In this age of amazing technology, it seems silly not to embrace ways to help us work out - we've come a long way - I remember trying desperately to jog with a CD walkman - can you imagine anything more stupid then running with a music player that had to be kept flat and couldn't really be moved in order for it to work? Those runs were not the greatest - although the CD Walkman did serve as a good excuse not to do much which is always a way I get out of running.
So - in this day of technology I cannot recommend an ipod nano or shuffle - guys, ask for one for Christmas or birthday and if you don't have lots of music that you can work out to then get some!! You don't have to spend lots of money - I always find that if you have a good dig on itunes then you can find compilation albums dirt cheap - you just have to shop around on the internet. In terms of shops, well HMV had a £2 and £3 sale last week - and a dig around the bargain bins would certainly help you find something that can give you a spring in your step.
The key here is finding something that works for you. I used to just throw a load of dance tunes onto Shuffle but I have more recently found that making playlists for different activities really works! This was at the suggestion of my trainer - and he was right - hip hop for cross trainer, heavy beats for running and belters for weights. Helps me concentrate the mind and means I can be in a zone in the gym. And hey, if you like someone else's music - ask to borrow it - it can't hurt!
On a more impressive note one of my trainers in the gym showed my a Nike Ipod collaboration that tracks your running and your work outs. For me, a slow runner with little desire to run, it is at least good to know how far I am attempting to run and how slowly I am doing it...
Hey it's Christmas soon and if you feel your workouts need a bit of a boost or a bit more fun injected then either of these will make an excellent suggestion to a loved one!!!
Happy Monday everyone!!
Sunday, October 10, 2010
Friday, October 8, 2010
ROSIE - Shoes!
Just a short one today to remind you all of the importance of decent training shoes. I went out for a run with a friend the other week who was complaining like mad about her back, sciatica and knee. I'm running mega slow at the moment as I'm pregnant and she's just trying to get over all these injuries so we are about the same speed.
At the end of our run, I looked down at her feet and was mortified. On them were these little old thin gym shoes that really looked like she'd had them from school. She would have got little more support from them than if she was wearing flip flops.
I made her swear on her and her loved ones lives that she would go the VERY NEXT DAY (yes, I'm very bossy) to a proper running shop and get her gait analysed and measured for some proper running shoes. Her excuse - "Oh, I've been meaning to, I just haven't had time". Yes, she really had been meaning to get some proper work out shoes for FOUR YEARS.
Anyway, the result? This was two weeks ago. Her sciatica? Gone. Her bad back? Gone. Her dodgy knee? GONE. In two weeks. Just because of proper running shoes.
Don't try and spare money on shoes. It's better to spend £30 more than on some crappy old shoes and get some decent ones that FIT and are suitable for your activity. Don't put your body through any more than it needs to - and that applies to any exercise.
At the end of our run, I looked down at her feet and was mortified. On them were these little old thin gym shoes that really looked like she'd had them from school. She would have got little more support from them than if she was wearing flip flops.
I made her swear on her and her loved ones lives that she would go the VERY NEXT DAY (yes, I'm very bossy) to a proper running shop and get her gait analysed and measured for some proper running shoes. Her excuse - "Oh, I've been meaning to, I just haven't had time". Yes, she really had been meaning to get some proper work out shoes for FOUR YEARS.
Anyway, the result? This was two weeks ago. Her sciatica? Gone. Her bad back? Gone. Her dodgy knee? GONE. In two weeks. Just because of proper running shoes.
Don't try and spare money on shoes. It's better to spend £30 more than on some crappy old shoes and get some decent ones that FIT and are suitable for your activity. Don't put your body through any more than it needs to - and that applies to any exercise.
Thursday, October 7, 2010
ZAR - Recipe - Pork with peas, ginger and soy
Writing the blog makes me experiment with new recipes so that I can bring them to you. I loved this so much I've had it twice this week!! Really easy, not expensive and mostly store cupboard ingredients.
Serves 2
300g pork fillet, trimmed and cut into bite size pieces
2 cloves garlic, thinly sliced
1 onion, cut into wedges
3cm piece ginger, peeled and grated
100g sugar snap peas, topped and tailed
1 cup frozen peas, defrosted
100ml chicken stock or water
2 tbsp soy sauce
Half cup chopped coriander leaves
1 tsp sesame oil
Heat 1 tbsp olive or peanut oil over a high heat in a heavy bottomed pan or wok and stir-fry the pork for about 1 minute. Remove from the pan. Heat another tbsp oil and stir-fry the onion, ginger and garlic for a couple of minutes. Add both types of peas and cook for another couple of minutes before adding the pork, stock/water and soy sauce. Cook for 30 seconds, stirring well and remove from heat. Stir in the sesame oil, coriander and some pepper.
Serve with rice if desired but I enjoyed it just as it is.
Serves 2
300g pork fillet, trimmed and cut into bite size pieces
2 cloves garlic, thinly sliced
1 onion, cut into wedges
3cm piece ginger, peeled and grated
100g sugar snap peas, topped and tailed
1 cup frozen peas, defrosted
100ml chicken stock or water
2 tbsp soy sauce
Half cup chopped coriander leaves
1 tsp sesame oil
Heat 1 tbsp olive or peanut oil over a high heat in a heavy bottomed pan or wok and stir-fry the pork for about 1 minute. Remove from the pan. Heat another tbsp oil and stir-fry the onion, ginger and garlic for a couple of minutes. Add both types of peas and cook for another couple of minutes before adding the pork, stock/water and soy sauce. Cook for 30 seconds, stirring well and remove from heat. Stir in the sesame oil, coriander and some pepper.
Serve with rice if desired but I enjoyed it just as it is.
Wednesday, October 6, 2010
GEORGIE - Yee Haa curvy girls!!
Just a little newsflash with some good news for you curvy girls... as I was lamenting over the size of my ass in a photograph taken at a friends wedding a few weeks ago I came across some new research that made the day a little more passable.... A big bottom and thighs is in fact a good thing!! There is reason for my curvyness (besides looking like I am capable of serious breeding) and that is that it's apparently healthier to carry your weight in saddlbag form. Research out today says while abdominal fat is not a good thing because excess fat around your vital organs isn't healthy, having a little extra reserve around your rump is!
Feel free to have a read and happy days curvy girls!!
http://www.dailymail.co.uk/health/article-1317773/Being-pear-shaped-big-secret-long-life.html
Feel free to have a read and happy days curvy girls!!
http://www.dailymail.co.uk/health/article-1317773/Being-pear-shaped-big-secret-long-life.html
Tuesday, October 5, 2010
ZAR - H20
Blah, blah, blah...... OK, OK, I know we're a bit like a broken record sometimes but we really only talk about everything from our perspective and experience. Drinking water is one of things which has improved my health immeasurably. I find very often when I'm hungry, I'm really only thirsty. I try to drink at least 1.5l per day, 2l if I can.
I read of the first randomised controlled trial studying the link between water consumption and weight loss. The trial was conducted using a group of inactive Americans aged 55-75. Half of those involved were intsructed to drink half a litre of water before each of 3 daily meals and the remaining people were given no instructions. All of the the participants calorie intake was reduced to weight loss levels.
After 3 months, the group drinking water had lost an average of 7kg each while the other group had lost an average of 5kg. A follow-up 12 months later found that the water drinking group had continued with the habit and continued to lose weight or maintained the weight loss. The other group had put the weight back on again.
This tells me two things. That if you drink water before you eat, you'll feel full and be less likely to over stuff yourself with food. Also that drinking water makes you feel so much better. Weight loss and healthy living is so much about the general feeling that you have. If you feel good, you are more likely to continue to motivate yourself to do more (or as much) and feel even more great.
I read of the first randomised controlled trial studying the link between water consumption and weight loss. The trial was conducted using a group of inactive Americans aged 55-75. Half of those involved were intsructed to drink half a litre of water before each of 3 daily meals and the remaining people were given no instructions. All of the the participants calorie intake was reduced to weight loss levels.
After 3 months, the group drinking water had lost an average of 7kg each while the other group had lost an average of 5kg. A follow-up 12 months later found that the water drinking group had continued with the habit and continued to lose weight or maintained the weight loss. The other group had put the weight back on again.
This tells me two things. That if you drink water before you eat, you'll feel full and be less likely to over stuff yourself with food. Also that drinking water makes you feel so much better. Weight loss and healthy living is so much about the general feeling that you have. If you feel good, you are more likely to continue to motivate yourself to do more (or as much) and feel even more great.
Monday, October 4, 2010
ROSIE - The 'fat burning' zone
My goodness, I think the "fat burning" zone myth is the bane of every single fitness professional's life. I can't tell you the amount of times someone has said to me "but surely I need to work at a 60-70% of my maximum heart rate (MHR), as at that intensity I burn more fat?". Grrr. Grrr. GRRRR. It makes me so mad. So I see people walking, yes WALKING on the treadmill trying in vain to keep their heart rate below 70% to maximise their fat burning.
Sure, walking is a great day-to-day activity and a really good way for incredibly unfit and/or overweight people to start their weight loss journey, but as a form of fat burning exercise it certainly is not the way to go.
Here's the story behind the "fat burning zone" myth: at very low exercise intensities (60-70% MHR), a large proportion of the energy required to fuel the activity is taken from fat. However, as exercise gets more intense more energy is supplied by carbs and the proportion supplied by fat declines. At very high intensities (90%+ MHR), nearly all the energy comes from carb breakdown and almost none from fat.
But it's important to realise that actually it's the overall calorie burn that matters. At 60-70% MHR working out for an hour you will probably burn only 300 cals (depending on weight/fitness and lots of other factors). At 80-90% MHR you will burn over 700 cals per hour. It's that 700 calorie deficit you want if you want to lose weight. Also the higher the intensity you work out at, the more lean muscle mass you will tend to have. That will also maximise your fat burning potential both whilst exercising but more importantly at rest.
Also remember that the "fat max" varies enormously from person to person; there are so many variables that to put it into a 10% heart rate zone is just ridiculous.
The key to remember, the higher the intensity you can work out at the better, both for fat loss, fitness and generally to feel good!
Sure, walking is a great day-to-day activity and a really good way for incredibly unfit and/or overweight people to start their weight loss journey, but as a form of fat burning exercise it certainly is not the way to go.
Here's the story behind the "fat burning zone" myth: at very low exercise intensities (60-70% MHR), a large proportion of the energy required to fuel the activity is taken from fat. However, as exercise gets more intense more energy is supplied by carbs and the proportion supplied by fat declines. At very high intensities (90%+ MHR), nearly all the energy comes from carb breakdown and almost none from fat.
But it's important to realise that actually it's the overall calorie burn that matters. At 60-70% MHR working out for an hour you will probably burn only 300 cals (depending on weight/fitness and lots of other factors). At 80-90% MHR you will burn over 700 cals per hour. It's that 700 calorie deficit you want if you want to lose weight. Also the higher the intensity you work out at, the more lean muscle mass you will tend to have. That will also maximise your fat burning potential both whilst exercising but more importantly at rest.
Also remember that the "fat max" varies enormously from person to person; there are so many variables that to put it into a 10% heart rate zone is just ridiculous.
The key to remember, the higher the intensity you can work out at the better, both for fat loss, fitness and generally to feel good!
Friday, October 1, 2010
ROSIE - Getting fit doesn't have to cost a fortune!!
If you're not on a budget then this is not for you... I think 99% of us are watching our budget to some extent and gyms are SO expensive. I'm not a member of a gym at the moment, I'm trying to do it the old fashioned way... below are some ideas to keep you working out without oveworking your wallet!
1) Get walking!
Try to incorporate some brisk walking into your every day routine. Take the stairs rather than the lift, get off the bus a stop early or take a walk during your lunch hour. On your days off explore the countryside; even if you live in a town, get out and appreciate the beauty of the country. But remember, no dawdling now, walk fast and swing those arms!
2) Cycle to work
Swap your tube or train ticket for your bicycle and cycle to and from work. If you’re not quite ready to do this every day, start with one trip a week and work your way up as your fitness levels increase. Sure, you'll have to organise yourself a bit better, i.e. clothes at work etc, but make a pledge to yourself to do it come rain or shine, it's way too easy to make excuses due to the weather!
3) Man's best friend
I am really lucky to have a dog, I know people who would love one but their lifestyle just does not allow it. But taking a dog out and about is likely to make your walks more fun, and more energetic! If you don’t have a dog of your own, see if you can borrow one from a friend or neighbour.
4) Contact your inner child
If you have kids, do they spend too much time in front of the TV or computer? Get them playing some games outdoors - and join in. If you’re not a natural footballer, try a gentler activity like Frisbee or kite flying.
5) Home and garden
I don't know about you but I'm always exhausted when I've done the cleaning; both gardening and hoovering are both excellent ways to keep fit. Even washing up or cleaning the windows will burn a good few calories! Research suggests that doing regular weekly housework could burn off over 50,000 calories a year.
6) Volunteer outdoors
There are plenty of charities who need volunteers to work in the great outdoors. For example, the Wildlife Trust always need people to help with conservation work - everything from pond and woodland maintenance to acting as a wildlife guide. You’ll get fitter, meet new people and do some good at the same time!
7) Get standing
Try to stand, rather than sit, when you’re traveling on public transport. This will burn more calories and help tone your leg muscles. If you balance on your own (rather than holding on to anything) you’ll be working your core stability muscles, too.
8) Don't slouch!
Many of us are guilty of poor posture, especially when sitting at a desk or at the dinner table. One way to improve posture (and avoid damage to the lower back) is to sit on an exercise ball instead of a chair. Your core muscles will have to work harder to keep you balanced, so it will be much more difficult to slouch.
9) Swap fitness DVDs
I don't know one person who doesn't have a fitness DVD they don't use anymore,, mostly because they get pretty dull once you've done them over and over. Gear up some of your friends for a swap, everyone will benefit and you'll give your fitness a boost by doing something different!
10) And if you really can't live without the gym...
Get hold of free one day passes... most chains offer these and are keen to attract new members so give them out fairly freely.
So... every little helps, surely there's something in the list above that attracts you!
1) Get walking!
Try to incorporate some brisk walking into your every day routine. Take the stairs rather than the lift, get off the bus a stop early or take a walk during your lunch hour. On your days off explore the countryside; even if you live in a town, get out and appreciate the beauty of the country. But remember, no dawdling now, walk fast and swing those arms!
2) Cycle to work
Swap your tube or train ticket for your bicycle and cycle to and from work. If you’re not quite ready to do this every day, start with one trip a week and work your way up as your fitness levels increase. Sure, you'll have to organise yourself a bit better, i.e. clothes at work etc, but make a pledge to yourself to do it come rain or shine, it's way too easy to make excuses due to the weather!
3) Man's best friend
I am really lucky to have a dog, I know people who would love one but their lifestyle just does not allow it. But taking a dog out and about is likely to make your walks more fun, and more energetic! If you don’t have a dog of your own, see if you can borrow one from a friend or neighbour.
4) Contact your inner child
If you have kids, do they spend too much time in front of the TV or computer? Get them playing some games outdoors - and join in. If you’re not a natural footballer, try a gentler activity like Frisbee or kite flying.
5) Home and garden
I don't know about you but I'm always exhausted when I've done the cleaning; both gardening and hoovering are both excellent ways to keep fit. Even washing up or cleaning the windows will burn a good few calories! Research suggests that doing regular weekly housework could burn off over 50,000 calories a year.
6) Volunteer outdoors
There are plenty of charities who need volunteers to work in the great outdoors. For example, the Wildlife Trust always need people to help with conservation work - everything from pond and woodland maintenance to acting as a wildlife guide. You’ll get fitter, meet new people and do some good at the same time!
7) Get standing
Try to stand, rather than sit, when you’re traveling on public transport. This will burn more calories and help tone your leg muscles. If you balance on your own (rather than holding on to anything) you’ll be working your core stability muscles, too.
8) Don't slouch!
Many of us are guilty of poor posture, especially when sitting at a desk or at the dinner table. One way to improve posture (and avoid damage to the lower back) is to sit on an exercise ball instead of a chair. Your core muscles will have to work harder to keep you balanced, so it will be much more difficult to slouch.
9) Swap fitness DVDs
I don't know one person who doesn't have a fitness DVD they don't use anymore,, mostly because they get pretty dull once you've done them over and over. Gear up some of your friends for a swap, everyone will benefit and you'll give your fitness a boost by doing something different!
10) And if you really can't live without the gym...
Get hold of free one day passes... most chains offer these and are keen to attract new members so give them out fairly freely.
So... every little helps, surely there's something in the list above that attracts you!
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