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.
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:
- A continuous sole
- 0.5+inch sole with cushioning
- 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:
- The sole will be reinforced in the arch part of your foot.
- 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.