WHAT MOTIVATES YOU? – WEEK BEGINNING MONDAY 3rd SEPTEMBER 2018

  • 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!

   Updates – Week beginning Monday 20th August 2018

          1. PAF – Anytime, Anywhere!

Come and join the fun – it’s free and on Facebook.

If you’re not on Facebook we’re trying to work out how to send you the videos but this only works with pre-recorded stuff and Philippa is not good with technology.

2. Stretch + Tone - BRAND NEW CLASS ADDED TO THE TIMETABLE

Incorporating elements of Pilates, Yoga and Tai Chi. This class is low impact and there will alternatives and adaptations – you will need to get on the floor for this class.

Make sure you bring a long mat.

Preston Road Community Centre 10:30am – 11:30am (exercise starts at 10:45am).

Starts on Wednesday 19th September 2018 with Laura.

3. HIIT with a twist!

Thursday nights – St Birinus School Gym – starting Thursday 6th September

6:15-7:15pm (exercise starts at 6:30pm).

We will bringing back one class on a Thursday night to start with.

Philippa, Angie and Laura will take it in turns to teach this class.

4. Bank holiday Monday

Don’t forget there are no classes on Monday 27th August 2018.

Saturday class runs as normal and we have the early HIIT session on 25th August at 8:30am as well.

Alcohol – Week Beginning Monday 13th August 2018

  • 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.

INFORMATION TAKEN FROM NHS CHOICES WEBSITE

  • New proposed guidelines on alcohol were issued in Jan 2016. New evidence, about the potential harms of alcohol, has emerged since the previous guidelines were published in 1995.

 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 – 14 units is equivalent to a bottle and a half of wine or five pints of export-type lager (5% abv) over the course of a 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.

Why have the guidelines been revised?

There are a number of factors that have come to light since 1995 or were thought important by the expert group so they needed to be highlighted to the public. These include:

  • The benefits of moderate drinking for heart health are not as strong as previously thought and apply to a smaller proportion of the population – specifically women over the age of 55. In addition there are more effective methods of increasing your heart health, such as exercise.
  • The risks of cancers associated with drinking alcohol were not fully understood in 1995. Taking these risks on board, we can no longer say that there is such a thing as a "safe" level of drinking. There is only a "low risk" level of drinking.
  • The previous guidelines did not address the short-term risks of drinking, especially heavy drinking, such as accidental head injury and fractures.
  • In pregnancy the expert group thought a precautionary approach was best and it should be made clear to the public that it is safest to avoid drinking in pregnancy.

So in conclusion you need to remember:

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

Barbecues – Week beginning Monday 6th August 2018

  • With summer upon us, and the bank holiday looming, I know many of you are enjoying the opportunity to have a barbeque.
  • We have spoken about barbeques before but some of us are still making the same old mistakes so this is just a friendly little reminder.
  • If your first thoughts are high-calorie, high-fat sausages and burgers - don't fret! Chicken, fish, vegetables and even fruit are delicious cooked on the barbeque.
  • Barbeques are a great way to cook as all of the fat from the meat drips into the coals below. Just avoid adding extra fat with sauces and cheese after they’re cooked.
  • Buy reduced fat versions of burgers or sausages or if you’re feeling creative then make your own.
  • Have lots of salad and accompaniments; beetroot, pickles and bean salads.
  • Limit yourself to one plate of food.
  • Have a lighter lunch if you know you’re going to a barbeque in the evening.
  • Use a marinade to add flavour rather than adding sauces and cheese.
  • When it comes dessert have sorbet with lots of fresh fruit.
  • Try to add some sort of activity to your barbeque so you burn off calories – a game of rounders is always fun.    
  • Kebabs - Halloumi is a popular vegetarian substitute for meat, which is very easy to cube and ideal for kebabs! Alternatively look out for cubed chicken breast, prawns or lean meats. The beauty with kebabs is that your imagination is your limit - most vegetables, and some fruits too, are delicious combined with tofu, poultry, seafood or meat.
  • Try cherry tomatoes, mushrooms, onion, peppers, courgette or aubergine (cut into ¼ inch cubes), pineapple chunks, apple slices... whatever takes your fancy!
  • Simply put your chosen combination onto skewers, brush with a little olive oil, or find a reduced calorie marinade, and grill over the BBQ until the meat is cooked and tender and the vegetables are roasted and charred around the edges.
  • Note: If using wooden skewers don't forget to pre-soak them for 30 minutes to avoid the ends burning whilst cooking!
  • Salmon - This is excellent alternative to meat and ensures you are getting one of your portions of oily fish.
  • Mushrooms, Sweetcorn, Asparagus, Aubergines and Potatoes – these don’t have to be served in salads; they can all be cooked on the BBQ too.
  • Bananas – these can be cooked on the BBQ too to produce a low fat yet yummy pudding.
  • Remember to watch out for - salads covered in dressings/mayonnaise; white bread rolls/baps; anything with pastry; using alcohol to quench your thirst; high fat desserts!

Maintenance – Week beginning Monday 30th July 2018

  • Maintenance is not easy. If anything it is harder than losing the actual weight itself.
  • Those of you who are sitting here today as maintenance members may or may not agree with this.
  • There is a suggested list of calorie allowances for men and women of different weights and ages in order for them to maintain their weight but everybody is different so this does not always work.
  • If you have been slimming for a while, then I recommend that you slowly build up/increase what you are eating.
  • Increase your protein portion size to start with.
  • The idea is to find out what your body is happy with you eating/drinking whilst still maintaining your weight loss.
  • I will help you through your maintenance and advise you on the best course of action.
  • The first part of maintenance is a learning curve as you have to learn different rules. We all know how to lose weight but keeping it off is the tricky part!
  • Eventually most maintenance members move away from weighing themselves weekly and only weigh fortnightly or once a month.
  • It is still advisable to stick to these rules:
  1. Treat meal once per week
  2. Drink 2 litres of water each day
  3. Keep away from refined and processed foods.
  4. Avoid wheat
  5. Lots of vegetables and some fruit each day.
  • When you reach your goal you also need to accept the new you and this can be hard, often friends and family lack support for you or are jealous of your slim figure.
  • The most important thing in maintaining your weight is to believe you are a slim person, NOT a fat one who is at their goal.
  • You have to know that this is it for life - a slim you on a healthy eating plan, exercising regularly, treating yourself occasionally and working towards a different goal.

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