U for mism

U...
U?
U!

Struggling for 'U' based posts this week
(What will it be like at Z and X?!)

But an exhibition we saw at the weekend has helped, today at least...
It was called 'Undressed' and was a historical trip through the development and styles of men's but mostly women's underwear.

How on earth is that about health and fitness you say?
Well,

The wrong undies can damage your performances
From too tight items that cut in and chafe (ouch!)
To the too loose 'let it all hang out' clothing faux pas
Even the wrong colour can detract from what you're meant to be focussing on
(Did you see the mens' cycling team that chose white for their shorts or the womens' that had a pink shorts area? *shiggle* (That's a shudder and giggle together!)

Mostly though I'm thinking rubbing and chafing (especially when running).
So chose comfortable items close to the skin, train in them if you're planning a competition in them and look in the mirror to check it's not obscene before you set out!




Underprepared
Got an event coming up?
Are you ready?

I have despaired of people I've met at races who have not been prepared  for the distance that thay are completing. There are also the brides that contact PT's with only a few weeks (or one I heard of, a week!) before their weddings, wishing to lose weight for the 'Big Day'

These things are not surprises, they haven't happened all of a sudden.
The people concerned had time to prepare
But did not
Whilst their underppreparation may not have spoiled the day
better preparation may have improved it

Remember to be like a scout or guide
'Be Prepared'

And if you need our help - ask well in advance
We're good, but we can't work miracles


Underestimation
Many of us do this to ourselves
Underestimate our capabilites

Our trainers don't
If you really want to achieve more
Grow stronger
Run longer

A coach or trainer may be the thing to spur you on

Even us - I only get he best out of my sessions when working with someone who will push me and not let me wimp out!


Undernourished
On my run yesterday  I had an 'out of body experience'
I didn't quite feel that my legs were being told what to do by my brain!

It felt very odd but I forced myslef to keep going for a few more mins
I know exactly why I felt a bit weird
I hadn't eaten enough prior to my run

I was undernourished
I 'bonked' as the cyclists call it
I 'hit the wall' as runner call it
I just plain ran out of steam

So the moral of this story is - make usre you fuel properly
to get the best out of your training

T for two

Transverse Abs...
No, not a new band
The transverse abs or TVA
Are part of your abdominal muscles

A very deep, hidden part
But an area that should not be neglected
It will help to stop injury to your back when lifting
If you engage or use your abs well, especially the TVA

It's worth exercising this area and getting used to 'switching it on'
before other heavy or intense movements

Here's some ideas to help you work this area:

http://www.simplebackpain.com/bestabsexercises.html#axzz4B05FEp5L

S far as you go

It's S week!

Stamina first - to get through the week...we need it
Although less this week as it's only a 4 day one after the Bank Holiday!!!

Stamina - or Endurance 'is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. It is usually used in aerobic or anaerobic exercise. The definition of 'long' varies according to the type of exertion – minutes for high intensity anaerobic exercise, hours or days for low intensity aerobic exercise. Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect.'

That's according to Wikipedia.

Stamina in fitness needs to be built up - we don't often have it from the start. If you take up running don't expect to t be able to run a marathon straight away. It takes months to get to that point - at least.

And as it says in that reference - endurance and strength don't always go together in training. Tomorrow we'll be looking at strength.

Today though - remember that stamina will need to be built up over time,
Don't rush it.
Take it easy
Take it slow
Build it up gradually.


Strength today!
Simply the ability to lift heavier and heavier weights
Like endurance we don't have it from day 1
We need to build up

If you're new to weight training make sure you check that they way you are lifting/using machinery is safe and effective  - work with your local trainer!

At the beginning of a strength building journey you may only need or be able to perform one set (a group of reps). The number of reps (repetitions or the number of times you make the lift/do the exercise) should be around 10-12 when you start out. Choose a weight that you will find tricky to lift for the last 1 or 2 reps.

Keep a note of which exercises you do, how much and how often and how many times you lift the weight or use the machine. Once you can perform 12 reps with relative ease, add a set or increase the weight. There are lots of ways to make your body work harder and grow even stronger!

I'm used to weight training and my current programme has 15-20 reps in each of my 4 sets. Week by week I can feel the strength gains and have been increasing my weights. I prefer free weights  to machine but it depends what your gym has and how comfortable/able you feel to use them that helps build your confidence with your strength.

R for Mo

REST

Like the hydration message,
I keep repeating this one

Rest is important
As important as your training
You need it to allow the muscles to repair
To grow
To respond to your training load

But  I do mean planned
or necessary
REST
Not just
LAZINESS

Plan it in or listen to your body
It's not rest if you don't train
It's being lazy!


RUNNING

I define myself as a runner
Not very fast
But a runner and a marathon runner at that

I started running as a cheap way to keep fit when I couldn't afford to join a gym. The habit stuck - although I now have expensive gadgets to help me too!

Running is natural but not always easy
Running is simple but not always fun
Running can be cheap

There are free/cheap groups and clubs and free events (Parkrun) all over the UK.

Looking for a cheap fitness hobby? RUN!


 

Q for the bus

My husband has 'chicken legs'
He cycles a lot
His quads - the upper front of the leg
Are, therefore, well developed

Other exercises that develop strong quads are:
Lunges
Squats
Step-ups

This (set of 4 - hence Quad) muscles extend the knee and help in walking running and jumping.




I'm teaching this week
Performance Management
The class were completing some questions earlier
There was a lot of sighing and calculator bashing

There was then a throwing up of hands
And a giving up!

They still had time to complete the question but one student had just given up.
There was still time
The question wasn't going anywhere
But he gave up

Does he remind you of you?
I hope not!

It's never to late to start
Or start again

Don't quit - EVER!




Hydration again?
Oh yeah!

It's THAT important
You can survive a week with no food but only a few days without water.

Feel hungry - try a glass of water before yur reach for food, it could be thirst.
Trouble sleeping - you could be underhydrated
Feeling tired - try water before coffee
Retaining 'food waste' - take in more water!

Eat, drink (water) and be merry!

P for relief

The second must abundant mineral in the body is phosphorous
It's called phosphorous as it emits light but for the real science nuts amongts you it does this by chemiluminescence, not phosphorescence.

'The main function of phosphorus is in the formation of bones and teeth.

It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy.

Phosphorus works with the B vitamins. It also helps with the following:

• Kidney function
• Muscle contractions
• Normal heartbeat
• Nerve signaling

Food Sources

The main food sources are the protein food groups of meat and milk. A diet that includes the right amounts of meal plan calcium and protein will also provide enough phosphorus.

Whole-grain breads and cereals contain more phosphorus than cereals and breads made from refined flour. However, the phosphorus is stored in a form that is not absorbed by humans.

Fruits and vegetables contain only small amounts of phosphorus.

Side Effects

Phosphorus is so readily available in the food supply so deficiency is rare.

Excessively high levels of phosphorus in the blood, although rare, can combine with calcium to form deposits in soft tissues such as muscle. High levels of phosphorus in blood only occur in people with severe kidney disease or severe dysfunction of their calcium regulation.'

Source: https://www.nlm.nih.gov/medlineplus/ency/article/002424.htm
 

Another metal today - potassium
It's a soft solid at room temperature that can be cut easily to show a shiny silver surface with discolours quickly to grey as it oxidises.

'Potassium is a mineral that the body needs to work normally. It helps nerves and muscles communicate. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure.

Most people get all the potassium they need from what they eat and drink. Sources of potassium in the diet include

• Leafy greens, such as spinach and collards
• Fruit from vines, such as grapes and blackberries
• Root vegetables, such as carrots and potatoes
• Citrus fruits, such as oranges and grapefruit'

Source: https://www.nlm.nih.gov/medlineplus/potassium.html

This mineral is also in some of my favourite 'post-gym' snack foods - bananas and dates.

 

 

 

O for the rainbow

Osteoporosis - literally porous bones but brittle gets the message across I hope.

This condition results in a loss of bone strength and increased likelihood of fractures especially of the wrist, hips and spine. It happens to both sexes but is more likely in women due to both smaller bones, longer lives (more time for breaks to occur) and reduction in oestrogen after the menopause.

So, why is a fitness company talking about a medical condition?

Because there are some factors that you have control of, and we can help with, that will reduce your risks.

A diet - rich in calcium and Vitamin D can help build and maintain bones, cutting out fizzy drinks and lowering your alcohol intake as well as giving up smoking can all contribute here.

Load bearing exercise - bones will build and strengthen in response to loads applied (so get lifting ladies!)

Want help?
You know the drill!


On a yard!
This one is in honour of my long time colleague Jim
His original blog on realbuzz.com was called 'On a yard' and this is his 'battle cry' when completing races (marathons and further).

So why would I be talking about someone elses blog?
Well, reading others postings (like this one) can inspire and motivate you
Jim's certainly does!

He's recently run the marathon in under 4 hours - a time he has been aiming at in the last few races. Well done Jim.

If you want to read about his efforts or any other runners why not google for Real Buzz or Fetcheveryone (where I keep my running training and notes). The 2017 London Marathon ballot opens on Monday...be inspired...(*based on the date of posting - April 2016)



Speaking Obliquely
Or talking about obliques that is
The sets of muscles on the sides of the torso near the waist
They help to twist the torso, one set on each side help the alternate movements

When these muscles are developed (and not covered in a layer of fat) they cinch in your waist like a corset. The opposite is the less attractive 'love handles' look.

To help strengthen them try side bends and twists holding a medicine ball. And lots of reps of 'put the pizza down'!









 

N for lope

Nutrients
Remember those macro nutrients and micro nutrients we mentioned last week (M week!)?

Well some foods are full of them
And some foods aren't
Some are just 'empty calories' that they body can't use
Like alcohol...

Nutrient dense foods are easy to spot
They are the unprocessed ones, these that can be picked, pulled or caught.

Real food
Not proceseed, packaged food
Food that has it's own built in colours, not just coloured packaing.

Optimal health leads from nutritent dense foods in the right quantities.


Nuts
It was abut quiet last week again wasn't it?!
So, some of the 'N's I had planned for last week are now here!

Nuts!
Cashews, brazils, almonds etc

I love 'em!
But you might be avoiding them due to their high fat content?
Don't!

These are 'good fats'
So grab your nuts!!!
Well, grab a handful
Don't go too mad
As they are high in calories from that fat so can easily add up to a large intake

Eat them
In moderation
Sprinkle crushed or chopped nuts on salads and thick soups


Never give up!
OK, so I was struggling for an N
But I didn't give up
I improvised!

As my fellow IF trainer Tony posted yesterday
Progress is still progress
No matter how small

So never give up
Even if you can see the progress
You're trying
You're learning
You're developing

Giving up is always an option of course
But how would you feel if you did?
When you look back?


Nil return on calorie investment
Cake!
Biscuits!
Alcohol!

So your enjoy one or all of them?
Make sure that you do...enjoy that is
Don't just eat for eatings sake or because the person who gave it to you will be offended
(What are you? Five?!?!)

When you do go 'off plan' and have that treat choose it wisely
A treat you don't enjoy is a treat wasted - calories for no return

And remember, it is a treat not a regular happening
Keep it real but keep it enjoyable
Or don't keep it at all

M for sis

Magnesium
I love Epsom Salts baths!
The Magnesium (it's our week for M's!) soothes my aching muscles
Magnesium is essential in cells of all living things Spices, nuts, cereals, cocoa and vegetables (especially the green leafy ones) are rich sources of magnesium.

In the West due to modern agricultural policies the incidence of magnesium deficiency seems to be increasing but it's easy to get supplements to fix the damage if really needed and you can't get enough from your food.

If you suffer from 'restless' leg symdrome a magnesium supplement, an oil spray or even and Epsom Salts bath may help ease the issue.


Manganese
Yesterday it was Magnesium today it's Manganese
Don't confuse them!

From http://www.healthsupplementsnutritionalguide.com     the key functions of manganese are;
 

1.	activates enzymes needed to digest and synthesize fatty acids and cholesterol, and metabolize carbohydrates and proteins
2.	important for energy production
3.	activates enzymes that enable the utilization of other key nutrients like vitamin B1 (thiamine), biotin, choline, ascorbic acid, and vitamin E
4.	manganese-activated enzymes are also important to normal bone and cartilage growth, and keep bones strong and healthy
5.	needed for collagen formation in skin cells, which is required for healing of wounds
6.	component of metalloenzymes needed for a number of functions that include synthesizing glutamine, and glucose metabolism, which helps regulate blood sugar balance
7.	needed to make manganese superoxide dismutase (MnSOD), one of the key antioxidants that protects cells from free radical damage, and so helps maintain a healthy immune system
8.	required for production of sex hormones, fertility, reproductive health, and lactation
9.	maintains healthy nerves
10.	supports optimal function of the thyroid gland and thyroxine production
11.	essential for proper iron metabolism and so helps prevent anemia
12.	works with the B-complex vitamins to generate overall feeling of well-being

Luckily you only need it in trace amounts and you can get it from cabbage sweet potatoes and spinach and nuts, beans and seeds.


Molybdenum
More metal today!
But not heay metals!

This one rarely needs supplementation and in fact overdoses of it can be bad for you. It's Molybdenum and again it's found in leafy veg and legumes. (I'm beginning to sound like your granny aren't I? 'Eat you greens dear!).

It's purpose is to help enzymes break down amino acids (from proteins) in the body.


Macros
You might not know that one!
It stands for - If It Fits Your Macros.

For today's M is Macro.

Macro-nutrients are: Carbohydrates, fats and protein.

They are called macro and they are the large ones - the majority of your intake. (Micro-nutrients are vitamins and minerals)

Between individuals the balance between the three is not greatly different but if you get it wrong you may feel 'bloated' or lack energy. My balance leans towards protein and fat as my key calorie sources, if I eat too many carbs I feel rough!

Figuring out  the best balance for you may take trial and error. I use MyFftnessPal.com to track my calories and macro balance - it's free and easy and you may be suprised what your food adds up to!!!


Muscles

Ladies, listen
DON'T be afraid of lifting weights
You won't get big msucles without some extra help and training every day a few times a a day and youre not doing that are you?!

You will get that toned effect many want
It's simply your muscle tone showing as your fat level drops
And muscle burns more calories to 'live' - so buns fat too!

Lifting weights will also help you to keep your bones strong
And lifting weights keeps burning calories for up to 48 hours after you exercise
Just leave the little pink ones alone!

Go lift a challenging weight
And lift it again and again!

Don't know how/where to start?
Scared?

Don't worry - we're here...