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Boxing and Walking – Matlock Weight Loss Camp Day, 1 July 2015

Boxing and Walking – Matlock Weight Loss Camp Day, 1 July 2015

This special blog post report is what happened in one of our recent Fitfarms fat camp weeks as reported by one of our instructors.

Boxing Workout and Walking

Only 2 days left at FitFarms and clients are really starting to notice positive changes in their body composition, fitness and physical appearance. It is amazing how much you can achieve when you are in an environment that encourages your to grow and you are surrounded by positive people.

Today was another day to try something new. One of my favourite sessions is boxing and kick boxing. Not only does it give you a fantastic cardio workout but allows you to learn new body co-ordination skills and release a little bit of frustration on the pads.

Many people shy away from martial arts when they are looking at weight loss as they feel that its not for them. My reply to this is if you can move you can do it regardless of ability. We had those more experienced doing high kicks and big punches and also those with leg injuries working there arms in a chair to give them and alternative session.

Boxing is quite a high intensity workout so we like to compliment this with a lower intensity session like walking. With the weather being beautiful we headed to Chatsworth House which is a lovely country estate. Covering a large area of country side it is so nice to wondering the grounds, seeing the beautiful architecture, getting close to the local wildlife and stunning gardens. This truly is a breath-taking place to exercise with out even really knowing that you are doing it.

Sean


Image Credit: MadisonWeeklyNews.com

Weight Loss Camp Day Report – 28 March 2015

Weight Loss Camp Day Report – 28 March 2015

This special blog post report is what happened in one of our recent Fitfarms fat camp weeks as reported by one of our instructors.

So today is a big one, we have a hectic schedule of circuits, boxercise, stretching, resistance, aerobics, and intervals all between breakfast and bed! It is a lot to do in one day, but the purpose is see how much we are actually capable of when we set ourselves the challenge. Today has been an amazing day, the guys and girls have pushed themselves to new limits and gone to bed with smiles on their faces, it’s so nice to see a group of people realise they can enjoy exercise and so much of it.

Tomorrow will be just as busy but the classes will be different and we have a walk thrown in to. The group still hasn’t relaxed completely but they are certainly on their way, I think the challenge this week will be adjusting the mindset and getting some of the group away from the concept of weight loss and calorie counting but that always makes for some interesting conversations.

For know thou, I’d like to say a massive well done to the group for their efforts today lets keep up the good work for the rest of your stay.

Andy Baker

Image Credit: LovetoKnow.com

Subclinical Thyroid and Diet

Subclinical Thyroid and Diet

This condition refers to the state prior to exhibiting hypothyroidism, or an underactive thyroid. The thyroid hormone level will be normal, however the serum thyroid stimulating hormone (TSH) will be raised. The raise in TSH will indicate the pituitary gland will be working harder to maintain a normal level of thyroid in the blood stream. The symptoms tend to be subtle, and therefore may be associated with the tendency of slowing down as we age.
Around 3% to 8% of the population is effected by subclinical thyroid, unfortunately it is more common in women, and the likelihood of developing the condition increases with age. It is an autoimmune condition, and it can occur in families.

Thyroid Diet
An underactive thyroid is associated with a decrease in metabolism, and therefore the tendency to gain weight can be a problem. There are some steps to take to guard against weight gain and improve the hormone balance. Simple carbohydrates, such as sugar and white flour can easily be replaced with complex carbohydrates such as whole grains. This step will also improve constipation, which is a symptom of a subclinical thyroid. Saturated fats and trans fats can be replaced with salmon, sardines, mackerel, and walnuts, foods rich in omega-3.

There is still a debate as to whether this condition should be treated, and the treatment offered to yourself will depend on your health professional. However, you may be advised to avoid certain foods, and they are cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts, peanuts, and soybeans. These foods can interfere with the thyroid function.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: Lovetoknow.com

Herniated Disc Exercise Advice

Herniated Disc Exercise Advice

Perhaps we are more familiar with the term slipped disc. However the disc does not slip but herniates. These are of course the discs that act as cushions between the spinal vertebras. A disc is made up of jelly like substance, nucleus, surrounded by tough outer shell, capsule. A healthy disc acts as a shock absorber, enabling the spine to be flexible. A herniated disc may not be the cause of the pain. A herniated disc may put pressure on a nerve root, such as the sciatic nerve, causing sciatica. During the herniation chemicals may be released causing inflammation. What can be done to elevate the condition and will exercise help.

Exercise Advice
As we grow older the discs become less springy and can become injured more easily. The right type of exercise can support and strengthen the muscles in the spinal region and maintain flexibility as we age. Let’s start with the type of exercise not to do when you are suffering from a herniated disc. This is common sense, but avoid any intense cardiovascular exercises and heavy lifting. Yoga and Pilates are excellent for improving strength and flexibility, not only will these help to relieve the pain but can also help to prevent further injury. Loss of balance is a key problem as we age, however Tai Chi is an excellent regime to follow to overcome this. Low impact aerobic exercises are particularly beneficial following a herniated disc. This would include walking, biking, and swimming.

Whichever form of exercise or exercises you choose to aid your recovery ensure you start slow and build up as your strength and flexibility improves. Ten minutes may be all you can manage on the first day, but don’t be disheartened, aim to gradually increase the duration of exercise each day. Aim for a realistic goal of thirty minutes a day for five days of each week, you will be surprised how quickly that goal can be reached.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: www.livestrong.com

Keeping fit through the winter: Quick tips and tricks

Keeping fit through the winter: Quick tips and tricks

Winter is finally upon us and you’re probably starting to feel a chill in the air. Why, with the cold weather and all the holiday feasts approaching, it probably seems as though taking the time off to hibernate is a good idea. Besides, it’s too cold out.
But wait!

Letting your holiday food coma and cold weather fears take over will just undo the hard work you already put into getting fit before the winter. So instead of skipping the fitness regimen to make way for the holidays, here are some tips for making winter exercising easier. (Who knows, you might even find yourself enjoying it.)

Plan ahead
Exercising outdoors has been known to boost your mood and performance, and help burn calories. Of course with winter here, you should definitely check the weather reports and buy weather-appropriate gear. It’s also a good idea to have a contingency plan in case it gets too cold outside. Plan an indoor workout that you can do at home in case going out isn’t a good idea.

Wear layers
It’s great to dress warmly so that you don’t end up shivering during your run but don’t overdo it. Most exercisers who feel too warm tend to quit their exercises midway because the heat becomes uncomfortable. Also, sweating too much will give you the chills when the perspiration starts to dry up.

Wearing layers will help a lot in this case because you can just take off or put on more clothing as you go along.

Footwear matters
You probably have a good pair of running shoes that are well-ventilated and great for running during the dryer seasons. However, since it’s winter, you should probably invest in a pair that’s cold weather friendly. Using your regular running shoes could cause your feet to get damp and since the footwear’s ventilated, your feet are likelier to be exposed in the cold.

Your best bet is to get wool socks or heated insoles to make your feet feel warmer. Also, since roads are likely to be slippery, invest in a waterproof pair with great traction.

Self control helps
You’re obviously going to be eating during the holiday and that’s perfectly okay. Just remember not to gorge yourself silly by eating anything and everything being served. If you must have pie, get a small portion. Better yet, concentrate on the healthier meal options like the turkey, fruit and veggie dishes.

You’ll also benefit more from being committed to your fitness regimen. One trick is to earn what you’re eating or drinking. If you’re going for dessert, then you should make up for it by jogging an extra mile or so.

A trip to the beach?
Is it cheating if you just take a trip to a sunny locale and do some jogging or kayaking there? If your family’s planning a trip to a tropical paradise, why not take advantage of the great weather and take in some activities that will help you get your exercise on outdoors?
Exercising and losing weight during the winter doesn’t have to be impossible. All it takes is real commitment, self control and planning and then you’re all set!

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: www.gq.com