Setting the record straight on fruit..............

After I finished my workout today I came home and had a bowl of fruit with a couple of dollops of low fat yoghurt, topped with some nuts and seeds. Now to some this would seem like a huge no no. 
Fruit is sugar and sugar makes you fat.

There is so much conflicting advice when it comes to eating which type of fruit, how much fruit, when to eat fruit, don't eat fruit and carbs together and so on and so forth.  If fruit is so bad for us why do so many diets revolve around fruit, The Watermelon Diet, The Red Fruits Diet, The Apple a Day Diet, The Go Bananas Diet etc. I would like to put my thoughts down on eating fruit.

First of all a quick recap on fruits food group category, which is 'carbohydrate'. What are carbohydrates? Well in a nutshell carbohydrates are not only our preferred source of energy, but our brain, heart and nervous system need a constant supply of carbohydrate (in the form of blood glucose) in order to function properly.

All carbohydrates contain carbon, hydrogen and oxygen.  They vary in size, structure and the speed at which they are broken down and absorbed into the bloodstream. Carbohydrates are normally categorised into either 'simple' or 'complex'.  Fruit is classified as a 'simple' sugar and starchy vegetables, pasta, rice and whole grains are classed as complex carbs. The simplest carbohydrate consists of just one molecule (monosaccharide) for example glucose, fructose (found in fruit) and galactose (found in milk).

We can further categorise simple sugars into 'Intrinsic sugars' and 'Extrinsic sugars' depending upon them being found in their natural raw state or added during the food processing phase. 

Intrinsic sugars are found in their natural state within the cells of plants such as fruits and vegetables.  Intrinsic means the sugar is locked inside the cells.  The simple sugars in these foods are often accompanied by lots of fibre, vitamins, minerals and valuable phyto-chemicals. 

On the other hand Extrinsic or refined / processed / added sugars unfortunately make up the vast bulk of the populations sugar intake. These are found in *table sugar, soft and fizzy drinks, sweets, cakes, pastries, some cereals and many processed foods and desserts.  They will provide you with a lot of 'empty' calories, meaning you get a surge of energy without the vitamins, minerals or fibre.  Quickly followed by a dip in energy and a need for more sugar.  These sugars therefore have the potential to destabilise blood sugar levels.

So I would aim to have my fruit either in the morning to help fuel my day.  Pre or post exercise, such in the case of the picture above.  It was a small banana, handful of grapes and blueberries with two tablespoons of Rachel's Organic Raspberry Low Fat Yoghurt and a sprinkling of 4 seed mix (sunflower, pumpkin, sesame and golden linseeds).  I'm also partial to a couple of wedges of melon or handful of berries and nuts as a snack throughout the day or before a meal.  Fruits that contain a lot of water are very low in carbs so are still okay on not very active days.

During my research came across this chap Frederic Patenaude, he has some interesting stuff to say on the subject (amongst other stuff), please click on the link http://www.fredericpatenaude.com/blog/?p=173 for The Top 10 Myths About Eating Fruit, also look for Part2.

Also look at this previous blog for the best times to eat your carbs and not get fat http://mw-pt.blogspot.co.uk/2013/04/the-best-times-to-eat-carbs-and-not.html

* Table sugar - I have highlighted table sugar because in my view table sugar is a natural product, I would have this over artificial sugar / sweetener.  Moderation is key.

So I hope I've made it crystal clear that fruit is wonderful, so go ahead and have a lovely bright coloured fruit bowl for tomorrows breakfast and start your day off with some zing!

All the best, till next time
Amanda

www.mw-pt.co.uk

Legs & Lungs workout in the Gym - No 8

As promised its body weight and rowing again :)

Did this the other day in the gym and posted to Facebook. And although I was slightly injured it was still such a good workout that left me pretty knackered but exhilarated at the same time, so had to share again. This particular day I was short of time so wanted to be in and out of the gym fairly quickly but wanted to get out of my comfort zone (like always) and hit a lot of muscles too.

So this routine is 10 x 2 minute rows with 30 seconds rest period.  Now when I say rest I mean its active rest.  Your going to alternate 10 high hand rows and 10 press up's.  The transition period from rower to floor has to be quick (it is your rest period, and the slower you take the less rest you have).  As I have a slight shoulder issue on my right I did narrow presses on the end of the water rower (which was a tad easier on my shoulder but got my triceps quite nicely!)

After 10 minutes of mobility and warm up, here I am on the Water Rower.  Love these new rowers, you really do feel like your on the water, funnily enough!  Very smooth strokes, now unlike the           Concept 2 rowers their isn't a damper setting so you have to rely on nice long power strokes.  But experiment with your stroke to find what works.  If I was on the Concept 2 I'd be looking for SPM's 28 to 30 plus and the damper setting on level 8.  If you don't know how to programme in timed intervals ask an instructor.


Now as rowing is mainly upper body pulling, my first body weight exercise was press ups, narrow and inclined as you can see.  This meant my pulling muscles could have a short recovery, but my core is still engaged.  It also shows that if you are carrying an injury (like I was) an exercise can often be adapted, no excuses!

Here we see me performing a wide stance prone hand row or high elbow pull.  This is a really great exercise for core and upper body strength.  Also a great exercise to do if you spend many hours seated.  This will help you pull your shoulders back and down and greatly improve their mobility.  In the picture I took a wider than hips stance to aid balance and stop me from moving my hips too much.  Although that said this exercise will definitely challenge your balance, which is not a bad thing, right?


Adaptions, the rower could be made harder with more intervals or less recovery time.  Made easier with less intervals or more recovery time.  Press ups are of course a very challenging exercise, my version was slightly easier and of course knee press ups are easier still.  Hand rows are a great exercise and as the main aim is to retract your shoulder blade I can't think of a replacement here. 
But a standing version would be a resistance band pull or retraction (again ask an instructor if unsure).

So there we have it, another great duo.  Give it a go along with the Burpee one and let me know which is your favourite :)

Till next time, all the best.

Amanda

www.mw-pt.co.uk








 

Are you carrying too much VAT to SCAT?

No we're not talking in monetary terms but 'fat' terms.  Let me explain further, VAT stands for visceral adipose tissue and SCAT stands for subcutaneous adipose tissue.  So which one do you think you carry more of?  Well if you look down and can't see your toes then your shape may be typically 'apple' shaped.  And you may be at risk of carrying fat viscerally (around your organs).  If you carry most of your weight in the lower half of your body such as around hips, butt and thighs.  Your shape may be referred to as 'pear' shape.  The 'pear' shape is said to carry a lower risk of obesity related diseases such as diabetes, stroke, high blood pressure and CHD. 

Now SCAT even though it does not impede on internal organs is a little unsightly and it doesn't have a preference to what kind of shape you have.  I have seen some toned and strong women with a little bit of 'bingo wing' and cellulite.  Men can also suffer with SCAT if you are a man with man boobs, sometimes referred to as 'moobs' then unfortunately this is  also SCAT.  Subcutaneous fat has also been linked with high levels of Oestrogen.  Please click on the link for an interesting read on the effects of hormones and weight loss/gain.  http://www.metaboliceffect.com/female-hormones-estrogen/

A simple and un invasive way to determine your shape and your risk of possible obesity related conditions is to take your waist to hip ratio. Divide your waist number by your hip number in inches. Although I must point out if you are seriously overweight or obese this could be detrimental to your health regardless of where you carry your fat.

Find the smallest part of your waist, usually somewhere between the top of your hip and your bottom rib.  Your hip measurement should be taken around your largest part i.e. your buttocks. 

Ladies your waist to hip ratio should be less than 0.8"
Gents  your waist to hip ratio should be less than 1.0"

Searching the Internet I have found that the so called 'ideal' is 0.7"

If after taking your measurement you find you are an 'apple' shape, here are 5 easy tips you can implement straight away to kick start reducing that number.

1. Drink more water.  Thirst is often mistook for hunger, so next time the hunger pangs come on drink a glass of water.  Wait for 10 minutes if you are hungry 'real hunger' then by all means eat something healthy.
2. Try and cut down on white carbohydrates, especially in the evening unless (see next tip....)
3. Starchy or white carbohydrates may be eaten after intense exercise as the sugar (broken down carbohydrates) will help replace the sugar (known as glycogen) in your muscles and liver (which is an energy source).
4. In regard to the above tip, exercise.  Now slow to moderate exercise will burn fat (as fat is burnt when oxygen is present) although it will not give you an after burn effect.  By all means it is a good start especially if you are new to exercise, BUT if you can do something that challenges you and gets you out of your comfort zone you will increase your endorphins and will feel great that you accomplished something.
5. Get support.  You may want to go alone, but having support from a loved one or friend will keep you motivated.  They will help keep you on the straight and narrow and offer support if you lose your way. 

If these 5 tips are a little too much to handle, try one or two of them.  Remember small steps all add up to achieving the end result.

Here's to your success, all the best.
Till next time
Amanda

PS If you are lady reading this I train a wonderful group of ladies in a Tabata style ladies only class outside in Rudgwick, West Sussex.  Some may be there for different reasons, but the thing they all have in common is that they are all beautiful strong and focused ladies!

For details visit http://www.mw-pt.co.uk/primal-patterns/The-Spare-Tyre-Workout
(now starts at 6.45)

Legs & Lungs in the Gym - Workout No7

A very tough HIIT routine that will improve both strength and cardiovascular fitness.  If you are short on time this (like all the other ones) hits all bases J

So we’re using one of my favourite cardio machines the ‘rower’ and teaming it with probably one of the most hated and feared body weight exercises, the ‘burpee’ (don’t panic I’ve added a regression below).  Set the rowing machine to ‘Row Variables’ and set up a rest period after each interval (if unsure ask an instructor).

 

1) Row 1a) Burpees	1000m x 10	Rest period 5 minutes
2) Row 2a) Burpees	800m x 8	Rest period 4 minutes
3) Row 3a) Burpees	600m X 6	Rest period 3 minutes
4) Row 4a) Burpees	400m x 4	Rest period 2 minutes
5) Row 5a) Burpees	200m x 2	Rest period 1 minute

 

As you can see it’s a toughie.  A descending or down ladder on the distance, number of burpees and rest period.  At the end you will have completed 3,000 metres and 30 burpees!!  That distance is pretty good, considering most gym goers would not even spend 5 minutes on there.  But 30 burpees is a huge accomplishment.

Now by all means please adapt as you wish depending on your fitness levels.  You could give yourself greater rest periods or a shorter distance or less burpees.  For example 5 lots of 500 metres with 5 minutes rest in between each interval to do 2 or 3 burpees would be a cracking start J

Now for the Burpee regression, you could step back into your press up position instead of jumping back and / or take away the jump at the end.  Or elevating your hands on a step would also make this exercise a little easier.

Don’t let a little old burpee defeat you.  Honestly people will be very impressed that you’re giving them a go.  Give it your best shot and let me know your thoughts. 

Stay tuned I've another bodyweight and rower workout to come :)

Till next time, all the best

Amanda

www.mw-pt.co.uk

HIIT - Legs & Lungs Workout At Home No 6

Here's a bodyweight legs and lungs workout that can be done anywhere as no equipment needed just your body :)  But if you missed the others then here they are;

http://mw-pt.blogspot.co.uk/2013/05/legs-lungs-workout-in-gym-5.html
http://mw-pt.blogspot.co.uk/2013/02/legs-lungs-workout-at-gym-4.
http://mw-pt.blogspot.co.uk/2013/01/legs-lungs-workout-in-gym-3.html
http://mw-pt.blogspot.co.uk/2012/12/legs-lungs-workout-in-gym-2.html
http://mw-pt.blogspot.co.uk/2012/09/quick-legs-lungs-workout-in-gym.html

Now your going to need endurance and stamina as this workout is both an ascending and descending ladder with an element of core strength as were going to do a slightly harder version of the plank, that I've named 'Walk the Plank' which your also going to do timed.

So the exercises are 'Y' or Prisoner Squats 10 - 2 and Spiderman Climbs 2 - 10 with a 10 second hold of 'Walk the Plank' after you have done both exercises.  So to clarify perform 10 squats then 2 Spiderman climbs then come back to standing then return to the floor for 'walk the plank', then repeat 8, 4 and 10 seconds and so on and so forth till you have finished.  The whole routine performed once totals 60 reps and a 50 second isometric hold exercise.  Rest for 2 or 3 minutes then see if you can repeat again.  Record your sets and better next time. 

Goes without saying but remember to perform some dynamic movements such as elbow, shoulder swings, hip circles, knee and hip swings, and ankle circles.  Start with small movements then make them a little bigger to warm up and mobilise joints.  Have plenty of water on hand and make sure you have enough room to enjoy the routine.

Teaching points - Squats

A little variation on the very functional squat pattern that will also improve the range of movement around the shoulder girdle and give a nice stretch to the middle and sides of your back.  As a quick reminder your normal squat pattern is to lead with the hips, send your bum out behind you like you are about to sit in a chair.  Keep the weight down through your heels, chest elevated and neutral back.  A 'Y' squat is funnily enough take your arms above your head so it looks like your making a 'Y'.  If you spend a lot of your time in a desk bound job or lots of hours in the car you may well struggle to do this as you will no doubt have tight shoulders, lats and back.  If it is painful (speak to a physio) or uncomfortable you may prefer 'Prisoner' mode which is slightly easier.  This is simply placing your hands behind your head, try and keep your elbows wide. 

Teaching points - Spiderman Climbs

A great exercise for improving mobility and range of movement around your hips and pelvis as well as strength around shoulders and back.  Action - from standing, feet hip width apart, soften knees slightly as you bend forward to touch the floor with your hands. Continue to walk out until you are in a press up position.  Hands underneath shoulders, nice straight line from your head to your heels.  Now bring your foot from behind up towards the outside of your hand / arm.  Let your hips slightly sink towards the floor.  Alternate sides.  Use your range of movement, if you can only bring your foot towards your waist then that's fine.  You will find the more you do this exercise, your flexibility will improve and therefore your range of movement will also improve. 

Teaching points - Walk the Plank

Here we are taking our body into an extended plank with straight arms.  Start this exercise like the Spiderman Climbs above, just keep walking your hands away until they are past your shoulders.  This is an advanced exercise.  Please use caution if you have lower back problems.  If you prefer to hold a normal plank on your forearms that is perfectly fine and just as good a core exercise.  Another option would be plank with a leg lift.  Hold each leg up in turn a few inches off the floor for 5 seconds.

Finish with some stretching.

So there we have it, No 6 give it a go and let me have your comments.

All the best, till next time
Amanda

www.mw-pt.co.uk

Introducing THE SPARE TYRE LADIES ONLY WORKOUT

It's finally here, my take on a Boot Camp, but Boot Camp with a difference.  No endless press ups, running around fields or brutally being shouted at by a drill sergeant!  Instead we are talking Boot Camp Tabata style.  What's this you ask?  Well Tabata is 8 x 20 seconds effort with 10 seconds rest repeated for 4 minutes.  It is challenging and at the same time incredibly rewarding, there's nothing like it :)

We will be using an array of fitness equipment such as kettle bells, tyre flipping, wall balls, battling ropes, suspension trainers, sleds pull's, ladders and best of all it's a ladies only class. The equipment may not be typical of what you would find in many gyms, that's why this class is a must especially if you do the same old routine.

Think out of the box and live a little!

This class is based on functional movement patterns, it is low impact and suitable for most abilities (although high blood pressure and CHD may be contra-indication's, if you are unsure please get in touch). 

From participating you will also receive the following benefits:

• Fire up your metabolism to boost long term fat burning.
• Burn fat while building muscle.
• Build strength and power.
• You'll reduce your risk of injury as your body will move more efficiently.
• You'll save yourself a lot of time, one of these workouts will burn more calories than two long slow cardio gym workouts!
• You'll leave feeling exhilarated, strong, empowered and excited for the next session!

So come on ladies, step away from the Cross Trainers.  Come and join a small group of like minded ladies all there for the same reason; to build muscle (please don't panic, you won't turn into Miss Universe!) burn fat and build confidence.  In a nutshell lets get;

FIT, FIERCE & FABULOUS!!

Where - CNC House, Guildford Road, Bucks Green, Rudgwick

When - Starts Monday 5th August 7.30 - 8.30pm

How much? Just £5 per hour session OR Buy 5 get 2 FREE!

All ladies referring to this blog gets their session free :)

Want results from training? Then apply this one thing......

When it comes to working out I have found that clients get constant results by applying and continuing to 'overload' their bodies. 

Basically in a nutshell for your body to respond and adapt you must apply a stimulus or load and continue to apply for further adaptations to take place.  This is why many gym goers that have had the same routine for months on end get bored, there bodies go into a plateau and stop making improvements.  If they just added a little variety to their programmes, it could be as easy as trying a different programme on the treadmill with more incline, or adding more speed.  If you are a lady that does visit the free weight section (yey!) try lifting something heavier so you feel challenged to do 3 sets of 10 reps for example. 

Often little changes can be enough to get you excited about your routine again.  If you are overweight and perhaps the gym is not your scene yet, here are some 'overload' ideas you can implement into your daily activities.

1. The weather is ideal for getting outside.  Walking is a very good start (you will burn some fat, as fat is burnt in low moderate activity when oxygen is present).  So set yourself a target, perhaps around the block is 1 mile.  Week 1 you are going to walk around that circuit once on say 2 - 3 days of the week. Week 2 aim to walk around twice, this doesn't necessarily have to be done at the same time.  You could do it once in the morning and once in the evening or different days, again aim for 2 - 3 days of that week.  Week 3 you could aim for 3 times or better your times from the previous week (a stopwatch would be ideal as you can also write down your times in a diary or note book).  You will pay more attention to something that is written down. 
2. Similar idea to above, walking out with a 'pedometer'.  We are told we should be doing a minimum of 10,000 steps per day.  So using this as an eventual goal you could start with 2,500 steps for example Week 1 on say 3 days of the week.  Aim for 5,000 steps on 2 days of the week and perhaps the weekend see what your maximum number of steps is.  It's surprising how quickly they add up.  (Note 3,000 steps is roughly the equivalent of 30 minutes walking).
3. A trip to the supermarket, if you use your car (which sadly many of us have to) aim to park in the furthest most place in the car park, not near the front entrance.  Also rather than bring your shopping back to your car in the trolley, carry your bags.  This will work both your heart and lungs (because if its heavy you may get out of breath) and you are putting some positive stress through your bones.

Each week you have applied the principle of overload as you are asking your body to do a little more each time.  All of these will lead to positive changes, which you can easily progress (well at least the first two).  You'll start to feel lighter on your feet, better in yourself and more motivated.

Remember small changes add up to making the bigger picture, here's to your success.

All the best
Amanda

www.mw-pt.co.uk