Particularly relevant with the amount of snow we have in the UK! Apologies to our Aussie counterparts...
With the nights drawing in and sunny Sundays a distant memory, it's so tempting to hunker down and hibernate. I think we can safely say winter is well and truly underway now, in fact I can't remember when I last saw the sun shining and I know that for those of you who work full time it can be a struggle to actually see daylight if you work long enough hours.
I was remembering my not-so-healthy-and-active days, when I was very much lazier (because I could be) and would happily have not even opened the curtains on a Sunday. I probably (perhaps not EVERY Sunday) had a bacon roll for breakfast at around 10 am, bangers and mash for Sunday lunch at around 1pm, maybe followed by a treaty pudding, and then in the evening maybe a pizza. The inbetween phases? Not a lot else went on. In fact reaching for the remote to turn the telly over or tossing an extra log on the fire required a big build-up. What was my reason for this? Well, I deserved it, didn't I? I worked really hard all week and on a Sunday I could indulge myself.
Result? By Monday morning I would feel revolting. Heavy, spotty, pasty, pale. Barely able to get out of bed. Really lacking in energy (which was surprising as the amount of calories consumed should have meant I was running on double speed).
I'm not remembering this to be a smug, energy filled person right now, or to make anyone who does the above feel bad. It's perfectly justified if that's what you want to do with your Sundays! Far be it from me to make you feel guilty.
Last Sunday was so cold. We had a freezing dog walk in the morning. Then Richard & I stood shivering with cold at a farm park whilst Jack screeched with delight at the farm animals (why do toddlers never get cold?!). After moaning for a couple of minutes I realised that if I actually kept myself warm then I would feel so much better. So, cue Mummy on the slides, on the swings, literally running (not an attractive sight at 7 months pregnant) around after Jack to try and keep warm.
And when I got home? No, I didn't shut the curtains and snuggle under the duvet with a sticky toffee pudding, we played some games then went outside again to play some football (don't ask, yes, the dog did put a tooth through the football resulting in mass tears).
Yes, I actually spent more hours outside on that freezing Sunday then I probably had all week. Result? I felt great. I felt so healthy that I wanted to eat healthily, slept so so well and woke up on Monday feeling like a new woman.
I know you all hate me, I sound so revoltingly outdoorsy and smug. I am lucky in that I live in a fantastic environment and I actually like being outdoors. But please trust me when I say that once you're out, it doesn't feel that bad. Make an effort on your days off to get outside. It's so good for your skin and really gets your body feeling so much better! I sound so like my mum it's actually terrifying me so I will sign off before it gets much worse. But please, trust me and try it!
Tuesday, November 30, 2010
Monday, November 29, 2010
Georgie- Gym Nemesis - dispatched!!
Well it's good to be able to pass some good news on - particularly on a Monday, my grumpiest day of the week...
A few months back when I first came back to London, you might have heard, or laughed at me as I grumped about a machine in the gym that became my absolute worst and most evil nemesis... It's a kind of ski/skate machine that requires you to semi-squat, and float your knees up at high speed whilst keeping your weight centred. Kind of like an elliptical, with down and outward pushing pedals that you address in a squat position. Annoying, agonising and exhausting!!
(For those interested its the SSTBodyGlide600 at this link http://www.weightlossjedi.com/5-cool-ski-trainers-to-improve-your-skills/
Just thought I must report tonight that for the first time, I lasted a 20 minute workout on this bloody thing! Finally, I think I might have got it - I heard two blokes behind me in the gym having a good laugh at my efforts (Sweat pouring off me, BRIGHT PINK FACE from effort) but I didn't care. What my ass looks like on this machine I can't even bear to think. I wish they would put it against the wall in our gym. But no, it has two rows of treadmills THEN two rows of ellipticals behind it.
Anyway - level 12 (of 25) I am a happy gym bunny tonight. That's all!! I so rarely have anything to be content with exercise wise - generally I underwhelm myself in the gym and come out thinking 'could have done better' so thought it might be nice to report something positive in the hibernating season!! Go forth people and conquer!!
A few months back when I first came back to London, you might have heard, or laughed at me as I grumped about a machine in the gym that became my absolute worst and most evil nemesis... It's a kind of ski/skate machine that requires you to semi-squat, and float your knees up at high speed whilst keeping your weight centred. Kind of like an elliptical, with down and outward pushing pedals that you address in a squat position. Annoying, agonising and exhausting!!
(For those interested its the SSTBodyGlide600 at this link http://www.weightlossjedi.com/5-cool-ski-trainers-to-improve-your-skills/
Just thought I must report tonight that for the first time, I lasted a 20 minute workout on this bloody thing! Finally, I think I might have got it - I heard two blokes behind me in the gym having a good laugh at my efforts (Sweat pouring off me, BRIGHT PINK FACE from effort) but I didn't care. What my ass looks like on this machine I can't even bear to think. I wish they would put it against the wall in our gym. But no, it has two rows of treadmills THEN two rows of ellipticals behind it.
Anyway - level 12 (of 25) I am a happy gym bunny tonight. That's all!! I so rarely have anything to be content with exercise wise - generally I underwhelm myself in the gym and come out thinking 'could have done better' so thought it might be nice to report something positive in the hibernating season!! Go forth people and conquer!!
Sunday, November 28, 2010
ZAR - Brain food
I find the newspapers pretty boring; I tend to get my news from the radio in the car or at work. What I do really like is the sections of the newspaper which focus on lifestyle, people, food etc. It's great for the brief chats I have with the ZarBar patrons as well as for the blog.
This one is from a new section in the Saturday SMH and really talks the Bingham Girls talk......
The author, Paula Goodyer, wrote about children and what they eat and how it affects them.
Obesity is, as we know, becoming an enormous problem in our society. However, the food that kids eat can not only affect their weight but their brains. Studies published recently show that diets high in processed and sugary foods and drinks leads to a greater risk of emotional and behavioural problems and also doubles the risk of ADHD.
Like the rest of the body, the brain needs enough of the right nutrients to function properly. What processed foods are missing are omega-3 fats and B vitamins, crucial for brain health. These are commonly found in wholegrains, leafy greens, legumes and some fruits. Vegies and fruit also promote brain health because they are high in antioxidants, including vitamins C & E. These also help prevent inflammation which has been linked to depression.
Of course, I know first hand that the way you feel as a teenager can mean you crave foods high in fat and sugar to make you "feel better". I still battle with that, as do many others.
I'm not a parent, and I do not judge anyone and their choices, I don't have to live with them. I really think that giving your kids the gift of eating healthily is one of the best things you can do. We were given the best start we could have been with non-processed, home cooked food. We all sat around at the table to enjoy it together.
(And look at how brilliant we are now!! - jokes.....)
This one is from a new section in the Saturday SMH and really talks the Bingham Girls talk......
The author, Paula Goodyer, wrote about children and what they eat and how it affects them.
Obesity is, as we know, becoming an enormous problem in our society. However, the food that kids eat can not only affect their weight but their brains. Studies published recently show that diets high in processed and sugary foods and drinks leads to a greater risk of emotional and behavioural problems and also doubles the risk of ADHD.
Like the rest of the body, the brain needs enough of the right nutrients to function properly. What processed foods are missing are omega-3 fats and B vitamins, crucial for brain health. These are commonly found in wholegrains, leafy greens, legumes and some fruits. Vegies and fruit also promote brain health because they are high in antioxidants, including vitamins C & E. These also help prevent inflammation which has been linked to depression.
Of course, I know first hand that the way you feel as a teenager can mean you crave foods high in fat and sugar to make you "feel better". I still battle with that, as do many others.
I'm not a parent, and I do not judge anyone and their choices, I don't have to live with them. I really think that giving your kids the gift of eating healthily is one of the best things you can do. We were given the best start we could have been with non-processed, home cooked food. We all sat around at the table to enjoy it together.
(And look at how brilliant we are now!! - jokes.....)
Thursday, November 25, 2010
GEORGIE - Family blessings
Dear All - it's been one hell of a week for the Bingham family. For those of you not in the loop, poor Zar fainted in the shower on Monday and fractured 3 bones in her neck and back. She has been incredibly brave and also lucky not to have done herself permanent damage - and has had good news from the doctors midweek that she will mend, albeit, she needs to take life a little easier. ZarBar patrons will know that she amazingly got herself on her feet and had coffee back out on sale by midweek which is an amazing achievement. All of us back in England feel so fortunate to have such a brave sister and we can't wait for her to get back to full feckle.
Our pa has also been taken ill this week. I am home in Suffolk this weekend with him and mum and glad to be able to offer what little support I can, whether it's walking the dog, or helping dad work his Kindle to ease the boredom of being bedridden. I hope he will make a full recovery very soon.
I guess this blog is short and sweet - I appreciate my close and loving family all the time - but no more so then when we hit a patch of adversity. Being so far from our beloved Zar when she is ill is so hard but luckily words aren't hard to say when you are close and you need to tell someone how much you love and think about them.
I shan't lecture, cos that would be so predictable but I will say that remembering to tell your loved ones how much you love them and tell them how much you need them is really important. I am so lucky to have full Bingham love and support and can't imagine life without it. Thank you guys and get better soon Dad and Zar!
Our pa has also been taken ill this week. I am home in Suffolk this weekend with him and mum and glad to be able to offer what little support I can, whether it's walking the dog, or helping dad work his Kindle to ease the boredom of being bedridden. I hope he will make a full recovery very soon.
I guess this blog is short and sweet - I appreciate my close and loving family all the time - but no more so then when we hit a patch of adversity. Being so far from our beloved Zar when she is ill is so hard but luckily words aren't hard to say when you are close and you need to tell someone how much you love and think about them.
I shan't lecture, cos that would be so predictable but I will say that remembering to tell your loved ones how much you love them and tell them how much you need them is really important. I am so lucky to have full Bingham love and support and can't imagine life without it. Thank you guys and get better soon Dad and Zar!
Wednesday, November 24, 2010
ZAR Recipe - Stir Fried Snapper with Broccolini and Mushrooms
Fish is something you can eat and know it's good for you. Either it's lean or it has good oils in it. Also contains omega 3 which is so good for all over body health.
Very simple and quick which is what we need for during the week particularly. Asian ingredients which is always a healthy and delicious way to cook.
A day early because naught GB got posts muddled up!!
This is a recipe from Michelle Bridges, one of the trainers from The Biggest Loser Australia.
Serves 2
300g snapper fillet (or other firm white fish), skinned and cut into cubes
2 garlic cloves, grated
1 tbsp freshly grated ginger
2 tbsps (salt reduced) soy sauce
1 bunch broccolini, stems quartered lengthwise, cut into chunks
2 yellow (or green) zucchini (courgette), halved lengthwise and sliced
6 shallots (spring onions) cut into 5cm pieces
150g shitake (or button) mushrooms, sliced
Combine fish, garlic, ginger and 1 tbsp soy sauce in a bowl.
Heat 2 tsp olive oil in a wok or heavy bottomed pan on a high heat. Stir-fry the broccolini for 3 mins. Add the zucchini and stir-fry for another 2 mins. Remove the vegies from the pan. Heat another tsp of olive oil and stir-fry the mushrooms and onions for 2 mins. Remove from the pan. Heat another tsp olive oil in pan and stir-fry the fish for a couple of mins until browned. Return vegies to the pan and toss with remaining tbsp soy sauce. Serve immediately.
Very simple and quick which is what we need for during the week particularly. Asian ingredients which is always a healthy and delicious way to cook.
A day early because naught GB got posts muddled up!!
This is a recipe from Michelle Bridges, one of the trainers from The Biggest Loser Australia.
Serves 2
300g snapper fillet (or other firm white fish), skinned and cut into cubes
2 garlic cloves, grated
1 tbsp freshly grated ginger
2 tbsps (salt reduced) soy sauce
1 bunch broccolini, stems quartered lengthwise, cut into chunks
2 yellow (or green) zucchini (courgette), halved lengthwise and sliced
6 shallots (spring onions) cut into 5cm pieces
150g shitake (or button) mushrooms, sliced
Combine fish, garlic, ginger and 1 tbsp soy sauce in a bowl.
Heat 2 tsp olive oil in a wok or heavy bottomed pan on a high heat. Stir-fry the broccolini for 3 mins. Add the zucchini and stir-fry for another 2 mins. Remove the vegies from the pan. Heat another tsp of olive oil and stir-fry the mushrooms and onions for 2 mins. Remove from the pan. Heat another tsp olive oil in pan and stir-fry the fish for a couple of mins until browned. Return vegies to the pan and toss with remaining tbsp soy sauce. Serve immediately.
Tuesday, November 23, 2010
ROSIE - Improvised training Part II
So, following on from a couple of blogs ago about improvising training and those excuses not to get to the gym! Sometimes, when I'm finding it hard to get out of the house and an exercise DVD just won't cut it, I have had some of my best, calorie burning workouts ever using a couple of simple household items. You DON'T need equipment, you DON'T need to look good, you can do it in your bra and knickers if you like, the only thing I do request is that if you are doing high-impact stuff then please, please wear good trainers. Your calves will pay you back the next morning if you don't.
You can do improvised training anywhere, using anything. Below are just some ideas, you can do them indoors OR outdoors, just try and find some form of equivalent - i.e. if you need a chair and you're outside, use a park bench or something. If you are doing it in a public place, expect some funny looks... but you'll have the last laugh when you're as fit as a fiddle.
I have a little selection of things which I have built up over the years at home such as weights, exercise bands etc. But you don't even need them - for weights create your own with a couple of big bottles filled with um... water... or sand or something. Use your imagination. A small child will do... and they'll love the interaction.
Below is a little circuit I would do myself (if I could... grrr). The only rules I set myself is to FINISH it. Because you're at home, it's tempting to answer the phone or put the washing on. But I treat the session as if I were out of the house and in the gym - not to be interrupted. Do as many or as few reps & sets of these as you like, bearing in mind they WILL get your heart pumping and the sweat flowing, but hey, that's the point. Remember, this is what I would do for MYSELF, if there's something which you think you would prefer, then by all means incorporate it.
1) Lunge jumps:
Start in a split stance, one leg in front of the other. Go down into a lunge, using your arms spring up into the air and change your front leg so that when you land you are doing a lunge on the other leg. V v tiring. Rpt x 10
2) Foot taps
Using a stair or low step, tap each toe on the step alternatley. Obviously this is at a relatively high speed, as you are running up stairs. Repeat x 1 min
3) Leg crossed crunches (with weight optional)
Lying on your back, with your feet crossed in the air, take a weight on your chest (not too heavy) and crunch up to the ceiling. Rpt x 25
4) Mountain climbers
Get into a press up position (on your feet, no ladies press ups here!), and alternatley bring your knees up to your chest, ensuring you bring them as high as you can each time and making sure your legs go straight when you extend them. Rpt x 25
5) Leg extensions
Sit up straight. Pull your abs in. Lean back as far as you can whilst keeping your abs in (vital). Either rest your hands on the floor behind you (easy option), or cross your hands over your chest (v v hard!), extend your legs out in front of you (to straight) and then back in to your body (knees bent). Rpt x 20 if you can.
6) Bench hops
You do need a relatively low (about knee height), long... um... bench style thing here but to be honest I have done it with chairs before. Just be careful with those feet! If you're nervous you can do it just on the floor, just get those feet as high as possible! With your hands resting on the bench at one end, take both feet on one side of the bench. Keeping your feet together neatly jump both feet over the bench to the other side on the floor. This one makes people really nervous, just trust yourself and keep your feet high! Rpt x 20
5) Elbows to knees
That good old favourite - lying on your back, doing a cycle motion with your feet but with your legs extended straight and low along the ground, alternate touching your elbows to your knee as the knee comes in. Change the timing so do 8 normal speed, then 4 slow speed, then 8, then 4, then 8 then 4 if you see what I mean. Do 8, 4, 8, 4, 8.
6) Star jumps
AKA jumping jacks. One minute if you can!
7) Jump ups.
Again, I am lucky enough to have Reebok Step at home, anything equivalent will do. Stand with your feet either side of the step and jump up onto the step, then back down. Again, many people get nervous about this but practise makes perfect and it's great for co-ordination and balance. Rpt x 20
I would do try and do 3-4 sets of each, coupled with some upper body weights and more ab work. It is pretty intense so expect to find yourself in a hot, sweaty mess by the end of it. The joy is that if you're at home no-one will ever notice.......!
You can do improvised training anywhere, using anything. Below are just some ideas, you can do them indoors OR outdoors, just try and find some form of equivalent - i.e. if you need a chair and you're outside, use a park bench or something. If you are doing it in a public place, expect some funny looks... but you'll have the last laugh when you're as fit as a fiddle.
I have a little selection of things which I have built up over the years at home such as weights, exercise bands etc. But you don't even need them - for weights create your own with a couple of big bottles filled with um... water... or sand or something. Use your imagination. A small child will do... and they'll love the interaction.
Below is a little circuit I would do myself (if I could... grrr). The only rules I set myself is to FINISH it. Because you're at home, it's tempting to answer the phone or put the washing on. But I treat the session as if I were out of the house and in the gym - not to be interrupted. Do as many or as few reps & sets of these as you like, bearing in mind they WILL get your heart pumping and the sweat flowing, but hey, that's the point. Remember, this is what I would do for MYSELF, if there's something which you think you would prefer, then by all means incorporate it.
1) Lunge jumps:
Start in a split stance, one leg in front of the other. Go down into a lunge, using your arms spring up into the air and change your front leg so that when you land you are doing a lunge on the other leg. V v tiring. Rpt x 10
2) Foot taps
Using a stair or low step, tap each toe on the step alternatley. Obviously this is at a relatively high speed, as you are running up stairs. Repeat x 1 min
3) Leg crossed crunches (with weight optional)
Lying on your back, with your feet crossed in the air, take a weight on your chest (not too heavy) and crunch up to the ceiling. Rpt x 25
4) Mountain climbers
Get into a press up position (on your feet, no ladies press ups here!), and alternatley bring your knees up to your chest, ensuring you bring them as high as you can each time and making sure your legs go straight when you extend them. Rpt x 25
5) Leg extensions
Sit up straight. Pull your abs in. Lean back as far as you can whilst keeping your abs in (vital). Either rest your hands on the floor behind you (easy option), or cross your hands over your chest (v v hard!), extend your legs out in front of you (to straight) and then back in to your body (knees bent). Rpt x 20 if you can.
6) Bench hops
You do need a relatively low (about knee height), long... um... bench style thing here but to be honest I have done it with chairs before. Just be careful with those feet! If you're nervous you can do it just on the floor, just get those feet as high as possible! With your hands resting on the bench at one end, take both feet on one side of the bench. Keeping your feet together neatly jump both feet over the bench to the other side on the floor. This one makes people really nervous, just trust yourself and keep your feet high! Rpt x 20
5) Elbows to knees
That good old favourite - lying on your back, doing a cycle motion with your feet but with your legs extended straight and low along the ground, alternate touching your elbows to your knee as the knee comes in. Change the timing so do 8 normal speed, then 4 slow speed, then 8, then 4, then 8 then 4 if you see what I mean. Do 8, 4, 8, 4, 8.
6) Star jumps
AKA jumping jacks. One minute if you can!
7) Jump ups.
Again, I am lucky enough to have Reebok Step at home, anything equivalent will do. Stand with your feet either side of the step and jump up onto the step, then back down. Again, many people get nervous about this but practise makes perfect and it's great for co-ordination and balance. Rpt x 20
I would do try and do 3-4 sets of each, coupled with some upper body weights and more ab work. It is pretty intense so expect to find yourself in a hot, sweaty mess by the end of it. The joy is that if you're at home no-one will ever notice.......!
Sunday, November 21, 2010
GEORGIE - Balance it out, even when you PIG OUT!!
Picture this last week - Friday, tired, and at the end of quite a long week, i stuffed my face a little bit... no - I lie, quite a lot. I was also pre menstrual and always allow myself what I term a 'pig day' on these occasions or I am grumpy as hell...
So, cafeteria offerings are a little slim so I indulged myself with my favourite meal in the world (after pizza) which is baked beans and chips. (fries and boston beans to you yanks although better as they are English and yummy).
A few hours later, I had pasta, pesto and some veggies and a glass of wine (+1 +1 +1). Then it was a few crackers, cheese and chutney before bed. Oh and a bar of chocolate. Told you it was a pig out.
Anyway, the next morning, Pre menstrual stuff gone, I went to the gym - where having consumed quite a lot of carbs I was sure that I would breeze through my training session with my trainer Adrian. Oh how wrong I was. Half way through, I was running on empty, like I hadn't eaten properly for days; lead legs, short of breath, light headed - that kind of thing. I asked Adrian why, when I had eaten half of the carbohydrate family the day before wasn't I bouncing around like an idiot?
"Did you eat anything apart from carbs? "
"Well yes, baked beans, vegetables, chutney, pesto..."
"yes but did you eat any protein apart from the small lump of cheddar?"
"Er... guess not"
That's it? I didn't balance it out and it bit me in the ass??? Seriously people, before I got healthy - I used to go days without eating anything worthwhile in terms of nutritional value. Cardboard literally!! I guess when you eat a good, well balanced diet, it bites you in the ass when you don't.
So that's my little lesson learned last week. If I feel the need to up my calories for any reason, I shall include a steak with my beans and chips and some chicken with my pasta!!!
Have a great week!
G x
So, cafeteria offerings are a little slim so I indulged myself with my favourite meal in the world (after pizza) which is baked beans and chips. (fries and boston beans to you yanks although better as they are English and yummy).
A few hours later, I had pasta, pesto and some veggies and a glass of wine (+1 +1 +1). Then it was a few crackers, cheese and chutney before bed. Oh and a bar of chocolate. Told you it was a pig out.
Anyway, the next morning, Pre menstrual stuff gone, I went to the gym - where having consumed quite a lot of carbs I was sure that I would breeze through my training session with my trainer Adrian. Oh how wrong I was. Half way through, I was running on empty, like I hadn't eaten properly for days; lead legs, short of breath, light headed - that kind of thing. I asked Adrian why, when I had eaten half of the carbohydrate family the day before wasn't I bouncing around like an idiot?
"Did you eat anything apart from carbs? "
"Well yes, baked beans, vegetables, chutney, pesto..."
"yes but did you eat any protein apart from the small lump of cheddar?"
"Er... guess not"
That's it? I didn't balance it out and it bit me in the ass??? Seriously people, before I got healthy - I used to go days without eating anything worthwhile in terms of nutritional value. Cardboard literally!! I guess when you eat a good, well balanced diet, it bites you in the ass when you don't.
So that's my little lesson learned last week. If I feel the need to up my calories for any reason, I shall include a steak with my beans and chips and some chicken with my pasta!!!
Have a great week!
G x
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