Hi all


Friday again.  Hope you all had a great  week. 
 

This week I had a few topics in my head to write about...  However I felt that this one is the most relevant.


Why Quick Fixes  don't work!!



So summer holiday season is upon us.... holidays have  been booked.... suitcases at the ready... bikini out....leaving in a month!!!  
 
 TOP PRIORITY- get the BIKINI Body!!!! 

As a Personal  Trainer I see it all the time... Gym memberships double...PT enquiries roll in  and clients want more training.. This is great for business but I can guarantee  that within two months those eager exercise bunnies will not dawn the door of  the gym until the same time next year. 
 
So today what will I  cover? 
 
Why quick fixes don't work!

How this erratic  yo-yoing is bad for your health!

How to maintain a healthy lifestyle  with some tips and pointers!



Why quick fixes don't  work! 
 
I am sure that everyone has been in the same situation where  you want to get in shape for a special event or holiday.   Nothing will stop  you.. you will do anything to get there even if it resorts to the most  unrealistic temporary measures of crash diets, training or fad treatment.  Please Note I highlighted the word temporary!!! 


Definition-  Temporary-not permanent; not lasting.  
Everything temporary  has an end, whether its one week, month or year!  So what happens when it ends?  
 
Most of the time I am confronted by what I call the yoyo dieter  or exerciser and they tell me the same story.  They lose, they gain and gain  some more.   
 
Bottom line when you change your diet, you will see a  change.  The body naturally responds to change and then adapts until you make  another adjustment.  Yoyo dieters normally go on extreme diets that seriously 
limit calories and are not maintainable, therefore and when they give up, they 
tend to regain all the weight plus some more.  Not the ideal  situation. 
 
The same goes for seasonal exercisers, one month before  the big date
they will religiously be at the gym attending every class going,  then
thereafter you will probably never see them again until the following year.  
 
The point that I am trying to make is that there are NO QUICK 
FIXES.  Getting the shape that you want takes time, a lifestyle change and a 
strong mental approach.   
 
 
How this erratic yo-yoing is  bad for your health? 

I am a firm believer that if anything  provides a miracle quick fix there must be a catch somewhere, that may sound  pessimistic, but in fitness I have not seen a maintainable quick fix solution.  Gaining 15kgs will not happen in one month neither will losing it.   

Yoyo dieting is potentially dangerous long term for your health  and below I have highlighted some points!


Yoyo Diet- This is  defined as the repeated loss and regaining of ten pounds or more over a  five-year period, and is the result of unhealthy starvation dieting followed by  eating binges. 
 
Dangers and side effects of yo-yo  dieting 
 
Changes in Mood- dieting can alter the way we feel because  low levels of blood sugar, due to less carbohydrates being consumed this in turn  can affect the production of the brain chemical serotonin, which improves  mood. 
 
Yoyo Diets can effect self-esteem. A study presented  to this year's American Psychological Association's conference reported that  women who go on 'quick-fix' diets risk wrecking their marriages because their  husbands fail to understand the anxiety and obsession that accompany  dieting. 

Repeated patterns of weight loss and gain can  affect the strength of muscles, leading to poor muscle tone and, as a result,  weak muscles.  

A risk of premature death is also a side effect of  yo-yo dieting. Some studies have suggested that wide fluctuations in weight over  a relatively short period of time may raise a woman's blood pressure, possibly  leading to heart disease. 

Many low calorie diets result in  temporary vitamin and mineral
deficiencies, especially the B vitamins, as well  as iron and zinc.  A lack of
iron can result in skin problems, especially  dermatitis, anemia (a reduced
level of the oxygen-carrying pigment hemoglobin in  the blood). This can cause
listlessness, tiredness and fatigue as well as  headaches. 
 
Yo-yoing promotes weight gain because the body  responds by adapting to low
energy intakes, making it harder to lose weight and  easier to regain it on each
cycle.


How to maintain a healthy  lifestyle with some tips and pointers! 

In conclusion, my advice to  any person is do NOT embark on a venture if it cannot be maintained or is NOT  enjoyable. 

I am firm believer that fitness/ exercise/ and healthy  diet is a way of life and the benefits outweigh that of a sedentary lifestyle.   
 
Pointers 

If you have a goal that you want to  achieve, whether its weight
loss, or a fitness goal set plans well in advance.  Take a slow approach. 
People who do this are more likely to achieve them the  goals set and maintain
the results thereafter. 
 
Choose and activity  that you enjoy.  If you hate something you will not maintain it!  This should  not be a chore! 
 
With nutrition- enjoy your food and take the  approach of everything in
moderation, allow yourself the food that you enjoy but  in moderation. 
 
Never get disheartened.  At some stage everyone  hits a plateau.  When this
happens the best thing to do is take a rest.  Do  something completely different
or consult a Fitness Professional (like Me :) ).  Who will be able to point you
in the right direction. 
 
Therefore  on that note..... If there is any questions , advice that you need drop me a  line and if I can help I will be more than happy to. 

Until next  week I hope you enjoyed the article and stay healthy.


Jill

Dear All

Hope you had a great week.  As you know I am based in Riyadh, and in less than one month Ramadan will be upon us.  For those that are not
aware,

Ramadan is the ninth month of the Islamic calendar.  It is a time
of fasting for the Islamic people. Each day during this month, Muslims all over
the world abstain from eating, drinking, smoking, as well as participating in
anything that is ill-natured or excessive; from dawn until the sun sets.
 
Working as a Personal Trainer in Riyadh during this times means that my working hours and schedule will be altered to accommodate the fasting.  I will be working late in the evening maybe until 12-1am.  It is a Big adjustment for me but this will be number
three.....
 
I wanted to write about
 
What is fasting?
Exercising in a fasted state.
Best Exercises duing Ramadan. 
Pros and Cons of fasting.
Some helpful tips.
 
What is fasting?
 
During Ramadan fasting occurs from sunrise to sunset during this time no food or liquid may pass the mouth.  Fasting gives the body a chance to flush out toxins and impurities. If the body is exposed to poor lifestyle and eating habits for a long period of time, it tends to become very toxic. Fasting can help eliminate these toxins and impurities from the system.
 
The changes that happen in the body during a fast depend on the length of the fast.  When the body is in a fasted state the body no longer has nutrients to absorb.  It will then pull from energy reserves (glucose) in the liver and muscles to support bodily functions and energy to move. There is enough of this sugar source for 8-12 hours of energy and usually, it is completely exhausted within the first 24 hours of fasting. Once you have depleted this source the body will then burn fat and protein.
  
Exercising in a fasted state.
 
With a clearer understanding of what happens to the body when fasting, one question I am always asked is can I exercise in a fasted state?  This is a tricky question because not only are you not eating but also no water can be consumed.   Ideally you want to avoid situations where your workout heavily taxes your body without the ability to drink water or consume calories for adequate energy immediatley after.  Therefore I would say that during the fasting period it would be best not to exercise heavily.  However if we time our workouts properly, i.e few hours prior to breaking fast, we will be able to refuel shortly thereafter then you may see some positive results.
 
Best Exercises during Ramadan
 
In my opinion Ramadan is not the best time to embark on a fitness program.  The month I feel should be used to maintain fitness and cleanse the body therefore I dont really recommend clients to exercise at the same intensity. 
 
So to train or not to train? what type is best type and what time is the best???
 
I would still encourage physical activuy during this month to maintain a fitness level.
 
Cardio work-  there is opinions that CV work in a fasted state encourages fat burning due to the lack glycogen and therefore why not take advantage of the opportunity to burn some fat.  However I would stress that if you feel dizzy or lightheaded then stop immediately. 

 
Weights work-  I would not recommend lifting weights in a fasted state ideally train with weights after the breakingof the fast.  Weight training in a fasted state will further deplete the muscles and we do not want to lose lean muscle tissue.
 
Low impact training such as swimming, gentle cardio and basic resistance training, yoga and pilates are probably the best exercises suited to Ramadan.
  
 
My advice is to listen to your body. If it tells you that it needs to rest, then do what is right and do it smart.  
 


Pros and Cons of fasting.

Pros
Gives time for the digestive system to rest

Allows for cleansing and detoxification of the body

Breaks old eating patterns

Can promote greater mental clarity

Can cleanse and heal

May lead to a feeling of physical lightness, increasing energy level

May promote mental alertness, enhancing spiritual connection

Cons

Fasting can have short-term side effects such as headaches

Dizziness,

Feeling lightheaded,

Fatigue,

Longer-term fasting can interfere with the immune system and vital bodily functions and can damage the liver, kidneys, and other
organs.

Dry fasting (no fluid intake) can quickly result in dehydration


Helpful tips for Ramadan

Enjoy this spiritual month with friends and family.  Ramadan is a month not to get worried about your food etc, however take this with a pinch of salt, it is also not the time to binge and gorge on anything you can get your hands on.

It can be a very cleansing time if done correctly and some clients actually find that they lose a little weight during this time.

Ideally you diet should not differ very much from our normal food and should be as simple and as helathy as possible.  Your diet should be such that you maintain your normal weight.  In view of the long hours of fasting, slow digesting foods including fiber containing foods should be consumed rather than fast-digesting foods.

Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds vegetables like green beans, peas, marrow, spinach, and other herbs like the leaves of beetroot, fruit with skin, dried fruit especially apricots, figs and prunes, and almonds.

The foods eaten should be well balanced containing those from each food group — fruit, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems.

Here is a healthy Ramadan eating program taken from the meal plan site.com

Last thing before fajr
Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed
milk + water
 
2 slices brown bread + olive oil based spread + jam / honey / peanut
butter
Large glass water

Daytime fasting

Immediately after maghrib - large meal

Lean steak or chicken breast
or turkey fillet or fillet white fish
brown rice or wholewheat pasta or large
serving potatoes
Loads of veg or large salad
Fruit
and/or yoghurt
Plenty of water
 
 
Mid-evening
High fibre cereal (like Weetabix, bran
flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk
200ml fruit juice
Mug tea/coffee

½ hour pre-bed
Large handful mixed nuts & seeds
2-3 oatcakes / rye crispbread with cheese or cottage
cheese
Item fruit
Plenty of
water


Try to Avoid:

Anything hot, spicy, hot or salty. Too much salty food will make your body retain water and give you the feeling of being bloated, while spicy foods also induce thirst.

Sweets and sugary foods are fast-burning and will only last for 3-4 hours. Moreover, these will turn into fat, increase cholesterol levels and make you gain weight.

Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems.  Over-eating especially at suhur.

Tea at suhur: Tea makes you pass more urine taking with it valuable mineral salts that your body will need during the day.
 
Caffeine leaches calcium from your system, which means you feel less full all the time.



I hope you enjoyed reading this article and if you have further question, don't hesitate to ask.


Until next week
Keep healthy
Jill
xx

Dear All
 
It's Friday and I hope you have all had a lovely week.  Here in Riyadh we have had an action packed week with the launch of Body Attack 77 and
Body Pump 82. It went down a storm and I want to thank all the team and members for making it a success...

So with such a hectic week I have decided at the request of one of
my clients to post a couple of recipes incorporating protein powder that they
can use as pre-post workout snacks....


 So here are a few that you can try....

Morning Buzz
1 scoop of chocolate protein
250mlof skim milk/ or water
Handful of ice cubes
1 spoonful of instant coffee ( heat the water)



Wild Berry Boost
1 scoop vanilla whey protein
Raspberries
Strawberries
Blueberries
200ml semi skimmed milk or water
Handful of ice cubes
 
Banana Delight
1 scoop of chocolate protein
250ml of semi skimmed milk or water
1/2 banana (frozen)
2 tsp flaxseeds
 
Chocolate Orange
 1 scoop of chocolate protein
250ml of semi skimmed milk or water
1 tbsp flaxseeds
Half orange

So with all these ingredients add them to your best friend the blender and wa la.... a healthy refreshing pre-post workout snack of if you are feeling peckish and need something sweet......

Well I hope you got some ideas and unyil next week keep healthy.

Jxx

Hi all

Hope you had a great week.  This week I have been requested by one of my SUPER clients to write a little bit about Cellulite.  So I will cover

What is Cellulite?
Causes of Cellulite
Prevention and improving Cellulite
Cellulite Treatment


What Is Cellulite?

First of all there are two types of fat in the body-

Subcutaneous- fat that lies under the skin required for protection and heat, and

Visceral - this is the fat that lies deep in the abdominal area and surrounds the vital organs.

SO what exactly is CELLULITE -  Cellulite is a form of subcontanius fat.  It looks like small dimples under the skin.  It ismost commonly deposited around the thighs, bum and abdomen and occurs normally after puberty if is often categorised under three categories 1, 2, and 3.   Cellulite is caused when fat deposits that sit side-by-side under the skin grow bigger and bulge out.  This is due to the connective tisssue changing shape and stretching causing the fat cells to protrude.    It is more prevalent as we age due to the skin thinning.

It is often believed that only overweight people get Cellulite, this is not the case, even thin people get it as everyone has subcutaneous fat under the skin. However 'yo-yo dieting which stretches the  connective tissue in your skin and makes cellulite worse.

Difference between men and women.  Unfortunately women tend to
have more cellulite than men due to different hormones in the body that
contribute to cellulite.  

 Causes of Cellulite

 The causes of cellulite are not well understood,  but there are several theories that have been put forth as explanations. Among  these are: 

Hormonal factors - hormones likely play an important role in 
cellulite development. Many believe estrogens, insulin, noradrenalin, thyroid 
hormones, and prolactin are part of the cellulite production process. 

Genetics - certain genes are required for cellulite development.  Genes may predispose an individual to particular characteristics
associated with  cellulite, such as gender, race, slow metabolism, distribution
of fat just  underneath the skin, and circulatory insufficiency.

 Diet - people who eat too much fat, carbohydrates, or salt and too little fibre are  likely to have greater amounts of cellulite. 

Lifestyle factors - cellulite may be more prevalent in smokers,
those  who do not exercise, and those who sit or stand in one position for long
periods  of time

Clothing - underwear with tight elastic across the buttocks (limiting  blood flow) may contribute to the formation of cellulite


Prevention and improving Cellulite
 So we now know a little bit more about cellulite and the question that is still and always on you mind is .... HOW DO I GET RID OF IT???

There are weird and wonderful ways that have been suggested ranging
from,

Therapeutic methods that are physical  or mechanical include pneumatic massages, massages that stimulate lymphatic  flow, heat therapy, ultrasound, radio frequency therapy, magnetic therapy,  radial waves therapy,
Endermologie, and electrical stimulation. However, there  is no solid evidence
that these methods are effective.

Drug that are supposed to act on fatty tissues and reduce visibility. 

Special clothing called compression garments to  reduce the appearance of cellulite. These garments try to compress arteries and  increase blood and lymph flow to reduce visual cellulite.

Liposuction

Healthy Eating and exercise.

Cellulite Treatment

Is this the answer surgery????  Not so. Even if you can afford the
£3000 price tag, it may not even remove that  cottage cheese-like cellulite. In 
fact, the sugery itself may impair your circulatory and lymphatic system, leaving it worse than before!!!

Some bad news.... with all of the above methods stating to banish
it.... none have been scientific proven.  Although some may improve it a little.
Remember cellulite is mostly fat that has been damaged and is the result of poor circulation and  drainage.

Also sorry Ladies as we we age (gracefully :) we  tend to be less active, put on
weight and the skin thins.  In turn, fat cells get bigger, supporting
fibres stretch, circulation  decreases, more fluid gets trapped and the puckering effect makes cellulite more  obvious.

Exercise and a heathy diet can improve cellulite.  Although it won't get rid of it.   Exercise improves circulation, removes excess fluid and tones  muscles, means that skin will look smoother, regardless of the cellulite.

Some helpful tips and changes

Improve your diet- try to include coloured fruit and vegetables,
especially broccoli and  blueberries, along with fish oil in your diet, while
steering clear of junk food  and artificial sweeteners. Include more essential
fatty acids, like Omega 3 and 6, these are also anti-inflammatory and reduce  cells sticking together.'

Exercise more and be - as it improves circulation and keeps bodyfat down.

Well Guys I hope that you enjoyed this article. 

My next article will be in two week as I will be travelling next
week.....  :)

So until then keep healthy

Jill