Hit the weights women

A gym is separated into two very distinct areas – the cardio area and the weights area. This also appears to separate the sexes too – the cardio area is always swarming with women and the weights section is always full of men. Day in, day out, I see the same women walking into the gym, they head straight to a cardio machine, sweat profusely on it for half an hour, maybe do a few crunches, then leave. Sound familiar? And day by day these women’s body shapes do not change…at all. Not surprising really.

Weight training is an incredibly important part of any training program. Its benefits extend to many aspects of health including increasing lean body mass and bone density, improved body composition, strength, biomechanical health, hormonal effects, psychological effects, cardiac health benefits…and let’s not forget the pure satisfaction of a toned and shapely body.

On initial introduction with most of my female clients I need to spend time to explain these benefits as it seems to be a knee-jerk reaction to associate weights with a huge body building physique (which hasn’t been helped by recent pictures of Jodie Marsh!). This leaves most people running away from me as I approach them with a set of dumbbells! But I cannot stress enough how important weight training is for anyone seeking health and aesthetic benefits. Women who train naturally have a very limited potential to develop a large increase of muscle bulk. Body composition will certainly change with increases in muscle mass with a corresponding reduction in fat mass and overall girth reduction…and who doesn’t want that?

 A paper published in the NSCA Journal showed the results of multiple studies that clearly highlighted that weight training in women causes “a reduction in fat weight, an increase in lean weight and either no change or only a slight increase in total body weight. All demonstrated significant increases in strength and in most cases these changes were associated with no change or a decrease in lower body girths and only minimal increases in upper-body limb girth.”

Weight training also has the potential to improve your life expectancy….what more do you need to know really! Based on almost a decade of research, professors at Tuffs University have reported that the top two markers to predict life expectancy were muscle mass and strength.

And on a vanity note – for every 1lb of muscle you gain, you will burn around 50 extra calories a day!

So, the take home message here ladies is get in that weights area, get strong and get lean!

For more advice or to book a training session with me to learn how to incorporate weight training into your routine please call or email using the contact info on the other page. J

Start your day the right way.

 For many people breakfast is a rushed inconvenience that they rarely put much thought into and will often grab and eat as they race out the door. I won’t use the age old cliché that breakfast is the most important meal of the day as all meals and any food you eat during the day is important. However, breakfast definitely warrants more consideration than many people give it. If you start your day badly, the chances are it will continue on that path.

            First and foremost, you must always make sure you make time to eat breakfast in the morning. As soon as you can after waking up is ideal. Whilst I know that some people struggle to eat during the early hours it is important that you fuel up as soon as you can. For many people the typical regime at breakfast time involves pouring some cereal out of a box, adding some milk and washing it down with a hot cup of coffee. Whilst I’m certainly not adverse to a delicious cup of coffee  I am definitely not an advocate for the cereal brigade that seems to have taken over many kitchen cupboards. The ‘food’ marketed to us all as breakfast foods are some of the most nutritionally devoid foods available. Many cereals are laden with sugar and the average breakfast pastry packs a massive 15grams of sugar per portion.

 If you want to take preventative action for mood swings, increased appetite and mid-afternoon brain fog, ensure you start your day with a low glycaemic breakfast. The Journal of Nutrition and Metabolism recently published a study showing that eating a protein rich, low carb breakfast of almonds left subjects feeling fuller for longer with lower blood glucose concentrations well into the afternoon compared to subjects who started the day with a breakfast of medium glycaemic index carbohydrates. Regulating appetite and controlling blood glucose concentration is the key to preventing weight gain, mood swings and mental fog.

Start your day on the right track

Avoid simple carbohydrates in the morning and opt for protein rich foods to provide you with a brain boosting hit of amino acids. New research published in the journal Neuron has shown that amino acids play a key role in helping us wake up. When subjects were given foods containing amino acids the neurons in their brains responsible for regulating wakefulness and energy balance in the body were stimulated and activated. On the other hand, high blood glucose has been shown to inhibit the activation of these neurons, which will explain why you may feel sleepy after eating a high carbohydrate meal or a sugary treat in the afternoon. By simply adding a protein source you will activate these neurons and start your day feeling energised and ready for action! Eggs are the perfect provider of these amino acids. They are packed with health benefits including providing a good source of choline, protein and the antioxidants lutein and zeaxanthin. Eggs make a great start to the day and can be made in many ways to keep things interesting.

For some examples on breakfast foods that really fit the bill see the list below:

• Hard boiled eggs – perfect if your excuse for missing breakfast is due to time constraints as they are portable and can be eaten on the go – although for the sake of others please avoid tucking in on a busy train!
• Nuts or nut butter – also very portable and quick and easy to eat on the go.
• Scrambled egg with cheese and veggies – delicious and feels very decadent for breakfast yet healthy, satisfying and quick to make in the microwave or on the hob.
• Protein shake, and I don’t mean the flavoured, sweetened, heat-treated protein drinks you see many men sipping on in the gym. Opt for unflavoured whey protein powder to avoid consuming any nasty chemicals that your body will struggle to metabolise. Blend it with a variety of frozen berries and some nut milk for a nutritionally loaded delicious drink to get you going.
• Fruit and Nut ‘cereal’ – Playing on the theme of a bowl of cereal but with different characters….add a handful of nuts (almonds, walnuts and brazils for the best nutritional status) and a handful of berries to a bowl and top with organic dairy milk or nut milk and a sprinkling of cinnamon – simple yet effective! Why not also add some seeds to really boost the nutritional value of this cereal – I would recommend a few tablespoons of Chia seeds for an added hit of essential Omega 3s.
• Poached eggs with grilled tomato and mushrooms. This is a really good choice for a lazy Sunday morning when you have time to prepare breakfast and enjoy it over the Sunday papers with a steaming mug of good quality, fresh, organic coffee.

The list could go on! There are numerous options available so get creative. And who says breakfast needs to be limited to what we all see as ‘traditional’ breakfast foods. If you fancy grilled chicken and salad or stuffed peppers for breakfast then go for it! Just stick to low glycaemic carbs and good quality protein options and you can’t go too far wrong.