Hi Fit Fam
I hope that you had a great week filled with good training and healthy eating!!
Today I have the pleasue of writing this from my home away from home Riyadh... Wonderful to be back.....
So Today!!!
How well do you know your ABC’s???
You are probably thinking I’ve gone a little nuts!!! Not quite. Today I am giving you my Fitness Alphabet!!!
Each letter will be related to fitness in some way… Also can I say it was much harder than you may think!!!
Hope you enjoy
A- Vitamin A, a powerful antioxidant essential doe healthy skin, hair and immune system. Found In foods such as eggs, oily fish and liver!!!
B- B Vitamins, B vitamins help release energy from your foods and are required for a healthy nervous system. You should get adequate B vitamins from a balanced diet. Vitamin B12 however ismainly found in animal sources.
C- Calcium- that’s what’s your bones are made of!!!
adequate calcium is required to support bodies nervous system, muscle function and of course your bones.
D- Vitamin D- low levels of vitamin D are linked to high blood pressure, cancer and depression. Up your dose by getting some sun, as your full vitamin D cannot be obtained through foods alone!
E- Exercise- as it says exercise is a requirement for all those able. Exercise to maintain health and wellbeing!
F- Fats- Fat is not a bad word, your body requires fat to function properly and eating the correct healthy fats in Nut, seed, lean meats oily fishes, healthy oils can help with weight loss.
G- Goals- Do you have them? Research shows that people
having set goals and targets will more likely achieve them! (see my previous post on goal setting)
H- Hormones- Endorphins and hormone that is released when you exercise. Often called the HAPPY HORMONE. Also released when you eat sweet
goods. So instead of getting that feeling from food get moving and get your
fix from exercise
I- Iron- required by the body to produce red blood cells that transport oxygen to the muscles. Low levels of iron and people with
anemia may feel tired and lethargic making exercise hard.
Best source of iron are found in red meat.
J- Juices- not a fan of juices. They are often filled with additives and sugar. If drinking juice make sure that is close to 100 % pure. Or better make it yourself!
K- Vitamin K- required for blood clotting and to maintain strong bones. Found in foods such as broccoli and other dark leafy vegetables.
L- Love handles- women’s worst enemy- excess stomach fat can be an indication of higher levels of the stress hormone cortisol (see previous log). Try and stay as stress free. Allow time for you, relax and enjoy your
time.
M- Magnesium- often over
looked but a crucial mineral needed to help with calcium absorption and vitamin c. Found in Nuts and seeds.
N- Nutrition- my ration
when looking to get in shape is 70% Nutrition and 30% exercise. If your nutrition is not right all the exercise in the world will not get you where you want to be!
O- Organic- everyone thinks that organic foods are better and they often cost more. In an ideal world they SHOULD be better however there is a lot of dispute regarding this. So until there is sound evidence I’m on the fence.
P- Potassium- an important mineral that works with sodium to regulate fluid in the body. It helps move nutrients in and waste product in and out of the
cells. Found in bananas, watercress and pumpkin.
Q- Question- if you have
read this far, leave me a question on anything for another blog.
R- Rest- I can never
emphasize enough that rest is just as important as working out.
Overtraining can lead to injuries, hormonal imbalances and demotivation!
S- Sleep- in line with the above tip. Sleep and recovery is where your body get stronger. Try and maintain a regular sleep pattern, irregular sleep andinadequate sleep can effect cortisol levels.
T- Tunes- I don’t know
about you but music and feel good music makes me workout. Top tip put a playlist together for the type of workout in mind!!!
U- UV rays and natural sunlight are required by the body for vitamin D production.
V- Variety- it’s the spice of life, doing the same thing day in day out can be boring. Top tip, eat a variety of foods, and try different forms of
exercise. You might be find a passion!!!
W- Water- I don’t need to go on here!!!!
X- X rated-try and avoid Trans fats, and foods containing artificial sweeteners andpreservatives. Eat as if you would have many years ago.
Natural from the ground!
Y- Everything that you do make sure that you are doing it for you.
Set your goals on what you want to achieve. Don’t do something that
you feel is unrealistic for you
Z- Zinc another important mineral required for healthy nails, skin and hair. Can help fight colds
Well there you have it Jill Calverts Personal Training Alphabet of
Fitness!
Until next week stay healthy.
Jill
I hope that you had a great week filled with good training and healthy eating!!
Today I have the pleasue of writing this from my home away from home Riyadh... Wonderful to be back.....
So Today!!!
How well do you know your ABC’s???
You are probably thinking I’ve gone a little nuts!!! Not quite. Today I am giving you my Fitness Alphabet!!!
Each letter will be related to fitness in some way… Also can I say it was much harder than you may think!!!
Hope you enjoy
A- Vitamin A, a powerful antioxidant essential doe healthy skin, hair and immune system. Found In foods such as eggs, oily fish and liver!!!
B- B Vitamins, B vitamins help release energy from your foods and are required for a healthy nervous system. You should get adequate B vitamins from a balanced diet. Vitamin B12 however ismainly found in animal sources.
C- Calcium- that’s what’s your bones are made of!!!
adequate calcium is required to support bodies nervous system, muscle function and of course your bones.
D- Vitamin D- low levels of vitamin D are linked to high blood pressure, cancer and depression. Up your dose by getting some sun, as your full vitamin D cannot be obtained through foods alone!
E- Exercise- as it says exercise is a requirement for all those able. Exercise to maintain health and wellbeing!
F- Fats- Fat is not a bad word, your body requires fat to function properly and eating the correct healthy fats in Nut, seed, lean meats oily fishes, healthy oils can help with weight loss.
G- Goals- Do you have them? Research shows that people
having set goals and targets will more likely achieve them! (see my previous post on goal setting)
H- Hormones- Endorphins and hormone that is released when you exercise. Often called the HAPPY HORMONE. Also released when you eat sweet
goods. So instead of getting that feeling from food get moving and get your
fix from exercise
I- Iron- required by the body to produce red blood cells that transport oxygen to the muscles. Low levels of iron and people with
anemia may feel tired and lethargic making exercise hard.
Best source of iron are found in red meat.
J- Juices- not a fan of juices. They are often filled with additives and sugar. If drinking juice make sure that is close to 100 % pure. Or better make it yourself!
K- Vitamin K- required for blood clotting and to maintain strong bones. Found in foods such as broccoli and other dark leafy vegetables.
L- Love handles- women’s worst enemy- excess stomach fat can be an indication of higher levels of the stress hormone cortisol (see previous log). Try and stay as stress free. Allow time for you, relax and enjoy your
time.
M- Magnesium- often over
looked but a crucial mineral needed to help with calcium absorption and vitamin c. Found in Nuts and seeds.
N- Nutrition- my ration
when looking to get in shape is 70% Nutrition and 30% exercise. If your nutrition is not right all the exercise in the world will not get you where you want to be!
O- Organic- everyone thinks that organic foods are better and they often cost more. In an ideal world they SHOULD be better however there is a lot of dispute regarding this. So until there is sound evidence I’m on the fence.
P- Potassium- an important mineral that works with sodium to regulate fluid in the body. It helps move nutrients in and waste product in and out of the
cells. Found in bananas, watercress and pumpkin.
Q- Question- if you have
read this far, leave me a question on anything for another blog.
R- Rest- I can never
emphasize enough that rest is just as important as working out.
Overtraining can lead to injuries, hormonal imbalances and demotivation!
S- Sleep- in line with the above tip. Sleep and recovery is where your body get stronger. Try and maintain a regular sleep pattern, irregular sleep andinadequate sleep can effect cortisol levels.
T- Tunes- I don’t know
about you but music and feel good music makes me workout. Top tip put a playlist together for the type of workout in mind!!!
U- UV rays and natural sunlight are required by the body for vitamin D production.
V- Variety- it’s the spice of life, doing the same thing day in day out can be boring. Top tip, eat a variety of foods, and try different forms of
exercise. You might be find a passion!!!
W- Water- I don’t need to go on here!!!!
X- X rated-try and avoid Trans fats, and foods containing artificial sweeteners andpreservatives. Eat as if you would have many years ago.
Natural from the ground!
Y- Everything that you do make sure that you are doing it for you.
Set your goals on what you want to achieve. Don’t do something that
you feel is unrealistic for you
Z- Zinc another important mineral required for healthy nails, skin and hair. Can help fight colds
Well there you have it Jill Calverts Personal Training Alphabet of
Fitness!
Until next week stay healthy.
Jill
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