I Love My 'Real Job.'

Today I was doing my rounds around the gym, chatting to the various members who have come early this fine Sunday morning to burn off a few calories before the food and drink binge which is the Christmas celebrations. I was chatting to one of my client's whose complaining that he works long hours and spends most of the working day chained to his desk. While I was advising him that he could try getting up from his desk and walking to a work mate's desk, rather than sending an e-mail and taking a walk after lunch rather than eating at his desk and other helpful tips, he asked me, 'and what do you do for a real job?' I replied that I considered what I do as a real job and a very rewarding one at that, as there are not many professions that can make a huge difference to people's health, quality of life, general wellbeing, the pretential to extend somebody's life and saving the NHS money in preventing or reducing the risks of diabetes, heart disease, certain cancers and obesity. There seems to be an attitude in this country that leisure is seen as just a hobby and you should only do it if you can afford it or have the time, rather than consider exercise as an important part of life that should be included somewhere in peoples busy lives. A lot of other countries consider exercise as an important part of life and wouldn't dream of it as just an 'add on.' We will continue to have an obesity problem in this country unless we shake off this attitude and consider exercise and being active in general as a must, rather than merely a hobby.

Royal College of Physicians Report on Exercise

The Royal College of Physicians recently published a report that outlined several recommendations to ensure exercise and physical activity is a routine part of prevention and management of chronic conditions. The report called for a development of a medically driven national strategy to use exercise in the prevention and treatment of disease, the recommendation of training medical students in how exercise can be used as a preventive measure against diseases and the regulation of exercise therapists who treat patients. I see this as a big step forward which will benefit the patients as well as the fitness industry. Working as a exercise on referral instructor I am starting to see a lot more clients whose GP have sent them to me to help reduce their blood pressure or cholesterol levels naturally, rather than giving them pills to take. Doctors are slowly coming round to the thinking that in some cases, exercise can be a truely beneficial alternative to medicine, which can make a huge difference to the health and well-being of their patients and this report can only help to encourage more GPs to do the same.

Six ways to stay healthy this Christmas

Oh no it's Christmas! All those mince pies, Christmas cake, party food and booze, not a good time for our waistlines. However it doesn't have to be as bad as you may think. There are plenty of healthy things you can do over this period to counter balance the not so good. Below are six of the best ways to keep yourself healthier this year. 1) Fill up your fruit bowl:- Studies show that only 30% of U.K adults eat the recommended five portions of fruit and veg a day. Clementines are in season now and are packed full with essential nutrients including vitamin C, that can boost your immune system and help reduce the chances of getting a cold. So fill up your bowl with these and other fruits in season such as , pears, apples and cranberries. 2)Eat some nuts:- Walnuts, cashews, Brazil nuts and almonds are all a great source of calcium, which helps build strong bones and teeth. The British Heart Foundation recommends we eat a handful a day and there's evidence that they can even reduce cholesterol. Just ensure they are the unsalted variety. 3) Get Dancing:- With the success of 'Strictly' there's never been a better time to go dancing. Ballroom, disco or salsa it doesn't matter what it is as long as you move that body. Depending on intensity and your weight you can burn over 400 calories dancing. If you're dancing you consume less booze and party food as well. Now the party season is here, why not take advantage and burn some extra calories on the dance floor. 4)Tuck into that Turkey:- Turkey is a great low fat source of protein, which helps build and repair muscle. Use leftovers to make a healthy and tasty dish like turkey stew or curry. 5)Eat your sprounts:- These little vegetables are a good source of vitamins A and C, folic acid and fibre. Also believed to protect the body against colon cancer. 6)Stay active:- During the slump between Christmas and New Year's Day, why don't you keep active and go for a walk, jog or a bike ride to burn off some of that Chrismas dinner, rather then sitting in front of the t.v. and going through yet another box of chocolates.

Fitness is more important than losing weight

Interesting medical research has revealed that being physically fit could have more an impact on health than managing your weight. A study of 15,000 men showed that maintaining or increasing fitness levels was associated with lower risks of dying, even if their body weight increased or remained static. Researchers also found that increased levels of activity, over a period of 6 years was associated with a 19% lower risk of heart and circulatory disease. Of course it's always healthier to stay within your ideal weight boundaries suggested by The Body Mass Index (BMI) and stay under 25. Cancer Research UK says that around 40% of cancers that occur in patients each year are due to a poor lifestyle such as lack of exercise, bad food choices and smoking. In other words these can be avoided if a more healthier lifestyle is followed. Further evidence suggests that exercise plays a major role in recovering from cancer. Figures from Macmillan Cancer Support indicate that those recovering from breast and prostate cancer can reduce their mortality risk by 30-40% if they perform 150 minutes of physical activity each week, compared to those doing fewer than 60 minutes each week. Macmillan claims that there needs to be a cultural shift so that people see physical activity as "an integral part of their lives, not just an optional add on."

UK children are missing out on outdoor play

A study conducted by Savlon and Play England found that children prefer to play outside rather then do indoor activities, such as playing computer games when given the choice. Playing at a beach or river scored the most with 88%, playing in the park 79%, riding a bike 77% and ball games 76%. The study which involved 2,000 respondents also found that 1 in 5 children have never played in fields and farmland and 1 in 6 have never played in woods or forests, this compares to nearly 60% of adults who played there every week when they were children. Also 60% of parents would prefer their children to play outside more but prevented them doing so due to safety concerns. Also due to safety fears 1 in 4 parents would prefer their children to play on the computer than climb a tree and 1 in 5 prefer computer games instead of playing in fields and farmland. With 1 in 3 children now either overweight or obese in this country it's ironic that keeping our children indoors thinking that we're keeping them safe maybe doing them more harm than good. Inactivity and high fat/sugar foods such as crisps, fizzy drinks and sweets are turning our children into a nation of fatties. If we carry on as we are 9 out of 10 children may grow up with dangerous amounts of fat in their bodies which will put them at risk of developing type 2 diabetes, heart disease and cancer later on in life. Surely a more healthy balance could be struck in order that children can fulfill their natural curiosity and love of adventure in playing outside and taking some controlled risks but within safe and secure boundaries that will suit parents.

Stay younger as you age-exercise regularly

Researchers at the University of Pittsburgh, America did a study on competitive runners, swimmers and cyclists aged between 40 and 81 to see if exercise can preserve lean muscle mass. All the subjects featured were fit, training 4 to 5 times per week and competing regularly. Researchers measured their muscle mass, leg strength and body composition, determining how much muscle tissue was composed of fat. Past studies have shown that as we age not only do we lose muscle mass but the muscle that remains contains fat which degrades the quality and reduces strength. However there was little evidence of this with the subjects involved with this study. Those at the higher end of the age group, the 70s and 80s had almost the same thigh muscle mass as those in their 40s with minor if any fat increase! They also remained strong. There was however a drop off in leg strength around age 60 in both men and women subjects. They weren't as strong as those in the 50s age group but the difference wasn't great and further decline was minimum. The 70 and 80 year olds were about as strong as the 60 age group. Dr Vonda Wright, an orthopedic surgeon who oversaw the study said, "These results suggest strongly that people don't lose muscle mass and function as they grow older. The changes that we've assumed were due to aging and therefore were unstoppable seem actually to be caused by inactivity and that can be changed."

Sorry-there's no short cut to losing weight

Despite all the adverts out there in the media, you know the ones, 'eat as much as you like and take this pill twice per day and still lose weight!' Or 'I lost pounds on this new fad diet where all I eat is any foods which are green or blue or whatever....' there is no magic formula to get you to lose weight or get fitter. It's human nature to want to find a short cut and in this age where everything is instant we believe that science must have come up with something by now to avoid having to eat healthy and exercise on a regular basis. However the truth is there are no quick fire solutions. The fad diets will make you lose weight short term but due to their extreme nature can only be done for a short period of time and most of the weight you lose is muscle rather than fat anyway. As soon as you go back to eating normally again the chances are that you will put the weight back on and extra and you will resort to dieting again, hence the phase yo-yo dieting. Your metabolism (speed in which your body burns energy)would have lowered so the body will find it harder to burn calories daily and store as fat instead. The makers of fad diets and pill peddlers are making a fortune on the misplaced hopes and dreams of people looking for a quick fix. It sounds boring and very basic but the only long term and safest way to lose weight is to eat healthily most of the time, drink plenty of water and to exercise regularly (at least 2.5 hours a week minimum). So until there is a real magic pill that can burn fat without eating healthily and exercising the best way is still exercise regularly and eat healthy balanced meals.

Body Combat

Had an audition at Virgin Active in Romford last Wednesday for cover and I am pleased to announce that they liked me and I will now be placed on their cover list, with the likely hood of getting some permanent hours in the new year. Body Combat is a martial arts based fitness class which includes moves from different disciplines such as kickboxing, karate and MMA, set to music. I have my first cover session on Thursday 25th Oct at 9.30am. Why don't you come over and have a great workout with me.

Lose the Weight and Boost your Testosterone

According to a study of nearly 900 over weight, middle aged men with boarderline diabetes, weight loss can reduce the prevalence of low testosterone levels by almost 50%. Because overweight men are more likely to have low levels of testoserone, researchers studied the effects of weight loss on the subjects testosterone levels. The study showed that with lifestyle changes, the prevalence of low testosterone levels decreased from about 20% to 11% and after one year to 46% The men in the lifestyle modification group lost an average of 7.8 KG during the one-year study. The increase in their testosterone levels correlated with their decreasing body weight and waistlines.

Food Myths Part 3 - The Final Chapter

1.) Eating small meals are better than three meals a day- According to a 2011 U.S. study, overweight volunteers felt more statisfied and less hungry when they ate three times a day rather than eating six. Another study found that those who ate between meals were 69% more likely to gain weight after five years. The trouble is the more chances you have to eat the more chances you have to over-indulge. Grazing only works if you choose nutritious foods and watch portion sizes. 2.) Exercising makes you eat more- It's natural to get hungry after a work out due to your energy stores being used up. Weight loss or gain depends solely on the amount of energy used versus total calories taken in. You'll only put on body fat if you eat too many calories than your body needs. If you stick to eating three main meals a day with two healthy snacks you can spread the total intake of calories over the whole day. This way you can have a snack after a work out to restore your carbohydrate levels but not adding any additional calories to your daily intake. 3.) Food cravings is your body's way of asking for certain nutritients- There's no known evidence of this. A study carried out found that people tend to crave the foods that they attempt to resist the most, whether that is chocolate or biscuits etc. A healthy balanced diet with a little of what you fancy will help reduce the risk of a pigout!!!!

Food Myths Part 2

Low fat and fat free foods are always a healthy choice:- Although when consuming milk it's best to go for the low fat choice beware of other foods with these labels. Always check the food label on these items, because just because it says its fat free or low fat it may be loaded with sugar or refined starch which could lead to weight gain. Also check if the amount of fat, carbs and calories is for the whole of the item or just a part of it, e.g. a tin may say 250 calories per 100g but the tin could be 400g. So you could be thinking that you're consuming 250 calories but it would be 1000! Raw food diets are better for you:- While cooking can destroy some nutrients such as vitamin C and some B vitamins in fruit and vegetables there is no evidence to suggest that a raw-food diet is better for you. Some studies have shown that some nutrients are more easily aborbed by the body after cooking, such as lycopene and beta-carotene. By all means enjoy some raw food in your diet but you don't have to make it the rule. Breakfast bars are always a healthy option:- Although there are some cereal bars on the market which are healthier as they contain oats, fruit, and whole grains which can keep you fuller for longer, releasing energy slowly, however a word of caution, not all of these bars are a healthy choice as they can be loaded with fats and sugars. A Tracker bar for instance contains hydrogenerated fat, which is worse than saturated fat! so always check the food label to be sure.

Food Myths Part 1

Here are a few nutritional truths regarding some of those misleading myths that get passed around:- 1.) Low Carbohydrate diets are the best way to lose weight- The trouble with restricting your carb intake is that you may lack the energy to do an effective work out due to the fact that the main source of energy for the body is from carbs and the body needs a regular supply to fuel muscles and replenish glycogen stores. The only safe way to lose weight is to take in fewer calories than you burn, regardless of the percentage of carbs you're eating. Think of it this way-would you expect your car to go if you didn't give it any fuel-of course not, so why think your body can? 2.) Eating late causes weight gain- There is little evidence to suggest that your metabolism is slower in the evening. It's the total daily calorie intake not when you eat it that matters. As long as you do not take in more calories than you burn, you will not gain weight. If you exercise in the evening you must eat something afterwards to replenish energy stores and promote recovery. Just ensure you stick to sensible portion sizes. 3.) Eggs causes high cholesterol- Many studies over the past 20 years have proved there's no evidence to link cholesterol in food with high blood cholesterol for most people. Rather it's a diet high in saturated fats, lack of exercise and being overweight that causes high blood cholesterol. Eating up to two eggs a day has been shown to aid weight control as it causes a feeling of fullness so you eat less calories throughout the day. I hope you find this useful and I will be posting another 3 food myths next week.

The Great Outdoors

At last summer seems to be here (for the moment any way). While the sun's out why not take your training outside. Who wants to be working out in a gym when you could be doing it outside. Studies have shown that the body and mind respondes well outside where you can reconnect with nature. Also you can get some sunlight that will provide a natural source of vitamin D for maintaining strong bones and teeth and can help with improving mood. Combining your exercising in the great outdoors will enhance the experience and lift your mood. Try taking a jog around the local park or bike it around the woods. Use the local park benches and playground equipment for a resistance workout such as chin ups, tricep dips and push ups. Try out a local outdoor class such as boot camp or Tai Chi- the only limit is your imagination. If you choose to train outside don't forget to wear sun protection and carry water. Come on get out of the house and start exercising outside before it starts raining again).

Resistance Training may help smokers quit.

According to researchers at The Miriam Hospital Centres for Behavioral and Preventive Medicine, in Rhode Island in the U.S. smokers who completed a 12 week resistance-training programme were twice as likely to successfully quit the habit compared with those who did not. The study involved 25 male and female smokers between the ages of 18-65 who smoked at least 5 per day for the past year or longer. All received a 15-20 minute smoking cessation counselling session as well as nicotine patches before being placed in two separate groups. The resistance-training group performed two 60 minute training sessions per week for 12 weeks, while the other group watched a brief health and wellness film twice a week. After the 12 weeks not only had 16% of the resistance-training group had quit smoking but they had also decreased their body fat and weight. In the other group only 8% managed to quit and their body fat and weight had increased. So if you want to quit smoking and get fitter ensure you include some resistance-training in your routine to increase the odds of quitting for good and shredding the fat.

New Year, New You!

Happy New Year everyone. At this time of year many will be thinking of burning off those excess calories that they've consumed over the festive period and starting or continuing with a healthier lifestyle.

However by the end of January most people will have gone back to their old ways and given up on that new healthy lifestyle. The main reason why so many people fail in this objective is that they try to change everthing all at once and this becomes too much for them. Below are a few tips to help you achieve a new, healthier you;-

1) Set goals-these should be S.M.A.R.T- specific, measurable, achievable, realistic and time framed. e.g- I will aim to lose 8 lbs in 6 weeks, rather than I will lose weight.

2) Set no more than 3 goals-this will allow you to focus and avoid being overwealmed.

3) If joining a gym ensure you get a personal fitness programme written for you by a fitness instructor.

4)Join a fitness class or have a few PT sessions to give you motivation.

5) Don't give up- if you fall off the wagon, get up, dust yourself down and get back on.

If you follow these tips you will stand a better chance of having a healthier and happy 2012-all the best.