Huge congratulations to John & Diane, who have lost 55cm in body measurements between them since they started training together just before the summer.
Brilliant fun to work - they encourage and help each other and laugh a lot - some fantastic results to date!!
Your body will work hard to accommodate you, no matter what you do - that's it's job - so, following the initial swear and involuntary shiver do your job too - get your base layers on and enjoy the benefits of cold weather work.
Boost your immune system, through regular exercise and you're likely to feel better over the winter period.
You'll burn more calories as your body works hard to maintain it's core temperature.
You'll strengthen your heart as it works harder to distribute blood.
You'll get a good dose of Vitamin D - need to get it where we can over winter.
You'll feel happier - cold weather exercise can boost your mood as your body works hard to stay warm, the amount of endorphins also increases, leaving you smiling.
You'll build tolerance to the cold but only if you get out there regularly, so as the winter develops, prepare well, layer up and get going with whatever it is that you enjoy doing.
Lots of our Wholehearted boxers turned out in force last Saturday to raise money for local Selby based charity 'Spirit of Christmas', with their weekend workout raising over £100 for the charity, which runs Christmas parties for families facing financial hardship.
Get some cherry juice into your diet.
It can accelerate recovery following an endurance event and promote recovery and prevent muscle damage, following heavy weight training.
Flavonoids and anthocyanins in cherry juice improve cell health and prevent muscle oxidative damage and inflammation associated with exercise
(American journal of clinical nutrition - May 2016)
Particularly effective if you're increasing effort and changing distance / weights / routine. I've used it after endurance events and find it good for recovery (though like anything you never know how you would have felt without it!).
A great addition nutritionally, so I'm going with it. Give it a go.
15 minute holiday workout that you can do pretty much anywhere
30 seconds for each of the 5 exercises and then rest for 30 seconds.
You'll repeat this circuit 5 times, so it's 15 mins of your day
Press ups (box or full)
Squat (add weight to challenge yourself)
Mountain climber (do some cross body ones too)
Forward lunge (add weight to challenge yourself)
Jump squats (if tiring, go into squat hold toward the end)
If abroad in a hot place on holiday and not near a gym, you can buy a large watermelon from the local shop and a couple of large bottles of water (or whatever is about right for you) and use those as temporary weights. Improvise.
If you struggle to keep your iron levels where they need to be...you may be eating lots of iron but your body may be having a tough job absorbing it.. if so, you need to think about increasing your Vitamin C intake when you're eating iron rich foods.
Both animal and plant foods contain iron, and absorption depends on the specific form of iron. The body absorbs heme iron, found in animal products, much more easily and efficiently. Absorbing nonheme iron from plant sources is a tougher call for your body - so it's better absorbed when paired with vitamin C rich foods.
Most fruits and vegetables contain vitamin C, so pairing your sources of plant based iron with vegetables like red peppers and broccoli (among the richest sources of ascorbic acid) will help you to absorb that iron.
There are substances in the foods that you eat that enhance iron absorption and equally there are those that inhibit it.
It's a little game of tug of war in your body to get that iron out of your nutrition, so help yourself get onto the winning side and when eating it, pair it up with some Vit C rich food.
Alongside it's high nutritional value, the humble avocado offers us many benefits...
A great source of potassium (actually higher levels than the often touted banana), supporting healthy blood pressure levels.
Avocados are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
Putting avocado into a salad can increase the amount of nutrients that you are able to absorb from the other ingredients. Some nutrients are fat soluble so need a fat source alongside them for maximum absorption - avocado fulfils that role.
Many people would be surprised that a food high in fat and calories like avocado would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat.
This steady slow burn energy and the feeling of satiety that you get from eating an avocado is one of the reasons they are so good at reducing hunger.
Alongside the nutritional bonuses that foods like avocado bring, Including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes a significant difference when you want to lose weight.
Portuguese weather and Yorkshire resilience at 'HiiT like a girl' this week. Respect to all who turned up and worked hard anyway.
Cashews - I use a controlled portion of them in many of my juices as they are nutrient dense and provide a number of health benefits...here's only one..
Cashews are helpful in controlling blood sugar, according to a number of studies. Results of studies show that the anacardic acid (found in the shell) improves the ability of sugar to enter cells, which decreases the amount of sugar circulating in the bloodstream.
Cashews also may promote the metabolism of sugar into energy(glycolysis).
Controlling blood-sugar levels reduces the risk of developing diabetes - step forward the small, unassuming but nutritionally smart cashew nut.