How about trying some different types of grain this week that are low GI (lose the blood sugar peaks that put you on the roller coaster of greed - we've all been there - and feel fuller for longer), along with lots of other nutritional benefits?
A complete protein that contains all nine essential amino acids. A 185g serving has about a third of your RDA of magnesium (nerve and muscle function)
Another complete protein with potasssium and copper (great anti-inflammatory properties)
Low in fat, easily prepared and lots of B vits in there (immunity boosters)
I have quinoa fairly regularly in salads to make them more of a meal, particularly on training days
..it's a sore point for some (literally) and I've been there. Most of us that train regularly will have enthusiastically over-trained at some point and it doesn't feel great.
Do we really need rest days?
Absolutely - you need time to adapt - it's important. The rest plays its part in making you stronger.
Why can't we just keep going?
Well, you can if you want and some do but the likelihood is that your fitness will simply max out and you'll plateau at that level. You will likely suffer from fatigue. Your body will become accustomed to what you're asking it to do but you'll under perform and you'll be more prone to injury. Your body will start to tell you that it needs to rest and you may well get that message loud and clear during your next workout which, whatever the exercise, is likely to feel something like wading through treacle!
In order to get fitter or improve in sport, the body needs to be exposed to stresses (i.e. training or exercise), once this has happened, the body then needs time to adapt to the stresses and for this there must be a period of recovery.
For those new to exercise, if you just keep going, without any rest, your body will soon start to fatigue and you’ll find it more difficult to complete your next session.
For those who are more experienced exercisers and are maybe training for an event, rest and recovery is also vitally important. So, what's ‘Progressive Overload’?
• Training that is designed progressively to overload the bodily systems and fuel stores.
• If the training stress is insufficient to overload the body’s capabilities, no adaptations will occur.
• If the workload is too great (progressed too quickly/performed too often without adequate rest), then fatigue follows and subsequent performance will be reduced.
• Work alone is not enough to produce the best results; you need time to adapt to training stress.
• To encourage adaptation to training, it is important to plan recovery activities that reduce fatigue.
• The sooner you recover from fatigue, and the fresher you are when you undertake a training session, the better your chance of improving.
If you are serious about getting fitter and stronger and performing better, train hard but also plan in adequate rest periods. Adaptation is your friend
Well wipe your eyes and read on because here's a bit of good news...regular exercise can improve your hay fever and it's official! A survey undertaken by the National Pollen and Aerobiology Research Unit of more than 2,000 people with hay fever, found that lifestyle factors, such as stress and exercise, can have a major impact on hay fever. The survey found that people with hay fever who exercise most have the mildest symptoms. Exercise will help reduce your stress levels, too.
Aim to do 150 minutes (two and a half hours) of moderate-intensity aerobic exercise, such as cycling and fast walking, every week. However, during hay fever season, it's best to avoid exercising outdoors when the pollen count is high. This is generally first thing in the morning and early evening. Instead, exercise in late morning or afternoon when pollen counts tend to be lowest. Yeah I know...well if you go at your normal time..at least put some sunglasses on.
If pollen counts are really high, stick to indoor exercise - why not hit the gym or the local pool.
Try swapping your normal tea for peppermint or ginger, both of which are natural antihistamines.
Colourful fruits and vegetables such as blueberries (superstar), strawberries, tomatoes, sweet potatoes and bell peppers are rich in flavanoids which act like antihistamines and also contain carotenes, which promote anti-inflammatory activity. Apparently garlic and onions act in the same way to “retard the inflammatory reactions of allergies.”
Mum knew what she was doing when she sent you to school with an apple. This crisp red fruit has a wealth of good-for-you ingredients, including a specific one that can help seasonal allergies.
As a child and teenager I suffered terribly with hayfever but found much better ways to manage it into adulthood. I still get itchy eyes and I guess I always will but its minimal now and barely affects what I do. Good luck trying some new strategies...if exercise helps and gets you fit too...double bonus
There are preconceptions out there - military style trainers screaming in your face or being taken to the brink of exhaustion by an overzealous adrenalin addict? These unrealistic preconceptions can put people off from getting in touch as they worry that they won't be fit enough to even start a new programme and that they certainly won't be fit enough to keep it up and make progressive changes.
If you are thinking about making changes to improve your health, then that's how it starts. How do you think we all started?
If you would like to know what Personal Training really involves, the truth is it should be an approach based entirely upon you, what your goals are and what you can do to improve your health and fitness levels, however unfit you think you are. Your body is likely to be capable of much more than you can currently believe possible.
Like all walks of life, there are trainers out there that will suit you and trainers that won't but based on the fact that you find a good one, genuinely interested in you and as committed to your goal and success as you are, why not find out more about whether it would work for you..
It's a great way to get some direction, stop being bored by exercise (you're not doing the right things if you feel that way!), challenge yourself, set a goal, learn correct techniques, train for an event, train because you love it, train at home, train outdoors, get accountable, know where to start and get some results.
What's my aim for you? Simply that in 10 years time when you can barely remember my name, you are still waking up in the morning and reaching for your trainers with a smile. I want you to get strong and stay strong. I want you to eat real food that your body can process and that won't make you ill and tired. No quick fixes.
Personal Training with me will be hard and it will require you to make changes. It will require dedication and it will be a fantastic investment in your body and your health for the future.
Change your story......contact me to arrange a chat.
Lindsey (no megaphones guaranteed )
Wanting to start from scratch and make some changes...so start today...
How about starting with a walk 3 times per week for 20 minutes? Take a water bottle with you. Lunch break, after work, during the day, after your evening meal - you choose.
Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.
If you want to start exercising and are serious about improvements then rest is important too. Try and get to bed a bit earlier - you'll be amazed what a difference that makes to how motivated you are.
Tell your family and friends that you're making some changes for good health and get their support and encouragement from the start.
Let me know how you get on.
As we enter Easter weekend, chocolate temptation is never higher!!! Kids chocolate all over the place, shops full of tempting stuff... well let me give you some good news
Recent interest in the health benefits of chocolate was sparked by studies on the cocoa-drinking people of Central America.
Researchers observed that the Kuna Indians of Panama, who drank cocoa as their main beverage, had very low blood pressure, a leading cause of heart disease and stroke.
Chocolate is obviously a processed and sweetened product that comes from cocoa but cocoa itself is a good source of iron, magnesium, manganese, phosphorous and zinc. It also contains the antioxidants catechins and procyanidins.
Are the health claims about chocolate supported by evidence?
In a small study from 2009, 30 healthy people who were given 40g of dark chocolate a day for 14 days experienced a reduction in stress hormones. (however, the study was funded by a major chocolate manufacturer - Hmmm). It had several limitations, including its short study period, and does not provide any evidence that chocolate has any benefits or effects on stress.
The main ingredient of chocolate - cocoa, appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects (remember -we love antioxidants!!) that reduce cell damage implicated in heart disease. Flavanols — which are more prevalent in dark chocolate than in milk chocolate — also help lower blood pressure and improve vascular function.
What do I think?
I have one square of dark chocolate every day for the antioxidant properties, because I like it and because I can torch it in 5 minutes of cycling
Balance is the key...if you're taking additional calories in, expend them. It's one weekend.
Enjoy your Easter break