Exercise The Mind As Well As The Body To Revive Your Spirit

We all know that exercise is good for your body, whether that’s losing a few inches or simply feeling healthier, but exercise is also good for the mind. Kate Dorward, HA fitness trainer, shares a few useful facts and tips to help motivate you, achieve results by introducing a few simple changes to your training programme and revive any flagging spirits.

Exercise for the mind:

  • A healthy body equals a healthy mind. Taking regular exercise is proven to enhance your mental function. Exercise boosts your circulation, getting more oxygen and glucose (the brain’s only source of energy) direct to your brain.
  • Most of us know that exercise releases endorphins, otherwise known as happy hormones.  Amazingly these clever little mood enhancers can lift your spirits for up to 12 hours after exercise – that’s about 11.5 hours longer than the lift a bar of chocolate gives you!
  • Research has proven that 20 minutes of exercise can significantly improve your body image. 
  • The best times to exercise are at around 10am or 5pm. Not only is this when your body is physically strongest and nicely warmed up, your adrenaline levels are also at their peak therefore making your mind sharp.
  • Set yourself some realistic goals e.g. to drop a dress size/ do exercise 3 times a week, and help yourself stick to them by sharing your goals with someone else. It’s a fact that you’re much more likely to succeed than if you keep your aims to yourself.

Exercise for the body:

  • Can’t find the time to fit in exercise? You really don’t need an hour for it to count. Exercise is accumulative - 10 mins walk here and 10 mins vigorous gardening there all really add up. Before you know it, you’ll have done your recommended 30 mins per day and not even put on your gym kit.  So next time you walk to the station/park/shops, push yourself to walk super fast for a few mins and you’ll look and feel better in no time.
  • Exercise, especially weight bearing exercise like running and toning using weights are really important in helping to prevent osteoporosis later on in life.
  • Ladies, if the words ‘weight training’ fill you with dread at the thought of looking muscle bound, fear not! Unlike men, our genetic make-up makes it hard for us to bulk-up. Training with weights should be included in your fitness programme at least twice a week to help build lean muscle – this is crucial in improving your body shape whilst helping increase your metabolism.
  • Hate running? Walking is a fantastic way of burning fat and getting your legs and bum into shape.  Get the technique right and you will burn 15-30% more calories per walk. Next time you hit the pavement remember to walk tall, shoulders back and down, tummy pulled in and to really push through  off through your toes to lengthen your stride, get your glutes (bottom muscles) firing and get a speedy pace up.
  • Drink!! Water that is... Dehydration is a major cause of over eating, lethargy and poor performance.

Follow these 10 tips, and you'll soon start to not only look but feel happier and healthier!

Kate Dorward

Posted by Heather Waghorn.

The 10 Commandments of Healthy Eating & Weight Loss

Gain control of your diet and weight by following these 10 wise rules.

Thou shalt…

  1. Fuel up frequently. Eat a little and often, and you’ll give your body a constant supply of energy which will help you to avoid cravings.
  2. Think before you eat. Consider why you want to eat something. Is it because you’re hungry? Or because you’re stressed, bored, lonely, angry or depressed? If it’s not hunger, will that sugary indulgence actually solve the problem, or just make you feel worse?
  3. Avoid food shopping on autopilot. Stop repeating your bad habits week after week. Buy something healthy that you’ve never tried before, or flick through a recipe book for inspiration. A varied and interesting diet will help to satisfy the appetite better and is more nutritious. Aim to try a new healthy food or dish every week.
  4. Never buy “foods you can pick at”, such as crisps, chocolates and peanuts. Once the packet has been opened it’ll be hard to stop, so best not having them in the house at all. It’s a slippery slope!
  5. Take control. Prepare your own foods rather than eating out or buying take-aways and pre-prepared foods.  Put yourself in charge of the ingredients list and portion sizes. Your salad may taste better with a thick dollop of mayonnaise, but do you really need it? Is it more important for you to reach your weight loss goal, or have a salad that tastes marginally better?
  6. Opt for wholegrain foods.  We digest them slowly, so they’ll make you feel fuller for longer. Look for wholegrain bread, pasta, breakfast cereals and brown rice.
  7. Steer clear of foods with a lot of added sugar.  Watch out for words, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey on the ingredients list. If you see one of these near the top (they always start with the biggest ingredient first), you know the food is likely to be high in added sugars.
  8. Give a very wide berth to high fat foods. Again, check the ingredients list. High is more than 20g of fat per 100g, and low is 3g of fat or less per 100g.
  9. Under no circumstances be a plate cleaner! Think about how much food you are consuming in each sitting. Stop eating when you feel satisfied, not stuffed. Eat slowly, your fork is not a shovel. Your brain doesn’t start signalling feelings of fullness until 20 minutes after it actually is, so take your time and give your body the chance to recognise that you’ve had enough to eat.
  10. Limit your alcohol intake. Not only is it highly calorific, but it also reduces your will power and ability to say no to alluring fatty foods. You also maybe a little less angelic with your food choices the morning after!

Good luck and remember that you're allowed to break the rules every now and then. Just put yourself back on track as quickly as you can, and don't make a habit of it!

Heather

Posted by Heather Waghorn.

Guinness is Good For You?

Sadly not. This advertising slogan was used back in the days when companies could attach any kind of health benefit they liked to their products without being investigated.

Most people associate Guinness with a high iron content, and although draft Guinness does contain some goodness from the barley, hops and yeast, it’s unfortunately nowhere near close to significantly contributing to the RDA (Recommended Daily Allowance) of any of your essential vitamins and minerals.

A pint of the Black Stuff contains 0.3mg of iron. The RDA of iron for men is 8.7 mg a day and for women 14.8 mg. So men, you would need to drink 29 pints and women 49 pints before you reach your daily allowance - your iron levels would probably be the least of your worries at this point. Incidentally, red wine contains more iron per 100 ml than Guinness, although still not enough to safely drink your RDA in a night!

If you’re watching your weight, there’s 210 calories in a pint (it’ll take about a 2 mile jog to burn this off), which isn’t too bad, especially as you’ll burn off a few standing at the bar waiting the 119.5 seconds it takes to pour the perfect pint!

I hope you enjoy sharing these myth-busting pearls of wisdom in the pub tonight.

Happy St Patrick’s Day!

Heather


Posted by Heather Waghorn.

A Healthy Mum Is A Happy Mum!

Aliceandheather.jpeg

As a new mum you quickly exchange your handbag for a larger, more practical nappy changing bag, and the inventory of essentials, once a lippy and mascara, turn into nappies, wetwipes, tissues, muslins, bottom cream, blanket, toys, spare clothes, hat, snacks, bottles….etc etc.

You carry this slung over one shoulder, and your precious bundle of joy tucked under the other. You then attempt to get both into the car, often contorting your body into ridiculous positions to avoid waking the little one. Finally you heave your buggy into the boot, trying your best not to upset your husband by scratching the car paintwork, and set off on your journey, completely exhausted having had precious little sleep the night before.

It’s not surprising that most mums feel they have absolutely no time or energy for exercise. You also can’t just pop out for a quick run or sweat off a few calories in the gym whenever you feel like it. You have to consider childcare, sleep routines, nappy changes and feed times, not to mention trying to fit in a spot of manic housework before the day ends.

However this is an essential time in a mother’s life to start caring for her body. Although losing the pregnancy weight is important, training to avoid injury is also essential.

You need to develop strong shoulders and arms to not only lift, but also contain your growing and increasingly mobile offspring. You need to strengthen your back, core and pelvic floor to not only return it to its pre-pregnancy state, but also enable your body to cope with the contortionistic and weight-lifting challenges of motherhood.

Exercise is also an immense energy booster and a great way to fight the baby blues, especially if you can do it outside in the fresh air and with friends. Although not always easy, it's really important to prioritise some time each week when you can focus on yourself and looking after your body.

It doesn't matter whether your aim is to comfortably fit into your pre-pregnancy jeans again, get your body ready for your next pregnancy, avoid injury or to get that exercise feel-good factor. Enlist the support of your partner, friends and family, and make time for at least 2 to 3 workouts a week. By taking a little time out to do something for yourself, everyone around you, including your baby, will benefit from you being happier and healthier!

For postnatal exercise classes that you can do with your baby in Wimbledon (Buggyfit), see our Buggyfit page

Posted by Heather Waghorn.

Powder Power

With a ski trip coming up, and full of inspiration from the winter Olympics, I’ve spent quite a bit of time researching the different training schedules of the top downhill skiers. As you’d expect, most of the training is done on the slopes, but there’s also a considerable amount of dry land training that focuses on building strength, speed and agility. As Chemmy Alcott, Britain’s number one female Alpine skier, says, “It takes a lot to race down a mountain at 90mph…”

Leg strength and endurance is obviously essential, and a variety of squats, lunges and lifts are used to develop the muscles of lower body. Julia Mancuso, US Alpine racer, takes this to the next level however. She doesn’t just do regular squats; she does tuck squats whilst standing on a gym ball, now that’s talented!

Balance and core strength are vital components of the off-piste training programme as they enable the skier to hold good form on the slopes. This is where the plank, side plank and back extension exercises come in. Top skiers also use wobble boards, medicine balls and gyms balls to create additional instability challenges that attempt to mimic what they do on the snow. To take this to the extreme, Lindsey Vonn, US Alpine racer, balances on a tightrope in a tuck position while throwing a medicine ball at different angles against a wall – don’t practice this at home!

Explosive and controlled power is fundamental, and off the slopes this can be practised by doing a range of dynamic jumping drills. I think the most challenging example of control I’ve seen so far is Ted Ligety, US Alpine racer, jumping from a trampoline and landing on top of a gym ball in the tuck position!

Stamina and endurance are also vital, and most top alpine skiers improve their lower body potency by doing leg-punishing hill running or cycling Tour de France style. For something a little more fun, try doing what Bode Miller, another US Alpine racer, reportedly does and push a wheelbarrow full of your friends up a steep hill!

Whatever level skier you are, working on your total body fitness prior to your ski trip will improve your overall skiing technique, enjoyment and will help to prevent injuries. Try to avoid boring gym workouts though, and don’t forget that skiing is all about having fearless fun!

Happy Skiing!

Heather

Posted by Heather Waghorn.

These Feet Were Made For Walking!

I’ve recently come across a brilliant website called www.walkit.com, the urban walking route planner.  Type in your starting and finishing point, and it’ll provide you with a map and detailed walking route description. You can choose either the most direct way, or a route that avoids pollution and busy areas. It’ll also tell you the distance, how long the walk will take, how many hills you’ll have to climb and how many calories you’ll burn.

So dump the car, put on a pair of comfy shoes and head out of the door. Walking has countless health benefits, it’s free, you don’t need any equipment, and you already know how to do it!

Heather

Posted by Heather Waghorn.

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


Posted by Heather Waghorn.

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!

Posted by Heather Waghorn.

Celebrating Spring Onions!

Although available all year-round in supermarkets, spring onions are now just about coming into season and are at their peak in taste and flavour…well they didn’t get that name for nothing!

They’re basically a normal onion picked early, before the bulb has had a chance to swell up, and they belong to the same family as garlic, leeks, shallots and chives.

Spring Onions are Good for You Because…

They contain no fat, no cholesterol, and are low in calories and salt. They’re also packed full of good stuff including vitamins A and C, iron, calcium and fibre.

Research has shown that eating onions may help to lower blood pressure and cholesterol levels, and prevent the formation of blood clots. They’re also thought to protect against cancer and heart disease.

There’s More to Them Than Crispy Duck Pancakes!

Despite being small and immature, spring onions can still pack a punch! They’re ideal for quickly injecting a burst of flavour and a dash of colour into your food.

Raw spring onions are great for adding an earthy kick to salads, sandwich fillings and salsas. The greens are also a tasty alternative to chives, and can be tossed into scrabbled eggs, cottage cheese, omelets and dips.

When cooked, they can bring a subtle hint of onion flavour into a wide range of dishes, especially stir-fries and soups. They’re also delicious partnered up with ginger in Thai, Chinese and Japanese-style meals.

Handle Your Onions With Care!

Look for a bunch that’s got bright green and perky leaves. The bulbs should be hard, crisp and unblemished. Steer clear of any specimens that are slimy, wilting or limp!

Posted by Heather Waghorn.

Getting High on Exercise!

We all know that regular exercise is great for toning-up your body, warding-off disease and generally improving your overall health.

But exercise is also a great mood enhancer. It can put a smile on your face when you’re feeling down and boost your energy levels when you’re feeling weary.

But why does this happen? Here are some of the most popular theories which try to explain that exercise high.

The Endorphin Effect

If you go back to our hunter/gatherer days, prolonged physical activity was necessary for our survival. If we didn’t go out chasing animals and rummaging for food, we’d basically starve. It’d therefore make sense if our bodies had a way of reducing pain during the hunt, and somehow make this physical activity more enjoyable.

This is where endorphins come in. They’re chemically similar to morphine, and naturally relieve pain within the body.

Although they’re not fully understood, there’s a lot of evidence to suggest that endorphin levels in the blood rise during exercise (and also during sex… but I’ll let you draw your own conclusions there!). These endorphins appear to not only increase our tolerance of pain, but also give us a sense of pleasure and relaxation.

Getting Satisfaction

Exercise can also give you a great sense of achievement, and this could be part of the high that you experience.

Whether you’ve managed to run to the top of a hill without stopping, or survived your first tough exercise class, you can really feel triumphant and get a buzz from a good workout.

Stress-busting Fitness Fantasies

Exercise can also provide a great distraction from life’s troubles. Whether you’re out on a run or in the gym, there’s absolutely nothing you can do about finishing that report, achieving those sales targets or paying the bills.

It’s also amazing how the answers to your problems can somehow pop into your head during a tough training session. As a result, you’ll often come home feeling not only healthier, but a much happier person too.

For daydreamers like me, exercise can also be a time to allow your mind to wander. You can enter into your own private make-believe world, where you can be whoever you want to be and achieve anything you want to achieve (anyone for the 2012 Olympics?!).

Conclusion – Chase that High!

Regular training can definitely perk you up, relieve stress, and give you a heightened sense of well-being.

Whilst the jury is still out as to exactly what causes this high, it does exist and is definitely a habit that’s worth pursuing.

All it takes is a bit of hard work on your part, and you’ll be rewarded with an energy-boosting, exercise-induced, feel-good factor. Best of all, its free, legal and available on-tap!

Surely it’s not something you should be missing out on?

Posted by Heather Waghorn.

How Long do Running Shoes Last? And is It Time to Replace Yours?

Over time, running shoes lose shock absorption and stability, which can result in painful injuries like shin splints, stress fractures, runner's knee, IT band syndrome, plantar fasciitis and Achilles tendonitis, to name but a few!

This makes your running shoes one of the most important pieces of kit that you own, so don’t take them for granted! Shoes are unquestionably cheaper and easier to replace than new joints!

Unfortunately there are no hard and fast rules as to when you should retire your old favourites, and spend a bit of cash on a new pair. However, here are a few tips to help you know when it’s finally time to make that trade-in.

The Number of Miles You’ve Pounded Together

The general rule of thumb is to replace your running shoes after every 300-500 miles. However, this figure will depend on your body weight, running style and the type of surface you run on.

Heavier runners will inevitably give their shoes a harder time and wear them out quicker than their lighter counterparts (a good reason to loose a few pounds!). Similarly, runners who strike the ground hard when they run will cause greater damage and deterioration to their shoes.

Soft surfaces like tracks and grass are best for preserving the life-span of your shoes. Conversely, if you run mostly on concrete pavements, you’ll inevitably need to invest in a new pair sooner.

Also, don’t be fooled by those pristine looking treadmill trainers tucked into your gym bag. Although they may still look spanking new and clean (as they’ve never seen the light of day or an ounce of mud!), they will still have endured compression damage and deterioration to parts of the shoe you can’t see. They may also have had to put up with living in a damp and smelly gym bag, and not given the chance to fully dry out after each workout. These poor conditions will inevitably contribute to premature deterioration!

Do They Still Satisfy All of Your Needs?

Looks can be deceiving, and it's difficult to tell when to replace your running shoes just by their appearance. Don’t let a tidy exterior and good tread fool you, these cosmetic looks can be misleading. 

The bit you should be concerned about is the midsole (the spongy layer between the upper part of the shoe and the sole). This portion of the shoe is largely invisible, but has the most function.

Take no chances with your midsoles, as damage will cause loss of stability and cushioning to the shoe, which will almost inevitably lead to increased injury risk. Here are some tips on how to give your midsole a quick MOT:

1) The Twist Test: A worn out midsole will allow the shoe to twist more easily than a new shoe.

2) The Crease Test: Look for creases, cracks or wrinkles in the midsole, especially under the heel or ball of the foot.  These are all signs of deterioration.

3) The Lean Test: Place your shoes on a table and looking at them from behind. If they lean to one-side, the midsole cushioning is probably worn.

4) The Colour Test: Check for discoloration of the midsole. If it’s turning yellow, brown, or grey, the running career of your shoes is near to an end.

Are They Giving You a Hard Time?

Aches, pains, tightness, shin splints, unusual muscle fatigue, sudden blisters and a lack of bounce in your step are all telltale signs that your shoes are past their sell-by-date.

Ideally, however, you owe it to your hard-working feet and legs to replace your shoes well before you start to notice these things!

Would a Newer Version Give You More Pleasure?

Try out a new version of your old shoe. If the cushioning, spring and structure in your old pair feels dead in comparison, you should exchange them for nice new shiny ones immediately. Remember, this isn’t a time for sentimental value, even if you did run your first marathon or a personal best together!

Tips on Knowing When to Finally Give Them the Elbow

1) Record your first date together: Write the date underneath the tongue flap of your shoe, so that you know when you first took them out.

2) Track your mileage: From your very first run together, to the bitter end, log every run so that you’ve got an accurate record of how far each pair of shoes have taken you.

3) Have another pair in reserve: Invest in a second pair about halfway through the life of your first. Use your newer pair as a point of reference to identify when you should ditch the older ones. You could also take them out on alternate runs, giving each pair time to dry out and decompress (they’ll appreciate the rest and it’ll also increase their lifespan!).

Your Running Shoes Are Made for One Thing, and One Thing Only!

Only wear your running shoes when you’re out running. Take them off when you're done, and have another pair of trainers for walking around town, cycling, weight training etc.

Finally, running shoes don't last forever, so make sure you get your money’s worth and take them out regularly. They will still age and deteriorate over time, even if they are abandoned in the bottom of your wardrobe, feeling unloved.

Remember that nothing beats that virgin run in a new pair of shoes!

Posted by Heather Waghorn.

Fancy a Challenge? How about running 7 marathons in 7 continents in just over 5 days!

I love hearing stories about people who push the physical limits of the human body, and take on extraordinary challenges and adventures. Top of my Herculean list at the moment is Richard Donovan, who has just completed a Global Marathon Challenge by running 7 marathons in 7 continents in just over 5 days (and that includes travel!).

Donovan’s recent run around the world began in Antarctica where he battled strong winds, blinding snow and sub-zero temperatures. He then flew to sunny Cape Town, followed by Dubai, London (in the snow!), Toronto, Santiago, and finally Sydney where temperatures rose to 33o!

He completed this gruelling challenge in a total of 130 hours and 8 minutes. During this time, he ran 295km (183 miles), spent over 62 hours ‘resting’ on planes, and flew 43,000km!

To put this into perspective, running a marathon (26.2 miles) is a pretty tough challenge in itself. However with enough groundwork, plus a beefy mental attitude, I believe it’s well within most people’s reach.

Running back-to-back marathons, however, takes things to a whole new impressive level. This type of endurance event is reserved for the hard core, those who are fit enough and sufficiently foolish to attempt it.

But Donovan’s challenge was no measly trot around a few city parks. Not only did he run a huge distance over a short period of time, he also had to contend with sleep deprivation, jet lag, and extreme temperature and weather changes ranging from deep snow to intense heat!

Compare this to your own training over the last few weeks. If you’ve wimped out of going for a run around the block because you thought you might get a bit damp or cold (especially during the recent snow and rain), then let this story put you to shame! These are just mild inconveniences in comparison!

For further inspiration, and to read more about Donovan’s challenge, and GOAL, the charity he ran for, visit his website at www.worldmarathonchallenge.com.

Happy training!

Heather
www.hafitness.com

Posted by Heather Waghorn.

How Can You Make Running More Fun?

Every runner needs some help to stay motivated from time to time. Here are a few ideas to help keep you on your toes and off the sofa!

1) Run Free

Ditch your schedule, route plan and stopwatch. Head out the door and, once you’re warmed up, literally run like a child. Don’t worry about form, how fast you’re running, where you’re going or how far. Just go for it. Let everything go. Feel the wind in your hair. Enjoy the exhilarating thrill of running fast. It feels good. Feels like you’re flying. Nothing can hold you back…

2) Head for the Hills

Hill training is great for creating “buns of steel”! Not only that but your whole body will get a good workout, including your arms and chest. It’s also enormously beneficial for building strength, endurance and speed.

Try not to approach a hill with a feeling of doom, though. Hills are only hard if you make them hard. Instead, see it as an opportunity to vary your pace and leg stride. Change down a gear and lessen your speed as the gradient increases.  Use your arms to help power you up to the summit.

When you get to the top, allow yourself to revel in that sense of elation. Hurrah you’ve made it! Let the endorphins flow!

Then, liberate your legs and arms as you enjoy some effortless speed on the way back down. This requires a different style and attitude. Relax your whole body, chill out and enjoy the ride!

3) Push the Boundaries

Be progressive. Challenge yourself on your regular run, be it 2 miles or 10. You can do it faster, can’t you?

Time it. Record it. Beat it!!!!!

4) Run to the Beat

Would you go on a long car journey without a radio or music?

Depending on the type of run, music can give you that extra boost when you hit a slump, take your mind off the pain or just put an extra spring in your step.

Invest some time into creating the right playlist for the type of run you’re doing. If you’re going for speedwork, try having a fast beat song, followed by a slower song. Run hard to the fast beat, and then recover listening to something more chilled out.

Make sure you stay safe. Never have headphones on after dark or in unpopulated areas, and be aware of your surroundings.

5) Cool Running Gadgets & Gismos

Although spending your hard-earned cash on the latest running gadget won’t necessarily transform you from a red-faced, wheezing jogger into a finely honed, lean-machine athlete, it can be a good way to help inspire and motivate you.  

Heart rate monitors are great for understanding how hard you’re running, help you track your progress, keep you running at the right intensity and stop you from under or over training.

GPS watches, such as the Garmin, can tell you how fast and how far you’re running including your elevation. They work in a similar way to the Sat Nav in your car. You can even impress your friends and family with how far you’ve run by downloading your routes onto Google Maps!

Similarly, you can use footpods, like those made by Polar, Nike and Suunto. These ingenious gadgets work by monitoring the movement of your foot and transmitting this data back to your watch. You’ll get all the information you need on your running distance, speed, cadence and much more!

Finally…

So now you know that hills don’t have to be horrendous, running like a child and testing yourself can be fun, and music can make your runs rock!  What's more, you no longer need to waste time measuring your routes using a bit of string and a map.  There are plenty of swanky toys on the market that’ll do a much better job, and offer far more entertainment! 

All you need to do now is get out running, and enjoy it!

Posted by Heather Waghorn.

New Year’s Resolutions…How to make and break them

It’s time to make those annual promises to kick bad habits and devise fresh new self-improvement programs for yourself. But how can you ensure you’ll actually make it happen this year?

If you don't want your bad habits hanging around for another 12 months, and want to improve your health, wealth and general happiness, here’s a few tips on how to succeed after the New Year's celebrations and hangovers have faded, and reality sets in.

Small Steps to a Smaller Jeans Size

You don’t want your resolutions to appear like a huge insurmountable mountain. If your goal is too big, you'll feel defeated before you even get started.

Set a realistic overall goal, and then break it down into smaller more attainable chunks that can be achieved throughout the year.  Then give yourself a pat on the back every time you achieve one of these smaller targets.  This will help you to keep the motivation going.

To ensure success, be really specific with your targets. Vague plans usually get derailed within a few weeks.

For example, instead of focusing on getting into a certain pair of jeans or looking good for a beach holiday, make the commitment to loose 2lbs a week. It shouldn’t be too long before that top button does up without a stomach-holding-in power struggle!

Make Your Goals Comfortably Challenging

Be realistic and avoid perfectionist thinking. Focus on setting achievable goals, rather than mere wishful thinking.

Choose goals that are important to you, and not what you think you ought to do, or worse still, what others expect you to do. The more meaningful and personal they are, the more likely you are to achieve them.

Be Brave and Go Public!

Don't keep your resolutions to yourself. Tell friends, family and anyone else who will listen. They can help you to keep on track by offering encouragement and support. You’ll also be less likely to back out if more people know about your intentions.

Write down your resolutions and pin them up somewhere prominent. This will increase their significance, and you’re likely to be more committed to achieving them.

Most people find it conveniently easy to forget about their resolutions by the end of January! Start as you mean to go on, and get into the habit of regularly revisiting your plan whilst also recording your progress.

The Power of Positive Thinking

You’ll find it more beneficial to think about your positive achievements rather than how much you fall short of your goals. The glass is half full rather than half empty, kind of thinking.

Life is rarely straightforward, and unexpected events are usually just around the corner. So don’t get too disheartened if your plan and goals need to change. Be prepared to adapt and be flexible, whist still concentrating on your end goal.

Accept that new habits can take a while to become established and learnt, whilst old habits can be frustratingly difficult to lay to rest. Try to remain committed and focused. Remember, nothing really big and worthwhile is achieved in just one day!

And if you do fall off the wagon, which most people do at some point, don’t be too hard on yourself. See it as a lesson for the future, rather than a failure. Don’t allow the experience to become an excuse to give up. You’re made of tougher stuff than that!

Bite the Bullet & Get Started!

The first few days are crucial. If you hang around waiting until the time is right, or you have a bit more energy etc, you just won’t do it.

Action will often pave the way for enthusiasm, and not the other way around. Instead of waiting and hoping that energy and enthusiasm will somehow materialise, you need to go out and do something about it. So even if you only manage a 10 minute jog, you’re likely to come back with the motivation and determination to do more. 

And the more you do, the more momentum you’ll pick up, and the easier it’ll become.

What You Should Do Next…

1)    Strip bare your ambitions, and turn them into achievable targets and plans
2)    Brag about your intentions to family and friends
3)    Put your trainers on and head out the door

Go on……What are you waiting for???

Posted by Heather Waghorn.

What is the difference between Clementines and Satsumas?

Citrus Celebration - The Ultimate Guilt Free Snacks with Health Benefits

For me, the deliciously tangy aroma of a Clementine or Satsuma being peeled and eaten goes hand-in-hand with the festive season. At this time of year, there are so many pleasurably calorific foods and drinks around, and these sweet fruits, which come in their own convenient and natural packaging, are one of the few Christmassy things that can be enjoyed guilt-free.

Clementines and Satsumas are in season just when we need them. They’re loaded with vitamin C, so can help prevent colds and flu at a time when our bodies have to battle hard to ward off infections. They’re also a bright and sunny addition to the fruit bowl on dull, grey winter days (and you may find a few jumbled up with nuts and chocolate coins at the bottom of your Christmas stocking…but only if you’ve been good!)

But Is There Any Difference Between Them?

Lets first talk about mandarins and tangerines. Mandarin is the collective name for all small orangey-type fruit (but not the bigger oranges). Tangerines are a variety of Mandarin, and usually have seeds in them.

Clementines and Satsumas are similar to tangerines, but are cultivated to be seedless (although you’ll occasionally find seeds in them due to uninvited bees getting in on the breeding process) and are usually sweeter.

Clementines are traditionally from North Africa, whereas Satsumas originate from Japan. It’s not easy to tell the difference between the two, although the Clementines are meant to have a slightly tighter skin.

To make things even more confusing, different countries use different terms for defining the fruit. And shops have been known to mis-label the various varieties, so you may believe you’re eating a Satsuma, when actually it’s a Clementine!

The Weighty Ones are More Juicy!

As with most fruits, choose carefully and go for the ones that look shiny and healthy, without any bruising or discoloured skin. If you can, try and feel how heavy the fruit are. If they feel light, they’re likely to be disappointingly dry and juiceless.

Posted by Heather Waghorn.

Crunch Your Way Through Some Apples & Pears

Summer berries and salads may no longer be in season, but that’s no reason to cut back on your 5-a-day fruit and veg portions.

British apples and pears are delicious and definitely worth hunting down at the moment. Food that has been grown locally always tastes better, and you can feel virtuous for supporting British growers and reducing your food miles! Choose organic for the best taste-bud experience.

Both apples and pears have a stronger flavour if you eat them at room temperature, although storing them in the fridge will keep them fresh for longer.

Apples and pears are both low calorie and low GI, so make good weight-loss snacks. Nutritionally, they’re much better if you eat them raw with their skins on. 

Nice Pear!

One chin-dribbling, juicy pear will provide you with zinc, vitamins C and E, some B vitamins and lots of dietary fibre.

Pears are great on their own and are also really tasty in salads. Try combining the sweetness of pears with slightly bitter salad leaves such as radicchio, rocket and watercress.

For a special treat (that'll make your diet go a bit pear-shaped!) try poaching them in red wine, or drizzling baked pears with chocolate!

An Apple a Day…

Crunchy apples are full of lots of good stuff. They’re a great source of nutrients, such as potassium, calcium, vitamin C and dietary fibre.

Apples are a great snack when eaten raw, sliced up with yogurt or grated on muesli. They can also be made into a healthy sauce when pureed and served with meats such as pork.

Of course they can always be made into yummy, diet-demolishing crumbles, pies and strudels!

Did you know...

Conference pears are named after an international pear conference, where the variety won first prize in 1885.

All Bramley apples are descended from a tree that is still growing in Southwell, Nottinghamshire.

Posted by Heather Waghorn.

Don’t Hibernate this Winter, Train Outside!

The weather at this time of year is often used as an excuse not to exercise outside; it’s too cold, too wet, too windy, and/or too dark. All excuses I’ve heard and, I have to admit, occasionally used myself. But all it takes is some planning and a bit of extra kit, and you’ll get a huge sense of satisfaction and generally feel great and smug for doing it.

Copious benefits to the mind, body and soul!

If you spend most of your time in an office, and go to work in a car, train or tube, then surely the last thing you’d want to do at the end of the day is to head off to another artificial people container for a workout?

Isn’t it time your body saw the light?

If you head outside, you’ll feel more energised and be more inclined to be active. There’s nothing like a battling against the elements to really focus the mind on what’s important, and help relieve you of the stresses of the day.

Unlike in the gym, you can take in different scenery everyday, providing diverse views and stimulus for your workouts. You’ll get to appreciate the change of seasons, see the colours and shapes of the landscape transforming, and get to meet some interesting people along the way!

Challenge yourself

Training outside can work your body in ways that a gym workout will never achieve. It asks more of your body as a whole. Different surfaces offer different challenges. Grass, gravel, mud, stones and tree roots all intensify the workout, increasing the demand on your core, and the muscles and ligaments that stabilize your body. Your balance, co-ordination and proprioceptive skills will rapidly improve, as you encourage your body to do more complex movements over difficult terrain.

The weather also adds an interesting challenge, and the wind can be both your friend and foe. If you push hard into the wind at the beginning of your run, it will give you a helping hand on the way back!

No more smelly changing rooms!

Outside training also means that you’re likely to come straight back home afterwards. You don’t have to worry about packing a gym bag, remembering change for the locker, forgetting to bring clean underwear, getting verrucas, and sharing grim changing rooms.

You can come back to the comfort of your own bathroom, use as many towels as you like, and not having a stranger’s bum in your face when you’re putting your socks on!

And if that hasn’t convinced you…

Think of all the germs that circulate in the air conditioning at a gym. You’ll be taking in big gulps of them during a tough workout! But when you’re outside, you can fill your lungs with lots of healthy, natural fresh air and get a rosy glow to your cheeks too!

And exercising outside is free!

I’m a Londoner, I live nowhere near the countryside!

Londoners should actually find it easier to access ‘The Great Outdoors’, than anyone else in England. In a recent study published by the Audit Commission*, 92 per cent of footpaths and rights of way in London that are in or lead to open spaces and countryside are considered ‘easy to use’, giving you good access to some amazing green spaces. The overall average for England was 76.3 percent, so no excuses!

*The Best Value Performance Indicator 2006-2007, Audit Commission Local Government Compendium

But what about the cold and rain?

Read my article on There’s no such thing as bad weather, just inappropriate clothing! to find out how to protect yourself from the elements. And just think how nice that lovely warm shower will be when you get back, you’ll appreciate it so much more after a challenging run outside!

Safety comes before fashion at night

Make sure you wear bright coloured clothing or reflective gear if you go out in the dark and on a gloomy days. Florescent hats and gloves are a popular option, and are stocked by most running shops.

Share the pleasure & the pain

When it's dark, make your personal safety a priority and don't go out alone. Workout with a friend or trainer, or join an outside exercise class or running club. Stick to well lit, populated areas and be aware of what's happening around you. 

It's also more fun to train with other people, and you're more likely to push yourself further and less likely to wimp out when the weather is really bad!

Warm up first

Finally, you need to look after your body a bit more when you train outside. You're at greater risk of pulling muscle when running in the cold, so warm up slowly. Some people prefer to warm up inside first before they head out.

Posted by Heather Waghorn.

There’s No Such Thing as Bad Weather, Just Inappropriate Clothing!

Although you don’t need to buy specialised clothing to train outside, a few extra bits of kit can make battling against the elements all the more pleasant. Here are a few things that I’d recommend, especially for those winter months:

For your extremities

Your hands are the usually the first to feel the chill, and a pair of old gloves (you don’t really need to buy a specialist pair) will help prevent numb pinkies.  I find that my hands warm up pretty quickly, unless it’s really cold, so I prefer to wear tops with long sleeves that I can pull down over my hands until I start to warm up, then I don’t have to carry gloves around with me.

On your head

You loose most of your body heat through your head, so a hat can make a huge difference. Again, unless it’s really cold, I prefer to wear a hoodie, so that when I warm up, I can just pull the hood down and don’t have to worry about carrying a hat around.

Core warmth

A rain and wind-proof outer layer is really important for those wild and wet days. The best ones are breathable, so that you don’t get too sweaty on the inside. I prefer the really lightweight versions, which you don’t actually notice you’re wearing.  These are a lot more expensive compared to a basic pac-a-mac, but are well worth the investment if you’re serious about training outside.

Underneath this, a layering system is the best option. Try to avoid cotton next to your skin as this just soaks up moisture and will leave you feeling cold and damp. Your base layer should be a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. If it’s really cold, thermal tops (like those made by Helly Hansen) work really well. You can then wear another layer on top of this for added warmth, either a t-shirt or fleece, depending on the weather and intensity of your workout.

Look after those legs

It’s important to keep your legs warm, especially when you set off, as cold muscles can pull.  Running tights or tracksuit bottoms are a good idea (wear both on a really cold day!). Try a few different styles on to see what feels more comfortable, and suits your body shape!

Best foot forward

If you plan on doing lots of off-road running, it’s worth investing in some off-road or trail shoes. These have a much better grip in the mud, are usually waterproof (to a certain level!) and offer much more protection against rocks and rough ground.

Keep your lips kissable

Avoid weather-beaten sore and cracked lips by slapping on some lip balm before you head out.

Experiment to find out what suits you

A lot of this is down to personal choice, and you’ll soon learn what works you, as you get more experienced. The most important thing is to avoid overdressing. You’ll just overheat and sweat a lot, which will in turn, make you cold!

www.hafitness.com

Posted by Heather Waghorn.

I See Dead People

I recently went to Body Worlds at the O2 centre. If you’ve not been, this is the exhibition where you see real dead human bodies, with the organs, muscles, bones, veins and ligaments, all exposed and preserved by a process called Plastination (made famous by Dr Gunther von Hagens).

Although an anatomical collection of dead bodies might sound gruesome, and not exactly Saturday afternoon entertainment, I found that the displays actually look more plastic than human, and I quickly became desensitised to the whole morbid side of it. I had to keep reminding myself that the specimens actually were once real people - which is a bit weird in itself.

How the body works…and why it fails

The current exhibition focuses on health, wellbeing and the human lifecycle. You see the amazing changes the body goes through, from conception, pre-natal development, growing, maturing, aging and then eventually packing up.

There's a big emphasis on the affect of our lifestyle choices, such as exercise, diet and drugs on the body, and you certainly get to see both sides of the coin. Some of the more unfortunate exhibits show how their lifestyles have distressed and diseased their bodies, such as cirrhosis of someone's liver (associated with excessive alcohol consumption) and a pair of lungs once belonging to a smoker.  You then move on to see the muscular bodies of athletes flaunted in optimal health, posing on gym-rings and playing different sports.

Who we are now reflects what our bodies will be like in later life

I came away with a much better appreciation of how complex the human machine is, it’s resilience and strength, but also it’s vulnerability, fragility and how easily we can destroy it. We’ve only got one body, it’s our biggest asset, and we should look after it!

The exhibition is definitely worth a visit, if you’re interested in the human body or just want some motivation to help you look after your body better and live a healthier lifestyle. Body Worlds is on until 23 August 2009:

http://www.visitlondon.com/bodyworlds/index

Posted by Heather Waghorn.

Fats: The Good, the Bad & the Ugly…

Most people are familiar with the terms trans, saturated, polyunsaturated and monounsaturated fat. But how do they differ, and what do they do?

The first thing to understand is that fats are classified by their "saturation". This means the amount of hydrogen atoms attached to the fat molecules.

The Loveable Rogue: Saturated Fat

Saturated fats are completely "saturated". In other words, each fat molecule is completely covered in hydrogen atoms.

Saturated fats remain solid at room temperature. They’re found in meat and dairy products, cooking fats and hard margarines. They're typically to blame for the high calorific value of most cakes, biscuits, chocolates and puddings!

Unfortunately, these are also the fats that raise blood cholesterol levels, promote hardening of the arteries, and contribute to blood clots, heart attacks and strokes.

Your Oily Ally: Polyunsaturated Fat

These fats are typically liquid at room temperature and are not "saturated" with hydrogen atoms.

Polyunsaturated fat may help prevent heart disease by lowering blood cholesterol levels, and could reduce the symptoms of joint problems and certain skin diseases. They include the healthy heart and brainfood fat, omega-3, which is found in oily fish salmon, mackerel, sardines and fresh (not canned) tuna.

Your Mediterranean Mate: Monounsaturated Fat

Found in vegetable oils that remain liquid at room temperature, monounsaturated fats are also not "saturated" with hydrogen atoms.

Monounsaturated fats are found in olives, olive oil, groundnut oil, nuts, and avocados. The so-called "Mediterranean diet" is rich in monounsaturated fat. Monounsaturates, have been shown to lower blood cholesterol levels and therefore help in reducing the risk of heart disease.

The Frankenstein Fat: Trans Fat

Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They're found in processed, fried (especially doughnuts) and baked goods (including partries and biscuits).

They've been popular in the past because they're cheap, easy to use and last a long time. However, recent research has shown that trans fats raise your bad (LDL) cholesterol levels, lower your good (HDL) cholesterol levels, and increase your risk of developing heart disease.

How Much is Too Much?

All fats are equally high in calories and should be eaten in moderation. A good place to start is to look at the labels on the back of foods.

  • High fat is considered anything more than 20g fat per 100g
  • Low fat is 3g fat or less per 100g.
  • High levels of saturated fat is more than 5g saturates per 100g
  • Low levels of saturated fat is 1.5g saturates or less per 100g

Trans fats don't need to be labelled separately under European law. However, hydrogenated vegetable oil must be listed, and this may contain trans fats.

Don’t be Fooled by “Low-Fat” Labels

Don't always assume that 'low fat' on a label means that it's a healthy choice.

All the 'low-fat" really means is that the food is 25% lower in fat than the standard equivalent. If the food is high in fat in the first place, then the low-fat version may still be high in fat!

Posted by Heather Waghorn.