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The Soup Diet

Healthy EatingPosted by Sharon Mon, January 12, 2015 16:38:36

Are you trying to lose weight? One of the challenges that dieters face is staving off hunger, especially for those on a calorie restricted diet. These dieters often feel deprived and hungry because of the reduction in volume of food.

But this need not be the case, studies have shown that people who include low-energy-dense (low calorie) foods which have a high water content (such as healthy soups) will not only reduce the number of daily calories consumed but will also experience shorter bouts of hunger because they feel fuller for longer. I would recommend having 1 to 2 bowls of soup or stew a day as part of a calorie-controlled diet to aid your weight loss. A BBC short documentary (link below) demonstrates just how effective including soup in your diet can be.

Have you Tried Boxing for Fitness?

Fitness & ExercisePosted by Sharon Wed, January 07, 2015 21:22:19

More energy = More Calories Burned!

A Hatton ABC boxing for fitness work out is a great way to get in shape and tone up. This is a non-contact workout where you punch a focus pad. The more you put in, the more you get out of the session. Because of the high repetition you'll get a great cardio fat-burning workout (and relieve some stress too!).

The session comprises of a warm up and cool down AND 5 Rounds of Boxing - Pyramids, Combo, Abs, Legs and Freestyle Cardio. You'll enjoy putting together boxing combinations that will make you feel like a pro. But don't worry, during the warm-up you'll be taught correct punch technique.

The benefits of boxing for fitness include:

- Fat burning
- Improved muscle tone (especially arms, buttock and thigh)
- Build cardiovascular strength and endurance
- Improved coordination
- Increased agility
- Improved functional fitness

There is very little health risks associated with boxing, mainly wrists or shoulder injury. If you have no issues in these areas, the correct technique will help to ensure that you remain injury free. Your instructor will always teach you the correct way to punch and hold a focus pad.

If you've never tried a boxing for fitness session why not book a COMPLIMENTARY 15 minute session or book a 30min or 60min workout (we also offer discounts for multiple prepaid sessions). Visit our home page for the Appointment Diary.

Please contact us before booking if you have any injury or illness.

Body Fat & You

Weight LossPosted by Sharon Sun, December 28, 2014 19:33:37

Thin might be in but looks can be deceiving! There are many fad diets out there that purport that you can eat all your favourite foods, lose a ton of weight and keep it off, but that doesn’t mean the end result is good health. In some cases you may indeed lose weight but just being thin isn’t the real deal, especially if your weight loss is achieved by not eating enough. What we need to achieve is to lose the fat not just the bulk. There are many TOFIs (thin outside fat inside) out there who probably believe they are healthy but they are just as much in danger of succumbing to diseases that arise from too much body fat as someone who is overweight. The truth is your body fat levels are much more important than what you weigh.

Symbols of health should include your percentage of muscle mass, the level of visceral fat (fat around your organs), subcutaneous fat (fat under the skin) and cholesterol and blood sugar levels. Eating a healthy diet that includes plenty of fruit, vegetables and water and fewer sugary drinks will help you control all of these. But where do you start?

A good place to start is meeting with your GP (doctor) or a dietician who can carry out a simple test to measure your current body fat percentage. If this is high, your GP, dietician or trainer can help you set some goals and work out a diet plan that will help lower the percentage.

With just a few tweaks to your lifestyle you can reduce body fat and have a truly healthy body.

Watch this short BBC video about fat:

Every Breath Counts

Health & WellbeingPosted by Sharon Sat, December 27, 2014 21:39:53

I read a recent article in Medical News Today which was simply astounding? “The majority of weight loss occurs via breathing”, wow!

Despite popular belief, fat is not converted into muscle, simply excreted through faeces or magically burnt ‘up’ during exercise. If fact, the researchers highlighted that when we ‘burn’ fat we metabolise a particular fat known as triglyceride, the triglyceride molecules are oxidised (broken down) and dispelled from the body. The researchers tracked triglyceride atoms in the body to see what happened to them, studies showed that when 10kg of triglyceride fat was oxidised, 8.4kg was converted to carbon dioxide and 1.6kg became water. This means that when weight is lost, the majority of it is breathed out as carbon dioxide! The water then leaves the body through breathing, faeces and urine. (Research published in the BMJ by University of South Wales Australia).

This really supports what is generally accepted that we not only lose weight whilst performing exercise but also in our sleep, hurray! So take a deep breath and ‘carry on’.

A Christmas Tale of Two Choices

Healthy EatingPosted by Sharon Sat, December 27, 2014 13:11:43

Did you know the food you eat can either be healing or toxic? A consistent eating habit can be medicinal for the body or cause unseen harm. In Deuteronomy God encourages the Israelites to make life giving choices – ‘I put before you the choice of life or death…Chose life?’ As we come towards the end of the festive season and the merriments have been had and the treats have been enjoyed, many of us will approach the New Year with a renewed promise to eat better and be kinder to our bodies – to put it quite simply, our subconscious evokes that question that was asked thousands of years ago, which will you choose life or death and of course we all want to ‘chose life’!

Once Christmas is over, every day we make countless good and bad decisions about what we eat. Depending on our mood, discipline or knowledge our diets can range from ‘mostly junk’ to ‘fairly good’ and perhaps even ‘excellent’. Did you have a breakfast that fuelled you through the morning or just provided enough of a sugar-spike to keep you going until lunch? And what about lunch was it fast, greasy and calorie laden or a carefully selected combination of whole foods, lean protein and fruit? Choices, choices! Factor in the cost of stocking our cupboards or buying lunch, options might be limited or way too many.

Some of the negative effects of a modern diet include more incidences of type II diabetes; IBS and diseases of the gut are also on the rise; not to mention intolerances to milk and increased allergies as the food we eat becomes more processed, genetically modified and laden with ‘extras’ to appease the 21st century pallet. By the time the food we eat makes it from the farm to the warehouse and then the supermarket shelf before spending a week or so in our refrigerators it’s no surprise that less than 50% of the nutrients have died before we even put it through a cooking process to destroy most of what’s remaining.

So what’s the answer? Buy locally produced produce; eat plenty of organic vegetables and meats; incorporate juicing and raw foods into your diet? Sure, that sounds like a plan! It is always worth the investment of your time to do the research, learn what foods have a high nutritional value and create a meal plan to incorporate all these goodies. The Food Standards Agency UK ‘eat well plate’ pictured above gives you some indication of portions (download their guidelines below).

If you’re like me and you’ve decided to choose life for 2015, take a moment to encourage yourself and make a few resolutions to eat more healing foods. Encourage those around you and our readers to do the same by sharing your stories, challenges and what you’re doing to overcome them.

Stay tuned to this blog for more on healthy eating, eating plans and nutrition.

Happy New Year and ‘here’s’ to your health and wellbeing in 2015.


Copyright: BristolOne Fitness

Tips for Keeping it Safe (walking for fitness)

Fitness & ExercisePosted by Sharon Sat, December 27, 2014 12:22:08

Walking is a great form of exercise, but we all know that the streets can pose their own danger or there could be a time when you feel unwell and need some assistance while you’re out-and-about. This post is not meant to scare you, but your personal safety should always factor into any form of exercise you do. Here are a few tips for staying safe whilst out for a walk:

- Carry a panic alarm

- Carry your mobile phone so that you can make a call if needs be

- Carry some coins or small notes in case you need to get a bus home or change plans

- Leave your valuables at home

- Walk with company; it gets dark very early in the winter months

- Avoid isolated streets and unsafe areas

- If you’re walking alone and feel threatened head towards a public place

- If you think you are being followed take action, follow your instincts

- Don’t approach parked cars, I can’t advise to assist or not assist motorists but think safety and never get into a strangers car

- If you need to stop and use a cash machine take precautions

- Don’t listen to loud music, its great company and motivating to have music but distractions stop you from being aware of your surroundings

But do enjoy your walk and be safe. Your local police station and organisations like Safer Streets can give you great advice about keeping safe.

Walking For Weight Loss

Fitness & ExercisePosted by Sharon Sat, December 27, 2014 12:19:32

Walking is a great way to get in shape and aid weight loss. There is no need for a gym, trainer or fancy equipment. No matter what your fitness level is, you can get out there and get moving. Look around you, there will be many places on your doorstep that will provide some great walks, try the park, local nature reserve, coastal areas, stately homes or castle grounds or just around the area where you live. And this is an exercise you can enjoy all year round, although most people would prefer the dryer months, but with the right gear, there’ll be no stopping you.

Walking doesn’t have to be an isolating experience; you could join a walking club or start your own group with a circle of friends. Take precautions to make your walk safe (see below) and you should enjoy a trouble-free walk.

Walking should go hand-in-hand with a healthy eating lifestyle; overeating or a poor diet will undo all of your hard work. If weight loss is your goal you need to maintain a sensible diet consisting of a good balance of fresh low calorie foods. Weight loss is only achieved by consuming fewer calories than you expend.

According to the NHS walking can lower the risk of heart disease, asthma, strokes and some cancers and chronic diseases. Other health benefits include weight loss and it improves glycaemic control, walking also reduces stress and boosts your immunity.

To really enjoy your walk, if you don't already have this, invest in a good pair of walking shoes or runners and wear the appropriate outer wear for the weather, rain macs and sportswear have become increasing more affordable, particularly with the rise of sports factory shops and outlet stores. When investing in new trainers or walking shoes, it is worth having your feet measured and get advice from the staff in store. Good footwear will help keep your feet healthy and blister-free. Remember to stay hydrated on your walk, carry a bottle of water and a healthy snack if you are walking for a considerable distance.

Start off slow and pace yourself, don’t plan to speed walk 10 miles on day one; set yourself a reasonable goal particularly if you have been inactive for a while. A one-to-four mile moderately paced walk might be more than enough to start with. And remember it’s always a good idea to visit your doctor to get a ‘clean bill of health’ before commencing physical activity, especially if you have any underlying medical conditions or take regular medication.

There are plenty of opportunities for you to fit walking into your lifestyle – walk to work or get off the bus a few stops early and walk the rest of the way; take a walk during your lunch break; walk to the shops and leave the car at home; or organise some long walks with family or friends at the end of the day. It doesn't have to be a long walk, take 30 minutes out of your busy schedule and discover how enjoyable a good walk can be.

Do you need some tips to help you stay safe on your walks read this post?

How to avoid Tooth Decay

Health & WellbeingPosted by Sharon Sat, December 27, 2014 11:46:35

We have all learned about the importance of maintaining adequate levels of minerals (especially calcium), fat-soluble vitamins (A, D, E, K) and nutrients in our diet to keep our bones and teeth healthy. But have you heard that digesting the right levels of these essential micro-nutrients can help to repair tooth decay? Well, according to some studies, dental researchers no longer solely attribute tooth cavities and decay to damage caused by sugary treats - a lack of nutrients in your diet play a part too. And although it was once thought that this damage was permanent, dental pioneers like Dr Weston Price (the Weston A. Price Foundation) claim that increasing minerals, vitamins and nutrients can also repair the damage we have caused. The video clip below suggests incorporating coconut oil, organic dairy and meats, organic vegetables and organ and gland meats will give you a boost.

Interesting thought right? It is certainly worth considering improving our diets for a whole range of health benefits including looking after our teeth.


Copyright: BristolOne Fitness

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