Review of VivoActive watch

Got a FitBit but need more?

Want a relatively inexpensive GPS device?

Try the Garmin Vivoactive!

I did, so that I can tell you all about it...

To set the scene, I run a bit...I have a fully featured Garmin 310XT running watch for running cycling and swimming. The 310 is quite big but fully featured with ability to create and upload routes and workouts and I do still love it. But not everyone wants or can afford the full-on versions. I also have a basic fitbit - but often my clients you need need a bit more than that device. So, there is the Vivoactive.

I bought mine second-hand from another runner who had hardly used it in the year she had owned it. It was easy to set-up, that is, connect to my phone and 'Garmin connect' apps. I decided to take it on holiday with me as I did not plan to take my dress watch and whilst my Garmin would be good as we were skiing as I say it is bulky.

The watch is easy to use in it's basic forms, as a watch or simple GPS. I did have to look up how to set intervals but once you know how to do this it is easy. With two buttons only and touch screen swipe for options the device seems quite intuitive and far more so than my husband's Garmin GPS watch which constantly puzzles both of us as to where to find settings.

There are settings for walking, golf, running and swimming as well as indoor modes for use with a foot pod. It will connect to my heart rate monitor (I already have this so did not buy the HR version of the Vivoactive) although I have not done this yet as I found the HR band battery to be flat.

It is very quick to acquire the GPS 'lock', much quicker than the other watches we have at home. This could be as I have the sensor on standby most of the time I suspect whereas my other devices remain switched off until they are needed.

The battery life is very good in watch mode and in 'active' mode it has lasted for my runs to date, however I have not gone past two hours so far whilst wearing it. It also charges quickly.

Although I had planned to sell the device after writing this blog I am now going to hang onto it! I like knowing who is calling or what emails and updates are reaching my phone before I pick it up and this watch does this very well and it works well for basic training runs. I have 'customised' it with a downloadable face - there are lots on the Garmin site, although I have shown the default face in the image.

I recommend this device to those who have an active life and need more than a fitbit but don't want to carry or wear several devices or spend several hundred pounds on a full GPS or even an Apple watch.

Knickers!

Runderwear Review

In my role as PT and also 'the voice' of the brand on social media I have the (sometimes dubious) honour of testing sport, weight loss and fitness products now and then. This review has an added extra – my hubby also got some of this product to try so that we could do a his and hers analysis.

The product?

Runderwear – sport, or should I be more specific – running, underwear. Here you go:

His

My first impressions when I opened the packaging were: “what a dreadful colour”, “oh, they’re briefs” and “hey, they feel soft”.

I’d like to ignore the colour (cyan blue) but I can’t, it really is awful, it’s a bit feminine and it reminds me of the Y-fronts I used to wear during my childhood in the 1970s and 80s. There’s no way I’d buy undershorts in this colour, black: yes, black with cyan accents: yes, but cyan: definitely not.

So glossing over the colour, how do they feel when worn?, well, very comfortable actually. They didn’t feel like they were compressing anything, neither did they feel loose and the fabric felt very soft.

I wore them under loose-fitting shorts without a liner and went for 1 hour run in 20°C heat with a slight breeze, so warm enough to build up a bit of a sweat.

I barely noticed I was wearing them; if it hadn’t been for the fact that my (ahem) genitals weren’t swaying from the momentum of running, I’d swear I wasn’t wearing anything underneath my shorts at all.

With hindsight, I wish I’d been wearing Runderwer rather than my usual mesh-lined shorts, when I suffered some unpleasant 'male area' chafing during a very rainy Warwick half marathon.

In summary: they do the job admirably, the pricing is very good (£16 a pair), they feel well made and they’re also available in black.

So would I buy a pair? - yes, I would.

Hers

I have specialist clothing for running and cycling and skiing. From tops and trousers to jackets, socks, gloves and hats. As a woman I also need to have sports bras. I didn't ('til now) have pants just for sport (apart from padded shorts for cycling – they are a necessity!). I wasn't sure that special pants were necessary except for superheroes, and I don't run commando.

Having tried Runderwear I won't go back to running in my M&S undies ever again. No chance of chafing from these beauties. However, lets start at the beginning.

I love receiving parcels and packages – even though we get lots of items delivered, each one is a joy. I can't wait to open every one and see what it contains – my Runderwear package contained a lovely soft, seamless pair of pants and a bra top in black with cyan writing.

'Don't Run Commando' they read on the pants waistband, and Runderwear is emblazoned on the centre of the bra top. The fabric feels a little thick and at first I was wondering if they would be a little too warm when worn. The bra top compresses slightly but is no good as your only underwear and indeed I don't think it is designed as such. The pants style I would label 'Harvest Festivals' as 'all is safely gathered in' or if you prefer – granny or big girl pants. This does ensure that they don't slip down or ride up.

On my first run out I decided not to risk any issues with chafing, just in case, so I only completed a few miles. As I didn't find any issues on my short run I stepped them up to my long run next.

I have now run many hot sunny and sweaty, or drizzly or windy km's in my Runderwear and I love them. No slipping, no soggy wet (sorry if you're sensitive) bum-crack moments that you get with cotton pants, no chaffing, no overheating. I love the bra top too – wearing it for shorter runs when it's hot and where I don't need a backpack or in the gym.

I'm totally sold on the idea of running specific underwear now – I even wear them to the gym for particularly intensive sweaty sessions and will be buying further pairs soon to ensure that they're never in the wash when I need them! They do dry relatively quickly when washed– much more than cotton but being quite thick still not as fast as my much thinner running tights.

Having recently spoken to running friends about them, I had found a number of converts in my network too. Next time you're dressing for a run or workout make sure you have the right gear from the underwear outwards even these little things can make the difference between a good and a great run.

Now, where's my credit card and lets get to the website...https://www.runderwear.co.uk/

Z for miles

Z cars

Z cars was an old TV series - a crime drama
There are lots of them on TV now too

There is a standard format to these things often:

Crime happens
Cops get involved
Crime is solved with the build up of evidence during the show
Sometimes the police pick up the wrong person
Go down a blind alley
But eventually justice is done

Could this be a metaphor for life, diet and fitness?
Probably!

But like watching all 21 subtitled episodes of 'The Killng'
eventually it will come right!


Getting Zzzzzzzzs

We have a heatwave right now and I'm finding it tricky to sleep as I'm
just too hot!

But usually I'm in bed by around 10
No TV, no ipad or computer
No distractions
Just a dark room and a comfortable bed
We even had shutters fitted as the sunrise kept waking us up

I get up between 05:30 and 08:00 and I'm usually refreshed and able to
get on with my day with ease and energy once I'm up.

I'm not bragging (it's not always perfect either)
I'm trying to say that if you get to bed early enough then
you CAN get up early and not be worn out.

You can also recover properly from your training
And the reduced stress on your body will help to ensure
that you burn fat, not store it around your body.

Get a proper nights sleep as often as you can


 Zebra (and tiger) print leggings

Nike have a great range of gym wear
Expensive true
Good designs and colours (as in the title) too
Fit for purpose as well

But what you wear in the gym is your choice
As long as it covers what needs to be covered,
you can move easily
and it's comfortable - including keeping cool
its' your choice

And remember it's not a fashion parade
it's a workout
By all means match your kit
or buy some great prints
but focus first on what it's being used for.

Y for Mistress

Yogaaaaaaaah!

For relaxation
For stretching
For focussing the mind...

Yoga is ideal.

There are many types of Yoga for you to try, some slow and flowing, some fast paced and energetic. There's a Yoga for you, there's a Yoga for all!


#YOLO

This is hashtag I had to look up a little while ago
I'm not really 'down with the kids'!

For those, like me, not in the know
It means...
You only live once

The idea being that you should grasp opportunities when they present themselves.
Don't waste time worrying
Time will pass anyway
Just get on and do it

Don't wait 'til tomorrow to start the diet,
exercise programme

Do it now
you only live once
don't let time pass you by.


All YOURs

Your workout
Your eating regime
Your goals

It must be for you
Or you won't stick to it

It must be for you
Or you won't make time for it

It must be for you
Or it won't help you reach YOUR goals

It's necessary to be a little selfish when you plan your training and diet.
Whilst caring about others is good
Don't just use them as an excuse not to follow your plans
Reach your goals
Plan them time and you time as well
 

X for breakfast

X-press yourself (originally published 4/7)

Happy 4th July!
OK, so maybe I shouldn't celebrate the loss of a colony
But is was a long time ago
And we're all friends again now!

There will be a lot of US citizens in the UK
who will be taking the day off to celebrate today.
To express their delight and over indulge...

How do you express your 'wins in life'
With food?
With alcohol?

Could this be the reason you're not achieving your fitness goals?
Is one set of wins causing losers elsewhere?

Take care how you express yourself...
Make sure it's not also expanding yourself!!!


eXercise

I know
I'm cheating this week with my 'x's

But back to eXercise
For general health the government guidelines state
that we should be active, raise our heart rates to a point
where we are a little out of breath and feel warm,
5-7 times per week for around 30 mins. Those 30 mins
can be split up over the day if you can't manage them all
at once.

Do you do that?
Think carefuly...
Many don't

If you're not getting even this level of exercises try:
Walking up the stairs rather than using the lift at work
Get off the bus a few stops earlier and walk the rest of the way
Park as far away as possible at the shops
Go for a walk in the park or around the streets at the weekend

It's not too difficult to add some exercise to your day
But it can take a litte bit of thought
Think now, stay fitter for longer.


X-ergise 

I'm really cheating now!
This is a new composite word...
Exercise to energise
Xergise!

This came to mind twice yesterday
Once at a talk I was giving
Then again at home talking to my hubby

The folks I was talking to asked about
exercises to energise their group
Hubby talked about feeling tired when leaving work
then feeling lively and energised once he started to cycle home

Exercising when you think you feel tired can be the best thing
It can wake you up
Release the 'happy hormone' endorphines
Get your blood circulating and lift your mood

And if after you've tried to exercise for 5 mins you don't feel
livelier
Then you must really be tired
So go home and sleep!



 

W for a quid

Walk the walk

My littlest sister, Hazel has completed an event with this name
It's a charity marathon, in London, performed over night
It's a walk but even a walk of 26.2 miles is hard work
It's 26.2 miles afterall!

Walking, although not necessarily of this distance
is a great exercise, one that many can do with little equpiment needed!

Walking provides a low impact cardio-vascular workout
Most of us can do this
(You don't need to run to get fitter)
Walking is a great start to your fitness journey


 Weights and measures

 Do you use the scales to monitor your weight-loss?
OK - so you're looking just at weight
But there can be other ways of looking at increased fitness
And fat loss

Key circumference measurements such as:
Bicep
Chest
Waist
Hip
Thigh and
Calf

You might not be losing weight but by working out and/or eating right you
may be tightening up these measurements.

Don't just worry about the scales.
Use the tape too.
And don't weigh or measure too often
Keep it to once a week
As daily fluctutations happen!


Wafer thin mint

If you're not sure what I'm referring to
Look for Mr Creosote on youtube...

But how many of us, when offered a small morsel
despite being full, eat it anyway...it's only a...afterall

Do you have to have dessert?
Do you need a starter?
Really?
Or do you just fancy it?

If you eat more slowly you may find that you are full earlier
than you previously thought. The stomach is a bit slow to tell
the brain this news you see.

Enjoy each mouthful, savour it and save yourself from feeling
bloated and full later. And, of course, putting on weight!
(Or exploding!)








 

V for Las Vegas

Variety
 
In order to challenge my clients I often vary their workouts
New exercises
New equipment
New combinations
New moves

But even one exercise can be changed itself
to make it easier or harder or more interesting

The 3 key variables to play with are

Range of movement - how far/the angles you move the weight or body part
Repetitions - the number of times you complete the movement
Weight used - the obvious one!

So, I can spend a whole session on one exercise alone
changing each variable to make it harder or easier
practising technique
perfecting the move
If that's what's needed of course!

But most people want variety
And PT's are good at coming up with ideas and exercises to challenge.

So, if you're bored with your workout go find your local PT
The can stir up the variables and make things interesting for you!
They will challenge your muscles and mind and help you improve.


Vastus Medialus Obliques

It's a real mouthful!
And it's a muscle in the top of the leg
Part of the quadriceps (front of leg)

But it's not really the point of the post
It's just a way to get a 'V'

This post is about knees
Or those of us who have been told not to run
due to knee pain

This muscle MAY be one of the reasons for some of us
You see mine are a bit weak
And that means that my kneecaps get pulled across
to the other side of my knee by the stronger muscles on the other side

But instead of giving up running, I just need to keep the muscles
balanced.

So, is there something that is stopping you from working out?
An imbalance somewhere in your body?
It may be fixable
Don't just give up
Or necessarily let your GP tell you to give up
Unless they are a sport expert
Get a second opinion of you want to be certain


Velocity

If I remember correctly
Velocity is speed in a given direction
(I'm sure someone will correct me if I'm wrong!)

So,
How fast are you progressing?
Are you happy with that speed?
What direction are you going?
Is that the direction you want?

As trainers we could be referred to as velocity controllers...
We can help with speed and direction

If you've stalled
Or you're stuck in a jam
You know who to call!




 

Voting

Did you do your 'democratic duty' yesterday?
I don't really need to know!

But when you talk about doing your duty
do you also realise your duty to your body?

If you ran your car like you run your body
would you expect to get it fixed for free?
Would you abuse it so much?
How long would you expect it to last?

How much more can you do to keep your 'engine'
and 'bodywork' in tip-top condition?

Think what you can do first before you run to the
NHS garage for a service!

Look after your own self first!




 

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...

L for Leather

Legs (and bum!)
Full of big muscles
Great areas to train to burn fat
To release growth hormone everywhere

Friends don't let friends forget leg day - as the saying goes
Working the legs will even help build the arms, via that growth hormone
The bits the big lads like to work for those summer guns!

Legs can be easy to exercise
Lunges
Squats
With weights
Without weights
Fast
Slow
So many variations!

GO do legs!


Lutein
Heard of macular degeneration?
It oftens comes with age
Your central vision begins to fail

But you may be able to reduce the effects by insuring that you don't have low levels of lutein - it's concentrated in the macula in the eye and trials suggest it may help.

And guess what?
You can get from Kale and other greens.
Kale again!!!!
Told you these greens were good for you!


Light up, light up
I'm currently up at my parents house in Halifax.
On a hill
In the middle of nowwhere
The Tour De France when past when it was in Yorkshire

I went running the other evening as the sun was setting
All dressed in yellow and reflective stuff
With a headlamp
As there's no pavement/path here

I also made sure to run on the same side of the road as
the oncoming traffic
Sounds scary?
Nope!

Always walk or run so that you can see whats coming
And get away from it if needed

Never run in the same direction as the cars
when there's only road to run on

Stay safe out there folks!

 
Licquorice
I don't take sugar in my tea
I used to as a kid
But not for years

I do like sweet things mind you!

So if I fancy a sweet something
I combine my love of peppermint with licquorice
in a cup fo peppermint and licqurice herbal cuppa

It tastes really sweet and can stop a sweet craving in it's tracks
It doesn't really taste like licquorice sweets or root
just imparts a sweet taste to the tea!

Try it!


 

K for restaurant

KELP
No, it's not a typo (this time!).
Kelp not help.

Seaweed, yes, seaweed!

It's harvested, allowed ro dry and usually powdered for supplement use. It's also a great renewable food source as it grow back very quickly.

Kelp contains lots of trace minerals including iodine for thyrod regulation. It's easy to add to your diet - whenever a recipe asks for salt used powdered Kelp! Or you can simply take it in capsule/tablet form. (Kelp supplement)


KALE
We often think of winter as being a time where there is less fresh food around.
The harvet time has been and gone.
The autumn fruits are dwindling...

But winter is a time of green plenty with many green veg crops growing well into Winter and some, incuding Kale and Sprouts tasting better after they have been hit with a hard frost.

Kale and many green laeafy veggies contain some really healthy compounds. 'Eat your greens' may be a childs worst nightmare but they are good for you.

Kale is also very versatile, it can be boiled or steamed, dehydrated to make crisp like snacks and even eaten raw if you like it that way! I also have a green food supplement that I can add to water if I feel I've not been able to have enough of the real stuff when I'm busy working away.


Vitamin K...heard of it?
You'd know if you were short of it!

Luckily deficencies are rare as this vitamin is vital for (amongst other processes) blood clotting and bone strength.

Where would you get it from?
The green leafy veggies we talked about a few days ago!
So KEEP eating those greens folks!


 

J for Oranges

Jaw, jaw, jaw

What muscles would you not exercise when you want to lose weight?

The muscles around your jaw of course!

J for Jaw it is!

If you eat too many calories and from the wrong sources you WILL get fat. Losing weight is 80% food and only 20% exercise. Hence very large people can lose weight without moving too much more to begin with.

Eat less, move more is often touted as the way forward. Lets take it one step at a time - start by eating less and eating the right stuff. Good quality protein some fats and natural/unprocessed carbohydrates.

Michelle 'keep it shut' Day

Juniper

Now I love a G&T before a dinner out and about
But I'm careful how much I drink as it doesn't help my fitness, weight-control or 'female issues'!

Some of my pals and I have tried several different gins and compared flavours (what little flavour the spirit has that is).

But what all real gins have in common is (or should be) Juniper.

Today is J for Juniper

Not just for gin but also good for insulin production hence could be useful if you're a diabetic. The berries can also be chewed to help inflammed or infected gums and oils in them clear uric acid from the body reducing gout symptoms.

You can also use them in cooking, crushed and added to meat or added to salt and garlic the add extra flavour to green veggies.

Michelle 'off to find a juniper tree' Day  

Joggers

 My name is Michelle and I'm a runner!

I don't run fast so you might call me a jogger.

J is for Jogger

Running or jogging is easy to do, you don't need much equipment and you can do it almost anywhere. But don't expect to lose lots of weight by just doing this unless you are really inactive right now.

Running and racing can be fun - the anticipation on the start line, the struggle and comradeship on the course, the medals and goodie bags at the end.

There are lots of clubs and social groups to join if you don't want to go out on your own. Just be careful not to overeat when you get home..!

Michelle 'drinking club with a running problem or vice versa' Day

Bottle jar, jar bottle

I think I stole this one from an old Tommy Cooper sketch...

J for Jar it is!

The jar is for lunch, your lunch. Or at least the contents are.
A Mason or Kilner jar can be a great container for your packed lunch for work.
There are lots of examples on the intermet - here's a link to a good article:

http://www.telegraph.co.uk/foodanddrink/11739154/The-best-jar-salad-recipes-for-on-the-go-lunches.html

Be creative!
Enjoy!

Michelle 'Jar-Jar' Day 

 Jump!

Jump is for Jump! (Boing! Boing!) today

Jumping or Plyometric exercises are great for developing power in your lower limbs. The explosive jumping or dropping onto a surface can help to build speed. A combination of bending and stretching in one fast move.

But - don't try this every session, your body won't stand for it!
Do - warm up first with smaller/gentler movements
Do - have a bit of fun with bunny hops or tuck jumps for a change!

Michelle 'Zebedee' Day 

I for the Engine

Individuals

What works for you might not work for others and vice versa!
You can't assume that yoiu will get the same results by using hte same place as your mates.

Realise that you are different - even if only in a small way.
Eat
Train and
Rest
For you.

Want help finding the right plan for you?
You know where to find us!


Iodine

It used to be applied to small wounds as an antisecptic but not so much now!

However, we still need it in small amounts in our bodies. It's good for maintaining thyroid function and hence metabolism.

Best food sources? Seaweed, seadfood, eggs, you can also buy iodized salt.

Seaweed is one of my favourite snacks - little squares of Nori available at the Chinese supermarkets and in the health food sections of large supoermarkets and in healthfood stores. It may be a little different from the more common crisps but is high in protein and fibre - go, on...go try some!

Michelle 'mermaid' Day



 Iliopsoas

With a bit of practise I can say it - Iliopsoas.

That's our word, or should I say muscle for today! Or should I say two muscles as it's actaully the refers to the combination of the psoas major and the iliacus at their inferior ends. These muscles are distinct in the abdomen, but usually indistinguishable in the thigh. As such, they are usually given the common name "iliopsoas" and are referred to as the "dorsal hip


 Investment

Apologies for the lateness of Friday's email - when I was free the mailchimp server was down and vice versa!!!

So - I just invested in me!

I bought a new pair of shoes for the gym.
Lifitng shoes
To improve my squats
They weren't cheap for something that will get used for one thing only
But they weren't Jimmy Choo prices!

Why is this an investment rather than just a purchase?
It will help me lift better and in doing so improve my fitness.

Don't see money spent on fitness and health (including good food) as a cost, change your thinking and realise that it is an investment in your life. Time spent working on you is not time wasted or something to fit in when you can or a chore. It's time invested too.

Not sure what/how to invest in you?
Come and see us - your fitness investment advisors!

Michelle '30 min investment in running ocmig up next 'Day