Fitness & Health Tips For 2016

Here's a recent article I wrote for The Evening Chronicle............

Stacey from Newcastle, retired from the track due to injury and is now a fully qualified sports therapist, personal trainer, nutritionist and health advisor.

In her new role she advises people on how to get fit and shift any unwanted weight.

She said: “Health and fitness advice in the past has always tended to be about going to extremes. Cutting out whole food groups, fasted cardio, not eating carbs after 6pm, and downing protein shakes after a session.

“Being fit and healthy is easy, can be fun and you don’t have to take it too seriously, you don’t have to stick to the rules which have been set before, find your own way of doing things”.

Here she gives you her top tips for a healthy 2016.

1. Don’t jump on the Fad diet bandwagon. Think that starving yourself will be a quick fire way of losing those Christmas pounds? Wrong! Fad diets such as 5:2, Atkins, low calorie, meal delivery services and points counting are only short term fixes and thats all they’ll ever be.

You need a normal human diet which your body and training can thrive on. Eat real natural foods and stay away from the packets... think vegetables, meat, grains, fish, seafood, eggs, fruit, nuts, seeds.

2. Enjoy your training! Think that being healthy and increasing your fitness levels should be a hard, miserable, painful slog? Thats the quickest way to put anyone off! Find the enjoyment level of exercise, remind yourself of how you will feel afterwards, endorphins released will give you a euphoric feeling and exercise is also recommend for people that might be suffering from the new year blues... exercise is a natural mood lifter and also gives you time out of the rat race.

3. Take it steady. Don’t be tempted into going to the gym everyday for three weeks, then find you’ve sickened yourself and can’t face going there anymore. Chose to exercise 3/4 times a week, then build it up after that.

4. Drink more water. Your body needs water to function and fills you up, so instead of reaching for snacks when you feel peckish, have a glass of water instead. Sometimes your body mistakes hunger for dehydration.

5. Drink less alcohol. Sorry to be the bearer of bad news, a couple of glasses of wine can set you back 400kcal and will require a 40mins run to burn it off. Cutting your alcohol intake is one of the quickest ways to lose those pesky pounds.

6. Try something new. If your stuck in a rut and bored of training then mix it up. Try circuit training, interval/hill running, a new fitness class, a new running route or join a new club.

7. Nail your warm up and cool down. Another thing that will get in your way of your fitness journey in 2016 is injuries. Make sure you are thoroughly warmed up before exercise and don’t jump straight in the car after your session. A normal warm up I prescribe to people is 5-10mins of jogging followed by dynamic stretches, these are exercises that are performed with movement such as high knee drills, hip circles, lunges and leg swings.

For a cool down a few light static stretches are needed, but studies show that stretching is best performed a few hours later. So when you are sitting in front of the TV focus on large muscle group stretches such as hamstrings, quads, glutes and calves. A lack of... or a reduction in flexibility is one of the main causes of injuries, so its important!

8. Make a list of all your personal barriers. This is the best way to make sure you stay on track of your health and fitness goals. Write down everything that will possibly get in your way or things that you may be tempted to use as an excuse. Examples such as work, stress, tiredness, family, celebrations, lack of motivation and bad weather conditions are frequently used... especially in January.

You need to be aware of what may get in your way and you need to have a plan in place for when these situations may happen. Sounds a little bit drastic, but it works!

9. Set short term and long term goals. One of the most off putting things for my clients is that they soley focus on their long term plan, i.e. losing 40 pounds. Now if you have a big goal like that, it may seem impossible and out of reach in the short term. This is when achievable short term goals are better put in place. Focus on losing your first 5 pounds, then move your goals and after you’ve achieved that... and so on.

10. If you have a cheat meal, day or even a week then don’t fret. Forgive yourself and simply move on. Theres nothing you can do to take back the pizza, beer, brownie, ice cream binge so don’t beat yourself up about it. Move on, learn from it and get back in the gym asap... simple but true!

How To Stick To Your New Years Resolution

So another year is drawing to a close and no doubt last years New Years Resolutions are a distant memory. 

So looking ahead most people's New Years Resolution normally includes something to do with making them a healthier person...whether that is losing weight, bulking up, drinking more water, reducing alcohol intake, quitting smoking or walking more... and every New Year's Eve you hear the same old "No I really mean it this time".

So how do you do it? How do you step into the world of health and fitness and make it stick this time?

Now I don't believe in fads and that fitness is just something you do for a short period of time and then return to your old habits. Health and Fitness is something that will be apart of your life... forever. So if you're already thinking that Health and Fitness is just a temporary thing in your life then I'm afraid your wrong and you're already setting yourself up for failure.

Your health is your no 1 priority in life, it comes before money, family, friends and education. It's not being selfish, self centred, vain or egotistical, it's called taking responsibly of yourself, do not feel guilty that you are putting your health before anything else. 

That may sound blunt but if you don't have health you don't have anything. HEALTH IS WEALTH.

I rely on a good old LIST and a plan, a want is just a wish until you have a plan in place. Writing your New Years Resolution down means more chance you're going to stick to it. 

Start off with a list of reasons WHY you want to do something. Do you feel uncomfortable in clothes? Want to lose weight to fit into that dress again? Want to increase your fitness? Want to be able to play with the kids, improve your golf?

Now write down HOW you are going to do it. Are you going to seek expert help? Will you do it on your own or with a friend? Will you join a gym and make a training plan? You will need support around you with family & friends who are supportive of your choice, wants and needs. You will need help with this and doing it alone can be hard, so if there's a certain 'friend' that doesn't take to this change very well and is more concerned that you will not be in the pub at 4pm on Fridays...then maybe think about a change of friends too. So having that supportive friend/loved one encouraging you to go to the gym or choosing a healthier dish will help you with goals and having that friend who will force you into a night out to drink 3 bottles of wine, eat a kebab and then miss the gym for 3 weeks is maybe not a friend after all. 

Now write down HOW will you feel if you DON'T complete your New Years Resolution. Disappointed, sad, low self esteem ect. Another year of feeling down and miserable? Do you really want to look back in 10 years time and wish you had started instead of failing yet again?

Then write down your mini goals, and WHEN you plan to complete them, so for example "By April I want to have lost 1 stone, out of the 3 stone target". Mini goals are key with long term goals. Some days you may lose motivation, and you will need something to keep you going. Huge long term goals can feel overwhelming and impossible at times. So if you feel quitting smoking all together may lead to you starting again, then perhaps experimenting at decreasing how many you have a day might be better. So for example by February I want to be down to 5 a day, by April I want to not smoke at all on Thursdays, by June I want to not smoke throughout the weekends. Eventually building yourself up towards your major goal.

Next write down the BARRIERS that may get in your way. Such as family...yes really! What is going to get in the way of your New Years Resolution and make you fail and why? Parties/celebrations/holidays/stress at work/tiredness/boredom? This is a very important part of your plan, in order for success we need to know our potential future failures. You know the saying Fail to Prepare... Prepare to Fail.

Now a lot of diets and fitness plans fail because of simple immediate satisfaction. For example you're on a role with your plan and one day you have a bad day at work, there's too much to do at home, the kids are fighting, there's financial stress and then someone offers you a slice of cake/glass of wine/pizza and you say YES. Because you need something to cheer you up right? Try and remember how you will feel after you eat that cake, or have that cigarette...guilt, sadness, a failure? We need to remember that our long term goals are far more important to us then our immediate satisfactions. So in other words do you want that slice of cake now or do you want to be 1 stone lighter in 2 months...which one will make you happier and fill you of pride and self worth in the long term?

Referring to our goals and recapping every week is something I would recommend. You can have a little private notebook to yourself. With your plans written down, write your progress, your barriers, what you did to overcome them, did you have setbacks and what you will do in the future to make sure that doesn't happen again. Im not saying that it will be easy and there maybe a couple of failed moments at times but it's key to realise the importance of what ever you're trying to do. Forgiveness is a big thing when you feel like you've failed. Simply forgiving yourself if you have had a takeaway, or missed the gym for a week, or had a cigarette, there's nothing you can do to change the past, but you can change the future. Forgive, love yourself and move on with your New Years Resolution in sight.

DietBet - The company that will pay you to lose weight. The Pros and Cons

DietBet is an online American Company designed to increase your willpower...with money. In order to lose weight these days people seem to not have enough willpower to stay slim and away from the Krispy Kreme's on their own...but give them money for it...Yes! With the UK set to start doing the same I thought I would share my thoughts on the scheme.

DietBet involves a group of people setting up either a 4 week or 6 month challenge to see who can lose a certain percentage of body weight. In the 4 week challenge there is a 4% loss target and in the 6 months challenge a 10% loss in body weight is the target.

New bets start everyday, the more people who enter a challenge there's a higher chance of making more money. Every participant puts in a set amount then anyone who completes the challenge gets a split of the pot and anyone who doesn't...time to cough up.

First of all... The problems with this system.

1. This could potentially lead to dangerous weight loss methods, starvation and eating disorders.
2. Every persons biological makeup is different, some may naturally lose body fat quicker then others. People who are quite large can lose 4% body weight a lot easier then if your only carrying a couple of extra pounds.
3. This challenge is very short and doesn't aim for long term health (probably would want you to put on weight and join another challenge again).
4. Only digital scales allowed and they can be very inconsistent. 
5. Success is only measured with weight loss. If you are doing a range of different training methods including weight training, you weight is more then likely going to go up. Health and fitness success is not only measured with what the scales say.
6. A quick weight loss could potentially mean you have lost muscle mass not body fat.
7. Water fasting could replicate these results, boxers do this for weigh ins. 
8. Cheating would be easy! Just stick a weight in your pants and hey presto you've made your 4% weight loss in 1 minute. 

The only positive I can think of is that it may give you the initial willpower and motivation to lose weight. If your health, your expanding waist line, the fact you nearly keel over after walking up the stairs or you cannot play with the kids anymore isn't enough for you to take responsibility of your health and lose weight then when in doubt the Americans are here to save you... by gambling with your health.

Stace x

HIIT It Or Quit It?

Now unless you've been living under a rock recently everyone has heard of High Intensity Interval Training, which is now classed as one of the best training methods for fat loss and increasing fitness levels. But is it for everyone? HIIT requires 100% MAX effort over a short period of time interspaced with recovery periods. Many people assume they are performing HIIT when they are not... interval training is different to HIIT! Interval training can vary but mostly consists of low effort mixed with high effort, intensity can be varied throughout whereas HIIT is low/no effort i.e rest with MAX effort. If you do it correctly there's no way you should be able to do more then 30mins.

Being a Sports Therapist I've seen many people injured through over training, doing things they shouldn't be allowed and pushing themselves too much. And HIIT can be a cause of this.

So lets start off firstly with when NOT to perform HIIT training.

1. If you are a beginner or your level of fitness is low then I wouldn't recommend HIIT but to perform Interval Training instead. This will be just as good and will bring your fitness levels up fast. Try a Fartlek session instead (yes that really is a word, its Swedish for Speed Play). Do a 30 minute run but mix the pace up throughout, for example - 1 Min Medium Pace, 30 Sec Sprint, 90 Sec Jog X 10 Rounds. 
2. If you have joint problems/prone to injuries. HIIT is very high impact, it can include lots of jumping and plyometric type exercises. So if you have any injuries or have a reoccurring injury it's best to stay away from these types of exercises. There is an alternative though! You can perform HIIT on Rowers/Bikes/Steppers so if you really want to give it a try, go with something NON impact.
3. If you can't perform the basic movements. Anyone who can't do the basic movements in the first place shouldn't do it. If you can't squat technically right, have bad posture, or technically haven't grasped the movements at all then you probably shouldn't do it. Performing these movements at high intensity can-AND WILL result in injuries. Get the technique right first. Remember though there's lots of alternatives. If you can't do a body weight HIIT session then aim for a HIIT session running/cycling/rowing instead.
4. If your on a crazy FAD diet like juicing/low calorie/no carb. You will need lots of energy for this, performing HIIT when you haven't consumed a carb in 4 weeks will probably end in disaster. Eat correctly and fuel up to burn fat!
5. You take a long time to recover from training. If you know you take days to recover from training then I'd say HIIT probably isn't for you....at the moment. Thats not to say in the future you won't be able to. But for now focusing on your basic fitness and improving them through other methods will be a more intelligent way of doing things.

Ok now that the negatives are over - Benefits of HIIT

1. Time efficient - You can complete one session in 30mins. No need for those excuses now, everyone has 30 mins in their day to dedicate it to health and fitness. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week. 
2.  It Increases your metabolism. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. Plus research has come to light that suggests anaerobic exercise increases resting energy consumption. 
3. The Variety.  You can use your own body weight or perform it on exercise equipment like the stepper, rower, bike, treadmill, boxing, skipping or you can add weights if you want to as well!
4. Health benefits. A study by the ACSM showed improvements with Aerobic and Anaerobic fitness, improved blood pressure, improved cardiovascular health, reduction of body fat with maintenance of muscle mass.
5. Greater EPOC. That's Excess Postexercise Oxygen Consumption to me and you. This is generally about a 2-hour period after exercise when the body is restoring itself to pre-exercise levels, therefore using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
6.  Lose Fat and Keep Muscle. studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH (Human Growth Hormone) encouraging your body to build and preserve lean muscle mass while still getting rid of excess body fat.
7.  Obviously it improves your fitness!  In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. 
8. Psychological Benefits- Are stuck in a rut just running/biking for 40mins at a steady pace whilst telling yourself you can't go any quicker? Pushing your body to the max and telling yourself to push through barriers and to keep going is great for the mind. Stop telling yourself it will be too hard and bite the bullet. Afterwards you will reap the benefits and be proud of yourself for doing it. 

Stace x