HAFitness blog

Resolutions...seriously?

Heather — Mon, 02 Jan 2012 20:28:33 +0000

Well it's time to make those annual self-improvement promises again. But research shows that around 80% of people who make New Year's resolutions, fall off the wagon by Valentine’s Day. So how are you going to make a success of it this year?

The key is to take your resolutions seriously. Plan ahead, stay committed and remain focused.

Easier said than done I know, so here are my top tips on how to succeed after the New Year's celebrations and hangovers have faded, reality sets in, and you need to squeeze back into those work clothes again.

If you’ve got a long list of failed New Year’s resolutions hidden in your closet, then you need a fresh approach. Don’t pretend you’ll suddenly be a different person this year. If you want something different to happen in 2012, you need to do something different.
Honestly accept your current starting point and do a sanity check on what actually needs fixing. Look positively at the things you can change, rather than negatively lingering over the things that make you unhappy or problems you can't resolve.
Make changes that will comfortably fit within your current lifestyle. What do you need to do to get results without too much upheaval?
Don’t leap blindly forwards with your ambitions. Make a realistic plan that’s sustainable and achievable. Get some advice from friends or professionals to get you on the right track and stay motivated. Why not sign-up for an HA fitness class pass or some personal training sessions?
Finally, treating yourself to a new pair of trainers is a good motivational start, but make sure they don't look/smell new for too long!

Click below for some more HA fitness blog articles to help spur you into action for 2012:

New Year’s Resolutions…How to make and break them

Pleasure or Pain: What Drives You?

Knowing Me Knowing You - Spotlight on Claire Grima

Heather — Wed, 28 Sep 2011 10:11:41 +0000

As personal trainers, a crucial part of our job is getting to know all of our clients as quickly as possible – your individual goals, likes and dislikes, how to motivate each and every one of you, know when you're really pushing yourselves (and when you're not...) and of course to work safely, taking into account each individual’s injuries or health considerations.

We think we know you all pretty well these days, but as the HA fitness team has grown in recent months, we thought we'd turn the spotlight back on ourselves and help you get to know us a bit better. Starting with the newest member of our team, Claire Grima, we sent Kate Dorward out to find out more about Claire and what makes her tick.

Kate: Let's start with the big question...how on earth did you manage to run a marathon in 2 hours 49 mins, just 10 months after giving birth?

Claire: I did a lot of running before I fell pregnant so carried on running (not so intensively) until halfway through my pregnancy. At that point it felt like the right time to stop, although I must admit I really missed it!

At my 6 week postnatal check I was delighted when the doctor said I could run again. I took it very steadily and had to stop for a couple of weeks with a sore back; a common postnatal problem related to a lack of core strength, but after a month or so I started to see big improvements which really motivated me. I did a half marathon when my baby was 4 months and was surprised how my speed had come back. It was then I decided to go for the marathon again.

After 6 / 7 months I stopped breastfeeding so was able to train as intensively as I had for previous marathons. I'm still not quite sure how I managed a personal best! I think it was a combination of having a good run on the day, my husband doing the marathon with me (a bit of healthy competition is always motivational) and possibly just being a lot more active now with a baby, rather than sitting at an office desk. I never thought I would break the 2hr 50min mark, but as I got closer to the finish and I realised it might be possible it really spurred me on.

Kate: How do you find the time to exercise now you have a baby?

Claire: I am really lucky to have an understanding husband and an amazing mother-in-law who is always happy to help out and provide me with the time to run or get jobs done! I am also incredibly lucky to have a good baby, who has generally slept through since he was 6 months old.

Finding the time to exercise with a baby involves a lot of planning tag team with my husband. On a Sunday night we plan the week as to who runs on which night. He runs at lunch time or to work some days so I can run in the evenings, and when I was training for the marathon I tried to run a couple of times during the week with the buggy.

At the weekend we generally go after each other for a run, but sometimes a friend or family will babysit so we can run together.

It’s not always that easy to get going. Some nights I just don’t really feel like going out running, but my husband always encourages me and I know he is right - I always feel so much better if I go out than if I planned to go and then didn't.

Kate: Running a marathon is clearly very ambitious and not the norm for most of us so soon after giving birth (I didn’t do any exercise until my daughter was 5 months and I didn’t run until she was about 9 months), but as a new mum, what advice can you give to other new mum's who want to get back in shape, but who struggle to fit gentle exercise into their schedule?

Claire: Exercising with friends and planning a time helps you to stick to it. Exercising with your baby is definitely a great thing to do. Brisk walking is such good exercise, especially pushing a buggy. I know going for coffees with other mums is an essential part of new mums’ lives, but to catch up over a good long walk as alternative will really help get your fitness back and actually help you feel revitalised.

I think if you are able to change your mind-set and make exercise a fixed part of your routine rather than something you do occasionally as and when you feel like it, then it will become habitual.

Kate: What kinds of exercise do you recommend for getting back into shape after pregnancy?

Claire: Buggyfit classes!! Other than that, brisk/power walking is definitely a good option as you can take your baby with you and pushing a buggy uphill can be pretty intensive, getting your heart rate going and burning fat. Gentle jogging is not for everyone, but once you are comfortable walking at a good pace it can help you take your fitness to the next level.

The one thing that is a must is core stability work. Carrying a baby for 9 months really takes its toll on your tummy and back muscles, and with all the carrying, contorting and lifting that is an integral part of a mummy’s life, the more you can do to strengthen your core the less likely you will get back and hip pain/injuries.

When starting any exercise programme it’s important to listen to your body. If you get too exhausted then both you and your baby will suffer. If you are breast feeding then it is crucial that you eat and drink enough to cope with the additional demands of exercise on an already busy life.

Kate: How did you get into fitness?
Claire: I have always enjoyed exercise and sport. At University I started rowing. This introduced me to fairly intensive training programmes, circuit and weight training. With rowing you really had to be committed because you were relied on by the rest of the crew. It is also an endurance sport which has distinct parallels with long distance running.

I have always run to keep fit and entered my first half marathon in 2003, which I did ok in. I then did my first marathon in 2004 and have loved the challenge of beating my own times since then.

Kate: What or who inspires you?
Claire: My husband told me to put him!!

As a female runner, Paula Radcliffe is an obvious choice but Haile Gabrselassie (another long distance runner) is also amazing. I have a newspaper article on the back of our toilet door about him, which I have read many times and find very inspirational.

Kate: How do you keep motivated?
Claire: Coming back from having my baby I have found that my running times have improved in nearly all the distances I run (especially in the last 4 or 5 months) so that definitely encourages me. I find having a fixed goal works for me, so I make sure I have races lined up to keep me motivated.

For me the fear of losing fitness will always keep me on my toes.

Kate: How do you like to relax?
Claire: Like most of us I enjoy a glass of wine, watching a film or going for a walk in the countryside with some good company. I also love music and going to gigs. We were able to take our son to Glastonbury this year where he celebrated his first birthday.

My other favourite sport is snowboarding and we did manage to go this year with my then 8 month old, which was great.

I don’t only run for fitness. I find it’s good time out for myself and I always feel de-stressed after a good run.

Kate: This is the question we all really want to know the answer too, with all that running and healthy lifestyle surely you must have a weakness or two?

Claire: I love chocolate and have a sweet tooth. If there is one thing I can’t resist it’s a lovely, gooey chocolate brownie!

Kate: Finally, what's your next big challenge?

Claire: It’s quite a challenge enough juggling my new job with being a mum!! Because of that I don't have any really big challenges lined up at the moment, but watch this space...!

- - -

Look out for interviews with the rest of the HA Fitness team: Kate, Heather and Sheldon in our Knowing Me Knowing You series!

The Morning After…Exactly What Did Happen To Your Legs?

Heather — Sat, 05 Feb 2011 14:30:09 +0000

So after a good workout, you go to bed feeling physically tired but great. The next morning, your alarm goes off, and your plan is to jump out of bed, all fired up for another session. But oooow it hurts. You can hardly move, you plummet to the floor and crawl to the bathroom. After loosening up a little in the shower, you’re ready to attempt the stairs. Backwards is the only option. What exactly has happened?!!

DOMS: The Exercise Tax

Delayed Onset Muscle Soreness (DOMS) is the technical name for that achy, stiff and fatigued feeling you get in your muscles following an intense workout. The sensation can range from mild discomfort to debilitating pain.

Typical symptoms include weakness, pain, tenderness, stiffness, and swelling of the muscles. These don’t all occur straight away though. Loss of strength usually happens within the first 48 hours, and it can take up to 5 days to fully recover. Pain and tenderness usually peaks after 1-3 days and will typically disappear within 7 days. Stiffness and swelling can peak after 3-4 days and this can take up to 10 days to return back to normal.

Don't worry. It's not as bad as it sounds or feels. Some people even relish and look forward to the DOMS sensation kicking in! Think of it as a natural consequence of you challenging your body to a new level. Sometimes referred to as the exercise tax, DOMS is often an unavoidable reward for seriously hard work.

When Pain Isn't DOMS

As we mentioned earlier, DOMS occurs hours after you've finished your workout. This is very different from an acute pain that arises abruptly during an activity. Pain that stays with you or gets worse as you exercise is also a strong indicator of a problem that's not DOMS. Additionally, pain around your joints (eg knees, hips, back, pelvis, elbows or ankles) could be a more serious issue that should be checked out.

What Causes DOMS?

You often hear people blaming DOMS on an excessive build up of lactic acid. However, this theory was debunked about 10 years ago when studies demonstrated that lactate levels in the blood rapidly returned to normal within an hour of exercise. As DOMS doesn’t usually hit you until around 24 hours after a training session, it can therefore be assumed that lactic acid is not the culprit.

Current theory suggests that DOMS is caused by microscopic damage to your muscle tissue. Your body then responds to this damage by triggering inflammation and swelling, which adds to your sensation of pain and discomfort.

The degree of tearing and inflammation depends on how long, how hard and what type of exercise you do. However, you’re more likely to suffer from DOMS if you:

Start exercising after not having done it for a while.
Do a type of exercise that your body isn’t used to (ie. a runner playing tennis for the first time).
Increase the intensity or duration of your workout (ie. a runner doing a tough speed work session, or going for a much longer run than normal).
Focus on exercises that involve eccentric movements, where muscles are lengthened as they resist a force (Eg, downhill running, walking down stairs, landing on the ground following a jump, the downward part of a press up etc)

Your Pain Is Not In Vain

The good news is that all of this pain and discomfort is not totally unproductive. The underlying DOMS process is all about repair and regeneration. As a result, your muscles are becoming stronger and less likely to be damaged in future.

You're Not Getting DOMS, What’s Gone Wrong?

It’s been 3 days since you pushed your body through an intense workout, but you still don’t feel sore. Where’s that post-exercise pain and tenderness that you’d almost grown to love? You can’t believe you didn’t work hard enough, so why don’t you feel achy like you did a few weeks ago?

Thankfully, a lack of soreness doesn't relate to a lack of progression, or that you’re not trying hard enough during your workouts. Your body is very quick to adapt to the demands of exercise, and with experience, it becomes much more efficient at dealing with muscle damage. Basically it has less of a shock to the system to deal with.

So don’t get addicted to the idea of post-exercise muscle soreness, it’s merely an indicator of tissue trauma. A red face and sweaty workout gear coupled with an inner glow and a smug feeling are the true indicators of a hard workout!

Just don't give up when it starts getting tough!

Heather

Strength training for skiing - it's all about squat endurance!

Heather — Sun, 02 Jan 2011 23:03:33 +0000

If you roll off your sofa straight into your ski boots, with little or no prior fitness training, your thighs are likely to complain and your back, bum and calves may also grumble about being rudely awakened after months of inactivity.

So to ensure you get the most out of your time in the snow, and to reduce your chances of injury, do as much ski specific fitness training before you hit the slopes.

How long does it take to get ski-fit?

You should ideally kick-off your training about 12 weeks before you go. However, it's almost never too late to start, and embarking on a fitness programme, even a few weeks before your trip, will help you to ski better. A little training is always better than no training at all. Just don't expect to transform yourself from couch potato to ski-fit superhero in a couple of days!

So what should you be doing?

When you're training for a ski trip, endurance should be your focus rather than pure strength. This means doing lots of repetitions using little or no weight. Your aim is to create the toned legs of an endurance athlete, as opposed to the bulging thighs of a bodybuilder. This will enable you to spend more time on the slopes having fun, and less time massaging your tired and achy bits in your room.

What's the best exercise to do?

Squats are the ultimate ski fitness exercise. They strengthen the legs and bum, and are an easy way to mimic the skiing action and thigh burn at home. They can also help to improve your coordination and balance.

But don't just squat up and down on the spot. Create challenging squat combinations incorporating kicks, low pulses, 1-legged squats, calf raises, hops and jumps (ask an HA fitness trainer for a demo if you've not done any of these before or are a bit rusty). Try doing 100 reps using as many different variations you can think of. Then rest for 30 seconds and repeat. If counting reps doesn't work for you, try timing yourself. Keep the squats going, without taking a break, for the time it would take you to get from the top to the bottom of a run.

Increase the intensity using medicine balls, dumbbells, barbells or kettlebells. Keep going, with good technique, until you hit exhaustion. Then do another round! You should aim to do 3 good strength training sessions per week, with a rest day in between,

Get fully prepared for your ski trip by also including core strength exercises, balance, agility, cardio and upper body training into your fitness regime. The more work you put in prior to your trip, the more you'll be rewarded with exhilarating skiing, tireless energy and fun!

You may also be interested in reading the following articles before you go:

Powder Power

Getting Into Shape For The Slopes

Happy skiing,

Heather

Planktastic!

Heather — Wed, 03 Nov 2010 23:51:41 +0000

The plank is one of our favourite exercises at HA fitness. Not only is it great for developing core strength, but it's also an excellent multitasking exercise, working your arms, shoulders, bum and legs. It can be done virtually anywhere, and there's no need for gimicky machines or fancy equipment. All you require is a bit of floor space, and you’re ready to go.

Here are a few tips on how to get it right:

The Modified Version For Beginners

The modified plank is a great way to build up to the full plank position. Start by balancing on your forearms and tops of your knees. Keep your body in a straight line from the crown of your head to your knees. Engage your abs by pulling in your tummy muscles.

If you’re a beginner, you might find it challenging enough just to hold this position. That's fine, just keep practising until you can hold it for 1 minute. Then you're ready to progress onto the real thing.

The Full Plank

Start as above, and then lift the knees off the floor resting just on your forearms and the balls of your feet. Look down towards the floor, and keep your feet hip-distance apart. Focus on pulling in your abdominal muscles while you hold the position. Don’t forget to breath!

If you feel a strain in your back, you’re either out of alignment or exhausted (or possibly both!). Either adjust your positioning or drop to the floor and rest.

Position is Paramount – No Arching or Sagging!

The plank is a simple exercise, but must be done right to be effective. If you’re out of alignment, you’ll either be making things too easy or could do yourself some serious damage. So whether you’re new to the plank or an old hand at it, it’s always beneficial to get someone to check your position.

Keep your back, hips and legs straight and tense your abdominal muscles. Don’t allow your hips to sag towards the floor, as this could lead to back problems, ultimately defeating the purpose of the exercise.

Also avoid sticking your bum in the air. This takes the challenge away from your core area, and really doesn’t look good!

In order for this exercise to be effective, you need to maintain a plank-like alignment, keeping as still as possible - although a certain amount of shaking is permitted.

If you reach the point where you can’t hold the position, or your back starts to hurt, then it’s time to drop to the floor and rest. It’s far better to hold a plank with good alignment for a short period of time, rather than holding a bad position for longer. As you progress, increase the duration of your hold.

Get Your Legs Involved

With your weight balanced evenly on the balls of both feet, push through your heels to work your legs and make your position stronger.

Straight Arms or Forearms?

There’s not a great deal of difference. The straight arm position works the shoulders and wrists more, whereas being on your forearms increases the intensity in the abs.

How It Works:

When you’re holding the plank position, gravity and the weight of your body will pull your middle towards the floor. You basically need to use your abs to hold the position still, and prevent an ungraceful belly-flop to the ground.

Put Yourself to the Test

As with all exercises, progression and variety are key to challenging your body, getting the most out of your workouts and keeping things interesting.

Start off by recording how long you can hold the position for. You should see an improvement over a couple of weeks.

Plank Progressions

Think the plank position is easy? If you’re not collapsing in a trembling mess on the floor after holding the plank (with good alignment!) for 1 minute, then you’re ready to attempt the more advanced stuff.

First hold the plank position for 1 minute, and then try out one or more of these variations:

1)    Lift 1 leg off the floor for 10 secs, repeat on other side
2)    Lift 1 arm off the floor for 10 secs, repeat on other side
3)    Lift 1 leg up and out to the side for 10 secs, repeat on other side
4)    Lift 1 arm up and out to the side for 10 secs, repeat on other side
5)    Lift 1 arm and the opposite leg off the ground for 10 secs (make sure you keep the body level!), repeat on other side

When lifting your legs and arms off the floor avoid arching your back. Keep your pelvis level. You should feel your bum and shoulders working rather than a straining your back.

For something more dynamic, try the following moves:

1)    Military plank: Start with straight arms, then lower yourself down, one arm at a time, onto your forearms/elbows. Then push back up to the starting position (straight arms), one arm at a time. Repeat 10 times then change your leading arm.
2)    Plank walking: Get into the straight-armed plank position and, whilst maintaining good form, lift one arm at a time off the floor and slap your side. See how many slaps you can do, but avoid rocking the body from side to side.

Other variations include:

1)    Side plank and reverse plank
2)    Having the feet or arms on a gym ball or wobble board (or both!)
3)    Walking up and down a step with the arms
4)    Whilst holding the plank position for 1 minute, do a press up every 10 secs

You can create endless plank sequences to make your core workout more interesting. So get a watch, get down on the floor and give it a go!

Heather

Warning
Seek advice before performing these exercises, especially if you have any back, neck or abdominal issues, are suffering from any type of injury, are pregnant or have just given birth, or have high blood pressure or a heart condition.

No Pain No Gain?

Heather — Thu, 07 Oct 2010 06:34:55 +0000

We've all heard the saying ‘no pain no gain’, but is this really a good motto to follow where your training regime is concerned? Kate Dorward, Personal Trainer at HA fitness advises on when it’s time to take notice of your aches and pains, and how to prevent them becoming a more serious problem that could jeopardise all the hard work you’ve put in to get fit.

When Is Discomfort Normal?

Most of us will have experienced some muscle soreness a day or two after a training session. This is perfectly normal and can give you a sense of satisfaction, knowing you've done a good workout. Known as DOMS (Delayed Onset Muscle Stiffness), not only is it OK to do a little light exercise, it’s actually a good idea to get the blood flowing to the sore areas as the oxygen and nutrients in the blood will help heal the affected muscles and relieve the symptoms.

And When It’s Not...

But what if your symptoms are more severe? Remember, pain is your body’s way of telling you that something isn't right, so it’s important to listen. It’s better to rest up for a couple of days than to risk an injury, which could force you to stop for an indefinite period.

Never push through the pain hoping that it'll go away. You’ll do more harm than good. Definitely never take pain killers to mask the pain, just so you can continue with a workout. It could lay you up for weeks with a much more serious injury.

If your symptoms arrive quickly and then wear off, then it could be a temporary glitch like cramp or a muscle spasm. Provided you have no further problems, then it’s OK to keep exercising with some caution.

If the aches and pains don’t abate, or cause a sharp intake of breath when you move in a specific way, then it’s vital not to ignore the message, as something more serious is going on. Cease training the painful area immediately, and once you’ve cooled down and stretched, head home to rest.

If things don’t improve by the next day, then seek a medical opinion. It may turn out to be minor, but it’s worth knowing what you’re dealing with; either to clear your mind or to put you on the fastest possible road to recovery.

Can I Exercise With An Injury?

Exercise is often an integral part of rehabilitation as you’ll need to strengthen the weakened/injured area to improve it. Provided your doctor has cleared you to exercise, then you should be able to keep fit, even if it means some changes to your usual workout.

Speak to your trainer who can suggest alternative exercises to keep you on track whilst you rehabilitate. For example, if you have back or knee problems, then power walking or swimming can be low-impact yet fat-burning alternaltives to running*. For those with shoulder injuries, whilst over the head excercises are a no no, there are still plenty of exercises which can help rehabilitation whilst sculpting the upper body*.

Injury-Proof Your Workout - 10 Golden Rules

Remember, prevention is always better than cure, so follow these 10 Golden Rules for the safest possible exercise programme:

Always warm up and stretch before exercising and NEVER skip the stretches at the end
Build rest days into your weekly programme to give your muscles time to rest and repair
If training on consecutive days, focus your weights and toning on different body parts on each day, e.g. training the arms one day and the legs the next so you don’t overstress or over-train individual body parts
Always work within your limits - push yourself but be realistic. It’s OK to be tired but not to be in pain
If hurt, always get a proper diagnosis from a doctor or physiotherapist, and relay all details to your instructor to ensure everyone is working together for your safely
Always chat to your trainer about injuries or concerns, old or new ones. Your trainer can then tailor your workout accordingly
If an exercise is painful (not just tiring/difficult!) always stop. Get your instructor to assess your technique and posture, and if the if the exercise is still uncomfortable they should suggest an alternative
Build up slowly. Increase your exercise intensity by no more than 10% each week to challenge, but not overstress your body
Develop your core strength. A strong inner unit and good posture are vital in injury prevention
Remember to do your physio exercises...simple as it sounds most patients who see a physio don’t follow their rehabilitation exercises diligently, and all too often old niggles will resurface!

Stay injury free,
Kate

*NB each case needs individual assessment

Weight Matters

Heather — Fri, 20 Aug 2010 10:58:58 +0000

Beware Of That Torturous Device Lurking In A Corner of Your Bathroom

Do you own a set of dusty, antiquated bathroom scales with a simple needle and dial that allows for a certain amount of optimistic user error? Or maybe you’ve invested in a bells and whistles body composition monitor, complete with WiFi that sends your precise measurements directly to an app on your iphone? Whatever the level of technology, you’re more than likely to have some sort of weight measuring machine tucked away somewhere.

However, no matter how much money you’ve spent on them, bathroom scales are often fickle contraptions that can leave you feeling either deeply offended or over-the-moon, depending on the numbers that they reveal. If this sounds all too familiar, then beware, those numbers are often paint a confusing picture.

The Naked Truth

Surprisingly, when most people glumly stare down at the scales, they don’t account for the actual weight of any food or drink that they’ve recently devoured. It sounds obvious, but the heaviness of whatever you’ve consumed will be included in your recorded weight, as if you were holding it all in your hands, until you eventually excrete it from your body. The same goes for any clothes that you’re wearing.

For women, different times of the month can make you feel bloated and your jeans more of a struggle to do up, even if you have been angelic with your food and exercise regime over the previous few weeks. The best way to manage this is to acknowledge the fact that you may go up and down 3 to 4 pounds throughout your cycle. Learn what your personal levels of fluctuation are over time, and stay positive, as commiserating with chocolate every month certainly won’t help the cause!

Free Yourself From The Daily Insults

If you’re one of those people who regimentally jumps on the scales every morning, then you’re likely to set yourself up for failure at least once a week.

However, just because you’ve put a pound on in the last 24 hours, it doesn’t mean that your weight loss programme is a complete disaster and that you should wave the white flag, giving it all up for a large slice of cake. It’s just a natural blip, and, as your weight goes up and down all the time, you should be back on track in a day or so.

It’s more sensible, however, to weigh yourself on a weekly basis. Plot this figure on a graph, so that you can smooth out any fluctuations, and then look at your monthly moving average. You could also print the graph off and stick it on your fridge to keep you focused. It might all sound a bit nerdy, but at least you’ll be a healthy and slim-looking nerd!

As a guide for weight loss, you’re looking for a general downward trend of 1 to 2 pounds per week. Anymore than this, and you’re likely to be losing muscle mass, and will probably put all of it back on again. Any less than this, and you could possibly be trying a bit harder!

A Balancing Act

The easiest way to do an accurate weigh-in is to get yourself on the scales first thing in the morning, in your birthday suit, before breakfast and after you’ve been to the toilet.

When planning your weigh-ins, it’s worth noting that mid-week assessments will typically give you more favourable results than on a Monday morning after an excessive weekend!

If you’re also measuring body composition (the percentage of body fat, muscle and water), you’re likely to be de-hydrated first thing in the morning, which will affect your readings. Although your actual amount of body fat will not change throughout the day, your overall body fat percentage will, as your water levels fluctuate. It’s therefore recommended to measure your body fat percentages in the early evening, before dinner, and when your body is fully hydrated. Don’t forget that your hydration levels are also affected by exercise, heat and alcohol (even if you can still read the numbers!).

Body fat levels change slowly over time, and so again, you need to be looking at the long-term trend. If you’re looking to loose weight, you should be aiming to drop around 1% to 2% of body fat each month.

If this all sounds complex, and you switched off a couple of paragraphs ago, the most important thing to remember is consistency. Do your best to duplicate your weigh-in conditions every time. This means the same time of day, what you’ve eaten and drunk, the amount of clothing, whether it’s pre or post work-out etc. Remember, the harder you train and the healthier you eat, the better the results.

Don’t Be a Slave to The Numbers

If you’re watching your weight, but are now put off by using bathroom scales, then there is another way.

My personal preference is how my clothes are fitting, my level of fitness, how much energy I have and how healthy, strong and lean I feel. Your own perceptions can be the most valuable tools to help you track your weight. A full-length mirror and trustworthy friends are also good sources of information!

If you prefer something more mathematical, you can also take body measurements with a tape measure and body fat callipers. Provided that they are used correctly, preferably by a trained professional, they will give highly accurate readings of your size and body fat. Although, be prepared to be prodded and poked a little!

The Bottom Line

Scales are useful tools for watching and controlling your weight over a period of time, however regular weigh-ins aren’t the only or necessarily best option, and there are many other ways of monitoring your health.

And finally, a word of warning about result fixing techniques, like putting the scales on a slope to achieve a favourable weight, or jumping on and off them as quickly as possible to limit the damage. It’s called cheating and we’ve seen it all before. If this sounds familiar, do give us a call, as we’ll certainly be able to help put you back on track again!

Heather

Avoid Gaining Excess Baggage This Holiday

Heather — Tue, 20 Jul 2010 19:51:23 +0000

If you’ve spent the last few months working hard to get your beach body ready for action, the last thing you want to do is see the pounds pile back on whilst you’re on holiday. Here are a few tips to avoid turning from beach babe to beached whale:

Count Your Cocktail Calories

Depending on how it’s made, a large Pina Colada can contain more calories than a Big Mac (490 calories), so make shrewd choices when you’re checking-out the cocktail list. Better still, rather than a cocktail, opt for spirits such as vodka, whiskey or gin and have them on the rocks, or with a low calorie mixer, sipped not gulped!

Drink plenty of water to keep you both hydrated and feeling full. Add lemon or lime and ice-cubes to make it more appealing. Never use alcohol to try and quench your thirst, an ice cold beer may taste refreshing, but it won’t do your hydration levels or waistline any good!

Select, Seduce And Stay Slim

Holidays aren’t the time for strict diets, so do allow yourself some treats. Calorific indulgences should, however, be something that you’re really going to enjoy, rather than just a stale bit of sweet bread, so spend time selecting the best treat you can possibly find.

Don’t rush, holidays are all about slowing down and taking it easy. Allow yourself to be seduced by your food, enjoy everything about it including the presentation, aroma, texture and taste. By literally savouring every mouthful, you’ll end up eating far less and enjoy your food a lot more.

Restaurant Rules

In the restaurant, avoid munching on the mountains of free bread that you’re given. Save yourself for your meal, it’ll taste much nicer if you haven't already binged on tastless snacks first. If you’re waiting for a course to come, use the time to re-fresh your palette with some sin-free water.

Try not to have a starter, a pudding and a high calorie alcoholic drink all in one sitting. Opt for one out of the three or just go for the main meal. Remember that a couple of cocktails and a dessert everyday could add half a stone to your waistline by the end of a week!

If you’re on an all-inclusive holiday, keep reminding yourself that just because it’s all paid for, it doesn’t mean you have to eat it all. And don’t take the “all-you-can-eat buffet” idea too literally!

It’s All About Balance

Finally, try to make some healthy choices everyday, but make sure it doesn’t become a chore that ruins your holiday. Make a concerted effort to balance out any extra calories that you take on, by being as active as possible. Plan to swim and walk everyday, and take advantage of any fitness classes that might be going on, or a gym that you could use.

Enjoy your holiday, have fun and don’t forget to pack your trainers!

Heather

PS. You’ll find some more holiday tips in my 2008 article: Forget Credit, You’re The One Who Should Be Crunching This Summer

Do's And Don’ts Of Holiday Dressing

Heather — Mon, 19 Jul 2010 11:33:14 +0000

GUEST BLOGGER, Anita Feron Clark, An Award Winning Personal Stylist, Talks About How To Look Good On Holiday.

Brits Voted 'Worst Dressed On Holiday'

According to a survey by Tripadvisor.co.uk, "the British have been voted the worst-dressed on holiday". To be fair to our nation, we're not accustomed to long hot summers so our wardrobes aren't geared up for warm weather. We know we need to be cool and comfortable and that often takes priority, but with a little thought and effort we can learn to be more stylish in the sun.

Think Comfort And Style

The body swells in the heat so do choose lightweight, natural fabrics but don't sacrifice style completely for comfort.

Do think about what clothes make you feel good; holidays are for relaxing but also for pampering and feeling good about yourself. Don't get lazy and fall into the 'baggier is better' trap.

Lighter shades and white can look great in sunnier climates, but pastels and beige all over doesn't work for everyone and can wash you out completely. Don't forget to take your good colours with you.

You do need shoes that are appropriate for the heat. If you don't like sand in your toes, wearing socks with your sandals is not the answer! It's either good flip flops or sandals with no socks, but if you really don't like them then get some lightweight plimsoles and wear tennis socks that don't go up the ankle.

What To Look For

Don't assume that everything in your favourite retailer's holiday range will suit you and that you will find your entire holiday wardrobe in one shop.

Do try to plan your outfits and think about items that can be worn from the beach to the bar. For ladies, a stylish below the knee kaftan in a good colour can easily be dressed up with a change of shoes and some accessories.

Don't forget that you need to look good on the beach too, just like all the locals do. Do treat yourself to a couple of good bikinis/costumes/swimming trunks and a few good cover-up pieces such as a sarong, shorts, beach dress etc.

Do take some smarter clothes for the town or going out at night. Ladies, don't forget a bit of a heel, a couple of dresses and some tasteful accessories. Gents, some modern short sleeved shirts and a lightweight jacket will spruce up your look.

Do follow the European style example and choose fewer, better quality items that you know you look good in rather than taking masses of clothes and shoes you're not sure really suit you and are unlikely to wear.

Key Holiday Pieces

The Kaftan
Still a holiday winner. Good for most body shapes as the fabric is usually fine and glides nicely down both curvy and straight figures. Choose one in a colour that really flatters you. Take care with size and pattern.

The Maxi Dress
Even more popular this year. It can be tricky on petites (too much volume or length) or big busts with small hips (sizes that fit the bust will be bigger elsewhere so can add unnecessary bulk) but shop around, there are plenty to choose from. The skirt should be just skimming the floor, not halfway up your ankle or tripping you up.

White Trousers
White is big for summer and is a fabulous holiday look. You can go head-to-toe white if it works for you, or team it with your favourite seasonal shades. Choose lightweight cotton or linen and wide leg, palazzo or peg cuts to keep you cool. Take care with the transparency factor and the VPL.

Utility, Tapered Or Harem Trousers
Don't panic! You don't have to don the full army/masculine/desert look, there are simpler variations on these styles. They are airy, comfortable and can be rather elegant. If you are wider on the hips or short in stature then minimise details such as zips, pockets, draping and volume, and always wear with a heel. They look great in khaki, stone, grey or white, all of which are easy to pair up with colours or metallics.

Do You Always Struggle With Your Holiday Style?

If you find planning your clothes for holidays hugely stressful, you would benefit from some expert advice on managing your wardrobe. Just a couple of hours with Anita Feron Clark will help you understand what works for you and how to shop smart. You will also learn how to balance keeping cool and comfortable with looking stylish on your holiday. Visit www.feronclarkstyle.com to find out more.

FitFlops – Does My Bum Look Small In These?

Heather — Thu, 17 Jun 2010 23:21:02 +0000

FitFlops are everywhere this summer. From brown to bling, this season’s new range seems to appeal to most tastes, and now even men and kids can join in the craze.

I’ve been flipping and flopping around in mine for about 2 months now, and apart from some sore spots where they initially rubbed, I really love wearing them.

However, I’m a little curious about their claimed fitness benefits. Marketed as "the flip flop with the gym built in", and that you can “get a workout while you walk”, it all sounds too good to be true, doesn’t it? By the end of this summer, will we all be proudly showing off our trim and toned supermodel-like legs, without even breaking into a sweat…I wonder?

So how are they supposed to work? FitFlop soles have special "microwobbleboard technology" which creates instability in the shoe. This works in a similar way to walking barefoot on the beach in that your legs and bum have to work harder to stabilize the body. This strengthens the legs in a similar way to using an unstable surface, like a wobbleboard. You’re basically wobbling your way to leaner legs and a smaller bum!

So yes, they do work your legs, but I wouldn’t go as far as to say it’s similar to a gym workout, and as you’re unlikely to break into a sweat, you’re not going to be burning much fat either. I’ve walked literally miles in mine, and haven’t noticed a difference yet.

Although I can’t help feeling that the FitFlop idea is a first-class marketing gimmick to convince us into buying some expensive flip flops, I can also see that there are some great benefits to wearing them. The cushioned sole gives you a real bounce in your step, which is great for shock absorption. They’re also very supportive and extremely comfortable to wear.

So if you’re thinking of digging out those really short shorts this summer, you may want to do a little more than just walking around the shops in your FitFlops.

All in all, I’m not convinced FitFlops are a miraculous way of getting a fab body, but they’re a great alternative to the regular flip flop. However if those short shorts are still calling you, then invest in a good pair of trainers, and head out for a fat burning run, followed by some good old-fashioned squats and lunges!

Heather