The Fitness Advisor - Health & Fitness

The secret to successful fitness resolutions

2011-01-21T08:51:00.000-08:00

While you can't wave a magic wand and make your resolution come true, there are some easy steps to take that will make it easier to fulfill your promise to yourself.

Choose an attainable goal. Resolving to look like a male-model is not realistic for most of us, but promising to include daily physical activity in our lives is very possible.
Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.
Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well.
Break it down and make it less intimidating. Rather than one big end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.
Make contingency plans: don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc.
Give it time: most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.
Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage.
Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.
Don't go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people's success rate.

Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.

Test your flexibility: realize that things change frequently. Your goals and needs may be very different in April then they were when you made your resolution in January. Embrace change, even if that means that your resolution is altered.
Keep a journal: A journal helps you recognize your positive steps and makes it harder to go back to the same old habits.

On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following the tips above you'll be better equipped to fall into the successful 20% category.

Fasting Fat Loss Secrets – How to Drop Weight Fast

2010-09-24T01:06:00.000-07:00

Fasting for fat loss is something that works incredibly well when done the right way. How many people have you heard of starving themselves for days because they have a wedding or a vacation coming up? Not a good fasting fat loss strategy. If you’re looking for a fasting fat loss program I highly recommend checking out Brad Pilon’s, Eat Stop Eat book.

But if you’re looking on ways on how to drop weight fast then going on the right fasting plan can do a lot of amazing things for your body such as burning body fat, detoxifying your body, lowering your insulin levels, increasing growth hormone and it’s also a great way to press the reset button for your body.

I personally do a fast day every other week on Sunday and to be honest it’s pretty darn tough to do the results I’ve gotten from doing it are worth it and plus I feel loads better. I do take Branch Chained Amino Acid (BCAA) supplement on my fasting days so I still get the great fat loss results but I keep my lean muscle.
I also like doing my fasting days on Sundays because I usually have my cheat day on Saturday and I like to pig out one day a week. Besides I usually feel horrible after having a cheat day and by then I’m looking forward to detoxing my body and losing all the fat I just ate.

Having a cheat day the day before you fast is strategically going to be the best for dropping weight fast. Having a cheat day the day before fasting is going to drastically boost your leptin levels which will put your body in prime condition to use fat as fuel while you’re in a massive calorie deficit.

You’re also going to want to drink a lot of fluids but only water and green tea. Just because we’re not eating on our fasting days doesn’t mean we can drink crap and getting in cheeky smoothies all day. Along with the BCAA’s you shouldn’t be taking in anything else besides that for maximum fat loss during your fasting cycle.
And to maximize our killer fat loss results I also recommend doing a metabolic resistance workout along with a high intensity interval training(HIIT) session. It’s important to do these workouts earlier in the day while you’re still have the energy because as the day goes on you’ll be using your willpower to fight the hunger rather than putting yourself through an intense workout.

For the metabolic resistance training workout I would do mostly bodyweight exercises in a circuit fashion. So I would do something simple, yet effective, such as 3 sets of the following circuit: jump squats, push-ups, walking lunges, wide-grip pull-ups, bicycle & rotates, and finishing out with sprints. And after all that is said and done I would finish out with 15-20 minutes of HIIT training to maximize my fat loss results so my fasting program will be practically put on steroids (but not really, we’re not meatheads).

And after you finish your 24 hour fast you can go back to your normal healthy diet. It’ll be a big mistake to break down and just start slamming the Jack In The Box menu. A lot of people can’t handle fasting for fat loss but if you’re trying to drop weight fast then it’s a strategy that’s going to be vital to getting killer results.

I wouldn’t do a fasting diet if you’re already super skinny or if you’re pregnant and if you have health problems and you’re unsure if you should do this then definitely talk to your doctor or a registered dietician first. With all that aside if you have the willpower to do some fasting days and you’re looking for rapid fat loss results then this can be another effective strategy for your journey.

Healthy regards

tom

The Fat Burning Zone Heart Rate Calculator

2010-09-23T04:31:00.000-07:00

So let’s do a flash back to about 5 years ago. I’m studying to take my personal training exam and I come across a section that completely dumbfounded me. It was the fat burning zone.The book, which was written by prestigious doctors and that such, said that to optimally burn fat you want to train the in the “fat burning zone” which is about 60-65% your maximum heart rate. And after I read this I was like “what the hell?”

And I even remember seeing the little signs on the cardio equipment at the gym that had the same thing on them — I was confused if this was real or a fat burning zone myth?

Because when I train at only 65% of my maximum heart rate, I’ll BARELY be sweating and then when they tell me that when I work my butt off (getting up to 90% my maximum heart rate) I’m not burning as much fat? Hogwash!

So I wanted to dig a little deeper and find out what REALLY is going on with this fat burning heart rate zone. It turns out that it’s completely true…with a HUGE BUT. The “but” is that even though you are burning more calories from fat as a percentage at that heart rate zone you’re actually not burning nearly as many overall calories that you would be from doing higher intensity workouts, and therefore you’ll burn more calories from fat.

This really struck me as kind of a scam because you see this weight loss heart rate zone rubbish thrown all over everywhere and you see people doing nothing but the elliptical at the gym with their headphones on and watching TV. And you’re telling me they’re doing the best method for burning fat…yeah right.

Now the best way, I’ve been saying all along, is to do HIIT which stands for high intensity interval training. You’ll burn 900% more fat (it’s science!) and you’ll keep burning fat long after you’re done working out. It’s called EPOC, which stands for Excess post-exercise oxygen consumption which is basically the body burning calories while trying to recover from such a strenuous HIIT workout, and this NEVER happens when you do steady-state cardio.

When you’re doing HIIT training you’re going to want to have periods of high intensity and follow it with some recovery time.

What I want you to now focus on is getting a heart rate monitor and doing periods of high intensity interval training until you’re heart rate reaches 90% of your maximum heart rate (MHR). Once you reach it you’re going to want to recovery until your heart rate gets back down to 60% of your MHR.

When you’re recovering you can jog or just try to walk it off. The lower intensity you go on the recovery period, the quicker you’ll recover. And once your heart rate reaches 60% you can go right back to kicking your arse and going hardcore until you reach that 90% heart rate…and trust me it WON’T be easy.

The heart rate method isn’t perfect but it’s much more accurate than just doing timed sets. Once you’ve been playing around with the HIIT heart zone training, you can get a feel for how long it takes you to recover and perform to get your targeted heart rates. After you have determined the times you can go ahead and implement the timed sets into your workout (and not always have to use a heart rate monitor).

So how do you find out where your heart rate should be? Funny you should ask because I created an easy to use fat burning zone heart rate calculator that I want to give to you for free. All you need is Microsoft Excel or a similar program to use it. Click the link below to download the calculator.

Heart Rate Calculator

The Fat Burning Zone Heart Rate Calculator

To find out your Resting Heart Rate just count how many times your heart beats for 60 seconds either first thing in the morning or after you’ve rested for a while. Then just use the calculator and plug it in!

And to finish off, some thoughts on different styles of HIIT for you to consider. Stay off the ellipticals and bikes (unless you have joint problems) and get to running, swimming, metabolic conditioning, boot camp workouts, weight training, bodyweight workouts and other much more effective methods. This type of training is a heck of a lot more fun and you’ll get CRAZY results when you start doing this stuff effectively.
Once you combine this training with an effective nutrition program you’ll see those rapid fat loss results that you want. You’ll get ripped fast and have a lean body quicker than you thought possible…not because of hype but because it’s science.

8 tips for controlling portion size

2010-09-20T02:52:00.000-07:00

Eat in a consistent manner. If you're starving, you're more likely to eat an extra-large portion. For most people the best meal plan is probably three well-designed meals and two snacks. You should eat a minimum of three times a day, avoiding going longer than five hours without eating. You don't need to get up in the middle of the night, but don't skip meals, say dietitians.
Measure and weigh food. Most people are poor judges of what constitutes a portion size. We don't know, for example, what a healthy portion of 20 grams of pretzels looks like. (For the record, it's about 15 mini pretzels.)
Use "rule of thumb" measures. Knowing that approx 85 grams of lean meat is equivalent to a deck of cards and 1 cup of breakfast cereal is about the size of a fist is crucial, particularly when you need to choose quickly.
Know the difference between a serving size and a portion size. Serving sizes are listed on nutritional content labels. For example, a small bag of pretzels may indicate that it contains two serving sizes, so if your portion size is the whole bag, you'd have to double the calorie, fat, and carbohydrate information per serving to know how much you've taken in.
Eat desserts in moderation. Try to eat three bites, not the entire thing. Splitting dessert with a friend is ideal.
Use portion-control dishes. For example, you can use a plate with painted lines to help measure carbohydrates, proteins, cheese, and sauces. In a June 2007 study, researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones. Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication (because they lost more weight), compared with 11% of people who did not use the plate.
Develop good "eating out" habits. Fill up your plate with green veggies, and get full on those before eating other food. When ordering a meal, ask the server to only put half the meal on your plate and to pack the other half to go. Keep in mind that restaurants specialize in mega-portions; a 350 grams steak can contain three to four servings of meat (two to three servings a day are recommended).
Have a plan for what you want to eat, including snacks. Write down what you eat, think before you eat, and eat slowly. Snacks should typically contain no more than 100 calories and 15 grams of carbohydrate. Some good choices include three cups of plain popcorn, 17 small grapes, a small container of artificially-sweetened yogurt, 15 mini pretzels, or a tennis-ball size piece of fruit.

Lower Back Pain?...............No More!!!!

2010-09-08T08:13:00.000-07:00

Weak Muscles Cause Back Pain: Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles.
Muscles are the spine's main defense against gravity. Strengthening the muscles that support the spine with exercises, can prevent, reduce and even eliminate back pain.

Strong abdominal muscles (especially the deep abs) are as crucial as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries when lifting. Proper lifting techniques involve using your legs and if your legs are weak, you may end up using your back.

Shortened Muscles Cause Back Pain Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and relieve back pain. Tight back muscles, tight buttocks muscles, tight muscles in the front of the hip and even tight quadriceps (front of thigh muscles) or tight hamstrings (back of thigh muscles) can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine.

Strong and flexible muscles help maintain Proper posture and prevent Back Strain.

Back Exercise Samples:

Warm up the muscles with 5 minutes of light aerobics such as walking or riding a stationary bike before either stretching or strengthening exercises to reduce the risk of injury.

Stretching or Strengthening Exercises First?

Stretching after strengthening exercises helps relieve the muscle tightness that can occur from strengthening exercises and may be more beneficial that stretching before strengthening exercise. However it is largely a matter of personal preference - stretching and strengthening exercises can also each be done on separate days if desired. Remember to warm up first.

Do Not hold your breath!

Holding your breath can cause a spike in blood pressure! Concentrate on breathing while exercising.

FAT LOSS AFTER 40 - BY BRETT KLIKA

2010-08-24T01:49:00.000-07:00

Brett is the Director of Athletic Performance at Fitness Quest 10. Brett works with hundreds of athletes per year, from youth to professional, helping improve athletic performance and decrease the likelihood of injury. He has co-produced 2 sports performance DVD’s with Todd Durkin.

It happens to everyone. The birthdays just seem to get away from you. Completely out of your control, you and your body grow one year older every year. What used to “flex” may “droop” a little bit, what used to seem like a jog, is now a sprint, that triangle or hourglass figure may be starting to invert itself a little bit. Great news for anyone in this situation! Modern science has found that aging is not necessarily a death wish for looking great, feeling great and being healthy. There are many things you can do, without surgery or other extreme measures.
It use to be thought that after your 30’s, your body’s physiological systems would pretty much start to fall apart, deconstructing rapidly as you approach your 60’s. After your 60’s well, just try and hold on. Modern science, however, has found that much of this deterioration was more closely linked to people’s lifestyle habits, as opposed to deteriorating physiological systems. They observed that as people aged, their daily need for physical activity decreased, and their amount of free, personal time also decreased. Wolf’s law in kinesiology states “Form follows Function” in other words, “If you don’t use it, you lose it.” These populations quit putting their physiological systems through the paces, so the body figured, “hey, if were not going to use this stuff, let’s close up shop.” The rapid deterioration that was observed after 60, they discovered, was more due to the fact that people retired, and the need for daily physical and mental functioning decreased rapidly.

One cannot ignore the facts of aging. Many factors related to lean muscle mass retention, muscle force production, coordination, cardiovascular performance, and other performance-related variables do observe a slight, natural decrease with aging. These decreases can be minimized, however, by “tricking” your body into thinking that it needs to keep these systems strong. In reference to the above law “Form follows function”, if you continue to function, your body’s systems will form to accommodate these functions. As you age, you can trick your body into burning fat and creating muscle by resistance training, cardiovascular training, and your diet.

Resistance Training
As stated before, as you age, your body begins to create fewer hormones that favor burning of fat and the formation of muscle. When you resistance train 2-4 times per week, all major muscle groups for 20-45 minutes, you remind your body every day that it needs to keep this muscle around. Your body is less likely to get rid of something if you are using it on a regular basis. The more broad a spectrum of exercises you can include will help keep the body constantly adapting, constantly improving its form to meet your need for function. A well-designed, progressive program in which you constantly meet challenges with resistance, coordination, and any other variables will keep you improving your strength and lean muscle mass throughout your life. The more lean muscle mass you are able to retain, the more calories are used to maintain your body’s daily functions. This is due to the fact that muscle is living tissue, and it uses energy to maintain its daily functions, fat does not. Resistance training also keeps your body strong as you age so you are able to do the activities you enjoy doing now, as well as activities such as getting out of a chair, opening a door, and walking up stairs that we may take for granted. Everyone knows an elderly person who is unable to do many daily physical activities due merely to a lack of strength. We also here of the 80-year-old that runs marathons. It’s your choice.

Cardiovascular Training
When you are young, the energy you get from food is used to keep your body fueled for your large amounts of activity, as well as provide materials for growing. As we age, our volume of daily physical activity decreases, and our growth from a skeletal standpoint ceases. Our daily demands for energy are lower, so instead of using much of this fuel, we begin to store it as fat. While resistance training’s primary function is to create more strength and lean muscle mass, cardiovascular training is designed to utilize extra fuel, a.k.a fat. When you walk, run, bike, or any other activity that elevates your heart rate for an extended amount of time, you use your fuel stores to create energy. Following a cardiovascular program in which you keep your heart rate elevated between 60-80 percent of your heart rate max 3-5 days per week, for 30 minutes or more will aid in burning excess fat stores. In addition, cardiovascular training will help improve your stamina and cardiovascular profile, helping you stay vivacious and healthy throughout your entire life.

Your Diet
Intaking food is our body’s way of receiving fuel. Calories we receive from food are the fuel that makes our body run. From a survival standpoint, that is food’s only function. If you need a lot of fuel for a large amount of activity, you need to take in a large amount of calories from food. If you don’t have a large amount of need for fuel from physical activity, you don’t need that many calories from food. Any calories you take in that don’t need are stored as fat. To lose body weight and fat, it’s a pretty simple equation. If you take in 3000 calories worth of food, you need to create a demand for the use of that energy. 2-3 hours on the treadmill, along with about an hour of resistance training every day would do the trick. If you’re like most people, this amount of physical activity is not realistic. The other, more realistic option is to decrease the amount of calories you intake to more closely match your daily activity output. Eating small (200-400 calories, frequent (4-6 per day) meals aids in efficient digestion as well as keeping you from getting hungry. Foods that are high in fat and sugar aren’t used very effectively in your body. They often contribute to increases in body weight, fat, and other negative health factors. Stick to lean proteins, quality (non-processed) carbohydrates, and fruits and vegetables. The proper amount of these foods help you burn fat, increase lean muscle mass, improve your general health, and feel great all throughout life. Talk to a licensed nutritionist to determine how much of what foods are appropriate for you.

Decreasing body fat may be more challenging as you age, but it is something that can be done without taking drastic measures. Bluntly stated, the conditioning in which you want to live your latter years is largely up to you. How do envision your daily life in 20, 30, even 40 years? Your participation in the above activities will determine how well you fulfill this vision. These tips will help you look, live, and feel great all throughout life.

Contact The Club and Spa Bristol for more information on training over 40...

Weight Loss May Be Associated With Improvements in Hot Flushes in Overweight and Obese Women

2010-07-14T06:29:00.000-07:00

Among overweight and obese women with bothersome hot flushes during menopause, an intensive weight loss intervention program may lead to improvements in flushing, according to a report in the July 12 issue of Archives of Internal Medicine, one of the JAMA/Archives journals.

Hot flushes are among the most common concerns of women during menopause and persist for five or more years past menopause in as many as one-third of women, the authors write as background to the article.

In multiple observational studies, women with a higher body mass index (BMI; calculated as weight in kilograms divided by height in meters squared) have reported more frequent or severe hot flushes compared with women with a lower BMI.

Alison J. Huang, M.D., from the University of California, San Francisco, and colleagues in a six-month randomized controlled trial, used self-administered questionnaires to assess bothersome hot flushes. The authors studied 338 women (average age 53) who were overweight or obese and had urinary incontinence.

Of the participants, 226 were randomized to the intensive weight loss intervention and 112 were randomized to the control group. Approximately half of the women in each group reported being at least slightly bothered by flushing at the beginning of the study. Compared to the control individuals, women randomized to the intervention group reported slightly greater physical activity at baseline but the two study groups did not differ significantly with regard to other characteristics, including flushing.

Women in the intensive intervention group were assigned to a lifestyle and behavior change program designed to produce an average loss of 7 to 9 percent of initial body weight by six months. This included weekly one-hour group sessions with experts in nutrition, exercise and behavior change during which participants were encouraged to increase physical activity to at least 200 minutes per week using brisk walking or activities of a similar intensity. Women were also instructed to follow a reduced-calorie diet (1,200-1,500 calories) and were offered sample meal plans providing appropriate food selections as well as meal-replacement products.
According to the authors, in analyses of all women reporting bothersome hot flushes at the initial stages, decreases in weight, BMI and abdominal circumference were each associated with improvement in self-reported hot flushes during six months. However, there were no significant associations between changes in physical activity, calorie intake, blood pressure or overall self-reported physical and mental functioning and change in bothersome flushing.

Additionally, among women who were at least slightly bothered by flushing at baseline, the intensive lifestyle intervention was associated with significantly greater decreases in weight, body mass index, abdominal circumference and systolic and diastolic blood pressure relative to the control group, the authors write. No statistically significant effect of the intervention on self-reported physical activity, total calorie intake or overall physical or mental functioning was observed.

Our findings indicate that women who are overweight or obese and experience bothersome hot flushes may also experience improvement in these symptoms after pursuing behavioral weight loss strategies; however, improvements in weight or body composition may not be the only mediators of this effect," the authors conclude.

biting off more than you can chew??

2010-04-13T01:10:00.000-07:00

If you're trying to lose weight or stave off chronic conditions like diabetes and heart disease, it's not only the type of food that's important — it's also how much is consumed and when. Learn to gauge the portion size correctly so you know how many calories and carbohydrates you're taking in.
Learning what a portion size actually is and consuming that amount, however, is tricky. People are notoriously bad at estimating what, say, a cup of breakfast cereal looks like — particularly in a world where cereal bowls are now as big as serving platters.

In a 2004 study of 329 overweight patients, researchers at Summa Health System in Akron, Ohio, found that 38% of those who practiced portion control for two years lost 5% or more of body weight, while 33% of participants who did not practice portion control gained 5% or more of body weight.
There are several things you can do to get started.
Eat in a consistent manner. If you're starving, you're more likely to eat an extra-large portion. For most people the best meal plan is probably three well-designed meals and one snack. You should eat a minimum of three times a day, avoiding going longer than five hours without eating. You don't need to get up in the middle of the night, but don't skip meals, say dietitians.
Measure and weigh food. Most people are poor judges of what constitutes a portion size. We don't know, for example, what 3/4 ounce of crisps looks like. (For the record, it's about 15 mini pretzels.)
Use "rule of thumb" measures. Knowing that 3 ounces of lean meat is equivalent to a deck of cards and 1 cup of breakfast cereal is about the size of a fist is crucial, particularly when you need to choose quickly.
Know the difference between a serving size and a portion size. Serving sizes are listed on nutritional content labels. For example, a small bag of crisps may indicate that it contains two serving sizes, so if your portion size is the whole bag, you'd have to double the calorie, fat, and carbohydrate information per serving to know how much you've taken in.
Eat desserts in moderation. Try to eat three bites, not the entire thing. Splitting dessert with a friend is ideal.
Use portion-control dishes. For example, you can use a plate with painted lines to help measure carbohydrates, proteins, cheese, and sauces. In a June 2007 study, researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones. Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication (because they lost more weight), compared with 11% of people who did not use the plate.
Develop good "eating out" habits. Fill up your plate with green veggies, and get full on those before eating other food. Keep in mind that restaurants specialize in mega-portions; a 12-ounce steak can contain three to four servings of meat (two to three servings a day are recommended).
Have a plan for what you want to eat, including snacks. Write down what you eat, think before you eat, and eat slowly. Snacks should typically contain no more than 100 calories and 15 grams of carbohydrate. Some good choices include three cups of plain popcorn, 17 small grapes, 15 mini pretzels, or a tennis-ball size piece of fruit.

full english, slimmer waist???!!!!!!

2010-04-12T02:04:00.000-07:00

Bacon, sausages, eggs, beans, mushrooms, tomatoes, black pudding... if that's what you had for breakfast, scientists say you've chosen the healthiest way to start your day.
No, seriously. Hot off the press researchers say a full English breakfast is better for the heart, waistline and blood pressure than carbohydrate-rich cereals, breads and pastries.
It is thought that a fried breakfast sets up the metabolism for the rest of the day, making it easier to burn off other meals and snacks.

Read more: http://www.dailymail.co.uk/health/article-1262453/High-fat-bacon-eggs-breakfast-healthiest-start-day.html#ixzz0ksJnxi6h

Top 10 tips for maintaining fitness at home

2010-03-31T05:58:00.000-07:00

We know that life can get in the way of exercising and sometimes there just aren’t enough hours in the day to get to the health club as regularly as you'd like!

For this reason, we’ve come up with some top tips to help squeeze some exercise into your busy life! Little extras will help play a massive part in helping to keep you fit and healthy...

1. When you wake up

Instead of getting straight out of bed and into the shower, try doing some squats first. Stand with your legs shoulder width apart and slowly bend your knees and hips and lower your body down. Then stand up again and repeat. Make sure you don’t lean forward as you bend down. The lower you go, the greater the effect.

2. In the shower

The shower is a great place to get a bit of exercise in and calf raises are ideal for this. Keep your feet shoulder width apart and your feet flat to the ground. Without moving your feet lift your heels as high as you can off the ground, so that you can feel your calf muscles tighten. Then slowly lover your heels again, repeat as many times as possible.

3. Travelling

It may be an obvious one but instead of always taking the easy option and driving or getting the bus, walk or cycle! We know it’s not always possible but whenever it is, do it. Set your alarm a little earlier, and make the effort to walk/cycle to work/the shops or wherever it might be. If you must drive/take the bus then try parking a little further from where you need to get, or get off the bus a stop or two early. An extra twenty minutes of brisk walking or cycling a day will make such a big difference, and you’ll feel better for it! On top of that you’ll be saving money…. Give it a go and see!

4. At your desk

If you tend to sit at a desk all day, try toning your bottom and thighs with this easy exercise. Sit up straight and keep your feet flat on the floor and your hips square. Place either a cushion or a rolled up jumper between your thighs and squeeze whilst clenching your buttocks. Hold it for five seconds, not allowing the cushion to fall, relax and repeat six times.

5. When at home

Get exercise when you’re at home – if you have kids, go outside and play with them – Frisbee, tag, football, whatever! Whatever you do you will be burning calories and having fun whilst you do it!
If you don’t have kids, do some gardening, mow the lawn, do some weeding or planting, gardening is a sure way to burn extra calories.

6. Cleaning

Many of us find cleaning very therapeutic. And it can be a great workout too! Just hovering can burn almost 200 calories in an hour. The more effort you put in the more you will get out – polishing, dusting and mopping are great for maintaining shapely arms. Making the bed, washing the windows and doing the laundry can be great for your thighs and running up and down those stairs whilst you do it is great for a cardio workout!

7. When you’re shopping

Just doing your supermarket shopping can burn up to 100 calories! To burn ever more, try leaving the trolley at the end of the aisle and then going to fetch your items – by walking to and from the trolley, or if possible use a basket instead of a trolley. Carrying the heavy basket will also increase the amount of calories you’re burning.

8. Take the stairs

This might not always be possible but whenever it is, it’s a great way to increase those burnt calories. Whether you’re at the office, a hotel, a shopping mall – try to take the stairs rather than a lift or escalator. Even better than walking up them, run or keep a brisk, steady pace. You’re thighs will feel the difference in no time.

9. Before bed

Before you get into bed, why not do some sit ups. Lie on a mat on the floor with your knees bent. Then sit up – lifting everything superior to the buttocks up off the ground and go back down again. Do as many as you can before having to relax for 1 minute and then repeat.

10. Whilst your watching TV

Watching TV is a good time to get a few exercises in! The plank exercise is a really great way of toning up your abs and other core muscles such as hips and back. Lie on a mat, on the floor face down. Then prop yourself up using your fore arms and your toes, so that you make a bridge-like position. Keep your head down looking between your arms and try to keep in that position for as long as you can (for beginners, approximately 10 seconds). Make sure not to let your hips sag downwards towards the floor.
Other exercises such as sit ups, press ups etc are also great to do in front of the TV.

It might seem hard to exercise when you live a busy life but if you follow these top tips, you’ll see that it’s actually quite easy and once you get into the routine, it will become second nature. See how much of a difference these little exercises will make – we’re sure you’ll be surprised.

If you need a kick start, a fitness boot camp is a great way to start your new routine!

Top 5 tips when joining a gym

2010-02-25T07:12:00.000-08:00

When joining a gym in Bristol there are a few things to consider – like the distance from your house, or the range on classes of offer. You also need to remember to buy the right gear and to eat an hour in advance before a workout. With so much to deliberate, what are the top 5 things to remember when joining a gym?

1.    Proximity
There is no point in joining a gym if you cannot get to it! Always join a gym that is on your bus route or your route home from work. That way you never have an excuse not to go. If your gym is less than an hour away from your house why not try power walking or jogging to the gym in order to warm up?

2.    Price
There are lots of competitive gym memberships on the market nowadays – just make sure that you can afford the membership before you commit. Once you’ve signed up you will be expected to pay a monthly fee for at least 6 months, if not 12. Talk to a member of the memberships team to discuss payment options.

3.    Gym wear
It is imperative that you buy the right footwear for your workouts in the gym. Buying the right sports shoes can save you from injury and discomfort, so don’t scrimp when buy trainers for the gym. Footwear shops will be happy to discuss options with you and will be able to advise you on the best shoe for your foot type.

4.    Choice of classes
Choose a gym with a good mix of studio classes – not only will this vary up your exercise regime but will work different areas of your body, giving you a full workout. Most gyms run classes throughout the week including classes in the morning and after work.

5.    Enjoyment
Choose a gym that you feel happy and comfortable in. Atmospheres vary from gym to gym. For example, you may feel more at home in a ladies-only gym. Why not go for a trial at your chosen gym and familiarise yourself with the equipment. The happier you are at your chosen gym, the more likely you are to attend.

Half-Marathon Training Plan

2010-02-18T02:15:00.000-08:00

The Club and Spa Bristol's Half Marathon Training Plan is now available! Includes a Beginners and Intermediate training plan useful information about rest days and Race Preparation.

Download the PDF

Health Clubs - The Benefits

2010-01-19T05:27:00.000-08:00

Many equate health clubs with the impossible task of losing weight. Others see them as a playground for the toned and beautiful. They might even be deemed too expensive, accessible by only the rich and famous. On the contrary, Health Clubs are quite the opposite, even affordable. They are a great place to meet new people, start new hobbies and indulge in oneself. The benefits of health clubs now seriously outweigh their reputation.

This article will outline the top 5 benefits to joining a health club near you:

1.    Expense
A few years ago health clubs were really expensive and often operated on an exclusive membership basis. Nowadays this isn’t the case. The gym or health club is now for the everyman and it won’t cost you an arm and a leg to get inside. Health club membership prices have been drastically lowered, allowing everyone to reap the benefits. Although peak and off-peak prices still apply, these are affordable and realistic. Ask your nearest health club about memberships, offers and group or couples discounts which may lower the cost even further.

2.    Location
The high demand for health clubs and gyms now means that you can find one within a short distance of your home. No longer will you have to drive miles just to find that you can’t afford to join a gym anyway. Most gyms have free parking, but if not what better reason to up your fitness routine than to walk to your local.

3.    Open all hours
The excuse that you cannot find enough time to go to a gym or health club is now unforgiveable – since most gyms are open from 6am to 10pm Mondays to Saturdays and 7am to 8pm Sundays. They are open at these hours for your convenience, so that you can fit it around your current lifestyle. At the end of the day, you want to be able to control when you go to the health club, not the other way around. Try getting up that little earlier to fit in a pre-work workout or to squeeze in a morning massage to help you relax.

4.    Social life
Apart from everything else, the gym is a great place to meet new friends and acquaintances. For those looking to improve their social life, try a fitness class or sign yourself up to a group activity. A lot of health clubs put on social events and group challenges, allowing members to mix. Going to the gym with other gym member may also increase your willingness to exercise and could see the difference between keeping fit and losing weight.

5.    Pampering
The health club is the one place that you can indulge in some self-interest and not feel guilty! Use the spa to relax, unwind and find some quiet time for yourself. Book yourself in for a treatment, from a massage or a pedicure, to a manicure or facial and feel good about you. Treatments are fun and affordable and are practiced by trained professionals. Booking may be advisable.

Stay Motivated over the Winter Months

2010-01-06T11:03:00.000-08:00

Christmas is behind us and the New Year should equal a new, healthier, fitter you, right? Most of us have eaten or drank far more than we normally would do and so we begin our much thought about plans of a regular gym routine and a healthier lifestyle.

So, we have come up with some top tips to help keep you motivated and on track with your gym routine. Keep up with all those good intentions - feel better, look better and be healthier overall.

1. Time it right!

Timing is so important and you must make sure that you fit going to the gym into your daily routine. Lots of people find going in the morning suits them best. Not only do you tend to miss the ‘evening mayhem’ – when the gym is at it’s busiest but also it gives you a dose of energy to start your day with. Working out first thing in the morning can also help improve metabolism.

2. Keep it achievable!

There’s no point aiming too high. Set your goal before you start at the gym and keep to it. Once you start visually seeing your progress and getting closer and closer to your goal, staying motivated is a breeze.

3. Companionship

It really helps having a friend or companion to go to the gym with. You will both motivate each other and you’ll find that you urge each other on. If you don’t have anyone to go with just yet, don’t worry, you will soon meet someone at the gym who is at about the same level as you who you can become gym partners with.

4. Make a work-out routine

The gym can feel rather intimidating when you first walk in, if you’re not sure where you’re headed or what machine to use first. It’s a good idea to keep a routine so that you know exactly what to expect.

5. Measure your progress

Whatever your goal may be – whether it be to tone up, lose weight, gain muscle – keep track of it! Measure/weigh yourself or even better take a picture of yourself before you start at the gym. This way you have something to compare to and seeing your progress will make it so much simpler to stay motivated. Some people like to keep a digital graph on a computer – this is a very visual tool and will make you feel great about yourself.

The first couple of weeks are the hardest – once you get yourself into a regular routine you will find it as easy as anything. Your body will adapt and you will realise how much you enjoy going – take some time for yourself, put your music on and put your all into your work out. De-stress, relax and see the changes in yourself both physically and mentally take effect.

Good luck, you can do it!

Watching the Christmas Flab Challenge

2009-12-19T10:47:00.000-08:00

The club at Cadbury House, a Bristol based Health Club and Spa will be launching a 'Christmas Flab Challenge' on Jan 4th 2010!!

Staff will prove that it is possible to change their bodies in just 6 weeks, using just a gym membership and the facilities it has to offer.

We talked to Tom Horton, Fitness Manager who is also taking part in the challenge, Tom said:

"We are going to monitor our entire food intake, document weight and measurements, our before and after photos and we'll also keeping a diary of how we feel, energy levels, mood etc.

"The rules are simple, we are only allowed to use the facilities on offer at theclub, pool, gym - and only take the advice and programming of the gym staff."

Should be some good hints and tips! Let's watch this space.
http://theclubandspabristol.blogspot.com/

Find a Gym – how to find the gym for you

2009-12-02T14:50:00.000-08:00

The health and fitness marketing is hugely competitive, with health clubs, gyms and leisure centres offering a wide range of facilities, packages, memberships and options.

So how do you choose? ‘like for like’ is difficult to find, so you need to narrow your search:

Question 1: What are your fitness objectives?

• Too lose weight – by whatever means – Do you just need a room with a treadmill...
• Build muscle tone – You may need a varied selection of weights and machines...
• Train for a particular sporting event – You may need machines that work particular muscles...
• Recover from injury – Somewhere that has a swimming pool, or massage...
• Social interaction – A place where you can enrol in group classes and activities...
• ...this list is endless

Question 2: What activities to you enjoy?

• Do you like physical/challenging activities – do you need a Spinning Studio
• Do you enjoy a slower pace of exercise such as walking or swimming
• Do you need to keep your activities varied in order to stay interested
• Do you need distraction i.e. an iPod docking station

Question 3: What type of membership do you require?

• Peak Memberships – Obviously more expensive, but if you can only get to the gym on the way to or from work – it’s a must
• Off Peak Memberships – If you can go to the gym during the day, or late at night an off-peak can save a bit of cash
• Open Memberships – Again more expensive, but completely flexible

There is a difference between a ‘Gym’ and a ‘Health Club’. Which one are you looking for?

The Gym: The Gym tends to be more focused, it’ll have a mixture of machines (i.e. treadmills) and free weights. Generally, you go there to work out! Many modern gyms are very well-equipped, others are a little more rough-around-the-edges. You need to check the facilities. Gyms also tend to be cheaper than Health Clubs – because they are cheaper to run.

The Health Club: The Health Club is a more ‘holistic’ health and fitness experience. A Health Club will usually have a gym (often very large and well equipped), there will also be a wide range of other related services i.e. a wider range of classes, swimming pool, often they will have spa facilities, a restaurant or lounge bar. The social aspect of a health club is a big selling point to them.

The In-betweener: Properties may call themselves either, and sometimes they’re half-and-half i.e. a Gym with a small pool, or a ‘Health Club’ without a swimming pool.

So how to find your gym....

Step 1 – Define your fitness objectives and what facilities you’ll need in order to meet them
Step 2 – You need to enjoy it, so outline activities you enjoy doing i.e. swimming or squash
Step 3 – Geographic’s – don’t add to the ‘motivational barriers’ by choosing a gym or club that you have to drive more than 15mins to get to – unless you have to.
Step 4 – Get a free trial – Most gyms and health clubs today offer a free trial, whether it be a free day, or a 7 day – take them up on the offer and check out the facilities.
Step 5 – Compare membership options and prices – Is the gym/membership you want affordable
Step 6 – Read the terms and conditions – make sure your comfortable and happy, a 12 month contract is fairly normal
Step 7 – Get started!

Should you sign up with a Personal Trainer?

2009-12-01T11:09:00.000-08:00

Many people who join a health club or gym have the option to work with a dedicated personal trainer - a good Personal Trainer can really make a difference to your lifestyle...Why?

They are motivated, experienced and positive – all the attributes you need to tap into in order to achieve your fitness goals. A good personal trainer will...

• keep you motivated throughout your fitness regime - When you first join a gym or health club, you are motivated – of course you are because you’ve gone to the effort of joining! But for some people, the motivation diminishes over time, leaving you feeling like you’ve not met your personal goals.

• Devise a fitness plan base on your personal goals and aspirations – everyone joins for a different reason, the clue is in the name, it’s a very personal experience. You’ll receive a fitness plan based on your body, your needs.

• offer informed advice on fitness and nutrition – Everyone’s got something to say if you ask about nutrition. Your personal trainer will help you make the right lifestyle choices for you – what’s right for some will not necessarily be right for you.

• monitor your safety to prevent injury – this sounds obvious, but simple mistakes at the gym can really set you back, no stretching properly, working your muscles incorrectly and overworking your muscles can all lead to aches and strains, rendering your useless in the gym!

Is it expensive?

A Personal Trainer is not necessarily cheap – but you get out what you put in. Whether it’s worth the money is down to you...but there are a number of things to consider to make an informed decision.

• Most health clubs you’ll sign up for 12 months, if you lose your motivation and stop going after 3 (which you’re less likely to do with the support of a Personal Trainer), you’re wasting your money and not achieving your goals.

• Can you put a monitory value on your goals?

• Being fit and healthy can save you time and money in other aspects of your life, less sick days, better motivation at work and so much more – it’s not just about losing a few pounds.

Personal Trainers are People!

Don’t be afraid to approach a Personal Trainer for a non-pressure chat. They’re fitness experts, not sales representatives. If you’re not sure, ask if you can book a small block of sessions to see if it’s for you. Do bear in mind though that like most things in life, you have to give it a bit of time to ‘kick in’.

Or, pal up with another person at the gym, friend or family member and see if you can get a couple/group deal.

Good luck with your fitness endeavours!! If you’d like to share your Personal Trainer experience, or you are a Personal Trainer and have something to add, please just leave a comment.