5 TRICKS TO AVOID GETTING STUFFED THIS CHRISTMAS

21st December 2011

Christmas – a time for giving, a time for believing… and for many of us a time for stuffing ourselves silly!
How many of us find ourselves laid out on the couch, fit to burst, having eaten in one day the same amount as we would normally eat over 3 days? After years of this same scenario on Christmas Day it may be hard to believe that it’s easily avoided, but with a bit of forward thought it truly can be.

Follow these 5 simple rules to make sure you don’t end up feeling stuffed this Christmas!

1) Start as you mean to go on; have a normal-sized breakfast. If you eat a huge breakfast you are more likely to eat larger than normal meals throughout the remainder of the day. This too goes for chocolates. Once you pop one you’ll probably continue do so for the whole day, so try to refrain from the chocolates until after dinner.

2) Get out for a half hour walk, or if you can’t escape the house do fifteen minutes of stretching. Both will invigorate you, and help minimise the chances of you reaching for sugary foods.

3) Think ahead. If you are visiting a number of houses on Christmas Day, you can rack up a serious amount of food and drink if you accept both wherever you go. It’s ok to say ‘no thank you’!

4) At Christmas dinner itself, fill your plate with a normal portion of food. If you want a second helping, fine, but make it half of what you originally ate. Third helpings are a no-no!

5) If you want to taste the Christmas cake, the pudding and the mince pies, make sure it is exactly that – a taste of each, as opposed to a full portion. This means you’ll end up eating one dessert instead of 3 or 4.
Follow these guidelines and I promise you will have a much lighter and brighter Christmas.  Now that is reason to celebrate!

3 REASONS WHY WOMEN SHOULD WEIGHT TRAIN

23RD NOVEMBER 2011

Jodie Marsh and Fatima Whitbread have a lot to answer for. The recent images of their heavily muscled, bikini-clad bodies have caused many women already fearful of weight training and its ‘bulking effect’, to avow anew never to try it in case they too might end up looking so masculine.

Most women shy away from weight training altogether, and for the few that do partake, it is often with a set of dumbbells that would fail to challenge a small child. Instead, many mind numbing hours are spent pounding away on treadmills and cross trainers – with little or no change in physique.
This avoidance of resistance training is lamentable, as it can improve body shape and increase fitness in a way which no amount of cardio will ever do.

Contrary to popular belief muscle does not weigh more than fat (a pound after all is a pound). Muscle tissue is, however, more dense than fat (roughly a third of its size in fact) so even if you were to gain a pound of muscle for every pound of fat lost, you would still lose many inches and look far better.
While cardio elevates metabolic rate for 3 hours post exercise, a strength workout can leave it raised for up to fifteen hours. Furthermore, muscle itself is more metabolically active than fat, meaning the more muscle you have the more energy (a.k.a calories!) you burn, even when at rest.
Resistance training also wards off osteoporosis due to its stimulation of osteoblasts (known as the bone building cells), improves posture and fights the aging process.
Ladies, if you want a firm and fit body, resistance training is a must. Ditch the treadmill and pick up some weights. You’ll reap the rewards.

Please seek the advice of a fitness professional before you embark on a weight training program.

MY TOP 5 SIMPLE STRECHES

9TH NOVEMBER 2011

Maintaining flexibility is fundamental to optimum health – yet, it is probably the most neglected aspect of fitness. Stretching is vital for people who exercise, but it is also important for those who do not. Short and tight muscles create postural issues, leading to general ‘aches and pains’ and, more seriously, can result in real injury. 

Without specific attention, flexibility will diminish over time. To help stay limber, perform the following 5 stretches every day, holding each one for 30 seconds. Ensure muscles are properly warmed up prior to stretching.

Cat Stretch (for back): On hands and knees, round out the back, sending head and tailbone apart, drawing navel to spine. Hold this position as you inhale and exhale.

Hip Flexor Stretch: Start on knees, step one foot forward so ankle is directly below the knee, press forward until you feel stretch at top of rear leg. Repeat on other side.

Chest & Shoulder Stretch: Stand facing wall, extend arm and place palm against wall at shoulder height, leaving hand in place gently turn your body away from wall until you feel stretch across the chest. Repeat on other side.
Hamstring Stretch: Lying on back knees bent feet on floor. Straighten one leg and use hands to gently draw towards the chest. Repeat on other side.

Hip & Buttock Stretch: Lying on your back, knees at 45 degrees. Place right foot just below the left knee, wrap hands around left leg and draw towards the chest until you feel stretch in right hip. Repeat on other side.
Whatever you do, don’t neglect to stretch! Not only will it leave you more injury resistant, but stretching also speeds recovery post workout, aids relaxation and quite simply feels great.

TRICK OR TREAT?

OCTOBER 2011

TRICK OR TREAT?

With Halloween just days away I am prompted to think of how so many of us are treating and indeed tricking ourselves when our days of ‘trick or treating’ should be long behind us!

Now fully fledged adults, many of us are still ‘treating ourselves’, and doing so much more often than we realise.  A bad day at the office (or a good one), feeling tired, having done a workout, feeling sad or feeling happy….all become reasons to indulge, and all too often in the form of caffeine, sugary foods and alcohol.

We may trick ourselves that such regular indulgence is ‘no harm’, but the daily chocolate bar, cappuccinos and frequent glasses of wine can add up a sluggish, overworked system – and to creeping weight gain.

Check yourself as you go throughout your day and see how often you treat yourself.  You might get a scare when you realise just how often you are doing it! Replace your old reward system with a new healthy one. Whether a relaxing bath, a massage, a new book – what’s important is making the move from excessive or unhealthy food consumption.

Of course ‘treats’ need not be banned altogether, but they should be occasional, rather than a daily feature.  Leave the trick or treating to the kids, before you end up looking and feeling a fright!

SLEEP YOUR WAY TO WEIGHT LOSS

12th OCTOBER 2011

Not sleeping enough and, by any chance, also struggling with your weight? While proper diet and exercise are the two factors most commonly associated with a trim physique – sufficient sleep is becoming widely accepted as integral to weight management and weight loss. Studies show that those who get the least sleep, are typically also those that are most overweight.

Poor sleep plays havoc with our hormones – particularly those which regulate appetite. A bad night’s sleep decreases production of leptin, ‘the fullness hormone’, which curbs appetite while increasing release of ghrelin ‘the hunger hormone’ which is responsible for triggering our appetite. This is a perfect storm which leaves us reaching for more food, more often, particularly those that are high in fat and sugar.

The bad news doesn’t stop there. Lack of sleep also elevates cortisol which is closely linked to increased abdominal fat – aesthetically unpleasant and also the most dangerous type of body fat in terms of risk of diabetes, heart disease and stroke.

To avoid this hormonal mayhem, aim for a minimum of six hours sleep a night. Include exercise in your daily routine as it aids restful sleep. Avoid late night eating, caffeine and alcohol consumption as all disrupt sleep.

Shedding the pounds is not as simple as ‘sleeping yourself slim’ but improving sleep pattern will certainly help anyone struggling with their weight – and it will have myriad other health benefits too.

6 REASONS TO LOVE AUTUMNAL WORKOUTS

28TH SEPTEMBER 2011

The leaves are falling from the trees, the temperature dropping and the days getting shorter. Autumn is most definitely upon us, but with the right approach it need not be all doom and gloom. This change of season brings with it a renewed time to rethink and restart, or to simply continue your fitness program. If you do you will create and maintain good habits to carry you right through the winter months.
The pluses of autumn exercising are many…

• One of the nicest aspects of exercising outdoors during this season is the beautiful autumnal colours, which are often enough to distract from even the most gruelling training session.
• Less human traffic in the parks, streets and cycle paths makes for a more comfortable walk, run or cycle.
• Less humidity and a lower pollen count make it much more pleasant in terms of breathing, and easier for the many sufferers of hay fever.
• Possibly the best part of exercising outdoors during autumn is that you won’t overheat. The cool air and showers mean that you benefit from a constant natural cooling.
• Many classes at gyms and elsewhere start in the autumn, which makes it a great time to try new fitness classes.

And remember, it doesn’t have to seem like exercise to be a great workout. Raking all those leaves is a great way to get the heart pumping!
These months are a wonderful time to enjoy the great outdoors, and to enjoy your fitness routine anew. And who knows? This year you just might be in fantastic shape before those Christmas parties roll around.

GET ACTIVE IN THE FIGHT AGAINST DEPRESSION

14th SEPTEMBER 2011

Aware’s ‘Daisy Days’ campaign 2011, brings to mind the major issue of depression that is blighting so many lives in this country. At any one time some 400,000 people in Ireland are suffering from depression, so it is no exaggeration to say that we are all affected in some way by this debilitating illness. How best to help yourself or a loved one cope with, and to overcome it?

Studies show that exercise, along with medication and counselling, is one of the most effective tools in the treatment of mild to moderate depression – and in the prevention of relapse. Indeed, many doctors are now prescribing exercise as part of an overall program of treatment.

Exercise is mood enhancing due to release of endorphins (aka ‘happy hormones’) and also reduces stress and anxiety levels. It is empowering – thus giving a sense of control to a person who is likely feeling their life is out of their control. On a more basic level activity helps distract people from their worries.

For someone in the grip of depression, who is finding the most simple of tasks difficult to face, the last thing they may want to do is exercise. Try something gentle and not too challenging, a short walk, swimming, yoga… It is just about making a start however small.

In the fight against the blues use every tool in the arsenal – including exercise. As with any illness there is no miracle cure but with each positive step you take, you take small but certain steps to recovery.

MY SIMPLE STARTER GUIDE TO RUNNING

31st AUGUST 2011

Do you watch people out running in wistful envy of how easy they make it look? For anyone whose last memory of running was back in the schoolyard such a thing can seem an impossibility, but with some work and commitment there is nothing to stop you getting back to that heady energy of your youth.

But where to start? First and foremost, you will need to invest in some proper running gear. A good pair of trainers is an essential as they will help avoid injury. Invest also in some comfortable, breathable non chafing layers. All of these can be picked up relatively inexpensively.

Set yourself a modest starting target. I recommend 30 minutes using the run/walk method. Walk for 5 minutes to warm up.

Alternate a minute of running (making sure that you feel challenged) with a minute of walking (pumping arms so that heart rate stays elevated). Walk for the remaining 5 minutes. As you continue with your run/walk program, try to extend your running time and reduce your walking time until finally you are running for the entire 30 minutes. Habits are only formed through consistency, so aim to run 3 to 4 times per week, preferably at the same time, until its…well…a habit!

If you put the work in you will be amazed at the speed of progress and how enjoyable it can become. Just think… soon it could be you out running with an envying audience wondering just how you make it look so easy.

DUKAN! SAME FODDER, DIFFERENT DAY!

27th July 2011

It started with small whisperings but now the Dukan Diet has exploded to become the latest diet phenomenon. Originally designed for obese patients, now thanks to its many celebrity devotees (most famously Kate Middleton, who has positively faded away over the past year) the book is selling in its millions.

Almost every year out comes a newly packaged version of the same thing. A low carb, high protein diet, re-jigged and dressed up as a complicated, phased eating system. And every year hopeful dieters race out to buy this new ‘salvation’, stock up on healthy foods, and full of optimism eagerly await the promised dramatic weight loss.

However, what might come easy to A-list movie stars with private chefs (and minders to wrestle them away from temptation), proves almost impossible for us mere mortals. Within days, most lose their resolve and for the few that do stick it out, once the diet is over its straight back to their old habits and a regain of any weight lost.

Are any health books worth the purchase? Absolutely! I recommend Jason Vale’s ‘Slim For Life’ to all my clients – even those with no weight to lose benefit from it. No rules to follow, no outlandish promises, rather it is a common sense approach to healthy eating that encourages realistic and long term change that will see weight come off – and stay off. 
But be warned…somewhere out there, someone is penning the next fad diet. Just make sure you don’t get caught up in the hype when they do.

THE SKINNY ON CELLULITE

13TH JULY 2011

Cellulite – dreaded and feared in equal measure, the lengths and expense to which we ladies will go to get rid of it knows no bounds. While the efficacy of most cellulite treatments is open for debate, it is beyond question that improving your diet and exercise regime will help minimise its unsightly ‘orange peel’ effect.

Reducing cellulite is not necessarily about eating less, but about eating more of the right things, while avoiding certain others. Very simply put, the ‘cleaner’ your diet, the better. Avoid food and drink that cause toxins to build up, such as fried and refined foods, sugar and salt.  Coffee, tea, and alcohol intake should be minimised.  Increase intake of natural and nutrient rich foods such as vegetables, fruits, whole grains and oily fish. Drink plenty of water to help flush cellulite-causing toxins.

While slim women also suffer from cellulite, there is no doubt that excess fat will make it appear more pronounced – so for many trimming down will reduce its appearance. Cardio exercise such as running or cycling will blast body fat and improve circulation and lymphatic drainage – thus flushing affected areas. Exercises to tone the upper leg, hips and butt should be included in your workouts.

The bottom line? While you might not entirely eradicate your cellulite, a healthy diet coupled with exercise will reduce its severity. As a plus your general health, skin and energy levels will also gain from your improved regime.

MY TOP 6 CHRISTMAS FITNESS GIFTS

7TH December 2011

With Christmas just around the corner no doubt many of you are wondering what gift to get for your loved ones. Whether your friend or family member is already an exercise fanatic, or has simply expressed an interest in getting healthier, then a fitness-related gift might just be perfect for them. 

With the huge array of fitness gear and gadgets to choose from, your only difficulty might be actually picking something! To help you from spending hours trawling fitness websites and sports shops, here are my top 6 picks for fitness-enhancing Christmas gifts:

1. A course of ‘the fundamentals’ at CrossFit Dublin €200. This 8 session course introduces ‘newbies’ to the main elements of CrossFit. This is a group training method like no other. Will suit: serious fitness enthusiasts. Visit www.crossfitdublin.ie

2. A course of Zumba: €100 for 10 classes. Zumba is a Latin inspired dance fitness program and now an international craze. Will suit: anyone (of any age), who loves to dance. Visit www.zumbaclasses.ie

3. The North Face Glacier Fleece: €45. These great fleeces will help to keep your favourite guy or gal warm on their outdoor pursuits this winter. Come in various colours. Visit: www.53degreesnorth.ie

4. A Kettlebell. Don’t be fooled by their unusual appearance, kettlebells are a powerful tool to enhance any workout program, providing great gains in strength, flexibility and cardiovascular fitness. Visit www.mcsport.ie with cast iron kettlebells ranging from €29 to €57 depending on weight.

5. A juicer. Juicing packs a nutritional punch, without the calories, so are a great gift for anyone looking to lose weight, or for those who want to live a healthier lifestyle. I recommend the Philips HR1861 Professional Juicer, €96. Visit www.argos.ie.

6. ‘The Grid’ Foam Roller: €49. These rollers provide amazing release to muscle tightness. The Grid is superior to traditional foam rollers in that different areas provide different levels of pressure. Visit www.physioproducts.ie.

Happy Shopping!

DARE TO BARE YOUR BACK THIS SUMMER!

29TH JUNE 2011

Summer is upon us, and while we might not be getting the summer weather, we are still exposed to
the seasons latest fashion trend – backless tops and dresses – bringing with it a whole new area for women to covet being toned and lean.

Typically the back is the most neglected part of the body when it comes to women’s workout routines. Before you fall victim to fashion, perform these exercises daily, and make sure you look your very best in that backless number!

1) *Bent Over Lateral Raise. From a standing position bend the knees, lean forward from hips until torso is almost parallel to the floor, arms hanging straight down from shoulder, palms facing in. Focus on drawing the shoulder blades towards each other as you raise arms out to side, palms coming to face floor. Pause and then slowly release to start position. Do 3 sets of 12.

2) *Lat Pulldowns. Stand with your arms lengthened straight up from shoulder, elbows in line with the ears, palms facing away. Slowly draw elbows down and slightly back until hands are just above shoulders. Focus on drawing the shoulder blades down and towards each other. Pause then extend arms back to start position. Do 3 sets of 12.

A toned back is most definitely your friend –   not only does it look great, but it also raises your metabolism (which means you burn more calories) and improves posture so you’ll look better – whatever you are wearing!

MY TOP TIPS FOR STAYING IN SHAPE ON HOLIDAYS

JUNE 15TH 2011

Writing from sunny Spain I am prompted to think of the time and effort we put into getting in shape for our holidays only to undo so much of our hard work when we get there. We drink and eat to excess, and exercise is ditched faster than you can say ‘una cerveca’. Within a week or two we arrive home with a few extra pounds on board & in dread of facing the gym.

But is it possible to truly enjoy your break while staying in shape? Absolutely. Just follow these
4 simple tips to ensure you have ball on your holiday, without returning feeling like one!

1) Before heading off have a clear idea in your head of how you will maintain your fitness whether daily swimming, walking or cycling. If you plan for it you’re far more likely to do it.

2) We are creatures of habit, even on holiday, so it’s imperative to institute good ones from the off.
Try to exercise within the first day or two of arrival – by day three it will be part of your holiday routine.

3) Follow the 80/20 rule. Eat moderately, light & healthy 80% ofthe time – you can then indulge the remaining 20%.

4) Limit daytime drinking – it is, for most, a serious energy and motivation sapper, and also goes hand in hand with overeating.

Stick to these guidelines and guaranteed you will come home from your holiday feeling rested and invigorated – and without the extra baggage.

PERFECT YOURSELF WITH PILATES

JUNE 1ST 2011

Not weeks ago an international frenzy was caused when the world caught sight of Pippa Middleton in her figure-hugging bridesmaid dress. Within minutes her shapely derriere had a Facebook page dedicated in its honour, and on a worldwide news scale she and her fabulous figure almost overshadowed the wedding of the century.

And now Pippa has revealed ‘the secret’ to her enviable, uber lean bod and perfect bum – pilates classes – which she attends several times a week. But can pilates really deliver those kind of results?

Forgetting the hype, pilates is a fantastic way to help you (whether man, woman, old or young) to get into and to stay in shape. Its technique focuses on building core strength which helps to ease back pain and prevent future injury, while giving you a neater waist. And with its focus on strengthening and lengthening muscles, especially those of the spine, it helps to give the body a longer, leaner look and improves posture. Indeed people will often say they feel taller after just a few classes.

While pilates alone won’t give you the perfect body – any balanced fitness program will include cardiovascular, resistance training and a careful diet (you can be sure Pippa doesn’t pig out very often!) – it is a valuable addition to any overall fitness program.