Stress Awareness – Week Beginning Monday 29th April 2019

  • April is National Stress Awareness Month so I just wanted to highlight the importance of dealing with your stress as it can impact on your weight loss.
  • Some people lose weight when they are stressed and some people put on weight when they are stressed; either way it is not good for your health.
  • When you are stressed the body releases the hormones adrenaline and cortisol.
  • Traditionally stress (and the release of these hormones) is related to legging it from a sabre-tooth tiger not because your child has just carved their name into your coffee table or because your 16 year old daughter has just announced she wants to be a dancer in Vegas.
  • Because of this your body has evolved to crave energy dense foods like chocolate or crisps at stressful times to help you RUN.
  • Now back when you had to leg it from the sabre tooth tiger you would have burnt off the calories but now when you’re telling Freddie to sit on the naughty step or explaining to your daughter that all that glitters isn’t gold in Vegas, you don’t burn as many calories.
  • By being aware of this it may help you to stop before you stuff yourself but it may also help you to understand WHY you are not losing weight.
  • Don’t stress yourself out further by getting upset that you’re not losing weight. Take a step back and take a deep breath. Keep exercising. Talk to your instructor.
  • If you are stressed remember these important stress reducing tips:
  1. Exercise reduces stress levels and burns calories at the same time.
  2. Connect with people – a problem shared is a problem halved.
  3. Have some “me time”. Set aside some well-deserved time for yourself.
  4. Avoid unhealthy habits like alcohol, smoking or caffeine.
  5. Look for the positives in life. Work out the things you’re grateful for and remind yourself of these regularly.
  • For more information on stress visit www.nhs.uk

Easter Survival – Week Beginning Monday 15th April 2019

 Not long until Easter, and we’re all looking forward to a long weekend and, of course, to traditional Easter foods … hot cross buns, roast lamb for dinner, and plenty of chocolate in between.

Have you found yourself thinking “I may as well give up the diet for a few days; after all, it’s only one weekend?”

Here are some tips about enjoying Easter without letting your health and fitness suffer:

  1. Don’t start Easter too early. It seems like the shops have been full of Easter goodies for months. Hot cross-buns are stacked everywhere, along with Simnel and chocolate cakes, and shelves upon shelves of chocolate eggs. People have brought boxes of chocolates or cakes into the office or when they visit you and you figure just having one or two won’t hurt – you know that’s fatal!
  2. Set a rule for yourself: no hot-cross buns before Good Friday and no chocolate eggs before Easter day. The wait will make the treats seem even more special and the first hot cross bun of the year is a great way to celebrate Good Friday and begin the long Easter weekend.
  3. Spend on quality rather than quantity. Most supermarkets have hot-cross buns on offer at the moment but do you really need twelve so-so buns for just you, or you and you partner? Instead of buying multipacks, by one or two really good buns.
  4. The same principle applies to chocolate. Rather than grabbing the small children’s eggs, have something gorgeous and a bit decadent. There are some amazing hand decorated eggs now available and even I have to eat something that beautiful slowly!
  5. Make the most of your bank holidays by doing something active. The four-day weekend is a great chance to be a bit more energetic than usual. A walk or cycle ride with your family helps everyone stay active, and if you have children, don’t just sit and watch at the adventure playground, swimming pool or ice-skating rink. Remember Saturday class will still be running even if there are no classes on Good Friday or Easter Monday.
  6. If you’re going away for the Easter weekend, have fun exploring somewhere new. Go everywhere you can on foot; you’ll no doubt come across some hidden gems that you’d not have noticed from a car.
  7. Get straight back into your usual routine.The biggest risk to your healthy eating is not the indulgences of the four-day weekend; it’s the opened chocolate eggs in the house, the leftovers from big family meals, and the inevitable return to work (and the unwanted Easter chocolates that colleagues keep trying to palm off on you). Try getting back to your healthy ways/normal way of eating from first thing Tuesday. Take a healthy packed lunch to work, fit in some exercise and plan something light and easily digested for dinner, to give your body a chance to recover from sugar-overload.

Why do you come to class? A little survey. – Week beginning Monday 8th April 2019

We need your help.

  • We need to raise the profile of certain classes and tell people about what we do.
  • In order to do this I have put together 4 questions which we would love for you to answer.
  • If you feel comfortable having your name (first name only or whole name or just initial) on our marketing then please put it at the top of your sheet.
  • The four questions are:

What is the problem/challenge that coming to Philippa Aldridge Fitness solves for you?

What reservations (if any) did you have before coming along to your first class?

What is it like to be part of Philippa Aldridge Fitness?

What’s the one best result you have got from coming to Philippa Aldridge Fitness?

  • We realise that for some of you it may have been a very long time ago when you first came to class so feel free to leave a question out if you so wish.
  • There is space to add anything else that you would like us to know.
  • Please take the slips home and bring them back next week or feel free to complete them at the end of class. Please return completed slips to your cashier or instructor.

We hope that this survey will give us some quotes we can use to market our classes and to spread the word further about what we do and how we help people.

Thank you in advance.

The Super Splendid Spring Spectacular – Week Beginning Monday 1st April 2019

  • Starts Monday 1st April and finishes on Monday 13th May 2019
  • Draw will take place on Wednesday 15th May 2019 so please make sure you hand all completed booklets by then.
  • You need to fill in name and dates on front and back.
  • The idea is to get the squares/points (inside the booklet) signed off for doing various things.
  • All points are doubled.
  • Also you can obtain 20 points for sharing any of our FB posts regarding our classes
  • If you don’t want to deliver the leaflets then please ask return them rather than throw them away.
  • If you want to deliver more than 25 leaflets then brilliant! – you get 20 points for every 25.
  • The whole point of this spectacular is to help keep you coming to class; it’s a bit of fun; you can win prizes; and it helps us to spread the word about our club which inevitably maintains its longevity.
  • This year’s “bribe” is not Mini eggs (people moaned last year that I gave out chocolate) but a night time tea bag to aid sleep; a mint tea bag to aid digestion and a little bar of chocolate as a treat.
  • Thank you, as always, for all your help.

Are you tired of putting on weight? The story of four hormones! – Monday 18th March 2019

  • Are you tired of putting on weight? The problem could be that you are just plain tired!
  • Did you know that women who are deprived of sleep have been found to eat an extra 228 calories in a day and pick fattier snacks - is this you? If you sleep for five or less hours a night it means that you have more time to eat but there is more to it than that!
  • Losing sleep affects your metabolism which means that you have less energy to burn off calories. If you even miss sleep for one night your metabolism can be lowered by as much as 5 – 20 % the next day.

Let me tell you the story of four hormones; good and bad.

  • Introducing hormones Ghrelin and Leptin.
  • Why do we overeat when we miss sleep? It can be down to two hormones – ghrelin and leptin.
  • Ghrelin – stimulates our appetite
  • Leptin – tells our body we are full
  • If we have too little sleep – we have too much ghrelin making us crave food and too little leptin causing us to not feel as satisfied when we are full.
  • Bad combination leading to weight gain! Try to get a better balance between them.
  • Let me introduce another hormone - Cortisol
  • Lack of sleep raises the stress hormone ‘cortisol’ in our body and can lower our blood sugar levels (increasing insulin resistance).
  • The combination of these both factors can lead to fat retention and increased risk of type 2 diabetes.
  • But we can fight back with another hormone – melatonin - a good hormone!
  • A good night’s sleep could be the answer to being slimmer!
  • To get a good night’s sleep we need to raise our levels of melatonin which is a sleep inducing hormone (comes from serotonin).
  • Some ideas to get more melatonin:
  1. Avoid stimulants – say no to alcohol, caffeine and even dark chocolate as they stimulate the brain and suppress melatonin levels. Definitely after 3pm but preferably after 12 noon. That means drinking your alcohol before noon!
  2. Balance blood sugars – eat three meals and two snacks (optional) each day.
  3. Boost your serotonin foods and so in turn increase melatonin: turkey, lean red meat, bananas, tuna, shellfish, brown rice, oats and nuts and seeds.
  4. Switch Off – turn off the tv and unwind ½ hour before bed. Destress with a cup of camomile tea before bed and keep a notebook by the bed to write down anything bothering you.
  5. Get lots of magnesium as this can help serotonin production and control insulin. Include foods like dark green leafy vegs, spinach, kale, legumes.
  6. Turn off the lights – keep the bedroom as dark as possible
  • So sleep tight everyone tonight –try to get a balance between leptin and ghrelin, reduce cortisol and lots more melatonin! Perhaps it will also help us drop those pounds quicker too.

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