Exercise for Everyone. No Gimmicks. NO GIMMICKS!

Exercise Month:Simple and Effective..Oh, and cheap!

Fresh Air, Vitamin D and Sensory overload outdoors

It should be simple for us all to exercise, no expensive gym membership used once a year, no bulky fitness Equipment shoved into one corner of your spare bedroom or hidden at the back of your Garage, or covered in cobwebs in a conservatory or out house......just well fitting suitable training shoes, appropriate clothing, some water to drink and possibly a few other accompaniments depending on the time of year.

Some simple exercise each day, or every day, even if just a simple but effective walk which l mentioned in an earlier blog post, http://rayofsunshinenutrition.blogspot.com/2010/11/walkdont-run.html "Walk..........................Don't run, can have an amazing affect on physical but also mental health and wellbeing.

For me, having given up the gym 5 or so years ago now, getting out into the great outdoors for a run or a hearty walk, even if for just 20 minutes is better than anything any Gym session can offer.....in my humble opinion that is.

National Trust Green Gyms

 
So it was with great delight recently that the National Trust in the UK, the fine preservers and guardians of national countryside, coastline and historic buildings, were promoting a very simple outdoor fitness plan for all to try encompassing some stretching, running and Calisthenics with the aim to get more of us outdoors in the fresh air, whatever time of the year, becoming active and helping to improve our health.

Warm up and stretching just as important outdoors

With Research on the benefits of outdoor fitness having been highlighted by a team at the University of Essex, UK, lead by Dr Joe Barton, a sports specialist, and an exciting programme devised by British Outdoor training company, Eco Fitness;

http://www.ecofitness.co.uk/index.html, the National Trust have thrown off the shackles of it's normal public perception and associations and come up with something that maybe very beneficial to many people when considering what exercise to do.

 

Park, forest, hills, beach....where would you like to try it!

Check out some of their plan and their outdoor health & fitness promotion!



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Outdoor gym – Exercise Plan

Exercising outside is priceless, even at this time of year when many of us just want to stay inside and hibernate.

Just five minutes in the outdoor gym every day can lead to an immediate improvement in mood and self esteem, as well as physical fitness.

This 31 day plan has been designed to give you a real sense of enjoying the outdoors, freedom and refreshment to kick start the New Year (or Any time of the year) energised and invigorated.

So, fill your lungs with fresh air and take in the sights and sounds of nature as you jog, skip, run, jump and lunge. While enjoying the outdoor gym you’ll discover a great fun way to burn fat, tone up, de-stress and improve your inner strength and stamina. By following the plan below, and eating healthily you should lose any Christmas weight-gain and feel mentally fitter too!

Benefits:

• Training outdoors can burn up to 20% more calories!

• Outdoor workouts are even more challenging- due to working harder with uneven surfaces and the natural elements.

• Outdoor training provides the perfect total body workout!

• Training with the uneven surfaces improves your balance and core skills.

• Provides us with essential vitamin D, which helps us maintain strong healthy bones, by retaining calcium, not forgetting a healthy glow!

Why not exercise with friends

Top tips for exercising outdoor include:

• Wear plenty of layers. Training outside is unpredictable, the weather conditions change frequently. Wearing layers insulates the body and keeps you warm.

• Be seen, be safe. Wear a high-vis jacket so others can see you.

• Buddy up & train with a friend or family member and make exercise a social occasion too!

• Carry a mobile phone at all times in case of emergency.

• Be aware of your surroundings, the terrain, environment, wildlife & any livestock.

• Water – drink plenty. Hydration is very important not only in the hot conditions but in the cold too.

• Towel – training with a towel is a great tool, especially when it rains!

• Gloves - will keep your hands warm and offer a little protection from the outdoor gym.

• Take with you a Torch or head torch – if you’re training after work you don’t want to get caught out in the dark.

Don’t be wet!

Whatever the weather you can do some sort of activity and exercise. So if it’s raining, try not to be put off. Wearing the right clothing will mean you can still get outside and feel the benefit. It’s just a case of being prepared. You’ll still feel great afterwards.

If it snows!

Wrap up warm and keep active. The snow will bring a whole new dimension to your work out. If it snows during the winter months, adapt the plan accordingly:

• walking in the snow is more challenging to your core

• snowballing is great fun for all ages and a great upper body workout too

• dust off the sledge, sledging up and down hills is the perfect way to burn calories

Whatever the weather, dress appropriate and exercise anytime

The plan

Much of the activity below is based around walking, jogging and running.

But, if you suffer from dodgy knees, have any hip or general joint problems, then we recommend trying Nordic Walking. It reduces the strain on joints by 30% plus it will burn over 40% more energy than ordinary walking, and give you a total body work-out.

Nordic Walking mimics the movements of cross country skiing and the introduction of two poles ensures that the upper body is given a workout.

It uses 90 per cent of the body’s muscles, toning the arms, particularly the triceps, chest and waist, as well as legs and bottom.

Nordic Walking, ever popular and a better option for some.

We’ve included Nordic Walking in our plan, but if you do suffer from joint problems, and wish to do more, visit http://www.nordicwalking.co.uk/

If you want to know what calories you’re burning, visit

http://www.webmd.com/diet/healthtool-fitness-calorie-counter

Starting off

Find your nearest green outdoor space, Park, Forest, Hills, beach, Cycle/walk Track

Warming up

Before any exercising (outside of walking) follow these basic steps.

Stretching, warming up, cooling down....and Tree Loving!

Warm up by walking briskly 5-10 minutes. Perform the exercises below for 60 seconds each:

• Squat reach

• Jumping jacks

• Rotations

• Step backs

Cooling down

Cool down by jogging or walking slowly for 5 minutes. Hold each of the stretches below for 30-45 seconds:

• Calves

• Hamstrings

• Quads

• Hip flexors

• Chest and shoulders

• Triceps and biceps

Q. How do you know you’re working hard enough to gain benefits from exercise?

A. A good guide to getting benefits from exercising within your training zone is when you can no longer hold a conversation with the person you’re exercising with

Don’t forget:

• Exercising with friends is a great way to stay motivated and is a sociable way to get fit

• Mix your routines – that way you won’t get bored

• Encourage your work colleagues to join in – a lungful of fresh air at lunchtime gets the oxygen flowing!

• Keep fit as a family – that way everyone can be involved, set goals and share their achievements

Enjoy the great outdoors...but watch out for Private land!

For the complete Programme to Download and use see the National Trust Outdoor Gym:

 http://www.nationaltrust.org.uk/main/outdoor-gym.pdf

For the more adventurous of you looking for some expert advice, help, motivation and the chance to buddy up with others looking for the same king of Fitness/Exercise experience, these alternative outdoor options may appeal:

http://www.regimentfitness.co.uk/

http://www.ecofitness.co.uk/

http://www2.btcv.org.uk/display/greengym

http://www.lisafoleyfitness.co.uk/friends-you/national-trust/

http://www.nationaltrust.org.uk/main/w-global/w-localtoyou/w-eastengland/w-eastengland-outdoor-gym.htm

http://www.newyoubootcamp.com/

http://www.bordersbootcamp.com/

http://www.fitfarms.co.uk/

http://www.armybootcampfitness.co.uk/

http://www.born2move.co.uk/

http://www.britmilfit.com/

http://www.theworkoutcompany.co.uk/outdoor-fitness-training.html

http://www.greenwichpilates.co.uk/Running-Mummies.aspx

http://www.acceleratehealth.co.uk/classes.php

So Training shoes out, Tracksuit and Fleeces at the ready, water bottle full......Rocky music playing in your ears....

Time to get outside..........

Choose your outdoor shoes and Clothes Carefully....headband is optional!

Don't say l didn't warn you if lot's of kids start running behind you...and watch those steps when your Shadow Punching!

Happy Exercising.

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and the potential of Exercise outdoors and the environment that surrounds you, come and visit me at my clinic and see what positive changes maybe suitable for you.

Get Fit and Healthy in 2011 

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Spills, Thrills and Christmas Bellyaches

Time to celerbrate after a hard year

Here we are again…..December, the one month where clear rationale goes out of the window, l mean, would you normally eat 3 days worth of food in the space of a few hours!

Whether is maxing out your credit and store cards, putting Now That’s What I Call Christmas Vol 278 on loop in the car or workplace, wearing novelty hats and jumpers, trebling your daily alcohol intake, everyday…..for a month (because it’s ****CHRISTMAS*****), or consuming every possible Canapé at every possible Christmas party you can get invited to (or not as the case may be), normal behaviour and logic in the heady month of December has less and less foundation with the majority of people, men being no exception, all with the consequences many feel for the following 11 months, every year, without fail!

December fun, Christmas Gluttony & New Year Excess

On the big day, 25^th December it’s believed most of us can consume up to and beyond 6000 calories, or the equivalent of three days food, yet for many of the us, the whole of the Festive month can be one big calorie fest as we wind down on a tough year and relax body and mind, only to pay for it come the New Year. Oh what fun we had, oh how we pay for it.

Studies suggest for the 4 weeks of December, average weight gain is at least 5 lbs (2kg), about 500 calories extra a day!

As a Nutritionist, l am not normally one for calorie counting, yet seemingly Christmas holds different rules for many, so why not me.

Whether that extra Canapé or 6, extra sausage roll or that whole tub of Pringles, not to mention losing track of our wine and beer intake, ways of avoiding that New Year payback maybe easier to ascertain than we think…..but l shall leave that choice to you.

Tough Year....Enjoy the Fizz!

Party Time

Everyone is an individual, so make individual choices, about food, diet, health and fitness, start now by making the right choices during the festive season that still make this time enjoyable and make fitting into that Dinner jacket and trousers less of an military exercise.

High-fat nibbles and party food can be tasty but disastrous when it comes to attempting to put a cap on excess fat consumption.  Endless Canapés containing 5g or more of fat are common place, as is the ease of consumption which for many is the equivalent of a full meal, which many tend to have before or after anyway.

Each little office snack will add up

• Keep a small diary of what you have eaten during the day and snack healthy accordingly before the office party on some extra healthy cereal or other options (bowl of porridge, fruit salad, mixed nuts, fruit smoothie, oat cakes, houmous, avocado) so you don’t arrive hungry at the party or function.
• Studies have revealed that the greater choice of food on offer at functions and festive parties can indicate a greater tendency to consume more calories. So whilst there, stick to some smart choices such as dips, croudites, salads with lean protein such as the smoked salmon, maybe early consumption of turkey or prawns, good salad selections, mixed nuts and dessert choices such as fruit, or possibly ice cream
• Alcohol consumption may stimulate appetite as well as weaken the resolve not to over consume on all those Canapés, Vol-au-vent’s and profiteroles, so any good intentions in trying to stay on the straight and narrow whilst making clever food choices are likely to be thrown out of the window if too many free glasses of bubbly and Shiraz are consumed before hand.
• Drinking a small glass of red wine provides about 85 calories, so make sure of how much you are actually drinking and put a polite hand over the glass when someone comes round to refill before it’s empty…refill yourself and stay in control. 
• Thinking of your Liver, and your waistline, try alternating every alcoholic drink should you choose to indulge, with a soft drink or sparkling water.
• Some fruity mulled wine made fresh or a Bloody Mary, staying easy on the vodka, the Tomato juice is packed full of vitamin C and also Lycopene, linked with possible protection against prostate cancer and heart conditions, as well as the less well known, Factor P3, that inhibits blood platelets from clumping together casing potentially harmful blood clots.                                                                                                  

Walk and still get your Vitamin D

Don’t talk yourself out of exercise in the run up to Christmas, despite dark days and endless opportunities to party, take a lunchtime walk for some fresh winter air and possible chance for some health enhancing Vitamin D from what winter sun may be possible. Whether it be a local park or city square, riverside walk or whatever your local environment other than your office provides, get out and improve mood, boost circulation and metabolism and lessen cravings and the feeling of overindulgence.

Christmas Spread or Eye's bigger than your Belly!

Christmas Dinner

So with the potential for the equivalent of 3 meals worth of calories in the space of a few hours there are several ways to trim the fat and to look at cutting potential calories whilst still enjoying one the nicest meals of the year with who ever and wherever you may be spending Christmas.

Great lean meat all year round

• The turkey: Best roasted, Turkey’s best quality is that the fat can be easily removed making it a very lean source of good protein, low in fat, which by removing the skin will save about another 50 calories per portion.
• High in protein, Turkey is a very good source of the mineral selenium, as well as Phosphorous, Zinc and B Vitamins, B3 (niacin) and Vitamin B6 (pyridoxine) needed for energy production.
• Turkey, like many sources of good, lean protein also contains quantities of the chemical Tryptophan, an amino acid, a precursor of the hormone melatonin that helps regulate sleep. Despite this, the sleep factor that hits most people after the Christmas dinner is more likely down to the general over consumption of food and some of those 6000 calories, mainly higher-carbohydrate foods.
• Good lean protein sources such as Turkey, as well as chicken, fish, eggs and nuts contain the amino acids Glutamin, taurine, methionine and N-acetyl-L-cysteine (NAC), which are important for the health of the Liver, very important at this time of the year considering potential alcohol consumption 
• Look for an Organic, Free-Range, Free-Roaming Turkey (www.Abelandcole.co.uk, www.riverford.co.uk, or from Waitrose online, www.waitrose.com,  www.sheepdrove.com).

Finest British Sprouts

• With excess amounts of red meat intake linked to increased risk of colon cancer, Turkeys white meat is a lot more desirable, and with it’s high protein amount can help post-meal insulin levels within a desirable range
• Turkey is apart from High protein, is Low GI (Glycemic Index), which is helpful in trying to obtain balanced blood sugar and sustained energy levels.
• Think of replacing traditional sausage-meat stuffing with a chestnut or a fruit-based version. A stuffing version with wild rice, mushrooms, walnuts, dried fruit and herbs and spices is also a nice alternative
• Choose a variety of vegetables such a liver friendly Broccoli, cabbage, garlic, leeks and onions, as well red cabbage containing anthocyanins, which cause the deep red colouring from plant pigments said to have antioxidant properties
• A selection of roasting vegetables such as purple potatoes for something different, sweet potatoes, parsnips all should be cut larger than normal to increase there surface area and absorb less Fat, partly steamed, brushed with olive oil and then finish off in the oven. Olive oil is lower in saturates and better option than some other fats that can be bad for cholesterol
• The Famous Brussel Sprout: A good source of Vitamin C and Folate, good for the heart as well as the digestive system due to its fibre content. Definitely as Seasonal Superfood!
• Think of low fat gravy instead of a ready-made version, which may have a high salt content. Use Turkey juices, wing tips and giblets or a separate chicken broth. Add carrots, onions, chopped celery, fresh herbs such as Rosemary and fresh thyme, salt and black pepper to taste. Heat broth and add mushrooms as an addition.
•  High salt in ready made Gravy may increase blood pressure in susceptible individuals
• Use lots of chopped fresh herbs, lemon or lime zest and juice rather than adding too much salt or butter whilst cooking. One Teaspoon of butter can add an extra 40 calories. Dress vegetables that have been steamed with chopped garlic, fresh herbs, finely chopped red chilli as a hot alternative, a dash of honey and red wine vinegar, mixed together with some lime or lemon juice. Not everyone likes Gravy and this could be alternative or extra addition
• Dessert: A traditional Christmas pudding is fairly low in fat, but can be high in B Vitamins, potassium, Iron and calcium from nuts and dried fruit. But instead of cream or Brandy butter, try low fat creek yoghurt with vanilla paste, cinnamon and nutmeg, or custard made with semi skimmed milk for a low fat variety
• Avoid the pitfalls of too many Trans Fats from those tins of biscuits, abundance of mince pies and crackers that accompany the cheese board  
•  Alternate alcohol with soft drinks such as Tomato juice or sparkling water, but a good quality Organic wine, Red wine containing beneficial Polyphenols may help protect against disease due to it’s antioxidant effect.
• However, Alcohol is high in calories so we need to watch intake that may lead to excessive weight gain at this or anytime of the year, and the potential for higher blood pressure and damage to Liver.

All in moderation of course!

  Christmas Snacks

From the time our work breaks up for how ever long that maybe, after the Christmas Eve carols, or before the Christmas Day movies, Boxing Day to New Years Day snacking can add on those extra calories, but again, making the right choices during the period can be very important

Nuts a great healthy festive snack

• Smoked Salmon: Providing Omega-3 fatty acids important for heart health, but eat in moderation. Wild tinned salmon is a great alternative for salads and healthy sandwiches when visitors arrive. 
• Dates: Low in fat and high in Fibre, with good sources of potassium and Iron
• Satsuma: Good source of VitaminC 
• Figs: High in soluble Fibre and good sources of potassium, calcium, magnesium and Iron 
•  Nuts (walnuts, hazelnuts, Brazil Nuts, Almonds): Good sources of potassium, calcium, magnesium, iron, zinc, Vitamin E and selenium found in Brazil nuts 
• Chocolate; Can be high in fat, and calories, dark Chocolate however with a Cocoa content of 85% can provide bioactive substances such as polyphenols, as well as a good source of iron and calcium. Good in moderation

85% of Gods Finest dark

Those Post Christmas day Blues

Those post excess days feeling hungover, sluggish, bloated and tired, you could try some of the following tips to help you revive:

Get a pick-me-up

• Increasing fluid intake will help keep the body hydrated, or rehydrated if suffering from too much excess alcohol. Dehydration can worsen hangover symptoms as well as having a negative affect on digestion. Water intake with some freshly squeezed lemon, fruit smoothies to help raise Blood sugar levels can all help
• Fruit salad with natural yogurt
• Avoid too much caffeine
• Avoid salty, fatty or spicy foods that might irritate the stomach
• Avoid alcohol
• Plenty of sleep. During party season, make sure some nights are early nights that help keep the batteries recharged for when you do have those late nights, with studies also pointing to lower body mass index (BMI) for those who do get the right amount of sleep

Get your sleep in between the fun!

 

 

 

 

 

 

Keep Active keep Going

Exercise is a great blues-beater and mood lifter and therapy for depression, as 3-5 times a week of exercise for about 30 minutes or more will help boost brain hormones that affect mood and stimulate cell regeneration. 

Winter sun to blow away the blues

A good brisk walk in the hills, on the beach, around the park or forest can be just as affective if not more than a gym session to raise metabolism, boost fat burning and muscle production. 

Visual stimulation of open countryside and nature and the feeling of fresh air in the lungs can have a great affect on mood and stress levels, as well as improving digestion, liver function and possible weight reduction when being able to control food choice and consumption.

Fun and Exercise to be had this Festive Season

With an abundance of open-air ice rinks appearing during the festive season a great allround workout to do with family or friends can be a good alternative to gym sessions and classes during this time of the year.