Some Tips on Weight Loss

We know there are a lot of you worried about losing weight and looking great for the summer, have a look at the small list of tips below, you can start straight away with these small changes:

• Dont cut out Diary; Love cheese? switch to reduced fat varieties  which typically contain 30 percent less fat than full-fat cheese.

• Eggs; Buy egg substitutes  such as egg beaters or egg whites. There is no fat content in these products, but the protein is still there. 

• Fluid; Drink water instead of soft drinks. If you dont like the taste of plain water, try sparkling water and add a lice of lemon or lime. 

• Sauces; Check your sauces carefully. Try mustard, relishes and salsa, instead of high fat spreads and sauces, such as butter, mayo and sour cream. 

• Snack Smart; Like snack? go for fruit based snacks instead of biscuits or sugary treats. Go for blueberries with nuts, or a banana with oatcakes and houmous. You will find them more filling. 

So far there have been a few clients who have tried some tips especially the last one and tend to find replacing sugary foods for snacks like fruit more filling and leaving you feeling less guilty. 

Hope the above all helps and do email us on: face2facefitness@hotmail.co.uk and let us know how you are getting on.

Pregnancy and fertility; For Men and Women

Hello Ladies and Gents,

If you are planning on starting a family or are already trying for a baby, did you know being over weight can affect the chances of conceiving?

Possibly look at how much you weigh at the moment and speak to the doctor for further advice on weight loss and ensure the doctor gives you the go ahead, exercise is the best way to reduce weight.

Running is a great way to lose weight, which increases the chances of conceiving  Running can also help to relief stress and increase your sex drive.

Dont forget ladies being underweight can cause your periods to stop and there for reduces fertility.

Men who keep to a healthy weight, have a better sperm count than those who are obese, so running together may help.

Even more reason for all of us to be more active and eat healthy. Running is not the only way to lose weight. Power walking is a great way to lose weight and swimming is also a good way to lose weight.

If you are unsure of where and how to start, contact Faye from Face 2 Face Fitness now via email: face2facefitness@hotmail.co.uk or phone/text Faye Tel: 075498 55591, for further advice and help.

Personal Training sessions for couples are also available.

Trail running, why its best for your body.

If your aiming to lose weight, improve fitness and tone up then look no further. Trail running is excellent for all three.

Trail running involves a lot changes in terrain, which will work you harder than running in the road or treadmill. It includes undulating terrain as the trail follows the natural landscape, but also lumps and bumps underfoot, meaning your entire body gets a workout while trying to keep you upright and moving forwards. While running on the treadmill or road running will strengthen many major muscles, trail running will also maximise the use of minor and stabilising muscles, making it more effective and complete workout.

All weather workout has its own benefits. Regular trail running using different route will challenge the body in new ways and quickly improve your fitness. Trail running offers you beautiful scenery, which in its self would motivate you to keep going but where as a treadmill would seem a daunting prospect.

Trail running get you out in the fresh air and away from polluted streets.  A combination of natural light and increased levels of serotonin, which can help reduce depression and regulate biological rhythms and a boost of vitamin D levels, which help to absorb calcium levels to build strong bones, this is a perfect but simple recipe for feeling great.

Trail reduces the risk of injuries as trail running tends to be less severe than on tarmac. The majority of trail surfaces will absorb the impact of each step. This means the muscles work harder as the impact to the joints is reduced. As trail running makes the body work harder, this increases the strength and fitness levels.

Trail running provides a greater challenge to the core area than treadmill or road running, helping to improve your posture, making you look taller and slimmer.

Trail running can be fun and adventurous. You could pick so many different routes, some with hills to challenge you even further. You could even pick certain spots to do speed intervals, for example from one lamp post to another or a tree to a tree. Pushing you to your 80% maximum.

Hope this helps and do get in touch to let us know how you are getting on. If you are a beginner, ensure you have the right foot wear and clothing.  Start off two to three times a week and then gradually increase from 10 to 15 minutes running to three times a week for 30 minutes each.

Be careful and ensure you have the right exercise guidelines and speak to a doctor if you are not sure, especially if you are on any medications or have any illnesses.

If you are not sure email us on face2facefitness@hotmail.co.uk for the attention of Fehmida Donnelly for further help or advice of how to start exercise for better health.

Women: More On The Importance Of a Sports Bra's

WHY YOU SHOULD WEAR A SPORTS BRA

Not to generalise, but we (women) are pretty good at shopping! If there is a good excuse to buy the latest bag or piece of kit, then you can bet we'll find it! 

Try to make sure you have a comfortable sportswear that looks great, works hard and keeps you dry and comfortable, whilst allowing you to move and stretch without worry; you make sure your trainers support your stride so as not to suffer an injury; and you are likely to try/follow the latest fitness trend if you think it will be beneficial to your health and body.

Read through these facts, sure you'll agree that a sports bra is one of the most important pieces of kit you could ever own:

• Unsupported breasts move up to 12cm during exercise - up-down, in-out, and side-to-side.
• Unsupported breast movement can result in discomfort and chafing.
• Unsupported breasts are put under a lot of strain, which damages the delicate Coopers Ligaments which is what causes sagging.
• Unsupported breasts will eventually suffer from tissue damage that can't be reversed without the aid of surgery.
• Exercise in a normal bra is not enough - tests conducted by Shock Absorber showed that breast movement is reduced by 38% when wearing an ordinary bra but this rises to as much as 78% with a Shock Absorber sports bra.

Women and Sports Bra's ***IMPORTANT***

Significant breast movement has been proven to make women to feel more self-conscious, embarrassed and reluctant to exercise, as they are very aware of how they look, and are perceive, whilst working out.

Not only does significant breast movement have a negative psychological effect on women, there are also physiological negative effects to be considered. Up to 72% of exercising women report breast discomfort whilst exercising. In addition proper support can also help prevent long term breast damage.

Research has shown that 85% of all women who wear a sports bra to exercise, agree that proper support helps to improve their enjoyment of exercise. With no distractions, women can focus on their work out yet surprisingly, 44% of women who exercise regularly are still not wearing a sports bra, either because they have not got round to buying one, or have never considered it.

WHY IS IT IMPORTANT FOR WOMEN TO WEAR SPORTS BRA'S WHEN EXERCISING?

It is a common misbelief that breast contain muscle. They do not! The breast have a delicate support system, made up of skin and fine cooper's ligaments.

Unlike a normal bra, specialist sports bras are made with special sports performance materials which enhance the wearers comfort whilst exercising.

It also holds in all areas of the breast. There would be no movement, which protects the muscles above the breast which can be painful and lose due to not wearing a sports bra.

The menstrual cycle time is very important as added care is needed to avoid further over stretching of the muscles  above the breast and around this time the breast can be sore.

If you are running long distances then you could place a plaster over your nipples to avoid sores and bleeding.

Go on ladies, invest in your health and enjoy your exercise sessions.

Want to be put through your paces with any sports? get in touch with Faye from Face 2 Face Fitness for further details on Personal Training. Email : face2facefitness@hotmail.co.uk, tel: 075498 55591
website: http://www.face2facefitness.net/index.html