WHAT MOTIVATES YOU? – WEEK BEGINNING MONDAY 6TH JANUARY 2020

  • So what motivates you?
  • Why do you come to class?
  • Are you here to get rid of some weight?
  • Are you here to get fitter?
  • You may have answered yes but WHY do you want to get rid of some weight? WHY do you want to get fitter?
  • The answers to these questions will keep you going and keep you motivated even in your darkest moments.
  • You may want to get rid of some weight as you have a wedding dress to get in to.
  • You may want to get fitter as you know it will reduce your lower back pain.
  • You may want to exercise to ensure you stay flexible and mobile as you get older.
  • You may have a holiday coming up so you want to be more toned as well as shedding a few pounds.

Here are a few phrases to help you stay on track:

  • Every journey starts with a single step but you’ll never finish if you don’t start.
  • Small daily improvements are the key to staggering long term results.
  • When you feel like quitting, think about why you started!
  • The only bad workout is the one that you didn’t do!
  • You can feel sore tomorrow or you can feel sorry tomorrow YOU CHOOSE!
  • Be stronger than your excuses – if you want to get fit, you have to give away only one thing – YOUR EXCUSES!
  • What you eat in private you wear in public!!
  • Your summer body is built in the winter.
  • Nothing worth doing is ever easy; this will be hard but by golly it’ll be worth it!
  • Do not reward yourself with food. You are not a dog!

CHRISTMAS SURVIVAL TOP TIPS – WEEK BEGINNING MONDAY 16th DECEMBER 2019

  • In 2015 we asked you to give us your top tips for Christmas survival.
  • We collated all the tips and here’s a little reminder for you.
  1. Try to have proper meals
  2. Avoid pastry.
  3. Drink your 2 litres of water.
  4. Enjoy the parties but be very careful before and after.
  5. Don’t overfill your plate or use a smaller plate.
  6. Get out in the fresh air and walk – too much time spent inside will make you sluggish and more likely to crave sugar in an attempt to raise energy levels.
  7. Enjoy it, be merry, have 2 weeks off and get back on track in the New Year.
  8. Do extra exercise to burn off excess calories.
  9. Make sure you drink water in between each alcoholic drink.
  10. If you don’t buy it in the first place then you can’t eat it!
  11. Eat before you go to parties so you don’t have to eat there.
  12. Don’t feel that you have to “finish it off”. Unopened and in date food can be handed in for our collection for the Abingdon, Didcot and Wallingford food banks.
  13. Have a little of what you like rather than a lot!
  14. Learn to say “NO!”
  15. At a party, “PARK” your wine so it isn’t constantly being topped up.
  16. Buy quality not quantity.
  17. Make sure you fill up on vegetables first.
  18. Limit yourself to 3 or 4 days only when you have alcohol. The rest of the time offer to drive so you can’t drink.
  19. Watch the carb based foods!
  20. Chocolate, cakes and mince pies are only for when visitors come and not for all the time.
  21. Always ask yourself “Is it worth it?” You don’t want to feel cheated.
  22. Don’t just eat and drink for the sake of it or because it is there.
  23. Remember how you feel NOW before the festivities – do you want to feel this way in January? If yes then don’t stuff your face!
  24. Wear tight clothes to any parties or meals. That way you can’t over eat!
  25. Be strong!
  26. Remember how hard it has been to take off each pound you’ve lost so far.
  27. Just because everyone else is eating rubbish doesn’t mean you need too.
  28. Don’t stand near the food!
  29. Watch the sugar!
  30. Make soup and use it to fill you up.
  31. Have what you like for two days but then back on it the rest of the time!
  32. If all else fails – CANCEL CHRISTMAS!

THE BEST GIFT THIS CHRISTMAS – WEEK BEGINNING MONDAY 9th DECEMBER 2019

  • As Christmas approaches many of us will be thinking about the best gift we can give our family and friends, I’m sure many of you have all of your presents sorted but have you thought about yourself?
  • What present will you be giving to yourself this Christmas?
  • Many of us forget about ourselves. We are always last on the list. But this year make that change and put yourself first.
  • This isn’t about being selfish. It’s about remembering that if you want to look after others, whether those others be family, friends or the people you come across in your work, then you need to be in tip top condition.
  • YOU CAN’T POUR FROM AN EMPTY CUP.
  • ALWAYS FIT YOUR OWN OXYGEN MASK FIRST BEFORE OTHERS.
  • Some of you will already know this stuff but for me (Philippa) it’s REALLY become clear in the past few months. Continuing to put everyone else’s needs before my own has meant that I was poorly for longer than I should have been.
  • So this Christmas make sure you give yourself a present. Make sure you are a priority.

Alcohol – Week Beginning Monday 25th November 2019

  • Lots of us enjoy an alcoholic beverage or 2 but sometimes we need reminding of the facts.
  • Alcohol is a poisonous substance.
  • It can’t be stored; it must be detoxified by the liver.
  • When you consume alcohol your body has to deal with the poison first before doing anything first.
  • It takes the liver about 1 hour to deal with 1 unit of alcohol.
  • This means that the body’s fat burning system is switched off while it concentrates on ridding the body of the poison.
  • The more you drink the longer it takes for the body to deal with it and so the longer you won’t be burning fat. This will obviously mean you will lose weight/fat more slowly.
  • 1g of alcohol contains 7 calories. Compare this to protein/carbohydrates = 4 calories and Fat = 9 calories.

Regular drinking

The guidance advises that:

  • to keep health risks from drinking alcohol to a low level you are safest not regularly drinking more than 14 units per week – this applies to both men and women.
  • if you do drink as much as 14 units per week, it is best to spread this evenly over three days or more.
  • if you have one or two heavy drinking sessions, you increase your risks of death from long-term illnesses and from accidents and injuries.
  • the risk of developing a range of illnesses (including, for example, cancers of the mouth, throat and breast) increases with any amount you drink on a regular basis.
  • if you wish to cut down the amount you're drinking, a good way to achieve this is to have several alcohol-free days each week.
  • 14 units is equivalent to 6 pints of average-strength beer or 5 pints of 5% lager or 10 small glasses of low-strength wine.

So in conclusion you need to remember:

  • Alcohol can slow down your fat loss
  • It contains a lot of calories!
  • Watch your portions
  • Drink water so you don’t dehydrate
  • Willpower is soluble in alcohol

Trainers - Week Beginning Monday 18th November 2019

  • There is a piece of kit that makes a huge difference to your posture, joints and enjoyment of exercise.
  • It is something that we all need to have to take part in class and all of us are wearing today.
  • Some of us however will be wearing a more appropriate version than others.
  • And what is this piece of kit? I hear you cry. Well it is trainers.
  • I have spoken about this topic before but I am aware that Christmas is coming and you may be thinking of asking for presents – new trainers would be good!
  • If you are thinking about buying a new set of trainers make sure you have the correct info so you buy the correct pair.
  • Please be aware that running trainers and aerobics trainers are very different. You should have one pair for aerobics and one pair for running.
  • A good pair of trainers will reduce impact on all your joints especially your knees; protect and support your ankles; and keep you upright.
  • The trainers you wear for the exercise we do in class should have the following:
  1. A continuous sole
  2. 0.5+inch sole with cushioning
  3. They should be a cross trainer NOT running trainers or dance shoes.
  • The trainers you should wear for running offer a different kind of support as your foot lands differently as you run compared to how you move doing aerobics:
  1. The sole will be reinforced in the arch part of your foot.
  2. The cushioning will be dependent on the type of running you do.
  • Trainers DO get worn out. A pair only lasts 500 miles or 1 year. If you are wearing a pair of trainers that are over a year old then they will be worn out whether you have worn them regularly or not. This is because the rubber – a natural product – in the trainers’ sole starts to degrade after a year whether they are worn or not.
  • Trainers should never go in the washing machine as the heat; movement of the drum and washing powder breaks down their natural materials.
  • In an ideal world trainers should have 24 hours to air and dry out before they are worn again. This will help to prevent any “nasties” breeding in them!
  • When you shop for trainers go in the afternoon when your feet are at their maximum size (they swell during the day).
  • Always try on both trainers.
  • Try out a few moves or run in them to check they feel ok.
  • If you have wide feet then try men’s trainers as they are a bit wider.
  • A good pair of trainers does not need to cost a lot of money so don’t shop with the idea that the more expensive they are the better they are.
  • A good pair of trainers ensures you are comfortable during exercise and therefore you can work harder and longer and less likely to get injured.

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