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
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
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.
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.
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’.
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
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
- 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
- Avoid isolated streets and unsafe areas
- If you’re walking alone and feel threatened head towards a
- If you think you are being followed take action, follow your
- 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
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
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
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
Do you need some tips to help you stay safe on your walks read this post?
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.
Sharon is a certified personal trainer who specialises in Kettlercise, Hatton Academy Boxing for fitness and HiiT training. She offers a unique one-to-one or small group session which includes weight loss management, all in the comfort of your own home. Contact Sharon on 0771 615 1416 to find out more.