weight loss

Small Meals for Better Weight Loss

Smaller, more frequent meals not only boost your fat-burning ability but has other numerous benefits.

1. Faster metabolism
Your body is genetically programmed to conserve energy when food intake stops. Blood sugar fluctuates every three hours and if you don't eat something to raise your blood sugar your metabolic rate may slow down. Frequent, small meals can help increase your resting energy expenditure (burn more calories) and decrease your body-fat percentage.

2. Easier weight loss
It is very difficult to lose weight when your metabolism is slowing down and your body trying to hang on to every calorie. Furthermore, long periods between eating can lead to poor food choices and quickly turn weight loss into weight gain. Low blood sugar stimulates hunger, therefore, you'll cut down on cravings.Cravings often happen simply because you let yourself get too hungry or waited too long to eat. If you eat frequently, you won't be ravenous, and you can make the tastiest and most nutritious food choices. Even better, you'll avoid overeating and filling up on empty calories.

3. Reduced cholesterol
Research by the University of Toronto suggests that switching to several smaller meals reduced participants' total cholesterol levels by approximately 8% and LDL ("bad") cholesterol levels by 12%. Frequent meals kept blood sugar levels more even, helping to eliminate insulin spikes that can trigger cholesterol production.

4. Sustained energy
Food supplies the body with energy and the body in turn burns this energy to function. It is relatively easy to upset this delicate balance by skipping meals or going too long without food. When your blood sugar levels are high, you feel energised. Conversely, when they drop your energy levels plummet. Eating frequently helps to keep blood sugar levels steady, meaning you'll feel more energised all day long. Furthermore, studies have shown that female athletes who ate every three hours concentrated better, moved faster and could exercise for longer periods of time. This means not only do you get through your day better, but also that you can exercise harder and burn more calories during your workouts!

5. Mood stability
There is a strong scientific connection between food and mood. Eating more often can alter brain chemistry. The key is to include complex carbohydrates like fruits, vegetables and whole grains, all of which help maintain levels of serotonin (a mood-boosting chemical) in the brain. Anti-depressants work similarly - by increasing serotonin levels. The right foods can accomplish the same thing.

exercise tips on sit ups

No equipment needed!

No Gym needed!

Lie down on the floor with your legs bent from the hips 90 degrees in the air
Ensure your lower back does not have an arch in it ( sometimes a slight arch is normal)
Hand to your temples, arms open at all times like a butterfly
Take a deep breathe in and suck your belly towards the floor and hold
When you crunch, slow and controlled
Imagine an apple or orange resting in between your chest and chin,keep facing the ceiling.
Only your upper half from shoulders to mid torso should be lifted
Hold in the air for a couple of seconds
after a few you should be feeling your abs drastically

Always remember to breathe out on the effort as you come up and breathe in as you go down, this helps with blood flow and oxygen in the blood to circulate.

Drink plenty of water,sipping through out your works outs.

complete at least 4 sets of 20 sit ups for the first couple of weeks. You will defiantly be feeling an ache the next day. NO PAIN NO GAIN! Then the 3rd week up the set to 5 sets of 20.

Happy Exercising!

Let me know how you guys get on

Fehmida Donnelly

What's Personal Training About?

Personal Training:

Personal Training is "ALL ABOUT YOU" what you want, what your goals are,how you can fit it around your busy lifestyle, changing your diet into a healthy one, boost your confidence, help your self esteem, become more energetic, learn from the very best Personal Trainer Faye of how she turned it around for herself. Challenge yourself, regular Fitness Testing,Nutritional support and weekly food diaries, Dont go by scales as muscle weighs more than fat, go by how lose your clothes become (for weight loss results), plenty of encouragement from Faye, assisted stretches and so much more....

All this for just £35 an hour, why not take advantage of the October offer


‎***Free consultation and 2nd Personal training 


sessions absolutely free***



Faye would be with you all the way!

Getting fast results. whether its weight loss, gaining weight or toning up, her encouragement and regular Fitness Testing and the results will speak for them selves.

Personal Training will take place at your home,garden or a local park, a choice of your own.

Faye bring along music,motivation,equipment and lots of fun.

Why wait, book now!

COMMON PROBLEMS FOR ROWERS

Common Shoulder Injuries

AC Joint Sprain

This is where the clavicle (collar bone) meets the acromion process of the scapular. It is a bony bit on the top of the shoulder. This joint can be injured by falling onto the shoulder, elbow or an outstretched arm.

Dislocated Shoulder

This is one of the most common traumatic sporting injuries and occurs frequently in contact sports such as rugby or judo. Shoulder dislocations can be either anterior or posterior dislocations.

Fracture of the clavicle

Shoulder injury involving a fracture of the collar bone or clavicle. This bone is usually fractured as a result of falling badly onto an outstretched arm or onto the shoulder.

Glenohumeral Instability / Subluxation

Referred Pain from Cervical and Thoracic Spine

Glenoid Labrum Injury

Shoulder pain resulting from damage to the lining of the cavity the end of the upper arm bone sits in.

Inflammation of muscle attachments to the clavicle

Pain along the front of the collar bone.

Impingement syndrome

Impingement syndrome is when the rotator cuff tendons become trapped in the shoulder joint. Repeated impingement can lead to inflammation and thickening, which in turn will result in more impingement and trapping of the inflammed tendons

Inflammation of the supraspinatus tendon

The supraspinatus muscle runs along the top of the shoulder blade and inserts via the tendon at the top of the arm (humerus bone). This muscle is used to lift the arm up sideways and is also important in throwing sports.

Inflammation of the subscapularis tendon

The subscapularis muscle originates from the underside of the shoulder blade and inserts at the front of the upper arm (humerus). It is mainly throwers that injure this muscle. A partial rupture of the muscle is more common than a complete rupture but the partial rupture will often heal with inflammation.

Pectoralis major muscle / tendon strain

The pectoralis major muscle is a large powerful muscle at the front of the chest. It used to rotate the arm inwards, pull a horizontal arm across the body, pull the arm from above the head down and pull the arm from the side upwards. It is most likely to rupture at the point where it inserts into the arm (humerus).

Pectoralis major tendon inflammation

The tendon where it inserts into the arm (humerus) can become inflammed. It is common in racket players, rowers, swimmers, throwers and weight trainers.

Referred Shoulder Pain

Referred pain from cervicle spine and thoracic spine.

Rotator cuff injuries / rotator cuff strain

The rotator cuff muscles control rotation of the shoulder.These muscles are put under a great deal of strain especially in throwing events and racket sports where your arm is above your head a lot.

Rupture of the supraspinatus tendon

The supraspinatus muscle runs along the top of the shoulder blade and inserts at the top of the arm (humerus bone). This muscle is used to lift the arm up sideways and is also important in throwing sports as it is the muscle that holds the arm in the shoulder joint when you release what you are throwing.

Rupture of the long head of the biceps 

The biceps muscle splits into two tendons at the shoulder. A long one and a short one. The long tendon runs over the top of the humerus bone (upper arm) and attaches to the top of the shoulder blade. A rupture of this tendon is rare in young athletes but more common in older ones.

Subacromial bursitis

Over the supraspinatus tendon is a bursa (small sack of fluid used to help lubricate the moving tendon). This bursa can become trapped in the shoulder causing pain and inflammation. The athlete is more prone to this injury if they overuse the shoulder particularly if the arm is at or above shoulder level. Or if the athlete has had a rupture of the supraspinatus tendon.

Broken arm

A fracture to any one of the three arm bones

Humerus fracture

A break in the upper arm bone, which may be hgih up, close to the shoulder.

Less Common Shoulder Injuries

Deltoid muscle strain (front)

The deltoid muscle is the big muscle on the shoulder. It has three parts - the front (anterior), middle and back (posterior). The muscle lifts the arm up sideways. The front part helps to lift the arm up forwards (flexion) and the back part helps to lift the arm up backwards (extension).

Deltoid muscle strain (back)

The deltoid muscle is the big muscle on the shoulder. It has three parts - the front (anterior), middle and back (posterior). The muscle lifts the arm up sideways. The front part helps to lift the arm up forwards (flexion) and the back part helps to lift the arm up backwards (extension).

Dislocation of the sterno-clavicular joint

The clavicle (or collar bone) connects to the sternum (or breast bone) in the middle of the chest at the top. If the shoulder is subjected to a hard impact this joint can become damaged.

Fracture of the neck of the humerus

A fracture to the neck of the humerus is often caused by falling onto an outstretched hand or direct impact to the shoulder. It is seen more often in young adults, adolescents and the elderly.

Frozen Shoulder / Adhesive capsulitis

A frozen shoulder (known also as adhesive capsulitis) is a condition that occasionally occurs in older athletes. It is this joint and the surrounding capsule that becomes inflammed and eventual there is a significant loss in mobility.

Inflammation of the long head of the biceps

Inflammation of this tendon is a fairly common complaint especially with swimmers, rowers, throwers, golfers and weight lifters.

Winged Scapula

A winged scapula is a shoulder injury or condition in which the scapula or shoulder blade sticks out at the back, particular when pushing against something such as a wall.

Suprascapular Neuropathy

Aching or burning diffuse pain which may radiate through the arm

So everyone has to be aware of all injuries that can accur and not to take any kind of pain lightly, always seek a medical professionals advice. 

HEALTH IS WEALTH

ONE OF THE PROBLEM AREAS FOR RUNNERS

A common problem area for runners, the hamstrings shorten. the affect of this can be severe back pain.

As the hamstring' shorten it places pressure by pulling the buttock and lower back muscle's, this is when the pain kicks in, to avoid stretch your hamstring by:

Lie down on a mat or carpet area
Have your alternate legs bent at the knee
Other leg extends towards your middle
Keep this extended leg straight

If you find your buttocks are lifting off the floor,then release the stretch and start again, but this time do not stretch as far, as your hamstrings are not ready to go this far.

Take a deep breathe in as you release this breathe then pull your legs towards you a little bit more and slowly this will help increase the flexibility in your hamstrings.

Happy exercising everyone!

weight loss ***Free Personal Training Sessions***

If you have lost weight and now are experiencing a plateau (no weight loss) in the past few weeks, don't worry this is perfectly normal.

Might seem a bit strange but sometimes, exercising and reaching a plateau can be the result of the body not getting enough food and has result to storing this as it thinks it's been starved! which in this case you need to eat more often and frequently.Also up the intake of water.

Especially when a lot of you ladies have had a regular complaint of feeling light headed,dizzy or even tired. If this sounds familiar try the, the above for a few weeks and see how you get on, still see no results why not contact Faye on www.face2facefitness@hotmail.co.uk or Tel: 075498 55591.

If you are starting off or in the midst of healthy eating and a exercise regime,Unsure or finding it difficult, why not get one 2 one sessions with a top Personal Trainer like Fehmida Donnelly and get Optimum results.

Take advantage of the ***Free Personal Training Sessions***

Government concern on Obesity

Obesity

The Government is concerned about the levels of obesity in this country. The latest Health Survey for England (HSE) data shows us that nearly 1 in 4 adults, and over 1 in 10 children aged 2-10, are obese.

In 2007, the Government-commissioned Foresight report predicted that if no action was taken, 60% of men, 50% of women and 25% of children would be obese by 2050.

Obesity can have a severe impact on people’s health, increasing the risk of type 2 diabetes, some cancers, and heart and liver disease.

There is also a significant burden on the NHS - direct costs caused by obesity are estimated to be £4.2 billion per year and forecast to more than double by 2050 if we carry on as we are.

Reducing obesity is a priority for the Government. We want people to know that they can change their lifestyle and make a difference to their health.

The Government will provide clear, consistent messages on why people should change their lifestyle, how to do so, and put in place ways to make this easier. We will also work in partnership with local government, charities and business to reduce obesity.

The White Paper Healthy Lives, Healthy People: Our Strategy for Public Health in England, sets out how the Government plans to improve public health. The Department of Health will publish a follow-on document setting out how obesity will be tackled in the new public health and NHS systems, along with the role that all partners can play.

Make yourself a promise now "that you will look after your health from now on" there are so many health problems, due to the factor of being obese. 

COME AND TALK TO FAYE FOR SOME ADVICE IF YOU ARE CONCERNED ABOUT YOURSELF OR SOMEONE YOU ARE CLOSE TO. Tel: 075498 55591

Exercise and Depression

In recent years, studies have shown that regular physical activity also has benefits for mental health. Exercise can help people recover from depression and prevent them from becoming depressed in the first place.

Dr Alan Cohen, a GP with a special interest in mental health, says that when people get depressed or anxious, they often feel they're not in control of their lives.

“Exercise gives them back control of their bodies and this is often the first step to feeling in control of other events,” he says.

Who can benefit and what type of exercise is best?Anyone with depression can benefit from doing regular exercise, but it's especially useful for people with mild depression.

“Any type of exercise is useful as long as it suits you and you do enough of it,” says Dr Cohen. “Exercise should be something you enjoy. Otherwise it will be hard to find the motivation to do it regularly.”

How often?To stay healthy, adults should do 150 minutes of moderate-intensity activity every week. Find out more about:

• physical activity for adults (19–64 years)
• physical activity for older adults (65 and over)

If you haven’t exercised for a while, gradually introduce physical activity into your daily routine.

Even a 15-minute walk can help you clear your mind and relax. Any exercise is better than none.

To get started contact Faye Tel: 075498 55591

She offers free advice and find out the latest offers on Personal Training. all in the comfort of your own home!

 

Enhance Weight- Loss 2

5 Easy Tips to Enhance Weight Loss and Overcome Your Plateau

If you're on a Healthy eating diet but have reached a plateau, there are several tricks to get your body back in the weight loss mode. A plateau is when you're no longer losing weight though it seems nothing has changed in your diet or exercise routine. Your body has adapted to the diet and now refuses to budge. So you must make some changes to boost your weight loss again. These five freeweight loss tips can help.

1. Change your calorie intake.

One way to overcome a plateau while maintaining a healthy weight loss plan is to change your calorie intake. Monitor how many calories you're eating and decrease them slightly to see if your weight scale moves again. You might try the zigzag method as well. To do this, decrease calories one day, and then increase calories the next. This helps shift your body out of its comfort zone. Only make minor adjustments and monitor your weight with each small change.

2. Replace a snack or two.

If you usually eat a chocolate bar as a mid-afternoon snack, try replacing this with a fruit or vegetable. Eat apples, bananas, carrots and low-fat dip, or celery and low-fat dip instead of chocolate. Fruits and vegetables are not only filling, but they also promote healthy weight loss.

3. Keep exercising, but endure longer.

Another way to boost weight loss and get your body moving again is to increase your exercise time. Instead of 30 minutes a day, try exercising 45 minutes a day. Walk every chance you get. Walking is a great (non-strenuous) exercise that helps your heart and promotes healthy weight loss. Park your car a little farther from the mall than usual when shopping. Walk your dog twice a day instead of only once. Take a walk during your breaks at work. These small changes can make a big difference in your weight loss efforts.

4. Monitor "what" you are eating.

Are you eating mainly sugar and carbohydrates on your weight loss diet? If so, try replacing one or two of these with a protein-rich food. Protein is a proven fat burner and energy booster, and many weight trainers use it to boost their workouts. Protein also helps you fill full longer so you're less likely to be hungry an hour later. There are protein snack bars on the market now so you can easily get a boost during the day. Other changes you can make include increasing your water and fiber intake if you feel you're not getting enough of these.

5. Eat smaller, more frequent meals.

Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal. This helps boost your metabolism and keeps you from being hungry during the day and splurging at night.

Keep in mind that fast weight loss can be unhealthy, but you might lose fast at the start of any diet or when overcoming a plateau. This is normal. These tips are to help you break the plateau so you can start losing weight again. Weight loss diets can help you feel and look better than you ever have before. Use these ideas to break through your plateau today so you can reach your future weight loss goals. 

Regular exercise, even if it's moderate to fast walking 30mins each day or swimming.

Get in touch and let us know how you are getting on... good luck

Diabetes and Fitness

Knowing that you have to exercise and how to actually do it are two different things. The type, level and duration of physical activity that you undertake as a diabetic will depend on what is suitable for you, something you should agree with your doctor or healthcare team.

We are developing our Diabetes, Sport and Exercise area to encompass the information any diabetic would want to know about sports, fitness and exercise in relation to diabetes.

What is the best kind of physical activity to help prevent or manage diabetes?

The best type of physical activity will depend on your individual situation. Generally, aerobic exercise, strength training and flexibility training should be combined to form a comprehensive exercise routine.

What is aerobic exercise and how can it help diabetes?

Aerobic exercise increases how fast your heart beats, raises your breathing rates, and works your muscles out. For the average person trying to lose weight, approximately 30 minutes per day, around five days a week should yield clear results.

However, if you are starting out on exercise and haven’t been active, much less than that can make a real difference. Aerobic exercise for diabetics include things like: taking a walk, dancing, aerobics, swimming, ice-skating, tennis, gym.

What is strength training and how can it help diabetes?

Strength training is particularly effective for building strong bones and muscles. Muscle burns calories, even when it is at rest, and this can be very effective in terms of staving off or better managing diabetes.

Strength training for diabetes mellitusincludes things like weight lifting, either at home or at the gym.

What is flexibility training and how can it help diabetes?

Flexibility training, usually called stretching, can make a real difference to your diabetes. It keeps your joints flexible and lowers the risk of injury.

Stretching before and after aerobic exercise or strength training helps your body warm up and down.

Seize the moment

As well as doing consistent, suitable exercise, being active throughout the whole day can help to burn calories. This means seizing the moment and burning as many calories as possible. For instance, using a bike or walking rather than driving, doing garden or household chores, and setting yourself small physical challenges can all be helpful.

Hypertension Exercise Contraindication

Pregnancy

Some women develop high blood pressure during pregnancy. This condition, also known as toxemia or pre-eclampsia, can restrict the amount of blood available to the developing baby. Since exercise can temporarily raise blood pressure further, your doctor may advise avoiding exercise if you develop high blood pressure during your pregnancy. Pre-eclampsia usually resolves itself after the baby's birth, according to the University of Maryland Medical Center.

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Kidney Disease

If you suffer from kidney failure or other organ damage and also have high blood pressure, your doctor may advise against exercise, as this could put more stress on these already damaged organs. Patients with end-stage renal disease, who are on dialysis, often suffer from hypertension in addition to their kidney disease, according to David Arnall, head of the Physical Therapy program at East Tennessee University. Even everyday activities can be difficult for these patients, whose bodies suffer from the effects of kidneys that don't function properly.

Cardiac Disease

The American College of Sports Medicine notes persons who suffer from coronary artery disease, congestive heart failure and other cardiac diseases may be restricted in the amount or kind of exercise they can do, since the risk of suffering a heart attack could increase with exertion.

High Blood Sugar

If you have a blood glucose level over 300 mg/dl, you should avoid exercise until you've seen your doctor. This level of blood sugar is considered out of control. Since exercise can affect blood sugar, exercising while your blood sugar is so unstable could make the problem worse, and even send you into a diabetic coma. If your blood glucose measures over 300 mg/dl, skip the workout and see your doctor.

Nutrition Advice

If you are looking for just nutrition advice, you have come to the right place!

Nutrition advice, continuous support to achieve your goals, weekly food diary,Information via emails and telephone support with Cambridgeshire's top Personal Trainer contact Faye:

face2facefitness@hotmail.co.uk.

Unbeatable prices!