscles in one go. Lying on your back, take your knees in the air, then meet your elbow (upper body twisting crunch), to meet the opposite knee. With the legs, perform "bicycle legs", extending alternate legs to meet your alternate elbow. The ideal is to have your legs as long and low to the ground as possible at the outward point. Repeat 2 x 20
Enjoy!!
ZAR's TOP TIPS!!
We get advice from all quarters for losing weight, maintaining weight loss and keeping fit. All I can do is give you my tips from my experience. Amazingly, I also read some of these and poo-pooed them!
In no particular order
- You must eat breakfast. Even if you're not hungry or you're "not a breakfast person", your body will learn and love it. It is so important to get your metabolism moving first thing.
- Eat most of your carbs in the first half of the day. You then have the rest of the day to burn them off.
- Eat as much unprocessed food as you can. Cook from raw.
- Plan your meals for the day and the week. Carry healthy snacks with you. If you're hungry and you have something on you, you'll be less likely to have that high carb chocolate bar which will give you a sugar high and leave you feeling like crap 30 mins later.
- Drink lots of water, at least 2 litres. Try and drink lots in the morning and then you can ease off in the afternoon.
- Portion control - even when you're eating healthy, it's easy to eat too much. Example, the average serve of breakfast cereal is 30g (just over 1 oz) Have you ever weighed that? And compared it to what you usually eat?
- Keep a food diary. This is a real commitment and hard work but really does keep you on track in terms of what you put in your mouth. G blogged a couple of weeks ago about online tools and programs which enable you to keep track. There are plenty of websites which give you nutritional information on all foods.
- Keep busy. Boredom invariably means you put something in your mouth. Know your weak times, for most people evening times and have a method of dealing with cravings. I have a cup of peppermint tea after dinner which takes away the cravings for something sweet. Go to bed and read, or do something with your hands, get jiggy with it - whatever!! (I heard Will Smith on the radio yesterday!)
- Aim to exercise everyday. This sounds like alot but it really is all about getting into a routine. Even a 30 min powerwalk. Also find an exercise plan that fits in with your life. If it's too hard then you'll be less likely to do it.
- Don't reward yourself with food ever again. We've all done it. I used to be particularly bad. Find another way to reward yourself - flowers, manicure, going to a football match etc. In due course the reward will be feeling so great and being in control - there is nothing like that!
In no particular order
- You must eat breakfast. Even if you're not hungry or you're "not a breakfast person", your body will learn and love it. It is so important to get your metabolism moving first thing.
- Eat most of your carbs in the first half of the day. You then have the rest of the day to burn them off.
- Eat as much unprocessed food as you can. Cook from raw.
- Plan your meals for the day and the week. Carry healthy snacks with you. If you're hungry and you have something on you, you'll be less likely to have that high carb chocolate bar which will give you a sugar high and leave you feeling like crap 30 mins later.
- Drink lots of water, at least 2 litres. Try and drink lots in the morning and then you can ease off in the afternoon.
- Portion control - even when you're eating healthy, it's easy to eat too much. Example, the average serve of breakfast cereal is 30g (just over 1 oz) Have you ever weighed that? And compared it to what you usually eat?
- Keep a food diary. This is a real commitment and hard work but really does keep you on track in terms of what you put in your mouth. G blogged a couple of weeks ago about online tools and programs which enable you to keep track. There are plenty of websites which give you nutritional information on all foods.
- Keep busy. Boredom invariably means you put something in your mouth. Know your weak times, for most people evening times and have a method of dealing with cravings. I have a cup of peppermint tea after dinner which takes away the cravings for something sweet. Go to bed and read, or do something with your hands, get jiggy with it - whatever!! (I heard Will Smith on the radio yesterday!)
- Aim to exercise everyday. This sounds like alot but it really is all about getting into a routine. Even a 30 min powerwalk. Also find an exercise plan that fits in with your life. If it's too hard then you'll be less likely to do it.
- Don't reward yourself with food ever again. We've all done it. I used to be particularly bad. Find another way to reward yourself - flowers, manicure, going to a football match etc. In due course the reward will be feeling so great and being in control - there is nothing like that!
Tuesday, February 16, 2010
Georgie - with my apologies
With my apologies, a very abridged blog today as I am in an internet cafe and my timer is down to 8 minutes and 5 seconds. Sadly, all the blog content I wanted to put on today is on my laptop and there is NO wireless internet here. Welcome back to the UK Georgie!!
So I give you this one. Why when I get on the plane does my 'piggy gene' raise it's ugly head and make it impossible for me to say no to any food and drink? On last night's red eye from Miami, I ate and drank the whole kitchen, bar and drinks cabinet. Disgraceful. Somebody stop that frantic pig in 66e please, she is putting us off our food. Now I am not only tired and jetlagged - but also bloated and yuk. Baileys and ICE? Why?
When will I learn?
Please pardon typos (Rosie my apologies I know what a stickler you are for good grammar and spelling) but the internet timer is running out so I'll sign off. Back to the good stuff tomorrow. Apologies again all.
Georgie
So I give you this one. Why when I get on the plane does my 'piggy gene' raise it's ugly head and make it impossible for me to say no to any food and drink? On last night's red eye from Miami, I ate and drank the whole kitchen, bar and drinks cabinet. Disgraceful. Somebody stop that frantic pig in 66e please, she is putting us off our food. Now I am not only tired and jetlagged - but also bloated and yuk. Baileys and ICE? Why?
When will I learn?
Please pardon typos (Rosie my apologies I know what a stickler you are for good grammar and spelling) but the internet timer is running out so I'll sign off. Back to the good stuff tomorrow. Apologies again all.
Georgie
Monday, February 15, 2010
ROSIE - CONFUSION....continued!
Follow on from the most confusing article in the world - ever!
I am so with G's article regarding the piece in The Sun. What a load of.... yes, rubbish. I just want to put my ha'pennys worth in too. I'm not disagreeing with G - we're sisters, we never fight, right?! Different things work for different people and low carb is great for G, I agree with that.
I'm thinking more along a general population scale and the obesity "pandemic"... the problem is WE EAT TOO MUCH! Yes, it's true! There's no point denying it. If you're careful with your calories and exercise regularly, you will be the "ideal weight" for your body. It may not be what you as a person perceive your ideal weight to be, but it will be correct for your body. That, readers is another article! If you eat too much and don't exercise, you will be overweight. I do agree with the journalist's view that you have to do a good hour session in the gym to lose weight. It's sad and depressing but true. Weight maintenance = half an hour per day. To lose weight (a lot of weight, I may add) takes hard work.
In terms of carbs - they are essential for fuel. I know that if I don't eat enough carbs I lose weight and go scrawny. Don't hate me - everyone has their own body battles! If I eat too much ice-cream, pizza and rubbish, yes, I put on weight. It's the type of carbs, just like the type of everything you put in your body. It's got to be the right food. And remember, cutting out ANY food group will result in your (initially) losing weight, as in the greater scheme of things you're cutting calories.
More on food coming up - my next piece is the TRUTH on what proteins, fats and carbs do for your body.
I am so with G's article regarding the piece in The Sun. What a load of.... yes, rubbish. I just want to put my ha'pennys worth in too. I'm not disagreeing with G - we're sisters, we never fight, right?! Different things work for different people and low carb is great for G, I agree with that.
I'm thinking more along a general population scale and the obesity "pandemic"... the problem is WE EAT TOO MUCH! Yes, it's true! There's no point denying it. If you're careful with your calories and exercise regularly, you will be the "ideal weight" for your body. It may not be what you as a person perceive your ideal weight to be, but it will be correct for your body. That, readers is another article! If you eat too much and don't exercise, you will be overweight. I do agree with the journalist's view that you have to do a good hour session in the gym to lose weight. It's sad and depressing but true. Weight maintenance = half an hour per day. To lose weight (a lot of weight, I may add) takes hard work.
In terms of carbs - they are essential for fuel. I know that if I don't eat enough carbs I lose weight and go scrawny. Don't hate me - everyone has their own body battles! If I eat too much ice-cream, pizza and rubbish, yes, I put on weight. It's the type of carbs, just like the type of everything you put in your body. It's got to be the right food. And remember, cutting out ANY food group will result in your (initially) losing weight, as in the greater scheme of things you're cutting calories.
More on food coming up - my next piece is the TRUTH on what proteins, fats and carbs do for your body.
Friday, February 12, 2010
Georgie - BIG FAT LIES OR JUST BIG FAT CONFUSION?
This has to be the most confusing article I have ever read.
http://www.thesun.co.uk/sol/homepage/woman/health/health/2848599/Is-everything-you-thought-you-knew-about-losing-weight-wrong.html
I am not sure whether the diet advocated by this woman is mega confusing OR whether it’s British newspaper The Suns’ sensational interpretation of it.
What I DO know is that the article and it’s headline is saying ‘don’t bother to cut calories and workout - it doesn’t work.’
YES IT DOES!! WE ALL KNOW IT DOES!! Exercise has SO many benefits!! And yes, exercise is part of the HARD WORK and commitment to be healthy! The article claims that going on ‘the average run’ and burning about 230 calories doesn’t help. Sure, its not as healthy as working out and burning 600 calories, but it sure is better then the sedentary, laying around alternative. It makes me really cross. Any kind of working out, getting up a sweat is a good thing for your health!
I always wonder why newspapers and magazines persist with proclaiming that something effortless can be rewarding?? Newspapers are full of stories about the exercise programme that promises us Elle Macpherson’s amazing body in just 4 minutes a day OR a diet were you can eat lots of chocolate and cookies and STILL LOSE weight and these just aren’t helpful at all.
It’s simple. We all know, if you don’t change what you put in your body then your body will NEVER reward you with results. If you change what you put in your body and how you treat it then you will see results. But if you just then go back to how you were before then you might as well not have bothered. It’s about balance and I get so tired and bored of people expecting to lose weight and shape up without doing any work. IT IS HARD! It is also really rewarding if you do it and stick to it.
There is ONE element of this woman’s theory that I do subscribe to. PART of one idea I should say, and that is the low carb idea. I eat a low carb diet and it really works for me. I am personally a big fan of the so called ‘Hunter-gatherer’ idea (fruit, veg, meat, fish, eggs, no sugar, no processed carbs) and have found that my body can survive the odd (what will now be called) ‘Superbowl day’ if the rest of the time I look after it well. Our ancestors were SO much more active then we are and they burnt off their starchy bread and potato calories - our generations sit down most of the time which doesn’t mean much burn at all. (Plus lots of carbs make me sleepy beyond stupid so it’s a complete no-no after lunch.) But with the low carbs comes high fat? REALLY? According to the article this woman is basically advocating a high fat, low carb diet - er - isn’t that called The Atkins Diet? Didn’t we do all this ten years ago? I think we did. Didn’t that cause huge cholesterol issues?
In the same article, this woman also says that a low fat Mediterranean diet should be aspired to. Make your mind up love.
I am sure the paper have cherry picked about 20 quotes by her from a book of thousands and that is why this article is confusing but basically if you don’t have a clue about dieting and want to get healthy and pick up THIS article first, then you are screwed!!
Coming up this week - Rosie will be discussing finding the balance between those carbs, the fat and the proteins and giving you some examples of how to get it right.
I meanwhile will sign off with this -
DON’T FOR GOD’S SAKE STOP BEING ACTIVE!!
EXERCISE = ENDORPHINS, SWEAT, AND A SENSE OF ACHIEVEMENT
ALL THE ABOVE = A BIT OF ‘YOU’ TIME! BETTER MOOD CONTROL! BETTER SKIN! BETTER SLEEP! AND IF YOU WORK HARD ENOUGH, A BETTER BODY!!
http://www.thesun.co.uk/sol/homepage/woman/health/health/2848599/Is-everything-you-thought-you-knew-about-losing-weight-wrong.html
I am not sure whether the diet advocated by this woman is mega confusing OR whether it’s British newspaper The Suns’ sensational interpretation of it.
What I DO know is that the article and it’s headline is saying ‘don’t bother to cut calories and workout - it doesn’t work.’
YES IT DOES!! WE ALL KNOW IT DOES!! Exercise has SO many benefits!! And yes, exercise is part of the HARD WORK and commitment to be healthy! The article claims that going on ‘the average run’ and burning about 230 calories doesn’t help. Sure, its not as healthy as working out and burning 600 calories, but it sure is better then the sedentary, laying around alternative. It makes me really cross. Any kind of working out, getting up a sweat is a good thing for your health!
I always wonder why newspapers and magazines persist with proclaiming that something effortless can be rewarding?? Newspapers are full of stories about the exercise programme that promises us Elle Macpherson’s amazing body in just 4 minutes a day OR a diet were you can eat lots of chocolate and cookies and STILL LOSE weight and these just aren’t helpful at all.
It’s simple. We all know, if you don’t change what you put in your body then your body will NEVER reward you with results. If you change what you put in your body and how you treat it then you will see results. But if you just then go back to how you were before then you might as well not have bothered. It’s about balance and I get so tired and bored of people expecting to lose weight and shape up without doing any work. IT IS HARD! It is also really rewarding if you do it and stick to it.
There is ONE element of this woman’s theory that I do subscribe to. PART of one idea I should say, and that is the low carb idea. I eat a low carb diet and it really works for me. I am personally a big fan of the so called ‘Hunter-gatherer’ idea (fruit, veg, meat, fish, eggs, no sugar, no processed carbs) and have found that my body can survive the odd (what will now be called) ‘Superbowl day’ if the rest of the time I look after it well. Our ancestors were SO much more active then we are and they burnt off their starchy bread and potato calories - our generations sit down most of the time which doesn’t mean much burn at all. (Plus lots of carbs make me sleepy beyond stupid so it’s a complete no-no after lunch.) But with the low carbs comes high fat? REALLY? According to the article this woman is basically advocating a high fat, low carb diet - er - isn’t that called The Atkins Diet? Didn’t we do all this ten years ago? I think we did. Didn’t that cause huge cholesterol issues?
In the same article, this woman also says that a low fat Mediterranean diet should be aspired to. Make your mind up love.
I am sure the paper have cherry picked about 20 quotes by her from a book of thousands and that is why this article is confusing but basically if you don’t have a clue about dieting and want to get healthy and pick up THIS article first, then you are screwed!!
Coming up this week - Rosie will be discussing finding the balance between those carbs, the fat and the proteins and giving you some examples of how to get it right.
I meanwhile will sign off with this -
DON’T FOR GOD’S SAKE STOP BEING ACTIVE!!
EXERCISE = ENDORPHINS, SWEAT, AND A SENSE OF ACHIEVEMENT
ALL THE ABOVE = A BIT OF ‘YOU’ TIME! BETTER MOOD CONTROL! BETTER SKIN! BETTER SLEEP! AND IF YOU WORK HARD ENOUGH, A BETTER BODY!!
Thursday, February 11, 2010
ZAR - Basics are best - this weeks RECIPE
I thought I'd give you a very basic recipe this time. It's something I started making when I went on Weight Watchers. I still make it and eat it every afternoon as a snack and I love it because I know I'm getting a whole heap of vegetable goodness in one shot.
Basic Vegetable Soup
1 Spanish (red) onion
1 red capsicum (pepper)
1 green capsicum (pepper)
1 zucchini (courgette)
1 carrot
1 small head of broccoli, cut into small florets
1 tin chopped tomatoes
1 litre chicken stock (see notes below)
S & P
Chop all the veg except broccoli into small dice (bigger if you can't be bothered!) Sweat the onion over a medium heat in 1 tsp olive oil. Stir once. After 5 mins add the capsicum, zucchini and carrot. Sweat for 5 mins, stirring once. Add the tinned tomatoes, rinse the can out with a little water and add the water. Add the chicken stock and some salt and pepper. Bring to a simmer. At the simmer, add the broccoli and turn off after 5 mins.
This makes 6 portions.
I like my veg a little crunchy, if you like them a little softer cook it for a little longer.
You can blend this soup if you're a smooth soup type of person! (Debate rages about this in the Bingham house, much like smooth or crunchy peanut butter - don't get me started!!)
Chicken stock
It's not that I have a problem with stock cubes or bought stock, I've just found they never make anything taste as good as real chicken stock and this couldn't be easier or cheaper.
Buy some chicken carcasses (about 4) from your butcher. If they don't have them in the fridges, ask for some.
Find a pan that will fit them in and cover with water. Bring to the boil and simmer for an hour. Cool and drain and freeze in 1 litre bottles or freezer bags if you like. Always useful to have for risotto etc.
You can make less or more of this if you like, just use enough water to cover the carcasses. You can throw in scraps of vegies in too if you like to give even more flavour.
Basic Vegetable Soup
1 Spanish (red) onion
1 red capsicum (pepper)
1 green capsicum (pepper)
1 zucchini (courgette)
1 carrot
1 small head of broccoli, cut into small florets
1 tin chopped tomatoes
1 litre chicken stock (see notes below)
S & P
Chop all the veg except broccoli into small dice (bigger if you can't be bothered!) Sweat the onion over a medium heat in 1 tsp olive oil. Stir once. After 5 mins add the capsicum, zucchini and carrot. Sweat for 5 mins, stirring once. Add the tinned tomatoes, rinse the can out with a little water and add the water. Add the chicken stock and some salt and pepper. Bring to a simmer. At the simmer, add the broccoli and turn off after 5 mins.
This makes 6 portions.
I like my veg a little crunchy, if you like them a little softer cook it for a little longer.
You can blend this soup if you're a smooth soup type of person! (Debate rages about this in the Bingham house, much like smooth or crunchy peanut butter - don't get me started!!)
Chicken stock
It's not that I have a problem with stock cubes or bought stock, I've just found they never make anything taste as good as real chicken stock and this couldn't be easier or cheaper.
Buy some chicken carcasses (about 4) from your butcher. If they don't have them in the fridges, ask for some.
Find a pan that will fit them in and cover with water. Bring to the boil and simmer for an hour. Cool and drain and freeze in 1 litre bottles or freezer bags if you like. Always useful to have for risotto etc.
You can make less or more of this if you like, just use enough water to cover the carcasses. You can throw in scraps of vegies in too if you like to give even more flavour.
Wednesday, February 10, 2010
ROSIE - THAT ELUSIVE 6 PACK!
Yes... whether you're male or female, we're all after it, those rippling abs. Hmmm - the difficulty is that they're incredibly difficult to get! Chances are people who have a 6 pack have an incredibly low body fat (about 15% or less!).
Despite this, as a personal trainer, I find that one of the most popular ideals for my clients is, if not a rippling six pack, then certainly a flat tummy! The trouble is that be it abs, thighs, shoulders or bottoms, you can't spot reduce any area of your body. Depressing, I know. Chances are those abs are there, they may just be hiding under a layer or two of fat... you need to find them!
There are three ways to "bring them to the surface" and show them to the world...
1) Cardio, cardio, cardio: the only way of burning fat, per se. As I blogged last week, high intensive cardio is best as it burns loads of calories... and builds muscle. Go for the burn, the more knackered and sweaty you are after a session the better! Burn the fat OFF those abs and you have a better chance of seeing them! High impact activity is best as it works you more efficiently for the amount of time you have.
2) Diet: eat well! It's as simple as that! Your poor abs won't have a chance of showing themselves off in their best light if they're hiding under layers of fat. It's the simplest sum in the world; calories in must equal calories out. If you want to lose weight then it MUST be a negative equation!
3) Strengthening: Only NOW is it time for those ab exercises! Be they core exercises on the ball, crunches, sit ups... go for them. In the coming weeks I'll do a blog on my top 5 ab exercises.
So, on paper, simple! In reality... the first two steps are the basic way of reducing body fat and, if that's what you want to do, getting the body you want - six pack or no!
Despite this, as a personal trainer, I find that one of the most popular ideals for my clients is, if not a rippling six pack, then certainly a flat tummy! The trouble is that be it abs, thighs, shoulders or bottoms, you can't spot reduce any area of your body. Depressing, I know. Chances are those abs are there, they may just be hiding under a layer or two of fat... you need to find them!
There are three ways to "bring them to the surface" and show them to the world...
1) Cardio, cardio, cardio: the only way of burning fat, per se. As I blogged last week, high intensive cardio is best as it burns loads of calories... and builds muscle. Go for the burn, the more knackered and sweaty you are after a session the better! Burn the fat OFF those abs and you have a better chance of seeing them! High impact activity is best as it works you more efficiently for the amount of time you have.
2) Diet: eat well! It's as simple as that! Your poor abs won't have a chance of showing themselves off in their best light if they're hiding under layers of fat. It's the simplest sum in the world; calories in must equal calories out. If you want to lose weight then it MUST be a negative equation!
3) Strengthening: Only NOW is it time for those ab exercises! Be they core exercises on the ball, crunches, sit ups... go for them. In the coming weeks I'll do a blog on my top 5 ab exercises.
So, on paper, simple! In reality... the first two steps are the basic way of reducing body fat and, if that's what you want to do, getting the body you want - six pack or no!
Tuesday, February 9, 2010
ZAR - This year, I will mostly be loving....
It's amazing how something simple can taste so good. I am LOVING celery at the moment. I picked up some at the greengrocer's the other day for something different and I haven't looked back!! I eat alot of salad and it gives great crunch and taste to lucnh and dinner.
Not only is celery inexpensive, it is available all the time. As I said I use it in salads but it's also such a great veg to use as a base in soups and casseroles with carrot and onion.
Nutritionally, it is high in vitamin C, so is a natural immune booster. As well as this, it has a high content of silicone which benefits connective tissues and helps to renew joints.
It also contains high levels of potassium, Vitamin K, fibre and calcium.
It's also great for snacking because it's low in calories!
Not only is celery inexpensive, it is available all the time. As I said I use it in salads but it's also such a great veg to use as a base in soups and casseroles with carrot and onion.
Nutritionally, it is high in vitamin C, so is a natural immune booster. As well as this, it has a high content of silicone which benefits connective tissues and helps to renew joints.
It also contains high levels of potassium, Vitamin K, fibre and calcium.
It's also great for snacking because it's low in calories!
Monday, February 8, 2010
GEORGIE - Confessions of a Superbowl
I have to admit that I have deliberated long and hard about actually coming clean on this blog about what happened this weekend at the Superbowl. I know there’ll be frowning and tut-tutting all round but frankly I think the odd fall off the good-health-highway is not a bad thing to make you remember how much you have to work at looking after yourself... and how crappy you feel when you don’t.
Here we go then with case and point. Free NFL guest tickets to the Superbowl in Miami on Sunday. Free food, booze, transportation, game tickets and after party. And the Americans do it OH SO WELL. The pre-game tailgate was an absolute triumph of a day out with about 50 different bars, food stalls and a live concert (Steve Winwood got my vote). Problem with the whole affair actually was that the food was in bite size portions... Amuse-bouches if you like. Oh dear. So for a piggy like me, that means I can try almost everything as hey, it’s only little! Even the alcohol was in small sensible portions, it wasn’t rationed, you could have as much as you like, it just came in small servings.
The problem was that by the time my friend Julie and I left the AFTER party at 1.30 in the morning, I had actually managed to make myself ill from eating so much. A steady parade of food and drink started to pass my lips at 1.30 pm and I pretty much ate and drank for 12 hours.
Last night, we sat down and totted up what we’d gone through. It was only when we put it on paper that we were horrified at how much we’d eaten and certainly understanding why we felt a little rough. I thought I would share it with you. It’s quite a read! The following was consumed by just two people.
Chicken Salad (started so well!)
Shrimp Salad
Italian Sausage
Quiche
Pasta Marinara
Jerk Chicken
vichyssoise
Chocolate fondant
Vegetable crudites
Pulled pork
Pizza
Hot dog
Sushi
Spring Roll
Jambalaya
Mushroom pastry
Sausage
Scallops
Beef Brisket
Mini Croissant
Pana Cotte
Lemon Tart
Lemon Meringue
Tiramisu
Chocolate Sponge
Chocolate Mousse
Bloody Mary
White wine
Prosecco
Lite Beer
Martini
Rum and diet coke
(lots of water - not that it helped really)
What followed our once-in-a-lifetime day out was interesting. I went to bed with a temperature AND a hot flush that I usually only get from eating too much yeast/sugar. I slept AWFULLY and today I feel like I might just have the first ever FOOD HANGOVER. I didn’t drink anywhere near enough to have a sore head - but my sinuses are full, my head heavy and my tummy is bloated and sore... PLUS I am REALLY hungry today (is it possible to stretch your tummy so that it just wants more?!)
I have previously read articles on the excesses of Superbowl. There are two days in the year when Americans eat and eat and eat; One is Thanksgiving, and the other is Superbowl Sunday. For example, the yanks plough through 20 million lbs (9 million kilos) of potato/corn chips and 8 million lbs (3.6 million kilos) worth of guacamole dip alone on Superbowl Sunday and its estimated that on these two days of the year the food intake per person can be as high as 8 THOUSAND calories - IN ONE DAY!!
Even Julie and I didn’t manage that. We reckon we probably hoovered about 4 to 5 thousand calories each yesterday and we will be bringing our poor bodies out of shock this week with health fruit and salads and LOTS of water. I know we aren’t alone in this over-indulgence, just glad it isn’t a regular thing. Back to my 1500 a day thanks. Nothing teaches you not to sneak that extra piece of chocolate cake like eating the whole thing and making yourself sick!
Nice to know we are all human - and after a gym session today and a round of golf, I feel a little more human. And that I will probably never go to a Superbowl again so will NEVER repeat that feat. If I DO ever go again, believe me, a little self restraint will be in order... When will I learn?
Here we go then with case and point. Free NFL guest tickets to the Superbowl in Miami on Sunday. Free food, booze, transportation, game tickets and after party. And the Americans do it OH SO WELL. The pre-game tailgate was an absolute triumph of a day out with about 50 different bars, food stalls and a live concert (Steve Winwood got my vote). Problem with the whole affair actually was that the food was in bite size portions... Amuse-bouches if you like. Oh dear. So for a piggy like me, that means I can try almost everything as hey, it’s only little! Even the alcohol was in small sensible portions, it wasn’t rationed, you could have as much as you like, it just came in small servings.
The problem was that by the time my friend Julie and I left the AFTER party at 1.30 in the morning, I had actually managed to make myself ill from eating so much. A steady parade of food and drink started to pass my lips at 1.30 pm and I pretty much ate and drank for 12 hours.
Last night, we sat down and totted up what we’d gone through. It was only when we put it on paper that we were horrified at how much we’d eaten and certainly understanding why we felt a little rough. I thought I would share it with you. It’s quite a read! The following was consumed by just two people.
Chicken Salad (started so well!)
Shrimp Salad
Italian Sausage
Quiche
Pasta Marinara
Jerk Chicken
vichyssoise
Chocolate fondant
Vegetable crudites
Pulled pork
Pizza
Hot dog
Sushi
Spring Roll
Jambalaya
Mushroom pastry
Sausage
Scallops
Beef Brisket
Mini Croissant
Pana Cotte
Lemon Tart
Lemon Meringue
Tiramisu
Chocolate Sponge
Chocolate Mousse
Bloody Mary
White wine
Prosecco
Lite Beer
Martini
Rum and diet coke
(lots of water - not that it helped really)
What followed our once-in-a-lifetime day out was interesting. I went to bed with a temperature AND a hot flush that I usually only get from eating too much yeast/sugar. I slept AWFULLY and today I feel like I might just have the first ever FOOD HANGOVER. I didn’t drink anywhere near enough to have a sore head - but my sinuses are full, my head heavy and my tummy is bloated and sore... PLUS I am REALLY hungry today (is it possible to stretch your tummy so that it just wants more?!)
I have previously read articles on the excesses of Superbowl. There are two days in the year when Americans eat and eat and eat; One is Thanksgiving, and the other is Superbowl Sunday. For example, the yanks plough through 20 million lbs (9 million kilos) of potato/corn chips and 8 million lbs (3.6 million kilos) worth of guacamole dip alone on Superbowl Sunday and its estimated that on these two days of the year the food intake per person can be as high as 8 THOUSAND calories - IN ONE DAY!!
Even Julie and I didn’t manage that. We reckon we probably hoovered about 4 to 5 thousand calories each yesterday and we will be bringing our poor bodies out of shock this week with health fruit and salads and LOTS of water. I know we aren’t alone in this over-indulgence, just glad it isn’t a regular thing. Back to my 1500 a day thanks. Nothing teaches you not to sneak that extra piece of chocolate cake like eating the whole thing and making yourself sick!
Nice to know we are all human - and after a gym session today and a round of golf, I feel a little more human. And that I will probably never go to a Superbowl again so will NEVER repeat that feat. If I DO ever go again, believe me, a little self restraint will be in order... When will I learn?
ROSIE - KEEPING IT REAL
So... I went to the gym the other day. It's not something I do often as I don't actually have a gym membership... at the moment I find regularly teaching classes, running outside, walking the dog and the day-to-day running around one does after a baby keeps me fit. I was pretty excited as I LOVE working out in the gym (yes, sad, I know) and it's a rare moment of freedom when Jack (my baby) is in the creche and I have an hour to myself!
Two minutes into my workout, however, and I knew it was going to be one of those days. I was running on the treadmill and my body just wasn't working! I felt knackered, uncoordinated and generally not in the mood and I was gutted! Having read G's blog last week about her 5 km and "not going the distance", I just knew that would be me today.
So, I had a choice. Did I waste an hour with a crappy workout I would not enjoy, or.... would I get real? I hopped off the treadmill and simply ran out of the door. No, I wasn't abandoning my son and going to throw myself into the River Thames in a fit of depression due to the fact I couldn't be bothered to workout... I set my Ipod to "running songs" (yes, I do have a play list like that) and went out into the great outdoors.
We're so "indoor" orientated these days. What with exercise classes, gyms, Wii's, exercise DVD's and the like... when do we EVER get outdoors to exercise? Chances are many of us have a desk job, drive to work and barely see the light of day in the winter.
I can't tell you how good I felt. I ran 7 miles - the longest I'd run since Jack was born. Okay,, so it wasn't fast, in fact I had only booked an hour in the creche and had to pay a little extra to appease the gym....! But wow, those endorphins were going. Yes, it had been cold, drizzling, my nose was running but I looked in the mirror afterwards - there was a shine in my eyes, my cheeks were pink and I looked healthier than I had done in weeks!
Don't underestimate what the great outdoors can do for your workout. The fresh air makes you feel amazing and... the best bit. Whilst it's harder to work out outdoors it's much better for you and you have many more distractions to get you through it.
So, my plea this week... get out there! Rain or shine, dark or light... give it a go. Be it a powerwalk, run or bicycle. And enjoy it.... I certainly did!
On Tuesday's blog - a Superbowl confession of shameful proportions from GB. Eek.
Two minutes into my workout, however, and I knew it was going to be one of those days. I was running on the treadmill and my body just wasn't working! I felt knackered, uncoordinated and generally not in the mood and I was gutted! Having read G's blog last week about her 5 km and "not going the distance", I just knew that would be me today.
So, I had a choice. Did I waste an hour with a crappy workout I would not enjoy, or.... would I get real? I hopped off the treadmill and simply ran out of the door. No, I wasn't abandoning my son and going to throw myself into the River Thames in a fit of depression due to the fact I couldn't be bothered to workout... I set my Ipod to "running songs" (yes, I do have a play list like that) and went out into the great outdoors.
We're so "indoor" orientated these days. What with exercise classes, gyms, Wii's, exercise DVD's and the like... when do we EVER get outdoors to exercise? Chances are many of us have a desk job, drive to work and barely see the light of day in the winter.
I can't tell you how good I felt. I ran 7 miles - the longest I'd run since Jack was born. Okay,, so it wasn't fast, in fact I had only booked an hour in the creche and had to pay a little extra to appease the gym....! But wow, those endorphins were going. Yes, it had been cold, drizzling, my nose was running but I looked in the mirror afterwards - there was a shine in my eyes, my cheeks were pink and I looked healthier than I had done in weeks!
Don't underestimate what the great outdoors can do for your workout. The fresh air makes you feel amazing and... the best bit. Whilst it's harder to work out outdoors it's much better for you and you have many more distractions to get you through it.
So, my plea this week... get out there! Rain or shine, dark or light... give it a go. Be it a powerwalk, run or bicycle. And enjoy it.... I certainly did!
On Tuesday's blog - a Superbowl confession of shameful proportions from GB. Eek.
Saturday, February 6, 2010
GEORGIE - Track it! The way forward...
GEORGIE - Sunday 7th FEB
With Rosie's "Daily Diet" blog fresh in our minds, I thought it might be good to share with you a few little helpful ‘keeping on track’ tools.
I personally suffer two failings when it comes to my nutrition. It’s not WHAT I eat, as I like the healthy stuff and can keep my ‘treat’ food to a sensible level - it’s HOW MUCH that counts. The first problem is that I am a pig, so put it in front of me and I will eat it (that, my friends, is a whole other blog that we shall get around to soon) and the second is that if I don’t track what I put in my body, then I don’t keep my weight constant or am not able to lose a few pounds.
The primary function of diet programmes such as WeightWatchers is that you COUNT how many points (or calories) you are putting in your mouth a day. I don’t advocate fastidious calorie counting, and like Rosie said, I don’t advocate eating less then you should (it only makes your body store the fat) but knowing WHAT you are putting in your body everyday really helps.
I remember 3 years ago when I moved to America; a little on the chubby side, and a little inspired by the huge levels of obesity around me, I changed it all up. I started properly exercising and eating well and that was the start of all this. BUT about six months in, after an initial weight loss of the extra chub I stopped losing weight. I wanted to lose another 5 kilos (10 lbs) and it wasn’t happening. My trainer at the time recommended a food diary. I wrote down everything I ate, and he looked at it. Amazing how often I was going well over my daily limit of calories when I wasn’t paying proper attention! I started researching ways to track what you put in your body for an article last year so though I might share with you a few of the results in case they help!
www.sparkpeople.com
This online community boasts 7 million US members alone. It has an online daily nutrition and exercise tracker that takes a while to get used to but takes 5 minutes a day once you have it. It’s also a great way to help you track your sugar, carbs and protein intake. (I NEVER manage to eat enough protein no matter how hard I try!). There are also thousands of online team leaders and other ‘sparkers’ who get involved in lots of online discussions that can help you feel less alone on the sea of good health!! They will also send you 'you can do it' emails that help motivate!
Loseit! App for Iphone
This is my saviour. A little icon on my iphone screen that lets you track what you eat and offset it against exercise at the touch of a button. There are other apps for iphone and Blackberry but having tried them all out for an article I was writing this is the one I would recommend the most. Recently this app has been tied up to a Loseit! website which has expanded its capability so I highly recommend this if you are in iphone land. (Available at the App store and last time I looked it was FREE!)
WeightWatchers
The reason this programme works is that you quantify what you put in your body and stick to the limits they set you. Zar did WeightWatchers with great success and will tell you that the only way you can fail to get healthy and STAY healthy on this programme is if you fail to count your intake properly. It’s that simple!
Finally - Keep a food diary!
One of my best friends in London is a GP. She says she cannot believe the amount of overweight/obese people who come to her saying “I hardly eat anything but I’m still fat”; to which she ALWAYS sends them home to keep a food diary for 2 weeks. They write down EVERYTHING they eat and drink in that period and she looks it over. She says its unbelievable that so many of these people are regularly eating more then a thousand calories over their daily needs and wondering why they are struggling. Keeping a diary of what you eat takes discipline but is a great way to LEARN about the nutritional value of what you are eating and thus how much you should be shovelling down your throat. It helps moderate the amount of ‘treat’ food you eat and monitoring the amount of calories you intake in alcohol can sometimes be a sobering experience for some!
Hope these help, please feel free to post comments on any or ALL of our blogs - see you all next week in blog land!
With Rosie's "Daily Diet" blog fresh in our minds, I thought it might be good to share with you a few little helpful ‘keeping on track’ tools.
I personally suffer two failings when it comes to my nutrition. It’s not WHAT I eat, as I like the healthy stuff and can keep my ‘treat’ food to a sensible level - it’s HOW MUCH that counts. The first problem is that I am a pig, so put it in front of me and I will eat it (that, my friends, is a whole other blog that we shall get around to soon) and the second is that if I don’t track what I put in my body, then I don’t keep my weight constant or am not able to lose a few pounds.
The primary function of diet programmes such as WeightWatchers is that you COUNT how many points (or calories) you are putting in your mouth a day. I don’t advocate fastidious calorie counting, and like Rosie said, I don’t advocate eating less then you should (it only makes your body store the fat) but knowing WHAT you are putting in your body everyday really helps.
I remember 3 years ago when I moved to America; a little on the chubby side, and a little inspired by the huge levels of obesity around me, I changed it all up. I started properly exercising and eating well and that was the start of all this. BUT about six months in, after an initial weight loss of the extra chub I stopped losing weight. I wanted to lose another 5 kilos (10 lbs) and it wasn’t happening. My trainer at the time recommended a food diary. I wrote down everything I ate, and he looked at it. Amazing how often I was going well over my daily limit of calories when I wasn’t paying proper attention! I started researching ways to track what you put in your body for an article last year so though I might share with you a few of the results in case they help!
www.sparkpeople.com
This online community boasts 7 million US members alone. It has an online daily nutrition and exercise tracker that takes a while to get used to but takes 5 minutes a day once you have it. It’s also a great way to help you track your sugar, carbs and protein intake. (I NEVER manage to eat enough protein no matter how hard I try!). There are also thousands of online team leaders and other ‘sparkers’ who get involved in lots of online discussions that can help you feel less alone on the sea of good health!! They will also send you 'you can do it' emails that help motivate!
Loseit! App for Iphone
This is my saviour. A little icon on my iphone screen that lets you track what you eat and offset it against exercise at the touch of a button. There are other apps for iphone and Blackberry but having tried them all out for an article I was writing this is the one I would recommend the most. Recently this app has been tied up to a Loseit! website which has expanded its capability so I highly recommend this if you are in iphone land. (Available at the App store and last time I looked it was FREE!)
WeightWatchers
The reason this programme works is that you quantify what you put in your body and stick to the limits they set you. Zar did WeightWatchers with great success and will tell you that the only way you can fail to get healthy and STAY healthy on this programme is if you fail to count your intake properly. It’s that simple!
Finally - Keep a food diary!
One of my best friends in London is a GP. She says she cannot believe the amount of overweight/obese people who come to her saying “I hardly eat anything but I’m still fat”; to which she ALWAYS sends them home to keep a food diary for 2 weeks. They write down EVERYTHING they eat and drink in that period and she looks it over. She says its unbelievable that so many of these people are regularly eating more then a thousand calories over their daily needs and wondering why they are struggling. Keeping a diary of what you eat takes discipline but is a great way to LEARN about the nutritional value of what you are eating and thus how much you should be shovelling down your throat. It helps moderate the amount of ‘treat’ food you eat and monitoring the amount of calories you intake in alcohol can sometimes be a sobering experience for some!
Hope these help, please feel free to post comments on any or ALL of our blogs - see you all next week in blog land!
Friday, February 5, 2010
ZAR - A little Sunday inspiration from down under....
I had a real moment this morning. I've been planning to run on Sat morn all week. It's very muggy here which is not conducive to running after work. Last night I set my alarm for 6am. During the night I was woken up by such heavy rain that I'd already decided "I'm not bloody running in that!" When my alarm went off, I switched it off and closed my eyes. 6.04 I got up and went for a run!! Unbelievable! I was shocked! My body needs it even though my brain was screaming NO!!!!! Even more surprising is that I managed to run 10km which is something I haven't done for at least 3 months. I feel amazing now and I'm pretty sure that if I hadn't run then today would have turned into a horror show of biscuits and ice-cream and feeling shit about myself!
Re. Rosie's last blog on regular healthy eating - I agree so much with the eating every 2-3 hour thing. That's what I have changed in the last 8 months or so and even though it was hard to getting used to eating so much food (so it seemed), my metabolism works so well now and I'm in such good habits that even when I miss a day or 2 of training it's not the train smash it used to be. Equally, I had the girls to supper last night (the lamb kebabs were a hit) and even after meringues, cream and then chocolates, I can get back into a rhythm much easier that I used to be able to.
Onwards and upwards people - get up and get on!!
Re. Rosie's last blog on regular healthy eating - I agree so much with the eating every 2-3 hour thing. That's what I have changed in the last 8 months or so and even though it was hard to getting used to eating so much food (so it seemed), my metabolism works so well now and I'm in such good habits that even when I miss a day or 2 of training it's not the train smash it used to be. Equally, I had the girls to supper last night (the lamb kebabs were a hit) and even after meringues, cream and then chocolates, I can get back into a rhythm much easier that I used to be able to.
Onwards and upwards people - get up and get on!!
Thursday, February 4, 2010
ROSIE - The daily 'DIET'
Diet. Yuck, don’t you hate that word? It brings to mind starvation, dizziness, “bad, boring” food and general doom and gloom. The kind of thing you have to suffer because you’ve over-indulged at Christmas or have tried on your bikini and those love handles have increased in quantity since last year.
Well, I’ve got good news for you… yes, food is NOT your enemy! In fact, it’s your friend. Since qualifying in nutrition I have found so many people UNDEREAT and this, in fact, is the reason they struggle to lose weight. The key – you should not eat under 1500 calories per day. The fad diets – you know, those ones you see in magazines – the calorie count is ridiculously low. That’s the reason most people fall off the wagon and can’t stick to them – starting an unhealthy pattern of yo-yo dieting.
The reason? When you under-eat, your body clings onto all available sources of energy as it recognises the signs of starvation – yes, really! So it thinks, “okay, I’d better save some of this energy in case I really need it in the future”. So if you’re feeling very virtuous sticking to your three meals per day and your 1000-1200 calorie per day diet… think again.
Aim for at least 1500 calories – more if you’re exercising. The other key? Eat regularly – every 2-3 hours. It sounds ridiculous and to start with you will feel like you’re eating way too much for your body. However, your body will get used to it and start to utilise the energy as it should, by burning it off. So, smaller meals, more snacks and you’re onto a winner.
It’s also important to keep active, this will ensure your body does actually use the energy you consume – your metabolism will be super boosted. The two best bits – you should rarely be hungry and will have way more energy!
One thing to keep an eye on – those portion sizes. If you eat too much at each sitting then – of course – you will gain weight. It’s also really important that you don’t have a “main meal” anymore. Try and take that idea out of your mind as, whilst your three meals will be bigger than your snacks, most people eat their biggest meal way too big and way too late in the evening – your body has to work hard to metabolise the calories overnight. Still eat what you would usually eat but halve the portion and have it earlier than normal.
Below is an example day of how I eat to give you an idea of how regularly you should be consuming calories:
6 am: Breakfast – Fortified Muesli, orange juice, cup of tea.
9 am: Snack – Cereal bar or banana
12 noon: Lunch – Wholemeal pita with cheese, ham & salad & a yoghurt/piece of fruit.
3 pm: Snack – Fruit (say an apple) and handful of nuts & raisins.
7 pm: Supper – Tuna, avocado, feta salad/soup/chicken & veggies/omelette.
10 pm: Snack – A couple of biscuits (my treat!) or yoghurt or something light.
Give it a go – good luck!
PS I'm not ALWAYS this virtuous. I don't want you thinking I'm too much of a boring health freak. If you're good 90% of the time then 10% of the time you really deserve to enjoy yourself with food!
Well, I’ve got good news for you… yes, food is NOT your enemy! In fact, it’s your friend. Since qualifying in nutrition I have found so many people UNDEREAT and this, in fact, is the reason they struggle to lose weight. The key – you should not eat under 1500 calories per day. The fad diets – you know, those ones you see in magazines – the calorie count is ridiculously low. That’s the reason most people fall off the wagon and can’t stick to them – starting an unhealthy pattern of yo-yo dieting.
The reason? When you under-eat, your body clings onto all available sources of energy as it recognises the signs of starvation – yes, really! So it thinks, “okay, I’d better save some of this energy in case I really need it in the future”. So if you’re feeling very virtuous sticking to your three meals per day and your 1000-1200 calorie per day diet… think again.
Aim for at least 1500 calories – more if you’re exercising. The other key? Eat regularly – every 2-3 hours. It sounds ridiculous and to start with you will feel like you’re eating way too much for your body. However, your body will get used to it and start to utilise the energy as it should, by burning it off. So, smaller meals, more snacks and you’re onto a winner.
It’s also important to keep active, this will ensure your body does actually use the energy you consume – your metabolism will be super boosted. The two best bits – you should rarely be hungry and will have way more energy!
One thing to keep an eye on – those portion sizes. If you eat too much at each sitting then – of course – you will gain weight. It’s also really important that you don’t have a “main meal” anymore. Try and take that idea out of your mind as, whilst your three meals will be bigger than your snacks, most people eat their biggest meal way too big and way too late in the evening – your body has to work hard to metabolise the calories overnight. Still eat what you would usually eat but halve the portion and have it earlier than normal.
Below is an example day of how I eat to give you an idea of how regularly you should be consuming calories:
6 am: Breakfast – Fortified Muesli, orange juice, cup of tea.
9 am: Snack – Cereal bar or banana
12 noon: Lunch – Wholemeal pita with cheese, ham & salad & a yoghurt/piece of fruit.
3 pm: Snack – Fruit (say an apple) and handful of nuts & raisins.
7 pm: Supper – Tuna, avocado, feta salad/soup/chicken & veggies/omelette.
10 pm: Snack – A couple of biscuits (my treat!) or yoghurt or something light.
Give it a go – good luck!
PS I'm not ALWAYS this virtuous. I don't want you thinking I'm too much of a boring health freak. If you're good 90% of the time then 10% of the time you really deserve to enjoy yourself with food!
ZAR - 1st yummy healthy recipe for you...
I'm having a couple of girlfriends over for supper on Fri eve, I want something healthy, but easy. I turn to Gordon Ramsay's Healthy Appetite - I love this book. It has so many great healthy, easy ideas and employs the philosophy I love - simple, fresh and delicious. I'm going to make lamb kebabs and serve them with a salad.
For 4 people
500g lean lamb leg steaks (I'm using lamb fillet - you can ask your butcher to recommend a cut)
1 red capsicum (pepper)
1 yellow capsicum (pepper)
8 button mushrooms
8 cherry tomatoes
Herb Paste
Zest and juice of 1 lemon
2 garlic cloves, peeled and chopped/grated
1/2 tsp each dried oregano, mint, thyme, tarragon
1/4 tsp dried rosemary (I'm using fresh because I have some)
dash olive oil
salt and pepper
Cut the lamb into 2.5cm cubes. Combine all ingredients for herb paste in a bowl and mix in the lamb to coat. Cover with cling film and refrigerate overnight (or at least a few hours). You can also freeze the lamb at this point as I am doing. Soak 8 bamboo skewers in water for about half an hour. Cut the peppers in half and core and deseed. Cut into 2.5cm pieces. Thread skewers alternating with lamb and peppers and include 1 tomato and mushroom on each skewer. Preheat bbq or griddle pan. Cook skewers for 2-3 mins each side, leave to rest for a couple of mins and serve.
I'm making a salad with mixed leaves, beetroot, cherry tomatoes, green beans and fetta.
I'm also going to serve mini pavlovas with a mixture of cream and Greek yoghurt and mixed berries for after - yum-o!! A little bit of something naughty once in a while doesn't do anyone any harm......
Enjoy!!
ZAR x
For 4 people
500g lean lamb leg steaks (I'm using lamb fillet - you can ask your butcher to recommend a cut)
1 red capsicum (pepper)
1 yellow capsicum (pepper)
8 button mushrooms
8 cherry tomatoes
Herb Paste
Zest and juice of 1 lemon
2 garlic cloves, peeled and chopped/grated
1/2 tsp each dried oregano, mint, thyme, tarragon
1/4 tsp dried rosemary (I'm using fresh because I have some)
dash olive oil
salt and pepper
Cut the lamb into 2.5cm cubes. Combine all ingredients for herb paste in a bowl and mix in the lamb to coat. Cover with cling film and refrigerate overnight (or at least a few hours). You can also freeze the lamb at this point as I am doing. Soak 8 bamboo skewers in water for about half an hour. Cut the peppers in half and core and deseed. Cut into 2.5cm pieces. Thread skewers alternating with lamb and peppers and include 1 tomato and mushroom on each skewer. Preheat bbq or griddle pan. Cook skewers for 2-3 mins each side, leave to rest for a couple of mins and serve.
I'm making a salad with mixed leaves, beetroot, cherry tomatoes, green beans and fetta.
I'm also going to serve mini pavlovas with a mixture of cream and Greek yoghurt and mixed berries for after - yum-o!! A little bit of something naughty once in a while doesn't do anyone any harm......
Enjoy!!
ZAR x
Wednesday, February 3, 2010
Georgie - NOT going the whole 9 yards...
Inspired into action by Rosie’s Interval training blog yesterday, I got in the gym last night. My aim, to run a 5k. Something I haven’t done in a while (I hate running - I am not exactly the right build for it) but I figure, new blog = new start in the gym so in I went. I run slow - a 5k takes me about 31 minutes so I decided to get in under 30 - maybe aim for 29. What happened next seems to happen so often to me... at 4.6k - when I was heading toward a really good time - under 29 mins - I stopped. Well I knew I could do it, I was going to finish in time, so laziness stepped me right off the treadmill. This, my friends is the reason that I will never be a proper gym bunny. I will never have a body fat of below 22 and I will never be a full bonafide fitness freak. Mediocre works for me it seems. I am disappointed with myself for stopping, there is no excuse for not going the whole distance, but giving up is a common occurence in the gym. There is ALWAYS an excuse. Actually going to the gym in the first place is a battle... I can always find a reason not to exercise, although when I get there and get started I quite often enjoy it. Affectively, having a shirker attitude means that I have absolutely no one to blame but myself. When I am half hearted about it like I am at the moment, (Winter always brings gym apathy to my schedule) I am NOT entitled to whinge or whine about my weight or my body. So I am learning to shut up. There can be no dressing room crying on shopping trips, or complaints ‘my bum looks big in this’. Not having a ‘can-do’ attitude whether on a small or a grand scale means certain failure. If I don’t give 100 percent then I certainly can’t expect a 100 percent return. I am learning this after years of excuses.
I feel it’s excuses that stop a lot of people from getting to their goals. Whether it’s getting healthier, losing weight or just making a positive change that will improve their lifestyle, its way too easy to blame everyone but ourselves. If you eat badly and fail to do any exercise at all (even just walking to work) then your body will reflect that. If you work out a little and are a little healthy then your body will look like that. If you PROPERLY go for it, then hey, you will look at the best you can be! The old 'slow metabolism', 'big bones', lines don’t wash. And we are only cheating ourselves if we fail to accept this. So, I accept that I am weak - this is my own doing, and I will always just strive to do better. And I feel ok with that. I feel it's better I know my shortcomings then try and pretend I don’t have any.
Needless to say, I am pretty happy with the results (most of the time) and hey - 4.6 k is better then NONE run at all isn’t it!
And I am extra lucky to have two mega motivated sisters to aspire to catch up with! KEEP plugging away people!
I feel it’s excuses that stop a lot of people from getting to their goals. Whether it’s getting healthier, losing weight or just making a positive change that will improve their lifestyle, its way too easy to blame everyone but ourselves. If you eat badly and fail to do any exercise at all (even just walking to work) then your body will reflect that. If you work out a little and are a little healthy then your body will look like that. If you PROPERLY go for it, then hey, you will look at the best you can be! The old 'slow metabolism', 'big bones', lines don’t wash. And we are only cheating ourselves if we fail to accept this. So, I accept that I am weak - this is my own doing, and I will always just strive to do better. And I feel ok with that. I feel it's better I know my shortcomings then try and pretend I don’t have any.
Needless to say, I am pretty happy with the results (most of the time) and hey - 4.6 k is better then NONE run at all isn’t it!
And I am extra lucky to have two mega motivated sisters to aspire to catch up with! KEEP plugging away people!
Tuesday, February 2, 2010
ROSIE - GO FOR THE SWEAT!! I recommend...
Exercise boosting & fat burning
So, that “fat burning” zone you exercise in? 60-70% of your maximum heart rate? What a load of rubbish. It’s true, you do burn more fat at that intensity… however, it takes you longer to burn calories as you’re not working as hard. Think working out harder and faster and you’re onto a winner! At a higher intensity, not only are you burning more calories hence utilising more fat in the long run, but you’re also building lean muscle tissue, which means you burn more calories for hours after you workout. Higher intensity workouts also build more lean muscle tissue so you burn more calories at rest. Bonus!
So, the key – anything that makes you puffed, breathless, hot and sweaty. Your springs don’t have to match that of an Olympic Gold Medallist. You don’t have to be at the highest level of the X-trainer. It’s about YOU and anything which makes you feel like you’re working at your maximum means you’re doing it right. Think 80-95% of your maximum heart rate and you’re doing the right thing. It’s called interval training. The intervals don’t have to be long – 30 seconds to 2 minutes maximum. If you can sustain the work for longer than 2 minutes then you’re not working out hard enough. Take 30 seconds to a minute (depending on the length of work) break in between. Intersperse these cardio bursts with some upper body resistance work and some abs to give yourself a little break. And the best bit? That hour-long cardio slog into the gym turns into a fat & calorie blasting half hour! Done & dusted!
Some ideas for interval training
Bench jumps – hands on the bench, feet on one side, jump both feet over the bench. Rpt 2 x 20
½ Burpees – hands on the ground, legs out straight, bring your feet alternately towards your chest. Rpt 2 x 20
Boxing – go go go! Great to get some frustration out. Go for 30 secs.
Skipping – how could we do it for hours when we were young? It’s knackering! 30 secs to 1 minute.
Step jumps – feet standing either side of the step, and jump up two footed. Go for 2 x 20.
Lunge jumps – go down into the lunge position, and using your arms, jump up into the air and down into the lunge position again. Go for 2 x 10.
Squat jumps. Same as step jumps but start lower in a squat. Use your power and jump up as high as you can! Go for 2 x 15.
Sprints – treadmill, down the road, on some grass, just make sure they’re as fast as you can. 5 x 30-50 secs.
Any cardio equipment – just make it hard, fast and intense. Eg. X-trainer, 10 minutes total. 1 minute as fast as you can, 30 secs easy (recovery).
Wow – there are so many more but those are just some ideas to start you off.
Enjoy!
So, that “fat burning” zone you exercise in? 60-70% of your maximum heart rate? What a load of rubbish. It’s true, you do burn more fat at that intensity… however, it takes you longer to burn calories as you’re not working as hard. Think working out harder and faster and you’re onto a winner! At a higher intensity, not only are you burning more calories hence utilising more fat in the long run, but you’re also building lean muscle tissue, which means you burn more calories for hours after you workout. Higher intensity workouts also build more lean muscle tissue so you burn more calories at rest. Bonus!
So, the key – anything that makes you puffed, breathless, hot and sweaty. Your springs don’t have to match that of an Olympic Gold Medallist. You don’t have to be at the highest level of the X-trainer. It’s about YOU and anything which makes you feel like you’re working at your maximum means you’re doing it right. Think 80-95% of your maximum heart rate and you’re doing the right thing. It’s called interval training. The intervals don’t have to be long – 30 seconds to 2 minutes maximum. If you can sustain the work for longer than 2 minutes then you’re not working out hard enough. Take 30 seconds to a minute (depending on the length of work) break in between. Intersperse these cardio bursts with some upper body resistance work and some abs to give yourself a little break. And the best bit? That hour-long cardio slog into the gym turns into a fat & calorie blasting half hour! Done & dusted!
Some ideas for interval training
Bench jumps – hands on the bench, feet on one side, jump both feet over the bench. Rpt 2 x 20
½ Burpees – hands on the ground, legs out straight, bring your feet alternately towards your chest. Rpt 2 x 20
Boxing – go go go! Great to get some frustration out. Go for 30 secs.
Skipping – how could we do it for hours when we were young? It’s knackering! 30 secs to 1 minute.
Step jumps – feet standing either side of the step, and jump up two footed. Go for 2 x 20.
Lunge jumps – go down into the lunge position, and using your arms, jump up into the air and down into the lunge position again. Go for 2 x 10.
Squat jumps. Same as step jumps but start lower in a squat. Use your power and jump up as high as you can! Go for 2 x 15.
Sprints – treadmill, down the road, on some grass, just make sure they’re as fast as you can. 5 x 30-50 secs.
Any cardio equipment – just make it hard, fast and intense. Eg. X-trainer, 10 minutes total. 1 minute as fast as you can, 30 secs easy (recovery).
Wow – there are so many more but those are just some ideas to start you off.
Enjoy!
Monday, February 1, 2010
I'll begin shall I? Meet the Bingham Girls
Three sisters. A journalist, a personal trainer/health guru and a chef. All 3, fitness freaks and for the first time, combining for this blog dedicated to good health and happiness!
Introducing;
Georgie Bingham - Sports Journalist, TV presenter and self confessed try-alot-health-freak (with a weak spot for pizza and wine) there's no diet/exercise programme she hasn't tried and like most women of the world she struggles to stay on the straight and narrow . Georgie's aiming to bring you and comment on all the latest fads, trends and published news that affects our nutrition, exercise and wellbeing.
Rosie Bingham - the perfect advertisement for her trade! A personal trainer with the body to match and, unlike her sister Georgie - the ability to resist those temptations and inspire others to healthier ways!! She's getting people into shape one by one and aims to take her fitness mission to the world! On the Bingham Girls Blog, she'll be discussing exercise, nutrition and imparting her knowledge for the greater good!
Zar Bingham - she may live down under but that doesn't matter because the beauty of Blogging is it's geography neutral! Owner of ZarBar, a spectacular coffee shop and eatery in Crows Nest Sydney, she's the girl who loves ocean swimming and keep fit and has promised to impart some of her chef knowledge with recipes and food tips! Yum!!
INTRODUCTIONS FIRST - STARTING WITH GEORGIE
I'm Georgie Bingham - journalist, TV anchor, sportsnut. I am also a health and exercise nut. After years of ballooning then slimming I have finally - aged 33 - got my head on straight and in a good place health wise. I can't believe it took me so long to realise that there is NO SUCH THING AS A DIET. A commitment to lose weight and get healthy takes everyday for the rest of your life. Working in TV, I have to look good. Lets be honest, there are times when I haven't. I am lucky to have held down a job!
I've always had a good relationship with food (too good probably) and will-power is NOT my strongpoint. I admire both my sisters SO much for their god damned ability to get off their asses and work out/ get busy when they can't be bothered. When I can't be bothered - I don't. I am, I think, your average woman. I have so many opportunities to REALLY succeed and just as many opportunities to fail.
As a journalist I am hired to tell a story. Having told so many sporting stories over the years, I have been surrounded by amazing stories of success and god-dam hard work. Surrounded also by amazing sporting bodies that make you want to get off the sofa and into the gym. Well some days. I hope to bring my journalism skills to this blog to write about, comment on and question some of the big health and exercise stories making press. I look forward to sharing my 'can't keep my hand out of the cookie jar' moments with you too. Now meet my heroes... my sisters.
MEET Rosie Bingham
I'm the youngest of the Bingham Girls, known as Baby Bing (I've been trying to shake that one off for years!).A personal trainer, nutritionist, fitness class instructor... but also a normal person, mother of one, wife, dog owner, trying to fit in exercise and a healthy lifestyle just like the rest of the world!Our family has always been super-duper active thanks to our parents and I have always loved sport. Sailing ALL summer holidays was the norm and I suppose being active all year round - rain or shine - was the beginning of a way of life for me! I can't remember a time in my teens when I wasn't playing sport, running or just mucking about outside.Of course, I did the whole "yey, go to uni, do no exercise, drink too much beer, eat too many chips" and I put on weight. I was horrified. I'd always been a string bean and didn't know you COULD put on weight! I started rowing seriously at university and competed at Henley Regatta. Training twice a day yet still eating the rubbish food you do as a student didn't do it for me and whilst I rowed regularly in the first team, things didn't click into place and I still hated my body - being "chunky"! It still didn't click that food and exercise were equally important...After this was when my real passion for fitness and nutrition started and, after a few years of travelling and dead end jobs, I trained as a personal trainer. Wow. Not only something that I loved doing but made me who I am today. I've done marathons, half marathons and 10 km races, so I suppose you could say running is my thing... I am so lucky that I have inherited my mothers' metabolism (thanks Mum!) and my work is my passion. Having a baby makes it a little more difficult to fit in what I would like to do exercise wise but these days I teach 5 exercise classes and try and fit in a couple of runs a week too.However, I also know that not everyone has the same attitude towards exercise and healthy living. For some it's a real struggle and to find a way to fit regular exercise into their life is extremely hard work... it's not so easy if you work 50 hours a week and never see the light of day in the winter.My approach to fitness is a no nonsense, no excuses, no fads, no gimmicks way... just the ONLY way, which is healthy eating and regular exercise. Boooorring but important.I'll be contributing tried and tested ways of keeping healthy, tips for busy people, how to exercise effectively in a short period of time, how to eat well and still enjoy it. Looking forward to it!
NOW MEET ZAR BINGHAM
G'day! Zar (ZarBar) Bingham here, eldest and most responsible!! I might be the eldest but I find it almost impossible to keep up with my two younger sisters - incredible women they are. G talks me up as a chef - I like to describe myself as a passionate cook. I am lucky enough to do what I love everyday, making coffee and fiddling around with food in my espresso bar here in Sydney.
In terms of my body and relationship with it, there's been ups and downs. I started having a weight problem at 16 eating too much stuff that tasted good but was SO bad! I'm a comfort eater, emotional eater, gorger, secret eater etc, etc. 18 months ago, I'd had enough when my size 16 jeans were beginning to get too tight...... I signed up to Weight Watchers and that was the first turning point. I had 8 kgs of success with WW by using resistance training, walking and swimming. I then was offered the opportunity to start with a personal trainer and work with Vision Personal Training. They not only helped me with working out but really educated me in terms of eating and nutrition. I also had the lightbulb moment. Losing 13 kgs has been a lot of hard work but keeping it off, adopting a permanent change and not slipping back into bad habits will be the real challenge. I'm lucky in that I've always eaten healthy meals but the 200g bar of choc or packet of biscuits at a time is not something that is acceptable to me anymore.
For me, exercising 6 times a week, portion control and keeping a food diary is the key to it. Also "the number doesn't matter" in terms of weight doesn't work for me (a strategy I used to employ - denial) anymore, I weigh myself every week and keep an eye on it.
I started ocean swimming a couple of years ago. I did a mini triathlon last year and that's really given me the bug. I want to do a half marathon in September and then a full triathlon next year. This from a girl who's only form of exercise 10 years ago was walking to the shop for chocolate and chips!!
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