Spring/Summer Boot Camp Programme

§ July 3rd, 2011 § Filed under News Comments Off on Spring/Summer Boot Camp Programme

Big Deal Training

SPRING/SUMMER BOOT CAMP PROGRAMME

Wednesdays 7.00-8.00pm, Kidwells Park, Maidenhead.

(meet at Kidwells Park Pavillion)

Session 1 – 6th April.  Final session – 21st September

Sessions 1 –  3 (6th, 13th & 20th April) will be pay-as-you go @ £5.00 per session

From session 4 (27th April) to session 25 (22 sessions) the following payment options apply…

OPTION 1:       Pre-pay for all 22 sessions @ £110 (equal to £5 per session)

OPTION 2:       Pre-pay for the 1st 11, then 2nd 11 sessions @ £77 (equal to £7 per session)

OPTION 3:       Pay-as-you go @ £10 per session.

Having attended my Ski Fit sessions over the winter you are one of the first to find out about this exciting new exercise programme!

PROGRAMME FEATURES – Team work, stamina building, all-over-body strength & conditioning exercises, regular fitness tests.

PROGRESSION PLAN – I will provide you with a chart on which you can track your progress.  You will also get the chance to monitor your blood pressure, weight and body fat levels.

If you have any questions about the programme, or would like any other advice or support, please contact me by phone (07920094555) or by email (eddie@bigdealtraining.com).

N.B – This will be a Team effort in the great outdoors!  Being part of a Team means we stick together come rain or shine.

I really look forward to the chance to work with you again!

Best wishes.

Eddie Johnson

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Spring/Summer Boot Camp Programme

§ April 1st, 2011 § Filed under News Comments Off on Spring/Summer Boot Camp Programme

Wednesdays 7.00-8.00pm, Kidwells Park, Maidenhead.

(meet at Kidwells Park Pavillion)

Session 1, 6th April.  Final session 21st September

Sessions 1 –  3 (6th, 13th & 20th April) will be pay-as-you go @ £5.00 per session

From session 4 (27th April) to session 25 (22 sessions) the following payment options apply…

OPTION 1:       Pre-pay for all 22 sessions @ £110 (equal to £5 per session)

OPTION 2:       Pre-pay for the 1st 11, then 2nd 11 sessions @ £77 (equal to £7 per session)

OPTION 3:       Pay-as-you go @ £10 per session.

PROGRAMME FEATURES – Team work, stamina building, all-over-body strength & conditioning exercises, regular fitness tests.

PROGRESSION PLAN – I will provide you with a chart on which you can track your progress.  You will also get the chance to monitor your blood pressure, weight and body fat levels.

If you have any questions about the programme, or would like any other advice or support, please contact me by phone (07920094555) or by email (eddie@bigdealtraining.com).

N.B – This will be a Team effort in the great outdoors!  Being part of a Team means we stick together come rain or shine.

Best wishes.

Eddie Johnson

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Running Surgeries…

§ March 29th, 2011 § Filed under News Comments Off on Running Surgeries…

Wednesday 6th April @ 11.15am – Kidwells Park, Maidenhead.
Saturday 9th April @ 11.00am – Maidenhead

Wednesday 6th April @ 11.15am – Kidwells Park, Maidenhead.  Meet by the children’s play area.  60 minute session involving some interval training.  You can take this at your own pace, so you can push hard or take it easier.  BEGINNERS WELCOME!!!

Saturday 9th April @ 11.00am – Maidenhead.  Meet at the Magnet Leisure Centre reception.  75 minute session.  On this session we will look to build on the training done in our two previous sessions in Swinley Forest.  It will be on almost completely flat terrain including mainly tracks and paths, but some road.  It will be less muddy than Swinley Forest!

The Big Deal Training Team for the Maidenhead Relay Marathon on Sunday 12th June 2011 is training well.  There are still some places available on the Team.

Payment of the £13 entry fee secures your place on the Team along with a committment have fun and do your best.

Nearer the event Big Deal Training Team shirts will be printed.  They will cost around £12, but they are optional!  Just ask me if you would like one.

Any questions, please get in touch.

Best wishes.  Eddie

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Ski Fit at home

§ March 9th, 2011 § Filed under News Comments Off on Ski Fit at home

Ski Fit at home using ‘Training Mate’

As the season of Ski Fit exercise classes comes to an end (last session Wednesday 16th March) I am pleased to present an opportunity for everyone to carry out a similar exercise session at home.  This chance has come about thanks to one of our regular Ski Fit attendees whose company has developed a program called ‘Training Mate’.  Using ‘Training Mate’ you can devise your own truly bespoke workouts and use them to achieve your own personal goals.  Everyone who has a license for Training Mate can become part of an on-line community that shares training programs.  Think of it as a ‘Twitter for people who exercise and want to share their workouts’.

I have devised a workout called ‘Ski Fit at home’ and using ‘Training Mate’ it can be followed at home.  It will work a bit like opening a PowerPoint presentation.  You will be given commands to follow.  These commands will take you through a workout in a similar format to the way I have instructed the Ski Fit classes throughout the season.  The only equipment you will need will be a skipping rope, some dynabands and a step.

(I buy my equipment from the Physical Company… http://www.physicalcompany.co.uk/welcome.asp)

All you will need to do to access the software and the Ski Fit session plan, will be to download the software, and request a 30-day try-before-you-buy license from this link http://www.training-mate.com/download and then access the Ski Fit ‘Library’ within ‘Training Mate’ using this second link http://www.training-mate.com/share/libraries/details/3

Using the software you can also devise your own workouts as has been done for Ski Fit at home.  Once you register on the ‘Training Mate’ website, you will also be able to publish these on-line in the same way that Ski Fit at Home has been.

If you would like any advice about ‘Training Mate’, the website has a comprehensive set of documentation and help at http://www.training-mate.com/learn.  Within the software, you can use the ‘F1’ key to access the user guide.

If you would like any further advice or help with the exercises contained within the ‘Ski Fit at home’ session plan, please contact me by email (eddie@bigdealtraining.com) or by phone (+44(0)7920094555).  Below, I have added some instructions for each exercise within the ‘Ski Fit at home’ session plan on ‘Training Mate’.

I have really enjoyed instructing the Ski Fit classes since they started in November 2010 and look forward to starting them up again in November this year.  Your energy, enthusiasm and commitment has been impressive!

If you would like any further advice or support in your exercise program as the Ski Fit classes come to an end, please let me know.  I am happy to offer a FREE consultation and first Personal Training session to you.

SKI-FIT at home exercises.  Additional information….

Before starting, carry out some light aerobic exercises (eg, cycling, jogging/walking, mobility exercises) up to a total of around 6 minutes.  By this point, aim to be approaching a mild sweat.

Complete the first circuit at 70% effort, the second at 80% and the third at 90% effort.

Wide leg squats (x 3) + 20 steps jogging on the spot @ 75% effort, repeat when complete.

Press Ups

Step-ups (use a step or a bench roughly half way up your shin in height).  Step up and back down leading with your right leg x 5, then with your left x 5, then repeat.

Side Plank (right forearm on floor)

Walking lunges (find enough space to carry out 8 forward lunges).  Turn round when 8 complete.  Correct size of step = both knees @ 90° when back knee is 3-4 inches off the floor.

Skipping

Shoulder Presses – Using elastic dynabands.  Hold band in both hands by side of waist. Standing on one leg, with band under standing leg, lift hands to above head and almost straighten elbows, bring hands together at top.

Side Plank (left forearm on floor)

Calf raises (stand on the edge of a step, lift on to tip-toes and lower as deep as possible with heels)

Spotty Dogs (feet hip width apart, one foot in front, the other one foot behind. Swap positions by jumping each foot front to back and vice versa.  Increase difficulty by adding a drop of back knee towards floor – the lower the harder)

Tricep dips (hands to side of hips while bottom almost rests on a bench or a step.  Take feet further away to make harder.  Bend elbows to 90° and then raise to almost straighten elbows)

Back against wall sitting (hips & knees @ 90°, thighs horizontal)

‘THE PLANK’ CAN BE ADDED IN AT ANY POINT DURING THE WORKOUT AS AN ADDITIONAL TEST OF CORE STRENGTH.  HOLD IT AS LONG AS POSSIBLE, IDEALLY SIDE ON TO A MIRROR.  MAKE A NOTE OF THE AMOUNT OF TIME THAT YOU ARE ABLE TO HOLD IT CORRECTLY BEFORE FATIGUING.

When circuit complete 3 times, carry out 5-6 minutes of light aerobic exercise before stretching all major muscle groups for 20-25 secs each.

Please feed back on how you are progressing and to ask any questions you may have.

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TRAINING RUN # 2 – 11.00am Saturday 12th March at Swinley Forest, Bracknell.

§ March 4th, 2011 § Filed under News Comments Off on TRAINING RUN # 2 – 11.00am Saturday 12th March at Swinley Forest, Bracknell.

TRAINING RUN # 2 – 11.00am Saturday 12th March at Swinley Forest, Bracknell.

After the success of our first team outing on Saturday 26th February, we’ll meet again a week tomorrow for another hour or so of running fun in the woods at Swinley Forest.

Meet at 11.00am at the bike hire store at the Lookout Discovery Centre, Nine Mile Ride, Bracknell, RG12 7QW (see link to map below).  We will set off promptly at 11.10am.  The terrain varies, but can get muddy, so bring some training shoes that you don’t mind getting dirty.

http://www.bing.com/maps/?FORM=MMREDIR#JnE9LlJHMTIrN1FXJTdlc3N0LjAlN2VwZy4xJmJiPTU0LjY2ODk4MTExNDI1NjYlN2UxMC44MDExNjQwNjE1JTdlNDguMDU3NzkxMTk4MzQ4JTdlLTExLjQzNTE2NDA2MzU=

ALL LEVELS OF ABILITY WELCOME.  Everyone from competitive athlete to beginner can take part as we will find locations where we work as a team, but can individually push ourselves as little or as much as we like.  The session will last about 1 hour 15 minutes and is FREE OF CHARGE.

MORE TRAINING RUNS TO FOLLOW IN THE WEEKS LEADING UP TO THE MAIDENHEAD RELAY MARATHON ON 12TH JUNE.

The team for the Maidenhead Marathon is taking shape, but there are a few places still up for grabs.  YOU DON’T HAVE TO BE A RECORD BREAKER TO JOIN!  If you’re a beginner and willing to work on your training between now and 12th June and give it your best shot on the day, then you are very welcome to join in.  Payment of £13 to cover the cost of entry as well as a comittment to have fun and do your best secures your place.

See you on Saturday 12th March at 11.00am!

Best wishes,  Eddie

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Maidenhead Relay Marathon and training runs

§ February 17th, 2011 § Filed under News Comments Off on Maidenhead Relay Marathon and training runs

Link Foundation Maidenhead Relay Marathon, 2.00pm Sunday 12th June 2011.

Big Deal Training has entered a team for this race.  Join the team and play your part!  It’s a popular relay challenge and we will be a team of up to 10 people who can all manage the 2.62 mile distance. Held as a finale to Carnival Weekend in Maidenhead, this is a fantastic event, whether you are competitive and hoping to win, or just aiming to get round. With plenty of spectator support and other activities happening in the central part of town, you are sure to be part of a great weekend, raising funds for charity in the process. There are prizes for overall winning team as well as winning team in different categories.  However, we are entering for the thrill of the event, to have fun and do our best, not to beat world records!

Each team member will complete a lap of 2.62miles, making up to the marathon distance between them.  The cost will be £13 per team member.  All proceeds going towards the entry fee, majority of which goes to charity.  If you would like to take part, please get in touch and I will confirm your place when I have received your payment.

I will arrange some Big Deal Training team shirts for the event (optional!).  I will only ask cost price for these which will be around £12 (details to follow soon).

I will be arranging some training runs for the group regularly as the event gets closer (watch this space!).  Even if for example you are able to run for 30 seconds now and need a 30 second walk before running again, I will help and advise you on how to progress to running as much of the 2.62 mile course as possible.  Please contact me if you want any specific personalised guidance in your training.

TRAINING RUN – 11.00am Saturday 26th February at Swinley Forest, Bracknell.

Meet at 11.00am at the bike hire store at the Lookout Discovery Centre, Nine Mile Ride, Bracknell, RG12 7QW.  We will set off promptly at 11.10am.  The terrain will be a little muddy with some hills and a bit of uneven ground.  Bring some training shoes that you don’t mind getting a bit dirty.  ALL LEVELS OF ABILITY WELCOME – I will deliver a coaching session that everyone from competitive athlete to beginner can take part in (if you are interested in how I will achieve this, just give me a ring).  Scenes from the last Harry Potter film were filmed in these beautiful woods.  They are a great escape from the hustle and bustle of the Thames Valley.  The session will last about 1 hour 15 minutes and is FREE OF CHARGE.

MORE TRAINING RUNS TO FOLLOW IN THE WEEKS LEADING UP TO THE MAIDENHEAD RELAY MARATHON.

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A Carbo-Loading week ending in an endurance run….

§ January 23rd, 2011 § Filed under News Comments Off on A Carbo-Loading week ending in an endurance run….

Please forgive me if this account of my experiences appears a little self-obsessed!  I genuinely believe that after going through this process for the first time two weeks ago and again this week just ending, I have something to offer, not only to people training for an endurance event, but also to those interested in nutrition for weight management.

What is carbo-loading?…It doesn’t just involve eating a normal diet and then over-eating on carbohydrates a couple of days.  It needs to start at least 7 days before an event.  Put simply, by removing carbs 7 days before the event and putting them back in 3 days before, the body will absorb and store more energy than normal.  This leads to being able to go for longer when required.

Carbo-loading may not work for everyone and it wouldn’t be wise to try it for the first time the week before your most important event.  Practising at least twice beforehand will allow you to learn how your body responds.  It is possible that you may miss out on some nutrients during the first four days.  Therefore, using a multivitamin and a vitamin C supplement may help.  Eating some carbs such as small tomatoes, non-sugary fruits and salads for example may also help to get the vitamins in, but the amounts should be kept low.  The main objective in cutting out the carbohydrates is so that stored energy is really depleted, leading to your body to overcompensate by storing more than normal when it gets the chance.

Monday 17/01/11 – Weight 1st thing = 83.5kg.  Breakfast, 6.45am: 3 Scrambled eggs. Snack, 11am: Small salad (boiled egg, feta cheese, cucumber slices, chick peas, cherry tomatoes, smoked salmon).  Lunch, 2.30pm:  Pack of smoked mackerel, small serving blueberries.  Dinner, 8pm: Grilled Pork steak.  No exercise.  Energy levels low.

Tuesday 18/01/11 – Weight 1st thing = 82.7kg.  Breakfast, 8.30am: 4 rashers bacon, 2 fried eggs, 4 medium sized mushrooms. Lunch, 1pm: Small tin tuna & small salad bowl (boiled egg, feta cheese, tomatoes, cucumber, chick peas).  Snack, 4pm: Protein shake (90% whey protein).  Dinner, 9pm: Sliced Ham & 2 fried eggs.  No exercise.  Energy levels very low.

Wednesday 19/01/11 – Weight 1st thing = 81.5kg. Breakfast, 6am: Protein Shake (90% whey protein). Snack,10.30am: 120g smoked salmon, small pack blueberries. Lunch, 12.30pm: Cooked chicken & salad (kidney beans, feta cheese, cherry tomatoes). Snack, 4pm: Protein shake (90% whey protein). Dinner, 9pm: Tin of mackerel. Slow 5 mile run at 7.30am. Energy levels ok.

Thursday 20/01/11 – Weight 1st thing = 80.5kg.  Breakfast, 8am: 3 scrambled eggs.  Snack, 10.45am: Protein shake (90% whey protein).  Lunch, 2pm:  Packet of smoked mackerel, small pack blueberries.  Dinner, 8pm: Grilled chicken breast & 2 fried eggs.  No exercise.  Energy levels ok.

Friday 21/01/11 – Weight 1st thing = 80.2kg.  Breakfast, 6.45am: Large bowl porridge with dried fruit.  Lunch, 13.00pm: Baked potato with tuna mayo & sweetcorn.  Snack, 3.00pm: Flapjack (oats, cranberries & raisins).  Dinner, 8.20pm: Pasta parcels with spinach & ricotta filling.  Fast 7 mile run @ 5pm, spinning class @ 6.30pm.  Energy levels AMAZING!

Saturday 22/01/11 – Weight 1st thing = 81.3kg.  Breakfast, 7.45am: Medium size bowl porridge with dried fruit.  Lunch, 12.00pm: 3 sausages, 4 rashers bacon, tin baked beans, 2 fried eggs, 2 potato waffles.  Dinner, 7.30pm:  Steak, fusilli pasta, spinach leaves.  No exercise.  Energy levels great.

Sunday 23/01/11 – Weight 1st thing = 82.8kg.  Breakfast, 7.30am: medium size bowl porridge with dried fruit.  Lunch, 12.30pm: Protein Shake (90% whey protein).  Dinner, 5.00pm: Roast chicken with stuffing, roast potatoes, brussel sprouts, red cabbage, carrots, sweet potato, pigs in blankets!…and apple crumble & custard.  23.5 mile run starting at 8.45am.  Energy levels stable throughout.  Legs tired a little, but overall felt brilliant! :0)

LEARNINGS:  Keeping physical activity to a minimum when removing the carbs seems sensible.  Pushing oneself when energy levels are low and getting used to a new diet is risky.  However, by day 4 my energy levels were improving.  My weight dropped quickly during the first 4 days.  I am confident that most of this was fat as my waist got a lot slimmer.  I was still able to perform well when running towards the end of the week and my speed was very good, which leads me to believe that I didn’t lose muscle.  By adding oats for breakfast and other slow acting carbohydrates to the diet used in the first 4 days, you may have a great eating plan for weight loss that still provides the energy to exercise regularly.  However, before making any big changes in an eating plan I would definitely recommend consulting with an expert.  Will I use this again? DEFINITELY!

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A positive mind-set and manageable chunks.

§ January 10th, 2011 § Filed under News Comments Off on A positive mind-set and manageable chunks.

Reckon you have a huge health and fitness target ahead of you?  Have you got a 38” waist and want to get down to 32?  Have you always wanted to run a marathon, but can’t run 5 minutes without getting out of breath?  Do you want to look good in a bikini, but wouldn’t dream of wearing one without losing at least 4 stone?  Well, these might be big targets and might seem a long way off, but with the right plan and the necessary commitment, you really can do it.

First, let’s get our mind-set right, and this bit is about turning negative thoughts around and building positive determination.

Imagine this scenario;  You walk in to a shop and see a pair of jeans on a mannequin in the window.  They look great and you go to try some on.  They fit ok and you go to have a look in the mirror, expecting to be pleased.  However, at this point you unexpectedly feel that they actually look much better on the mannequin and you are disappointed with how they look on you. You ask the shop assistant what size the pair in the window is and find that they are a 32” waist, 6” smaller than the 38” pair you tried on.  You are frustrated and really wish that the pair you tried looked as good.  You have felt for a while that losing some weight would enable you to fit into clothes that you were happier with.  You know that perhaps using a gym, going to an exercise class, or running three times a week would be the way to do it.   However, because you have such a long way to go, you just haven’t wanted to get started.

The next bit is very important.  It’s all about the frame of mind that you have going away from this situation.  You could carry on buying larger clothes and not be as happy as you could be with how they look.  You have the option to choose a different path.  I challenge you to be brave and take the first step towards getting in those 32” jeans that you will be happier with.

How do we get away from focussing on the big difference between the pair that fit you now and the pair you want to get into?…Answer;  Make small improvements week by week and don’t expect the whole change in one go.  Perhaps make some checks and set some interim targets.  The following are examples; Check your weight, body fat % and waist size.  Ask for help in setting some realistic short to medium term targets.  Ask for some nutrition advice and make some decisions about the food that you are going to eat.  Choose a type of exercise as well.  If you choose running, don’t get upset because you can only jog for 30 seconds now.  If you can jog for 30 seconds, walk for 30 seconds, jog for 30 seconds and walk for 30 seconds, repeating this cycle up to a total of 20 minutes, then that’s a great start.  In week 2 try to increase the jogs to 35 seconds and reduce the walks to 25 seconds and take the total time to 24 minutes.  If you choose the gym for example, first ask for some help with a program and get some advice about how to progress it.  Make small increases each week in the weights you use rather than doubling the weight because the fitter person next to you can do it.  This makes it more likely that you will get frustrated at your progress and give up.  One day you will be able to do it.

Don’t be scared about having body fat % checked.  This is probably the best thing to check when you have a long way to go.  This because if you start an exercise program from doing very little exercise, then your body is likely to take on some muscle weight.  At the same time your body fat is likely to drop.  Ask for advice about a target body fat %.  If it’s a 15% drop for example, then perhaps an aim to drop an average 1% every 2 weeks would be sensible.  It might be hard to notice a 1% drop in body fat by looking in the mirror and even harder to appreciate it if you also check your weight and it hasn’t changed.  Therefore, if you don’t check body fat at the start then the risk of losing motivation increases.

The basic message here is to be satisfied on a week-to-week basis with small improvements.  Make a plan with an end goal and set sensible shorter term targets.  If you aren’t sure about how to set these then ask for some advice from an expert.

Whatever your target is and whatever the route is that you choose, the most important thing is making that first step.  You might make some mistakes and have some setbacks.  Don’t beat yourself up about these, but get back on track.  You might think you don’t have the mental strength to succeed.  YOU DO!…You will realise this by making a start and taking one step at a time.  Make a commitment to each step, one after the other.  Before you know it, you will start to see some results.  This will bring out that inner strength, and add to your resolve.  YOU CAN DO IT!

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New year resolutions…let’s make them happen!

§ January 1st, 2011 § Filed under News Comments Off on New year resolutions…let’s make them happen!

Happy new year!  So, it’s a new year and you want to make some changes.  Have you made any health and fitness related resolutions?  In this blog I have written a few suggestions below and provided a few tips to make them more likely to succeed.

POSSIBLE RESOLUTIONS:

Lose a stone in weight.  Give up smoking.  Give up caffeine.  Exercise at least 3 times per week.  Run the Reading half marathon without stopping.  Drink more water.

SOME TIPS:

Make a list of the benefits of the change that you want to make.  EG 1, stopping smoking will give me more energy, cost me a lot less money, improve my health, make my breath fresher.  EG 2, drinking more water will help me concentrate better, exercise better and improve the condition of my skin.

Will you respond well if you share your resolutions with other people?  Some of us will have plenty of inner drive and won’t want to share our resolutions with others, or we may just prefer to keep our targets private.  However, sharing our resolutions with friends or family or even someone independent may help in more than one way.  You will have someone interested in your progress that you can discuss it with.  You may also feel accountable to that person if you have told them.  You won’t want to lose face if you don’t succeed.

Set a timescale with relevant interim targets.  Setting the target of losing a stone in a week is probably not sensible.  3 months may be a more realistic timescale.  In any case, as you lose weight and trim up there may be periods when the weight doesn’t change but body fat does drop.  This is progress in the right direction and will in the long term lead to better permanent weight loss.  So, if you choose a weight loss goal and want to make interim checks, try to get access to a machine that checks body fat, or ask someone to check who can use callipers to test it.

Be persistent. For example, if you want to cut out fast food and have been good all the way through to the 15th January and then visit Burger King once, don’t beat yourself up and think you have failed miserably.  It’s just a minor blip.  If it’s a lifestyle change you’re after then one incident isn’t the end of the world.  Just get over the blip quickly and refocus on your plan.  Perhaps have a discussion with someone whose opinion you value and get back on track

Are there any risks to success? What could get in the way?  If we can identify these and prepare for them cropping up then they are less likely to become a threat.  Some of us might want to cut down on the amount of alcohol we drink.  Will we be able to stick to having one or two drinks instead of a dozen when we socialise?  Perhaps we think we might be able to, but when it comes to the crunch, peer pressure might make us give in.  Have a coping strategy for any possible scenario.  You can do it!

Perhaps the most successful commitment to a new year’s resolution will mean that the healthy lifestyle change is something that just becomes a normal part of everyday life.  Then it won’t be something that even seems like an effort.

Here’s to a fit and healthy 2011!

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Keeping well hydrated. Several tips…

§ December 21st, 2010 § Filed under News Comments Off on Keeping well hydrated. Several tips…

–  Don’t wait until you are thirsty.  Drink water little and often.  Never allow yourself to become thirsty because you would then already be dehydrated.

–  Too much or too little? You can tell when you are correctly hydrated by having a look at the colour of your urine.  Transparent and a very pale yellow is perfect.  Completely colourless probably means you are over hydrated and a stronger yellow (fairly) or even an orangey (extremely) colour means that you are dehydrated.

–  Being well hydrated enables you to burn fat.  If you don’t drink enough water, the body will try to retain what water it does have.  This gets in the way of proper kidney function and waste products accumulate.  Then your liver is called upon to flush out the impurities.  One of the liver’s main jobs is to metabolise fat in to useable energy, so it’s ability to do this is impaired.  If your body receives the steady supply of water in the right amounts, this stored water will be released.

–  More body weight = drink more.  The bigger your body, the more water you need to consume.

–  Caffeine dehydrates.  Eliminate if possible or reduce progressively to zero the amount of caffeinated drinks you consume.  A lot of people don’t realise that tea contains more caffeine by weight than coffee, which most of us recognise as containing caffeine.  Caffeine is a diuretic and will quickly shed water from the body.

–  Help prevent a hangover.  I’m sure you wouldn’t expect me to advocate drinking to the point where a hangover is possible, and I won’t.  However, there are some steps you can take to reduce the chances of suffering the next day if you do have a few too many.  Alcohol dehydrates and so does caffeine.  So, if you have loads to drink with a meal and finish off with a coffee you are likely to be awake for longer as well as being drunk.  Therefore a lack of sleep adds to the hangover.  So, try to avoid caffeine alongside alcohol.  Try to drink at least the same amount of water along the way as you do alcohol.  It will make the effects of the alcohol last longer meaning less strain on your wallet and less immediate strain on your internal organs.  Always have some water before going to bed.

–  Dehydration and impotence.  Dehydration affects the body’s ability to produce seminal fluids.  The body’s first priority is to protect the internal organs, not to reproduce, so seminal fluids are at the back of the queue when water is limited.

–  Drink water to become more intelligent! Even slight dehydration will shrink the brain, which will impair neuromuscular co-ordination, concentration and thought processes.  Dehydration will also upset the balance of electrolytes such as sodium, potassium and chloride, which also negatively affect the brain.  These are the important ingredients in most rehydration salts on the market.

–  Water for a healthy heart. Dehydration leads to thicker and more concentrated blood, which is harder for the heart to process and therefore puts more strain on it.  This also affects the heart’s ability to transport nutrients and oxygen around the body, which will limit performance in exercise.

–  Not only in hot weather. It’s probably easier to recognise the risk of dehydration in warm weather.  However, it can just as easily happen in cold weather and this is one of the main reasons why I wanted to bring this up now.

–  Another hydration test to try yourselves. The ‘skin turgor test’.  Using the thumb and forefinger on one hand, pick up a small fold of skin on the other hand.  When properly hydrated, the skin should snap straight back in to place.  If dehydrated it is likely to form a ridge and very slowly return to its normal position.  With age this may happen to a small extent, but not in as pronounced a way as when dehydrated.

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