Weight Matters

Beware Of That Torturous Device Lurking In A Corner of Your Bathroom

Do you own a set of dusty, antiquated bathroom scales with a simple needle and dial that allows for a certain amount of optimistic user error? Or maybe you’ve invested in a bells and whistles body composition monitor, complete with WiFi that sends your precise measurements directly to an app on your iphone? Whatever the level of technology, you’re more than likely to have some sort of weight measuring machine tucked away somewhere.

However, no matter how much money you’ve spent on them, bathroom scales are often fickle contraptions that can leave you feeling either deeply offended or over-the-moon, depending on the numbers that they reveal. If this sounds all too familiar, then beware, those numbers are often paint a confusing picture.

The Naked Truth

Surprisingly, when most people glumly stare down at the scales, they don’t account for the actual weight of any food or drink that they’ve recently devoured. It sounds obvious, but the heaviness of whatever you’ve consumed will be included in your recorded weight, as if you were holding it all in your hands, until you eventually excrete it from your body. The same goes for any clothes that you’re wearing.

For women, different times of the month can make you feel bloated and your jeans more of a struggle to do up, even if you have been angelic with your food and exercise regime over the previous few weeks. The best way to manage this is to acknowledge the fact that you may go up and down 3 to 4 pounds throughout your cycle. Learn what your personal levels of fluctuation are over time, and stay positive, as commiserating with chocolate every month certainly won’t help the cause!

Free Yourself From The Daily Insults

If you’re one of those people who regimentally jumps on the scales every morning, then you’re likely to set yourself up for failure at least once a week.

However, just because you’ve put a pound on in the last 24 hours, it doesn’t mean that your weight loss programme is a complete disaster and that you should wave the white flag, giving it all up for a large slice of cake. It’s just a natural blip, and, as your weight goes up and down all the time, you should be back on track in a day or so.

It’s more sensible, however, to weigh yourself on a weekly basis. Plot this figure on a graph, so that you can smooth out any fluctuations, and then look at your monthly moving average. You could also print the graph off and stick it on your fridge to keep you focused. It might all sound a bit nerdy, but at least you’ll be a healthy and slim-looking nerd!

As a guide for weight loss, you’re looking for a general downward trend of 1 to 2 pounds per week. Anymore than this, and you’re likely to be losing muscle mass, and will probably put all of it back on again. Any less than this, and you could possibly be trying a bit harder!

A Balancing Act

The easiest way to do an accurate weigh-in is to get yourself on the scales first thing in the morning, in your birthday suit, before breakfast and after you’ve been to the toilet.

When planning your weigh-ins, it’s worth noting that mid-week assessments will typically give you more favourable results than on a Monday morning after an excessive weekend!

If you’re also measuring body composition (the percentage of body fat, muscle and water), you’re likely to be de-hydrated first thing in the morning, which will affect your readings. Although your actual amount of body fat will not change throughout the day, your overall body fat percentage will, as your water levels fluctuate. It’s therefore recommended to measure your body fat percentages in the early evening, before dinner, and when your body is fully hydrated. Don’t forget that your hydration levels are also affected by exercise, heat and alcohol (even if you can still read the numbers!).

Body fat levels change slowly over time, and so again, you need to be looking at the long-term trend. If you’re looking to loose weight, you should be aiming to drop around 1% to 2% of body fat each month.

If this all sounds complex, and you switched off a couple of paragraphs ago, the most important thing to remember is consistency. Do your best to duplicate your weigh-in conditions every time. This means the same time of day, what you’ve eaten and drunk, the amount of clothing, whether it’s pre or post work-out etc. Remember, the harder you train and the healthier you eat, the better the results.

Don’t Be a Slave to The Numbers

If you’re watching your weight, but are now put off by using bathroom scales, then there is another way. 

My personal preference is how my clothes are fitting, my level of fitness, how much energy I have and how healthy, strong and lean I feel. Your own perceptions can be the most valuable tools to help you track your weight. A full-length mirror and trustworthy friends are also good sources of information!

If you prefer something more mathematical, you can also take body measurements with a tape measure and body fat callipers. Provided that they are used correctly, preferably by a trained professional, they will give highly accurate readings of your size and body fat. Although, be prepared to be prodded and poked a little!

The Bottom Line

Scales are useful tools for watching and controlling your weight over a period of time, however regular weigh-ins aren’t the only or necessarily best option, and there are many other ways of monitoring your health.

And finally, a word of warning about result fixing techniques, like putting the scales on a slope to achieve a favourable weight, or jumping on and off them as quickly as possible to limit the damage.  It’s called cheating and we’ve seen it all before. If this sounds familiar, do give us a call, as we’ll certainly be able to help put you back on track again!

Heather


Avoid Gaining Excess Baggage This Holiday

If you’ve spent the last few months working hard to get your beach body ready for action, the last thing you want to do is see the pounds pile back on whilst you’re on holiday. Here are a few tips to avoid turning from beach babe to beached whale:

Count Your Cocktail Calories

Depending on how it’s made, a large Pina Colada can contain more calories than a Big Mac (490 calories), so make shrewd choices when you’re checking-out the cocktail list.  Better still, rather than a cocktail, opt for spirits such as vodka, whiskey or gin and have them on the rocks, or with a low calorie mixer, sipped not gulped!

Drink plenty of water to keep you both hydrated and feeling full. Add lemon or lime and ice-cubes to make it more appealing. Never use alcohol to try and quench your thirst, an ice cold beer may taste refreshing, but it won’t do your hydration levels or waistline any good!

Select, Seduce And Stay Slim

Holidays aren’t the time for strict diets, so do allow yourself some treats. Calorific indulgences should, however, be something that you’re really going to enjoy, rather than just a stale bit of sweet bread, so spend time selecting the best treat you can possibly find.

Don’t rush, holidays are all about slowing down and taking it easy. Allow yourself to be seduced by your food, enjoy everything about it including the presentation, aroma, texture and taste. By literally savouring every mouthful, you’ll end up eating far less and enjoy your food a lot more.

Restaurant Rules

In the restaurant, avoid munching on the mountains of free bread that you’re given. Save yourself for your meal, it’ll taste much nicer if you haven't already binged on tastless snacks first. If you’re waiting for a course to come, use the time to re-fresh your palette with some sin-free water.

Try not to have a starter, a pudding and a high calorie alcoholic drink all in one sitting. Opt for one out of the three or just go for the main meal. Remember that a couple of cocktails and a dessert everyday could add half a stone to your waistline by the end of a week!

If you’re on an all-inclusive holiday, keep reminding yourself that just because it’s all paid for, it doesn’t mean you have to eat it all. And don’t take the “all-you-can-eat buffet” idea too literally!

It’s All About Balance

Finally, try to make some healthy choices everyday, but make sure it doesn’t become a chore that ruins your holiday. Make a concerted effort to balance out any extra calories that you take on, by being as active as possible. Plan to swim and walk everyday, and take advantage of any fitness classes that might be going on, or a gym that you could use.  

Enjoy your holiday, have fun and don’t forget to pack your trainers!

Heather

PS. You’ll find some more holiday tips in my 2008 article: Forget Credit, You’re The One Who Should Be Crunching This Summer




Waist Assessment

It’s no secret that body fat likes to make itself at home on your tummy, thighs and bum. However people who predominantly carry fat around their middle (as opposed to elsewhere on their body) are more prone to health issues such as type 2 diabetes and heart problems.

Working out your risk level is simple, as all you need is a trusty tape measure and the instructions below. You can do this by yourself at home, and no one else needs to know your measurements!

Measure your waist

On one side of your body (rather than the front), measure halfway between your lowest rib and the top of your hipbone (iliac crest). This is roughly in line with your belly button. Stand up and breathe out when you do this. Make sure your tummy muscles are completely relaxed, let it all hang out!

For women:

Ideal: less than 80cm (32”).   
High: 80cm to 88cm (32” to 35”).
Very high: more than 88cm (35”).

For men:

Ideal: less than 94cm (37”).
High: 94cm to 102cm (37” to 40”).
Very high: more than 102cm (40”). 

Measure your hips

Next, measure your hips at their widest point, the bum (ie. where your buttocks protrude the greatest). It's important not to cheat and pull the tape tight when doing either of these measurements!

Your waist-to-hip ratio

Divide your waist measurement by your hip measurement. A ratio of 1.0 or more in men or 0.85 or more in women indicates that you are carrying too much weight around your middle. This puts you at increased risk of diseases that are linked to obesity, such as type 2 diabetes and heart disease.

Focus on improvement

Anyone who is carrying excess weight, regardless of where on the body, would benefit from adopting a healthier lifestyle. Set some realistic weight loss goals, and focus on improving your measurements, rather than dwelling on what your “norm” should be.

You only have one body, so look after it!

Heather

Exercising The Winter Blues

Hands up who has looked out of the window recently and been turned cold by the thought of exercise? You could be forgiven, but think again because maintaining or even starting a new fitness regime in the winter is actually proven to boost your immune system, stave off winter blues and set you up perfectly for wearing those skimpy summer clothes.

There are in fact loads of reasons why it’s worth getting kitted-up and braving the chilly conditions for a workout. So, from what to wear to how to tell if you’re well enough to do exercise, here are just a few tips from Kate Dorward, HA Fitness Personal Trainer, to help motivate you into action.

Avoiding Winter Weight Gain

The average person puts on 7 to 12 lbs (approx 3 to 5 kg) each winter, mainly thanks to Christmas excesses and because during the short, cold and miserable winter days, we crave comfort foods to lift our spirits. Added to that, exercise often takes a back seat in extreme weather conditions. But just because it’s winter doesn’t mean going into exercise hibernation.

Winter does boast cool, crisp, bright days where a layer of shimmering frost has never made your local park look more magical, but even when it’s not like that and it seems like it’s been raining non-stop for as long as you can remember, there is reward for braving the elements. Those who make the effort to get out for a walk or a run on these days will testify that they often get the most satisfaction from their achievement.

Not only does getting out of the house to do some exercise get you safely out of reach from the biscuit barrel, it will help you boost your energy, blitz body fat and beat cravings.

Be Prepared

The key to ‘enjoying’ exercise in inclement weather is wearing the right kit.

Wear several layers, including a hat and gloves, to keep you warm, especially as you warm up and cool down. During the main section of your work out you should get pretty warm, so make sure your top layers are light so they can be easily stowed or tied around your waist. If it’s raining, a cap to keep the rain off your face, and a water-proof coat are a must, as once you’re wet you will cool down very quickly.

Spend longer warming up to avoid injury, and think about keeping your cool down short, perhaps completing stretches from the warmth and comfort of your home.

Get Your Baby Prepared Too

Taking your baby out in the worst of the weather might seem odd, but fresh air is always good for little lungs and a healthy dose of oxygen does wonders for relaxing babies.

Provided your little one is layered up too and has a hat and gloves, as well as a snuggly suit and/or cosy toes to nestle into, then they should be happily cocooned in their buggy. Always have your rain cover to hand, not just  to avoid getting wet but also because it will protect your baby from the chilly winter wind, which can make it feel colder than it really is.

The Ultimate Cold Busting Remedy

As already mentioned, exercise boosts your immune system. Regular exercisers are proven to suffer from fewer ailments and to bounce back better following illness.

What if you already have a cold? Is it safe to exercise or should you cosy yourself in at home until you feel better again? Of course it’s down to you to decide, but the general rule of thumb is that provided you don’t have a temperature and your symptoms are from the neck up, then a bit of fresh air and some gentle exercise are helpful ways of helping clear a stuffy nose.

If you are running a fever, or are experiencing symptoms from the neck down, then you are excused and a date with the duvet is perfectly legitimate and necessary to get you back on your feet.

Mum’s have the added worry of their little ones health. If your baby has a sniffle is it wise to expose them to the icy air or will that make them worse? The same rule applies: provided your baby is not running a temperature and is only suffering a mild head cold, then getting them out of a stuffy environment and into the fresh air is generally regarded as a good idea.  As mum’s ourselves, we can also vouch that a change of scenery is always helpful in calming a grisly tot feeling a little out of sorts!

Summer Is Just Around The Corner...

A final word: if you’re currently hiding under thick baggy jumpers, remember there are fewer than six weeks until spring. So if you want to be ready to shed the layers and wear your skimpier wardrobe with confidence, now is the time to start putting in the effort!

Kate Dorward
HA Fitness Personal Trainer, Wimbledon Buggyfit Instructor and Mum of Ella and Freya

Pleasure or Pain: What Drives You?

Understanding your motivation for getting fit is the first stage in bridging the gap between sitting on a sofa thinking about exercise, and actually going out and doing it.

Identifying the triggers that drive you, and using them as a springboard to getting and staying fit and healthy, is the key to success.  The more you focus on these, the more likely you’ll be able to fire up your enthusiasm for a healthy lifestyle.

So what encourages you more, the carrot egging you on or the stick beating you up?

Running Away From Pain

The stick is something that you want to move away from, you may like to think of it as a form of pain. It could be a health issue you want to stay clear of such as obesity and heart disease, or physiological problems like stress or depression.

The catalyst could be your doctor dropping some strong hints, or a friend or family member suffering from these complaints.

The motivation comes from your fear of the stick and wanting to take action to avoid it at all lengths. If you keep reminding yourself of this potential beating, it can be a really powerful self- motivator.

Try taking measurements or photos of how your body is changing as you get leaner and fitter. Look back at these and remind yourself that you don’t want to go there again!

Pursuing Pleasure

The pursuit of pleasure can also be a very powerful self-motivational tool. This is the carrot, or aspiration. It’s about wanting satisfaction by achieving something significant. For example, running a marathon, racing a PB, losing 2 stone etc.

Setting realistic goals and bite-sized targets is key. It doesn’t have to be a marathon or reaching a specific weight. It could be completing 3 workouts a week, or managing to run up a particular hill.

Visualisation can be a very powerful motivational tool. Picture yourself finishing a race or buying clothes in a smaller size. Imagine how good you’ll feel, and how proud you’ll be of your achievement.

Treat yourself when you achieve a step towards your goal. There’s no law against self-bribery!

Moving Beyond The Carrot & Stick

So what happens when you achieve your goals and the stick becomes a distant memory?

You may find that your motivation starts to diminish, so it’s important to plan ahead to avoid drifting backwards and having to start the whole cycle again.

Set new goals, challenges and targets and keep adding in variety by trying out different things. You may have moved from being in fear of the stick to wanting to pursue the pleasurable goals. Keep it interesting and inspiring and try to maintain the momentum. Look at what you’ve achieved and where you want to go next.

Don’t Stop Me Now!

Believe it or not, at some point you may actually find that you enjoy exercising. This is your ultimate goal, when fitness becomes a way of life and you’ll need less and less to rely on the stick or the carrot to keep you going. You train because that’s what you do and who you are.

Remember, regular exercisers don’t waste time sitting on the sofa weighing up the pros and cons of doing a workout, they just get on with it!