New Year, New You?

For many people, the new year is a time to finally get started with that plan for a healthier/fitter/slimmer you.  And indeed, the hardest part is often getting started!!  If that sounds like you and you'd like some help, why not get in touch for an informal chat?  I have limited space for new clients wishing to start Personal Training next year.

Make 2012 the year you reach your health and fitness goals.

Karen Dawkins, Personal Trainer, Winchester

A beautiful poem - and certainly how I like to lead my life

I read of a man who stood to speak At the funeral of a friend.
He referred to the dates on her tombstone
From the beginning..to the end.
He noted that first came her date of birth
And spoke the following date with tears, 1964-1994
But he said what mattered most of all
Was the dash between those years.

For that dash represents all the time
That she spent alive on earth..
And now only those who loved her
Know what that little line is worth.
For it matters not, how much we own;
The cars..the house..the cash,
What matters is how we live and love
And how we spend our dash.

So think about this long and hard.
Are there things you"d like to change?
For you never know how much time is left,
That can still be rearranged.
If we could just slow down enough
To consider what''s true and real,
And always try to understand
The way other people feel.

And be less quick to anger,
And show appreciation more
And love the people in our lives
Like we"ve never loved before.
If we treat each other with respect,
And more often wear a smile..
Remembering that this special dash
Might only last a little while.

So, when your eulogy's being read
With your life''s actions to rehash..
Would you be proud of the things they say
About how you spent your dash?

Karen  Dawkins, Personal Trainer, Winchester

Just Some of the Detrimental Effects of Alcohol

Most people are aware about the general effect of alcohol on your body. We know that alcohol can produce negative effects on your heart, lungs, liver, brain and memory.

Alcohol affects the metabolism of the body as well, and this effect can lead to other complications later in life.  Metabolism is the collective term for all the chemical reactions occurring in a living thing.  When you drink alcohol, it will interfere with some of these metabolisms, producing harmful effects on your health.

Alcohol mainly affects the fat metabolism of the body.  Alcohol has an inhibitive effect on the amount of fat that your body can use up for energy production. American journal of clinical research has conducted a study and found that alcoholic consumption of merely 24 gm will reduce your body’s ability to burn fat by almost 73%. It has been found that acetate, which is formed in the liver when the alcohol passes through it, is the culprit in reducing the fat metabolism. Instead of fat, the body will start using the acetate as fuel for the body functions.

Alcohol also interferes with vitamin and mineral absorption. Vitamins and minerals are necessary for the proper functioning of the metabolism. When you consume alcohol, your liver will be busy converting the alcohol to acetate, and the absorption of vitamins and minerals are taken over by the de-toxification of the alcohol.

Another affect of alcohol is that it causes excess excretion of magnesium and calcium through urine, which are much needed for the proper functioning of the body.  As the absorption of vitamins and minerals becomes less effective, your body’s immune system weakens, diseases may attack you, and the aging process becomes more rapid.

Another drawback of alcohol consumption is that the alcohol will compete with food to get absorbed into the blood stream, thus preventing the absorption and processing of the nutrients for the metabolic activity. If your body does not get enough nutrients, this can lead to a number of disorders. The strength of the muscles will be lost, and muscle building cannot carried out effectively. You start to gain excess weight and body fat, as the body will be burning alcohol and not fat or carbohydrates.

So ... if you're looking to improve your health and/or lose weight, one easy way to do this is cut down on alcohol.

Top Tips for Increasing Your Daily Activity

Keeping yourself fit and healthy doesn't have to mean formal exercise.  An active lifestyle can play an important role.  If you get creative, you will find ways to incorporate movement into almost everything you do. Here's some suggestions to get you started and help you boost your activity level. If you make a conscious effort to integrate more activity into your daily life, it will become second nature. Give some of these suggestions a try: 

·        Walk as much as possible by parking the car a few blocks away from where you're headed or walk to an appointment from your office instead of driving. Whenever you're walking try to focus on long strides and a quicker than normal pace. This gets the heart rate going a bit faster than just meandering along.

·        Take the stairs instead of the lift. Walk up the stairs as quickly as you can. For a little variation, try slowing down and taking two stairs at a time to further strengthen your legs.

·        During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break!)

·        Whenever you're walking somewhere, take the "long way around." Use this technique to get anywhere you're going... from shopping to getting a drink at the water cooler.

·        At the supermarket, if you don't have too many bags, carry your own groceries out to the car without the shopping trolley. And remember... park the car in a spot furthest from the store entrance.

·        Whenever possible, stand instead of sitting. Even standing still will burn more calories than sitting down.

·        Lose the remote. When was the last time you actually got up from your seat, engaged all your leg muscles, and walked over to change the channel on the TV?

·        Unless it's urgent, always opt for the loo that's furthest from you. Better yet, use the bathroom upstairs! Do the same for answering the telephone. It’s estimated that we now save walking approximately 70 miles per year with the advent of extension phones!

·        Get into the garden! Gardening will take your body through a whole range of movements and help you to burn those calories..

·        Meet friends for a walk instead of a coffee.  Casual business meetings can also work on the move

·        become Inefficient – take extra steps to put away items

Karen Dawkins, Personal Trainer, Winchester

Don't blow your diet with these phrases! ...

When the afternoon tea and biscuits slip into your mouth, using words such as 'cheat' and 'blew it' just push you further into a bad mood. Instead of those old dieting phrases, reinforce your success by substituting these healthier ones.
1. I cheated on my diet. The truth is you can't cheat with food. The word 'cheat' refers to something illegal or immoral, and food is neither of these. Instead, use the words choose or choice to describe your behaviors. You made a choice to eat that biscuit, even if you wish you hadn't. Tomorrow, choose to not eat one.
2. I blew it. Saying "I blew it" gives you an open invitation to eat all evening and start your diet over tomorrow. If you slip up on your eating plan, call it a pause. This soft, non-judgmental word labels a slip up as a minor event instead of a crisis. After your pause, you simply return to your diet and get back on track.
3. I was good. Since eating is not a moral issue, you can't apply behavioral codes to what you do with food. You aren't good when you eat an apple, then bad because you chase it with a few biscuits. And whether or not you stay on your diet has nothing to do with you being a good person.
4. I was bad. So where did you learn that a carrot was good and a brownie was bad? In most cases, you simply draw from a list of allowed or not allowed foods, then chastise yourself for eating from the wrong side. Never describe yourself based on how or what you eat. Just like with the word cheat, instead of calling yourself good or bad, refer to your food choices. Some days you make better choices, sometimes poorer ones.
5. I can't. "I can't resist a croissant in the morning or stay on a diet over the weekend." Every time you tell yourself you can't do something, you cement it as truth. Instead of saying "I can't" switch to "I'll find a way." By saying, "I'll find a way to stay on my diet," you strengthen your resolve to make it happen.
6. I have to. People tend to rebel when told they have to do something. The truth is you don't actually have to do anything, including going to work or feeding the dog. You do these things because you want the payoff of a steady income or a happy dog. Try substituting "I want to" in place of "I have to". Saying "I want to lose weight" or "I want to exercise" affirms that you value the payoff of a healthier life.
7. I feel deprived. In a committed relationship, you deprive yourself of dating other people. To save money for a new car, you deprive yourself of eating out all the time. In the same way, to lose or maintain your weight, you choose to make some sacrifices. When everyone else is eating ice cream, tell yourself you aren't deprived, you are blessed. Use this positive attitude to affirm your commitment to your goals.

Karen Dawkins, Personal trainer, Winchester

What are the best shoes to wear for fitness/nordic walking?

A shoe suitable for fitness/nordic walking must be light and flexible so that it can mimic the range of movement from the foot

·        Low cut, cushioned heel

Prevents cutting into the Achilles tendon

·        Lightweight

Don’t carry any more weight than you need to

·        Flexible

Allowing a full range of movement

·        Roomy toe box

Give your toes plenty of room to spread and allow room for the push off – at least a 2 finger width between your longest toe and the end of the shoe

·        Cushioning

Protects your foot, especially in the heel and under the ball of the foot

·        Arch support

There should be good arch support and insole

·        Low heel

A note regarding hiking boots:  The very features that make hiking boots ideal for walking great distances over rough terrain – a rigid sole and a firmly supported ankle – will cause problems to your feet when fitness walking.  Only wear them when the ground is very wet/muddy

Karen Dawkins, Personal Trainer, Winchester

"those who think they do not have time to exercise will sooner or later have to find time for illness". Edward Stanley

As a personal trainer I hear all sorts of 'reasons' why people don't do enough activity. "I'm too busy"; "I'm not the sporty type"; "I have a medical condition"; and my favourite of all "I'm too tired to exercise".

Exercise can help reduce tiredness. By getting moving and getting oxygen circulating round the body you actually have more energy and feel less tired. It's also a great way to combat stress by reducing stress hormones and increasing levels of feel good chemicals such as serotonin.

Many medical conditions can be improved with regular exercise, not least, back pain and joint problems, hypertension, type 2 diabetes, heart conditions, osteoporosis, osteoarthritis, asthma, parkinsons, multiple sclerosis and depression. The important thing is to seek expert advice on the right exercise to do for your condition.

Being too busy to exercise is a common problem, but as Edward Stanley said, It's really a case of finding a way of giving exercise a greater importance in your life. Set goals based on what's important to you.

Many people have been put off exercise simply because they've followed the wrong approach in the past. I believe that for everyone, there is some form of exercise that they will enjoy, you just have to keeping trying different things.

Next time you start thinking of a reason not to exercise, ask yourself "Is it an obstacle or an excuse?" If it's an obstacle, find a way round it. This may involve enlisting the help of a trainer or coach. If it's an excuse either turn it into an obstacle, or re-look at your goals and find a better reason for being more active.

Karen Dawkins, Personal Trainer, Winchester

Thought for Today

For every one goal, there are two doubters waiting to talk you out of it, if for no other reason than to justify their own inaction.

Karen Dawkins, Personal Trainer, Winchester

Good Posture ... Or How To Look 10 Years Younger!!!!

When working with a new client, the first thing that I always look at is their posture.

Benefits of good posture

• Good posture puts the least possible strain on your joints – meaning less pain in your neck, shoulders, back, knees, hips and less chance of injury
• Good posture makes you look instantly slimmer
• Good posture makes you look and feel more confident
• And last but not least, it really does make you look 10 year’s younger!!! Try it and see …

Posture check
Do this as many times as possible throughout day – whilst sitting at a desk, driving, standing in the queue at Tesco

• weight evenly distributed between heel, big toe, little toe
• knees soft
• hips, knees in alignment with feet
• *neutral spine (slight curve in spine, tuck in bottom)
• tummy muscles gently pulled in – imagine you’re trying to touch your spine with your tummy button
• shoulder blades pulled slightly together and shoulders relaxed
• chin parallel with ground and not sticking out (ear level with shoulder)
• lengthen through spine - imagine string pulling through top of head

* finding neutral spine: Lie down, legs bent, feet flat on floor. Place heel of hand on hip bones and fingertips on pubic bone. Gently roll pelvis forward so that back arches off the floor and fingertips lower. Gently roll pelvis the opposite way so that lower back presses into floor and fingertips lift. Neutral spine is the midway position where where the heel of hands and fingertips are flat

Karen Dawkins, Personal Trainer, Winchester

Free Nordic Walking Courses

If you are aged 50+, Age UK are offering free 8 week nordic walking courses this Autumn, in Andover and Bishops Waltham:-

If you are interested contact me for further information

Karen Dawkins, tel 07884 274948, feelfabfitness@yahoo.co.uk

Or via Age UK Surrey

Tel: 01483 503414

Email: info@ageuksurrey.org.uk

Why Do We Comfort Eat?

Latest findings suggest that children who are given food treats by parents/carers when they are upset, often go on to comfort eat in adulthood.  Something to bear in mind if you have children ... much better to give them a hug.

Karen Dawkins, Personal Trainer, Winchester

One Hour Outdoor Workout

Summer is here and it's great to be able to exercise outdoors.  If you're looking for exercise ideas, why not try my One Hour Outdoor Workout?  All you'll need is an exercise band ...

Before starting:  check posture

• Standing tall, lengthen through spine
• Shoulder blades together, shoulders relaxed
• Tummy gently pulled in

10 mins walking to warm up, gentle pace, plus

• Turning head gently left and right x 5 each
• Roll shoulders backwards x 5
• Standing still, bring hands to chest, elbows out, rotate upper body to left and right x 5 each (keep hips facing forward)
• Rotate wrists x 5 each way
• Knee lifts x 5 each
• Lift heel up to bottom x 5 each
• Rotate ankles x 5 each way

 Brisk walking 35 mins and include

• Stepping up onto low wall/step 1 minute
• Walking on an imaginary tightrope 1 minute
• Walking backwards 1 minute
• 30 secs fast as you can, 30 secs slow x 3 each

 On your walk do the following exercises: 

15 repetitions (last one should feel very hard!).  Do them twice if you have time

1.         Standing row

            Use band and tree

           

            Wrap band around tree

            Stand facing tree, with 1 foot in front of the other in a strong position

            Check posture

            Hold band with arms outstretched and parallel to floor, ice cream cone

            Pull band into hips

2.         Chest press

      Use band and tree

      Wrap band around tree

Stand with back to tree, with 1 foot in front of the other in a strong position

Check posture

Hold band so that arms are parallel to the floor, handle bars, starting with hands level to body

Push forward away from tree, keep wrists strong

     

 3.                  Band stretch, overhand

Use band

Standing, hold band (handle bars) with both hands

Arms wide and level with shoulders

Pull band out and return to start position

4.                  Band stretch, underhand

Use band

Standing, hold band (handful of peanuts) with both hands

Arms shoulder width apart and level with waist

Pull band out and return to start position

Now walk for 10 mins at a gentle pace

Next stretches.  Hold for 30 secs each

Chest:  Hands on lower back, pull elbows in

 Back:  Link fingers, rounded at elbows, pull out from shoulders

 Back of arm:  Take arm behind head and apply pressure with other hand, below elbow

 Side of trunk:  Hand on hip, lean to opposite side sliding arm down leg

 Back of thighs:  Lift leg onto step, leg straight, lean forward from hips, looking straight ahead

 Front of thighs:  lift heel of one foot to bottom, pull ankle with hand, standing tall, supporting knee soft, knees together

 Calves:  Standing back from rail/wall, feet together, heels on the ground, hold onto rail/wall and lean forward, back flat, looking straight ahead

Finally:  congratulate yourself on a great workout.  You should be feeling fab!!

Karen Dawkins, Personal Trainer, Winchester

Brene Brown: The power of vulnerability | Video on TED.com

Put the kettle on, and take a break to watch this inspirational video ...

Brene Brown: The power of vulnerability | Video on TED.com

Karen Dawkins, Personal Trainer, Winchester

Something to think about ....

Your thoughts are your own creations. If your thoughts are your own creations then your feelings are your own creations, and if your feelings are your own creations then your behaviour and actions are your own creations…What a revelation!

Karen Dawkins, Personal Trainer, Winchester