The World Health Organization (WHO) regards childhood obesity as one of the most serious global public health challenges for the 21st century. Obese children and adolescents are at an increased risk of developing various health problems, and are also more likely to become obese adults.
The latest figures from the National Child Measurement Programme show that in 2014/15 over one third of 10-11 year olds and over one fifth of 4-5 year olds were either overweight or obese. While plans and strategies to combat obesity are being developed at every level, in reality the best person to tackle the problem is YOU! Children follow by example, they do what you do, not what you say, so lead the way and get involved with them. It’s fun, they’ll love you all the more for it and moving more can only benefit you too. Here are my top tips for a fitter family:
Here are some ideas for getting active with your children
Some ideas for family friendly meals
We will be posting ideas for Family Fitness and Family Meal Ideas on Facebook over the coming months so keep an eye on our page. At the end of the day your child’s biggest role model and the person most likely to shape their future physical health and wellbeing is YOU! In our A-Z of vegetables, the Aubergine is full of important vitamins and minerals including Vitamin B1, B6 and potassium. Aubergines are also a rich source of dietary fibre and antioxidants, they are ideal for weight management. This Aubergine recipe is a light vegetarian moussaka incorporating a fantastically intense tomato sauce.
![]() Contrary to popular belief performing vast quantities of repetitive crunches are not the answer to flat abs. It has taken many years for me to fully recognise that what we do in the gym constitutes only 30% of the effort required and that exercise alone cannot create toned abdominals. A holistic approach is the way to success incorporating good nutrition, the right combination of exercises and a healthy digestive system! Food Arguably the most important element of the elusive flat abs is getting your nutrition right, and don’t get distracted by counting calories. Not all calories are equal; it’s the type of food and drink you consume that matters. Refined carbohydrates including sugar will easily destroy your best attempts to exercise away your midriff. They activate a spike in the level of the hormone insulin, which prevents the body burning fat but results in it being stored instead, usually as visceral fat around the belly. Diets heavy in trans fats not only result in fat being deposited around the belly but also in moving fat from other areas to the belly. Foods to avoid: Refined grains: White flour products such as white bread, white pasta and white rice. Fructose: Despite being a natural sugar derived from fruit, sugar is sugar! To avoid the build up of visceral fat avoid fizzy drinks, fruit juices, anything made using the ingredient “high fructose corn-syrup” and table sugar. There seem to be conflicting opinions on fresh fruit. It is argued that although containing a high proportion of fructose, the fiber and other nutrients contained in fresh fruit reduce the absorption of the fructose meaning it is less likely to cause belly fat. However if reducing belly fat is a priority for you then replacing a large proportion of your fruit with vegetables would be a positive choice. Trans fats: Common in processed food, trans fats include many margarines, cakes, cookies, dougnuts, pies, fast foods and desserts . Exercise Perhaps one of the most common questions I get asked is how to “tone up my wobbly abs”. From the earlier discussion around food it might have become clear that there really is no such thing as wobbly abs, we have to face the facts that what’s fondly known as the “muffin top” is largely visceral fat. The right exercise can certainly help shift this fat but the ‘toning’ element comes last. Initially cardio-vascular exercise is required to burn fat and the most time effective form of cardio exercise is High Intensity Interval Training (HIIT). Steady state cardio exercise such as running or cycling will burn fat but takes longer! Unless you are someone who enjoys training regularly those who opt for the treadmill or bike in the gym can soon find it tedious and see slow progress. ![]() HIIT is a form of interval training and involves repeatedly elevating the heart rate for short bursts of intense activity followed by a short rest. Not only do you burn fat more quickly, (a 15 minute HIIT session is said to burn more fat than a 40 minutes at a steady level on the treadmill) you will continue to burn fat for hours after you finish your workout! Of course cardio training is not spot specific in terms of fat burning; do bear in mind that the fat will be lost across the whole body and belly fat can sometimes be harder to shift ![]() Resistance training using weights is great for fat burning as we recruit big muscle groups, which require a lot of energy. Additionally; resistance training builds lean muscle and the bigger proportion of lean muscle we have (compared with fat) the more calories we burn just through day-to-day living! As well as fat burning, resistance training will tone the muscles so not only will you shed pounds your body will gradually change shape to become more sculpted in appearance. I am a massive fan of Kettlebell workouts and Kettlebell HIIT, which combines interval training with resistance training for a super effective workout! You can almost see the fat dropping off participants in Kettlebell based classes. Targeted abdominal toning will be most relevant once the belly fat has been hit and by far the best choice is Pilates training because it works the core rather than the abdominal muscles in isolation. ![]() What is the core? The Core is a frequently misunderstood term. Typically, the core is associated with the “six pack” abdominal muscles. However as well as the four groups of abdominal muscles, the core also comprises the stabilising muscles of the hips, the lower back and pelvic floor, indeed a large proportion of the torso. Through core conditioning exercises including Pilates we can train the muscles of the torso to work together to create a ‘centre of strength’. This provides a foundation from which the upper and lower body extremities are able to operate more efficiently allowing better posture and support and improved muscle balance. Given the extent of the core within the torso you will now understand why performing isolating exercises to work the abdominal muscles, such as ab crunches is not the way to create a toned midriff. In Pilates the muscles of the torso operate together creating ‘connections’, which, over time, will effectively ‘draw in’ to provide that sculpted appearance. Many good fitness classes will include core work within the overall session. Successful approaches include selecting exercises which combine core training with strength training or the use of pyramids. Good Digestion Do you suffer from Bloating? You can have the most toned abs, but bloating, that uncomfortable feeling like an inflated balloon in the abdomen can wreckall your best efforts to eat right and exercise well. Although there can be many causes of bloating one of the most common, which you can do something about quite easily, is improper digestion and poor food choice. Our top tips to reduce bloating include:
Bloating can be a symptom of a medical condition, food intolerances or a reaction to medication. If symptoms persist it is worth pursuing with your GP. 4 reasons why you can’t shift Abdominal Fat? Are you eating well and exercising but still not shifting that belly fat? There are a few other factors which on their own can soon sabotage your best efforts:-
In summary, the secret of flat abs
With numbers in our fitness and pilates classes reaching an all time high this week, we thought it a good time to take a look at what the predicted top fitness trends are for 2016 how our fitness offer compares with what’s hot and what’s not!
For the last 10 years the American College of Sports and Medicine have conducted surveys of over 1000 health and fitness professionals world wide to identify the biggest trends in the industry. According to ACSM the top fitness trends for 2016 include: Wearable Technology: I notice quite a few people comparing notes on how many steps they have taken or how many calories they have burned and its all monitored through wearable fitness technology. Devices such as fitness trackers, smart watches, heart rate monitors, and GPS tracking devices have changed the way we plan and manage workouts and are only going to increase in popularity. Body Weight Training: While we may be seeing increased use of technology at the same time many are choosing to get “back to basics” by practicing body weight disciplines such as pilates and also outdoor sessions which incorporate simple bodyweight exercises. These fitness styles use minimal equipment, are super effective and provide a chance to find some much needed head space in a world of technology! High-Intensity Interval Training (HIIT): We are big fans of HIIT at Inspire Me Fit and all our fitness classes incorporate an element of HIIT as it is the most time effective means of both increasing fitness levels and burning fat. HIIT involves short bursts of activity followed by a short period of rest or recovery. To get the best of both worlds our Kettlebell HIIT classes mix HIIT with another top trend Strength Training, see below. Strength Training. Strength training is an essential part of a complete exercise program for all physical activity levels and all genders. Our Kettlebell HIIT classes mix Strength Training with HIIT to deliver quick fitness results by incorporating two of the three essential components of fitness, cardio and strength (the third being flexibility). Wellbeing and Fitness Retreats. With our increasingly busy lives fitness and wellbeing retreats are growing in popularity as a chance to take stock and focus on our personal health and wellbeing. Join Inspire Me Fit’s first ever Wellbeing Day at Cowdray Hall on 7th February for a day of fitness motivation and inspiration. A great opportunity to focus on your needs! Personal Training. Working with a personal trainer exclusively on you individual fitness needs is undoubtedly the best way to reach your personal fitness goals. Inspire Me Fit is pleased to announce our new personal trainer Becky is now available for 1-2-1 personal fitness training sessions while Debbie is available for 1-2-1 Pilates. Watch this space for more information soon. Outdoor Fitness Training. The additional health benefits of exercising in the fresh air and sunlight, not to mention the feel good factor are leading to an increase in demand for outdoor training. Outdoor classes are an activity we have trialed successfully in 2015 and are really keen to increase! Watch out for some new weekday evening outdoor sessions coming soon! Fitness Programs for Older Adults. Populations are aging and quality of life is growing more important, especially after retirement age. More people in the 60 plus range are keen to stay active and functionally fit to promote a good quality of life. We are pleased to train many 60+ participants through our mainstream classes but will be giving further thought to introducing some more targeted training options for this group in 2016 to make it both functional and sociable. Peri- Post Menopausal Fitness: We believe this is a time of life where many women struggle and can benefit from a well-balanced programme of exercise and nutrition. Debbie is currently studying for a global certification in “Fitness for the 3rd Age, Perimenopausal and Beyond” and will be looking to develop a future programme in support of 3rd Age fitness. Exercise and Weight Loss. Exercise and nutrition must be tackled together to deliver a proper weight loss program. We are supporters of clean eating and actively promote replacing processed food with nutritious meals cooked from fresh ingredients. Our successful online fitness and fat loss Body Transformation Programme will be back in February supported by a number of ‘back on track’ weeks as we approach the holiday season. Pilates. At Inspire Me Fit the demand for Pilates has continued to grow over the past 12 months, and in particular we have seen an increase in the proportion of men recognising the benefits not only in terms of better flexibility and core strength but in enhancing performance in sport. Our focus this year will be on introducing a series of workshops tackling areas of the programme such as back extension and how to perfect the Teaser. So there you have it, Inspire Me Fit definitely fits with “What’s Hot” in fitness for 2016. We are looking to grow our offer in the areas described above so if there is something you like the sound of please get in touch so we can consider your requirements as we expand our timetable. So we are nearly there, 2016; a new year, a new you??
Personally I think its the wrong time of year to be making grand statements and resolutions. Even for the fittest amongst us a month of stressing out over Christmas plans, socialising, eating and drinking, together with less time for exercise all takes its toll. This January I would encourage you to set yourself a series of January Actions. Positive steps towards ditching snacking, and alcohol; increasing activity and making healthy choices. January is a time for care and nurture. Find time for good sleep, for fresh air and nutritious food. The "I'm going to lose a stone" approach is soul destroying and negative; it feels like you are denying your body rather than loving it. By taking a series of positive actions day by day during January you will be amazed at what you achieve by the end of the month. That will be the time to look forward and set a longer term health, fitness or weight loss goal knowing you are in a great starting position. This year I am setting a January 'New Year Actions' Challenge on Facebook. Each week there will be 3 positive actions for you to follow, small simple changes to promote a really healthy start to 2016. Ditch the random resolution and join me in positive actions!! To join in head over to my Facebook Page Healthy New Year! The benefits of resistance training using bodyweight or weights are substantial to the extent that in 2011 the American College of Sports Medicine published guidelines prescribing adults of both genders an exercise regime including muscle strengthening activities 2 or more times a week. Reduced risk of osteoporosis, osteoarthritis and type-2 diabetes are all attributed to resistance training. Furthermore the resulting increase in lean muscle mass speeds up the metabolism transforming the body into a fat burning furnace greatly assisting with weight management.
The reasons for the lack of enthusiasm for weight training amongst the female population possibly include intimidation from stereotypical bodybuilders using the weights area in the gym, a lack of understanding of how to go about working out with weights and concerns that we will ‘bulk up’. In seeking to overcome the challenges preventing women from choosing weight training as an integral part of our fitness regime it will help to understand a little more about the impact on our bodies, what we need to do to train effectively and the options available to us. Rest assured that due to much lower levels of testosterone a woman’s hormonal make up is not designed to add large amounts of bulky muscle mass. Instead the benefits of a shift in relative proportions of lean muscle mass and fat will result in improved muscle definition and tone, increased strength and more than likely a reduction in dress size as the body becomes more sculpted in appearance. Technique is all-important when working out with weights, so make sure you can perform exercises such as squats and lunges safely and effectively before adding extra resistance. Start with a light weight and build it up gradually. Don’t be shy of progressing to heavier weights though. To promote health benefits such as improved bone strength you need to push a reasonable weight. For the best results get your fitness professional to check out what you are doing. Kettlebell Classes are a great alternative to the gym and you’ll get a fab cardio workout too. Online workouts are another option particularly if you are short of time. You can follow a balanced set of resistance exercises with plenty of advice on technique. Check out Inspire Me Fit’s Online Fitness Membership Page, which includes workouts with weights and kettlebells http://www.inspiremefit.co.uk/about-online-fitness.html Dumbells and kettlebells can be bought quite cheaply at TK Maxx, sometimes Aldi, Tesco Direct or Amazon. Check out buy and sell groups on Facebook for a bargain purchase! Working out with Weights: Exercise Recommendations These recommendations are appropriate to women incorporating resistance training to optimise health and contribute to fat loss / weight management. Beginner: 1-3 Sets of 12 - 16 Reps Intermediate / Advanced 1-3 Sets of 10 – 12 Reps Use enough weight so that you can only complete the recommended sets and reps. If you feel like you could do more at the end of your final set then your weight is too light. Bear in mind that ideally you will need different weights for different exercises. You will be able to push a much heavier weight for predominantly leg exercises such as squats, compared with arm exercises such as a tricep press. Start with 1 set at the lowest number of reps and build up to the maximum number of reps. Progress to 2 sets at the lowest number of reps and again, build up to the maximum number, and so on. I was thinking about my Pilates beginners this week, wondering how you are all getting on and your first thoughts about Pilates. It reminded me how I felt when I first started and I thought it might be an idea to share this with you.
Despite having had over 15 years worth of experience as a fitness instructor, initially, Classical Pilates completely stumped me! I was absolutely shocked at how difficult it is as a discipline and how inflexible my body was! My first recollection was the Hundred. In the true Classical Programme the warm up is the Hundred (I’m nice to you, I believe you need to mobilise before jumping head first into the Hundred). My neck was aching, and I couldn’t breathe very easily. Then came the Roll Up! I seemed to get worse week by week, with my legs kicking up. The directions given by my instructor stumped me too, what does she mean in the Swan, ”lift the breast bone forward and up”?? I didn’t get it and it clearly showed as every time I did the Swan I saw the doubtful look in her eye! I had always considered myself to be reasonably fit and flexible but slowly it dawned on me that while I might be fit to jump around in the studio for an hour, actually there were a lot of weaknesses and muscle in balances going on in my body, I wasn’t as “fit for life” as I thought. Although I hadn’t suffered yet from back pain I’m not sure how! For the next year I had a bit of a love hate relationship with Pilates. Why? Because to be honest I just wasn’t very good! I quickly realised that the things I found easy I wasn’t actually doing right; it took me a long time to figure things out in my body, and my head too! Classical Pilates contradicted a lot of the principles of fitness as I understood them and I was struggling to understand it. I am now 4 years down the line from my first Classical Pilates lesson, and have had a complete U turn. I have a much deeper understanding of the body from my Pilates practice and training and now it is this knowledge and experience, which completely underpins all my fitness teaching. My body has changed, I am stronger, leaner with better defined abs than I had before children. My back has changed and is more flexible which means I can articulate my spine better and “lift my breastbone forward and up” (although I think my instructor would tell you there is still a lot of room for improvement). So for the beginner my message is don’t rush things. In my case it took over 40 years for my body to become what it was before I started Pilates, something which can’t be undone overnight. Moreover, you can’t force ‘getting’ Pilates. Initially you will go through the motions of the exercises, not really sure if you are doing them right. Then suddenly one day something clicks and you understand why your instructor talks about “finding connections”. You can consciously activate certain muscle groups, do things your weren’t able to do before with your body and visibly see it changing shape; it feels amazing! In considering my top tips for beginners I have gone right back to the 6 principles of Pilates and how these best apply to beginners:- 1. Centering: Pilates is about finding the strength from within, from the powerhouse of core muscles, which form a foundation of strength within the body. Every exercise starts from the centre and is controlled by the centre. Focus on the centre of the body and learn to activate you deep abdominal and core muscles. 2. Concentration: In many forms of exercise you can switch of the mind but not so in Pilates, which very much relies on the mind-body connection. Key to co-ordinating the mind and body is concentration. The moving part of the body is often less important than what is happening elsewhere to stabilise and for a beginner your focus should very much be on your core. 3. Control: To benefit from the exercise they need to be controlled, maintaining proper form and technique. For the beginner the focus will be on controlling the movement from the centre, but gradually you will progress and be able to find and control other stabilizing muscles. 4. Breathing: Breathing is an interesting concept in Pilates but put most simply the body needs to take in oxygen to recharge the body and prevent fatigue. For the beginner the most important thing is to learn to continue to breathe while contracting the deep abdominal muscles, not hold your breath. 5. Precision: Every body part has a function in Pilates and to get the most from the exercise you need to adopt precision. This is something that comes with time and practice. For the beginner start by learning the movement and then gradually build precision by concentrating on more of the instructions given to you. 6. Flow: Pilates should be performed with flowing movements both within each exercise and between each exercise to enhance the benefits and create a challenging dynamic workout. As you understand the programme so the flow will start to develop. For the last session each half term all my classes including beginners do a session focused on flow. It doesn’t matter what your level, you will have learned enough during the past 6 weeks to put it into practice will go home feeling you have really made progress after an energizing, dynamic and fluid session! Don’t rush it, your journey with Pilates is just beginning and there will always be something new to find and achieve. Enjoy it! Today's message is about stress and the impact it has on our attempts to lose weight. Lets face it Christmas, and the after effects of that additional financial pressure, perhaps relationship pressures and your overloaded inbox at work can combine to severely elevate your stress levels.
Increase in stress triggers a hormone response releasing cortisol which in simple terms can contribute to loss of muscle mass, increased fat storage (particularly around the waistline) and impulses to over eat. Even if you are making good food choices then if stressed, your body will work against you, making it less likely you will achieve those positive changes in body shape. The answer? Obviously removing the root cause of the stress can often be impossible so it becomes about managing the stress. These are my 5 top tips to managing stress:-
It's an interesting time of year for fitness. This year it's all 7 minute celebrity workouts and going sugar free. Thats great, but to be honest its tough! The celebrities have their personal trainer and nutritionist motivating them along day by day, and no doubt someone cooking for them, but what about you, who's going to make it easier and motivate you?
To be brutally honest I am not a big fan of the whole January fitness fad. If you are new to Inspire Me Fit then a big welcome, and I hope not to put you off by my ranting. However if you have bitten the New Year fitness bug then I strongly encourage you to think long term and take it gradually. After a period of heavy eating and drinking (I am sure it wasn't just me) then in my opinion January is officially the most challenging time to get fit even if you are a regular! By all means make a start, but don't expect too much too soon. These are my 5 top tips for January to make a sustainable start to getting fitter for 2015:- 1. Make a start by clearing out all the goodies remaining from Christmas. If you feel bad about throwing away food then take it to the office and share it out or donate it. 2. Make one change to your diet. The all or nothing approach to detoxing from sugar is a killer. Without support, most of us manage a day or two at the most, its really tough; yes rewarding once you've achieved it, but you need to go about it in the right way. For now, start by focusing on breakfast and introduce a lunch style breakfast 3- 4 times a week; for example scrambled egg, smoked salmon and wilted spinach. Not only will you be cutting your sugar intake for breakfast but the chances are you won't feel the same urge to snack at 11. For more lunch style breakfast ideas check out my Facebook Page. 3. Make a commitment to attend one fitness class a week. Thats enough to start with. Book up for at least 6 weeks, make it a commitment in your weekly planner so it starts to become a habit. Let the instructor motivate you thats what they are there for. If you pay up front your more likely to get there and then after a few weeks you'll see some results! 4. Get a fitness buddy. It really is more fun if you turn your weekly class into a social event too and you can motivate each other. 5. Grab a friend and sign up for an event. Start with a 5K Run, a 20 mile bike ride or even a walk and aim for March / April so you stay motivated through the winter months. There is so much out there to choose from. I will be sharing good events as and when I see them so like my Facebook Page to receive updates. Christmas is probably the most difficult time of the year when it comes to achieving your fitness goals. The weather, the foods around you and the social events can all seem like they are working directly against your aspirations to lead a healthy lifestyle. Take a moment to plan your approach to your nutrition and exercise this Christmas. Enjoy the celebrations but use the tips below to put in place some damage limitation. You will be ready to head into the New Year raring to go!
Christmas can be a good to have a chance to catch up with friends and have some fun, so do enjoy seasonal celebrations and don’t beat yourself up about relaxing your health and fitness regime a little. That said, alongside the celebrations the stress of endless preparations, managing family expectations and the financial pressures that go with the festive season can have a serious negative effect on mental health and wellbeing. It is very easy to get into a downward spiral of eating sugary and snack food and squeezing out the time for exercise. Keep Exercising! With all the time pressures before and during the festive season it is really easy to forgo your exercise. However exercise will help you deal with the stress that is an inevitable part of Christmas for most of us.
Nutrition You can very quickly undo all the good you have done over the year with your nutrition. Enjoy some christmas treats but be selective and don't get into a downward spiral of eating more and more sugary foods. If you can keep up some of your good eating habits.
Drink plenty of water to stay hydrated. Staying hydrated will help you stay focused. A glass of water before a meal will also help suppress your appetite helping you to avoid over eating. Manage your alcohol consumption There is no escaping the fact that alcohol leads to weight gain, so while you may want to enjoy a few drinks at your Christmas Party try to avoid getting into the habit of drinking daily over Christmas. When drinking alcohol make sure you have a glass of water in between each alcoholic drink. Plan for your Christmas Parties
Get back on track by signing up to the New Year Online Body Transformation Course! My Body Transformation online course is designed to shift fat and build lean muscle mass. The feedback from those taking part in 2016 has been amazing with most commenting on the fantastic motivation and personal support that is provided. For those taking part the benefits have included improved body confidence, higher energy levels, a reduction in bloating and of course a reduction in body fat as demonstrated by slimmer waistlines, hips and thighs. Check out our 'Real Results' to see some of the amazing feedback. The Body Transformation Online Course is the ideal way to lose that half a stone that the average British person puts on over the festive period. Join me online from 2nd March 2017 and find out for yourself the benefits of the Body Transformation. All that remains to be said is Merry Christmas and a Healthy New Year! |
AuthorWith over 20 years experience in the fitness industry, Debbie's philosophy is to provide results driven, progressive but functional training solutions that fit in to our CategoriesArchives
March 2020
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