Worst diet 'EVER'???!

This years most dangerous diet?

I had a spray tan for the first time at the end of last year but this blog is not about that, it's about a magazine I began to read whilst I was waiting for my beauty therapist to be ready.

There was a pile of copies of a long running and well know women's magazine in the salon and as I was waiting I noticed a front page headline talking about 'this years most dangerous diet'. I had to read it of course! I'd just started the article when I was called but as it seemed to be talking about my approach to eating I went out and bought a copy the next day.

When I did read the article in full I have to say that I was appalled at the standard of the reporting – although I have no idea of the general standard of this type of magazine article as I don't often read them – they may all be this bad! So, what was so bad about it you ask;

The use of the word diet – this is such a misused word. We use it to mean 'slimming diet' in current speech, which in itself is wrong. We're all on a 'diet', what we eat, whether slimming or not is DIET.

That, however, was not the worst offence that I found just a common problem with the use or misuse of language.

The worst thing to my mind was the approach the 'dieters' used – it appeared that the people on this 'so-called' protein diet were eating almost nothing but protein. They were eating lots of meat and supplementing with protein bars and shakes. This idea seemed to have come from the body-building world where competition participants use these techniques to bulk up just before competition and to reduce body fat – in the last week or two only.

It is not a sustainable approach – any body-builder or person reducing body fat for competition will tell you that. The people who were recounting their problems with the 'diet' commented about mood swings and poor skin tone and sleep patterns. Yep, the athletes that use this approach could tell you that too. They even complained that instead of losing weight that they put it on – of course they did, they were eating extra calories with all those supplements and bars!

So, why do I and others suggest protein with every meal as a way of losing weight then? Well, protein takes longer to digest and as it does not raise your blood sugar too quickly it does not force your body to release a great big dose of insulin in one. It keeps you feeling fuller for longer.

How do you eat protein safely? Firstly you do not just eat protein! Focus your meals around lean proteins and vegetables (especially green ones) and a small amount of fats. By simply avoiding processed and packaged foods you can also reduce your intake of sugary foods - see further blogs on the subject of sugar lower down the front blog page.

Protein can help you control your weight and it certainly is not the most dangerous diet idea - unless you use it in the wrong way.

Walking the walk (part one) - A blog for other PTs out there

Walking the walk (part 1)

So there I was in the middle of the square with a client who was working hard and enjoying the sun, we were both horrified when a trainer from a nearby gym came out on a break and lit up a cigarette.

How could I possibly train clients and encourage health and fitness objectives if I was a smoker?

I really don't think that anyone should.

Smoking is clearly a 'no-no' (to me) but is there anything else we should be thinking about when we're trying to tell others to lead healthy lifestyles?

I think that there is. We, as Personal Trainers, should lead by example. We are our brand and we should show our clients what to aspire to. I'm not saying that all our clients or indeed all of us need to be into power-lifting or fitness modelling or marathon running but that we should at least be physically fit and be eating healthily as an example to others.

What does that mean in practical terms?

You can't tell realistically tell clients to 'eat this, don't eat that' if you go out and stuff your face with pizza and chips every day. You can't tell them to reduce their alcohol intake if you're out sinking 10 pints every other night. You won't be trusted by clients if you turn out to be a hypocrite. However, you don't have to be perfect – we're all human and 'cheat' days are the stuff that allow us and our clients to stick the plan the rest of the time.

This all sound like common sense to you? It does to me to but clearly not to all – remember the PT mentioned in the first paragraph...

I guess what I'm trying to say is, all PT's need to walk the walk, not just talk the talk to be taken seriously and really help clients to achieve their best. 

Walk and you can run...

I was asked a question a few weeks ago whilst teaching (and not fitness at the time!). My student said 'How do I learn to run?' I could have answered in a jokey manner but I knew that she was serious and wanted to use running to help her get fitter and so she could complete the 'Race for Life' with her daughters so, here are some of the things that we talked about;

If you are a total beginner and have not run since school or you are a 'heavier' runner or if you are returning to training after a break, then you need to start slowly so that you don't get injured or disheartened and simply give up.

Walk/Run intervals

Don't let anyone tell you that walking is cheating – my ultra-running friends (who run more than the marathon distance of 26.2 miles when they race) use walk/run intervals to complete their amazing race distances.

Tell the 'walking is cheating' gang to, as the kids say, 'get over themselves'. Ignore them and move on. I'm almost evangelical about running and I get upset by anyone who thinks like that. I firmly believe in the walk/run approach for my clients and beginners at my local running club.

So how do walk/run intervals work then?

On a simple level – you run a bit then you walk a bit to rest and get your breath back. To give it some structure, a total beginners interval could start by walking for 5 minutes to warm-up your muscles then run for 1 minute and walk for 1, for up to 5 times ending with a 5 minute cool down walk before stretching out.

Once you can do this easily start increasing the running time whilst holding the walk at 1 minute or increase the number of times you run 1, walk 1. There are lots of ways to increase the difficulty of the intervals, feel free to contact me for information and advice.

If this is too easy for you, you could begin with a longer running interval.

From the perspective of learning to run, this method can get you started and completing reasonable distances quickly. As you're not trying to go too far, or too fast too soon, you should not be getting frustrated or disheartened.

For instance: My husband went from non-runner to completing a half marathon (13.1 miles) via the walk/run method in a few months. He started with the 1 minute/1 minute intervals as above and each week increased his running time until he ran the race as 5 minute/1 minute intervals. He did this with only 3 runs each week – 2 short and 1 long.

Join a local club

Running clubs are very supportive and many have a beginners section. They are a great way to get to know other runners and learn more about your new sport.

Don't be frightened to pop along to a few local clubs to meet the people and run with them to see if you like them. You should not need to join straight away, try a run or two with your chosen club before committing. I tried out two clubs including a ladies only one before settling for my local friendly mixed group.

Being part of a club means having someone to run with at least once a week other benefits might include; sharing lifts to races, social events and group holidays.

Get the gear

A great thing about running is that it can be done without requiring lots of expensive equipment. However, once you start to run more than a few miles per week I would strongly advise you to get a properly fitted pair of shoes from a proper running shop – please, please, please don't get your first pair from a 'discount' sports shop as your are unlikely to get good advice.

The right shoes can make the difference between enjoying the sport or getting injured all of the time. Find out the type of shoes that you need to suit the way you run, they may not be cheap but you won't regret it. Be cheeky and ask for a discount in the shop (my local shop gives my clients 10%) – if they won't oblige you can always buy your next pair of the same type on-line!

Ladies, in addition to good shoes, you have another key piece of kit to consider. You will need a decent running bra. Go and get measured to ensure that you get the proper size and fit. If you fail to do this you will not have adequate support and this could cause discomfort.

Enjoy your sport

There are very few places that you can't run, it can be done in any weather too!

See you out there soon!

A Faster me?

My title today refers to two linked issues...

   
   My experiences on a fasting diet

   How losing weight may help my running


I've been on an intermittent fasting approach to eating for nearly a year now. It all started when I joined a gang of folks working the a London based PT on a 3 week body transformation challenge. As well as two exercise routines, at least per day, we also followed a clean eating plan (good veg and quality protein with little carbs) and a supplementation strategy.

At the end of the period I'd lost both kgs and body fat and had learned that I did not need to eat every few hours. After this challenge I carried on with the clean eating  for the  most part although I only trained a few items per week I also the continued with the fasting (2-3 days per week with no food from the evening meal the night before until 17-22 hours later the next day.) The weight stayed off.

Well it stayed off until January when we went to Disney - little exercise, lots of food and I didn't fast! On returning to the UK I was a little heavier than I wanted to be but still about 5kg lighter than a year ago so I did the 19 day programme again and my weight is further again and my body fat too.

I now plan to stick to this fasting approach for as long as I'm able. As well as keeping my weight down (and after the challenge it stayed stable) it's also easy, no counting and weighing, no products to buy and on the days when you haven't managed to find time for breakfast you won't get hungry mid-morning as your body has gotten used to fasting now and then.

There has been a TV programme about this approach and it's health benefits (apart from weight loss and stabilisation) and there are lots of books around, some by health professionals some by people trying this approach.

This method of weight loss may not be for everyone and I would urge you to speak to your nurse or GP before trying this and it must be stressed that this is intermittent fasting - constant fasting can have the opposite effect on your weight when you do start eating normally again.

If you'd like to talk to me about this idea feel free to email - michelle.day@inspiring-fitness.co.uk

So what about the running you say? Well being a few kg lighter I'm getting quicker (albeit only a few secs per mile) and it feels good!

Welcome the wine?

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With Christmas a distant but pleasant memory and the government currently looking at alcohol pricing an article in the Healthy Food Guide (I have a substitution) caught my attention this week.

The overall message of the article (Time to whittle your wine waist) was to drink less to help your health and weight loss. I'm not planning to reproduce the article here but to focus on one little bit in the bottom corner of one page that gave calories of a few common 'tipples'.

The first thing I looked at was my favourite drink choices if I'm imbibing which are red wine or strong lager (I also like cider which is pretty much expected when you live this far South and West but I've had to get details from www.drinkware.com where you will find lots of information about alcohol and it's effects for that).

Large glass of red please barman! That will be 170 calories, 3 units please madam!

Pint of lager then please? That's worse madam with 244 calories but only 2.8 units (only!)

What about a pint of cider then? Around 210 calories and 2.6 units that one!

For you white wine and spirits drinkers the statistics are: Large white wine, 185 calories, 3 units, single shot of spirits 1 unit at 55 calories.

So, there are a good deal of calories in your glass and nothing else of nutritional value. I'm not suggesting that you give up alcohol – unless you want to or have to, but a reduction could make a big difference to your calorie intake without many other changes.

For instance swap your large glass of red for a small (85 calories) or medium (119 calories), drinking half pints cuts your calories by half and if you drink lower strength lager that reduces the calories by around 50 per pint from the values above.

Practical ways to make the change (as well as reducing the size of the glass) include only drinking at the weekends, having a soft drink on alternate visits to the bar, drinking 'long drinks' made up of a spirit with a diet mixer. There is evidence that suggests a small amount of, red wine in particular, can be good for your heart and relaxing with a small drink can help you feel less stressed after all.

As a final note, remember that a little of what you fancy does you good but too much of anything can be very bad for you. For help with any alcohol related questions visit www.drinkaware. Speak to your GP if you feel professional help may be required.

Money too tight tomention?

Personal Training is very much a cash based business – whether you receive cheques, standing orders or real cash, you usually get it in advance, no credit for sessions in this game!

What do you do with that money though?

In essence, it's not really yours until the client has completed the sessions – you should really release the cash into your hands to use to pay bills, salary, dividends etc as the sessions are completed.

For instance: Client A books 6 sessions and pays, for arguments, sake £240 pounds. You now owe the client 6 sessions or £240. Session one takes place on the 6th of the month so £40 is now yours to keep and you owe 5 sessions or £200. Session two takes place on 13th of the month, another £40 earned and can be spent, you now owe £160 or 4 sessions. If the client continues to take their sessions up to 6 then you have earned the full £240.

This is usually the case but what happens if the client gets injured (outside of your sessions I'd hope) or has to go away to work for an extended period after the second session? I know a lot of personal trainer's who have contract with clients that state that they cannot receive any monies back once paid and if this is the case for client A then the money can be considered forfeit and the trainer can now keep all of it. Would you? Personally I would not, immediately, I would suggest that the client is owed the monies or sessions by me and would offer a refund. I can do this as I make sure that I have not simply spent all of the clients money at the outset. Can you?

What if instead of the client being injured, you, the trainer are injured so that you can't train the client. What happens then? Some of your clients may wait if they have a good relationship with you and do not have pressing goals but what about the others? Will you refund them? Do you have the cash?

Time for some practical ideas here;

• Firstly – get yourself insured against not being able to earn so that you can pay your bills. You may even be able to include repayment of clients funds in this insurance.
• Second – you may not be able to hold all funds for clients unused sessions in a bank account as you need the money to live on and to be honest most clients will use all of their paid for sessions. It can be a good idea however to hold one package worth of monies at any one time just in case a client cannot or will not continue with you.

Remember that you are only one bad review away from danger so look after your clients cash and it will pay you 'dividends'!

Surviving your ski trip! Part 2

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More Ski Survival tips

As it's the season it seems daft not to add another little thought or two to my 'in resort survival' ideas, so here goes...

I've already tackled sore muscles and recuperation but I'm going to add another dimension to this here with eating and drinking tips.

Drinking

It actually bears repeating that you need to stay hydrated as I mentioned in my previous blog but this still gets forgotten – one coffee or hot chocolate on the slopes is simply not enough and it more likely provide useful calories for the exercise than any hydration effect.

The easiest way that I have found to stay hydrated is to carry a back pack that takes a 'bladder' most day packs are now designed with a space for that and a hole to push the feed pipe through. Unless you have an insulated pipe though take care to blow the water back down into the reservoir after each sip or it may freeze! If you've not got or can't get one of these then carry a bottle you can refill in your pack, you won't feel the weight of either when you get moving. One word or warning though – I would not advise using a metal or solid bottle of any kind as if you manage to fall on it, it's gonna really hurt.

Eating

Skiing can be hard work (at any level) and as well as burning extra calories doing this your body will also be struggling to keep your temperature steady, warm on lifts and often trying to cool you as your work your way downhill or across country. You do need more calories, so eat well;

Breakfast – a good hearty breakfast will keep you going until lunch and beyond in many cases. You may find that the adrenaline and endorphins created when skiing mean that you have no appetite for lunch but this does not mean that your body does not really need the calories to keep going so make sure it has them with a good breakfast.

If you can face lunch (adrenaline may prevent you), eat a little of what you fancy eating – if not you can still help your calorie intake by getting a hot chocolate with cream...notice how I am not saying the usual things about food you've come to expect here? Well, you're in the cold, doing a somewhat hard activity for both body and brain, you need the calories.

Ok so now to dinner – If you are in a chalet or half board hotel enjoy the food prepared for you with no guilt. In many cases it has been prepared with your energy needs in mind. If you are not being catered for in your hotel/chalet then make sure that you do get some dinner – going out early may help you get the rest you need and avoid the rush as many Europeans eat later than we Brits. Don't go mad on the alcohol though (as I may have mentioned before!).

One final point before I go and reminisce with over my now 'almost forgotten' skiing holiday – carry snacks in your pockets or back pack as not all resorts have good restaurant facilities on the hills. Enjoy – I know we did!