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

H for retiring

Hy-giene

No, not a hello to a new client but a word about your gym kit...
Please keep it clean folks, the warm damp sweaty environment of your workout clobber is an ideal breeding ground for bacteria. Bacteria that can cause nasty skin conditions - I've seen the odd case of 'gym rash' before and it's not nice.
Make sure you wash you kit well and often. Don't use fabric conditioner on wicking materials mind you - they won't work as well if you do.
As well as looking after your skin you'll also please your gym buddies too - or at least their olfactory sense!
Michelle Day
PS - Merino wool is the one expection to the 'wash every time' rule. It has anti-bacterial properties and can be reworn without smell or danger to skin for, well I trialled mine for a fortnight until my hubby kindly asumed it needed a wash even though it stilled seemed fine!


Habits

As a kid I loved watching Ronnie Barker in Porridge - he was the habitual offender in the title!
His habit was burglary!
I hope you have healthier habits!
Eating good food regularly - fruit, veg and meat
Exercising often - be it walking the dog, running or any indoor fitness pirsuits
Getting plenty of sleep - 6-8 hours a day, starting around 10pm.
These habits will keep you healthy. But you need to work at it to make them habits, things don't always 'just happen'. Sometimes you need a little push, sometimes it's more than once!
Keep at it and it will pay off!
Just had my habitual protein smoothie for breakfast - tastes great, it's easy to make and very portable. I just need to plan to make sure I have the right fruit and veggies in store and some vegan protein powder. Not much of an effort really now is it?
Michelle 'choco-raspberry smoothie' Day  


How do you make a hormone?

No, not a queue for a bad joke but a question that will now be answered...
 

Hormones are secreted from the endocrine glands in the body, directly into the blood stream Some of the major endocrine glands in the body include:

• Pituitary gland
• Pineal gland
• Thymus
• Thyroid
• Adrenal glands
• Pancreas
• Testes
• Ovaries

These organs secrete hormone in microscopic amounts and it takes only very small amounts to bring about major changes in the body. A very slight excess of hormone secretion or slightest deficiency in a hormone can disease and poor health.
In the cases of hormone deficiency, a synthetic hormone replacement therapy may be used and in cases of excess hormone production, medications may be used to curb the effects of the hormone.
And what do they do?

Hormones are chemical messengers telling the organs to exert their functions. There are many types of hormones some of these include:

• Development and growth
• Metabolism of food items
• Sexual function and reproductive growth and health
• Cognitive function and mood
• Maintenance of body temperature and thirst

It's important that we look after our bodies to ensure correct hormone balance (as far as we can). This includes not giving our livers too much to do - that detox idea? It's designed (when done properly) to assist the liver to perform it's function to the best of it's ability.
This is especially important if you are going through any major hormonal changes such as in pregnancy, menopause or puberty. This even extends to the skin care and cleaning products you use - which can also disrupt normal hormone balance.
This is a big area of study - just ask us for more support if needed.
Michelle' perfectly balanced' Day
Extra material from: http://www.news-medical.net/health/What-are-Hormones.aspx 


Be Happy!

Yep!
Do it!
Smile and be happy!

OK! OK! I know it won't solve everything and sometimes you just can't face it but exercising with a clear purpose and doing it regularly will increase production of hormones that lift mood and may you happier. Even getting out into the sunlight will have an uplifting effect.

So, maybe what I should have written was, exercise and be happy! Lack of knowing what to do/how to do it or a clear purpose holding you back and making you feel down?

You know where we are when you need us...

Michelle 

G for Get it!

It all went a bit 'Pete Tong' this week (or two) and I almost did ForGetIt!

Grehlin
Our first 'G' is Ghrelin - pronounced GREL-in.

This is the hunger hormone. When your stomach is empty it's secreted and when your stomach stretches secretion is stopped.

It also plays a part in energy distribution and rate of use by regulatng the amounts sent to fat or glucose storage or to muscles to allow them to work.

Ghrelin production is actually lower in people with more fat stores (except in the case of rare medical conditions) so no - your hormones are not making you fat in this case!





A week and a bit later I started again...

Good Morning again folks and apologies. I've been a little remiss on the daily email front.
TBH I was struggling to find good posts for 'G' and them there was a big pile of
work related stress and I sort of gave up on the emails.

Sorry, you didn't deserve that.
But I'm back now.

So what is todays 'G'?

It's is G for 'Good Morning'. A good morning will tend to follow a good nights sleep. Whilst we all need different amounts of sleep it's best for almost everyone to get to bed by 10 or 10:30.

Switch off your iphone, TV, radio and relax, put down your book/Kindle.
Thick curtains or blinds will help shut out any excess light.
Writing down your thoughts before sleeping may help to clear your busy mind.

Lack of sleep can be linked to obesity and depression amongst other ills - get good sleep and have a Good Morning!

 
Guilt
Food guilt?
Overrated!
And no help whatsoever to your fitness and diet efforts.

There are two other choices:
1. Don't eat/do it in the first place - no guilt
2. Do it and don't worry - no guilt

Feelings of guilt will only maked you stressed, raise your cortisol levels and hold onto more fat!