BlueSkies Newsletter - July 2008
Welcome to the July edition of the BlueSkies newsletter.
We hope that you find the articles informative and useful.
In this edition, our feature articles look at:
Also, look out for our tips on how to keep track of your salt intake and find out why Kettlebells could revolutionise your training.
If you have any comments or there is a particular topic you would like us to cover in the future, please contact us by e-mail.
Exercising for two? Have a healthy pregnancy!
So, you’re pregnant - congratulations! Now it's time to put your feet up, relax and eat for two for nine months – right? Wrong! Sensible precautions
-
Help you regain a sense of control over your body
-
Boost your energy levels
-
Make you feel better by releasing endorphins (feel-good chemicals) into your brain
-
Relieve backache and improve your posture by strengthening your muscles
-
Reduce constipation
-
Help you sleep better by relieving stress and anxiety
-
Increase blood flow to your skin, giving you a healthy glow
-
Prepare you and your body for birth
What should you do?
This all depends on when you start and whether your pregnancy is complicated. If you have exercised regularly before becoming pregnant then you are likely to be able to continue with your programme unless your GP or midwife advises against this.
If, on the other hand, you are new to exercise, you should begin slowly and work within comfortable limits using activities appropriate for the trimester you're in. Whatever the circumstances, your GP or midwife should be your first port of call.
What kind of activities?
Many women enjoy swimming, aqua-aerobics, yoga, pilates, biking and walking during their pregnancy with water activities being especially appealing due to the sense of buoyancy or weightlessness! You should ideally try to find an activity which combines cardiovascular, strength and flexibility work as this will address all of your needs.
Remember that now is not the time to be trying to beat the land speed record but whatever type of exercise you decide on you need to listen to your body. For example, as your baby grows your centre of gravity changes so it may be easy for you to lose your balance – this may be the time to stop the weight bearing activities!
Your energy levels may vary from day to day and, as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in when you exercise. You must also take into account your increased metabolism, during the final trimester pregnancy adds an extra 200-300 calories to your recommended daily energy intake on average. Also remember that you will need to wear a good support bra during exercise!
What to avoid?
- Exercise at too high an intensity - if your heart is pounding, so is your baby's
- Allow yourself to become dehydrated - if you are, so is your baby
- Allow yourself to overheat - this could cause problems with your baby's development
- Overstretch - your body releases 'relaxin' during pregnancy which is a hormone that makes your muscles and joints very lax
- Perform exercises that involve your head being lower than your stomach after the first trimester
- Perform activities that include bouncing, leaping, sudden changes of direction or those that include the risk of abdominal injury
- Continue with exercise if you have any of the following - vaginal bleeding or leaking, contractions, light-headedness, faintness, shortness of breath, dizziness or feelings of nausea
What are you waiting for?
Activity Of The Month - Netball
Netball is a sport that requires stamina, power, determination, concentration, co-ordination, a high level of skill & teamwork and it's much more physically demanding than most people think! In fact, 1 million people in the UK play netball on a regular basis and benefit by increasing their fitness and toning their legs, bottoms and upper arms. It's not just a game for girls anymore either, with the number of men who play increasing all the time.
The Co-operative Group is backing a bid to make netball an Olympic sport by 2016 and Gordon Brown has indicated that he would like to see it as a demo sport in 2012. As part of this initiative, England Netball are encouraging men & women to find their local club and join in to shake off the sport's image as a game that is only played in schools. Visit www.englandnetball.co.uk to find your local club - there's 1400 of them out there so you're bound to find one close to you!
Stay fit on holiday!
With summer here (allegedly), most of us will be heading off for a week or two of sun, sea, sand and....sangria! Many of us will also work hard before we go away to make sure that we look good on the beach or by the pool, so what if you want to continue that habit on holiday without the convenience of your local gym? Well, this article gives you some ideas on how to stay fit on holiday.
First, though, a few safety tips. If you're planning on exercising, try to do it in the early morning or late evening time when it is cooler and remember to drink plenty of non-alcoholic fluid before, during and after as dehydration will play a much bigger part in the heat.
Room 'Robics!
Your hotel room or chalet can be made into a mini gym for the duration of your holiday allowing you to get your workouts in. Whether you want to concentrate on cardiovascular or resistance training - it can be done. You don't need to pack your dumbbells either - think about taking resistance bands, you can get a great workout using these versatile elastic bands.
Think about setting up a simple circuit around your room - here's one which involves performing each of the following exercises for 1 minute and taking 30 seconds rest between each one. Repeat the whole lot twice and you've got a decent little work out!
Spend 5 minutes warming up and mobilising your joints by marching then jogging on the spot and practicing the movements of the exercises without using any resistance.
- Jogging on the spot
- Press ups (against a wall, from the knees or full version as appropriate)
- Squats (bodyweight, holding something heavy or jump squats)
- Crunches (hands on thighs, across chest or by temples)
- Step ups on a stair (bodyweight, holding something heavy or adding a hop)
- Tricep dips off a stable chair or bench (knees bent, straight or elevated)
- Lunges (alternating sides, same side repeats or side lunges)
- Dorsal raises (hands on the floor, your lower back or by temples)
- Star jumps (half jack, jumping jack or full star jump)
- Heel raises (both feet on floor, one side at a time or hold something heavy)
- Jogging on the spot
Bring the jog down to a march then slow walk on the spot for 3 minutes after the second circuit to allow your body to cool down gradually. Then it's advisable to stretch out your major muscles for 30 seconds each - calf, back of thigh, front of thigh, chest and upper back as a minimum.
Swimming Sessions
The pool is a great place to get some exercise when you're on holiday but it's easy to get tired of swimming up and down. Why not try the following circuit once or twice a day?
Warm up by doing 5 minutes of gentle swimming and then perform each of the following exercises for 90 seconds with 2 minutes of swimming between each one:
- Tricep dips - start sitting on the edge of the pool, facing the water, with your hands on the ledge. Holding onto the edge of the pool, slide your bum forwards until you are supported on your hands and then perform the dips with your legs in the water.
- Leg kicks - hold onto the side of the pool and kick like you're a kid again
- Press ups - stand in the shallow end, hold onto the edge of the pool, move your feet back until your shoulders, hips and ankles are in line and then perform press ups as you normally would.
- Water running - in the shallow end - or the deep end if you can master deep water running (not with your feet on the bottom!)
- Sculling - lie on your back and use your arms to propel yourself up and down the pool
Then cool down with 5 minutes of gentle swimming.
Beach Body
Why not try a beach duathlon? It's obvious really - run on the sand and swim in the sea. You have several options though:
- Continuous - 10-15 minutes running/jogging followed by 20-25 minutes swimming
- Short interval - 1 minute running followed by 2 minutes swimming repeated 10 times
- Long interval - 4 minutes running followed by 4 minutes swimming repeated 4 times
If you're on a beach with dunes, you could always try some dune running too - similar to hill training but on the sand - hard work but great training for the fitter people amongst us!
Staying Active
Going on holiday isn't always about training - if exercise on holiday is not for you but you want to have a healthy, active time - here are our other tips:
- Walk instead of getting a taxi when it's safe to do so
- Remember to drink plenty of non-alcoholic fluid to prevent dehydration
- Try to set yourself an activity goal every day whether it's 10 lengths of the pool or a gentle stroll around the resort - something is better than nothing
- Use your holiday to try new activities - kayaking, wind-surfing, scuba diving, kite flying, sailing.......
- Try to learn the local words for terms such as fried, cream, cheese, mayo and oil - this will help you to avoid the highest fat dishes on the menu
Most of all though, enjoy your holiday and take time to relax and de-stress! After all, you can always get in touch with BlueSkies for a post-holiday workout and diet plan when you get back if it all goes a bit Pete Tong!
Top Tips For Limiting Your Salt Intake
We know that too much salt is bad but how can we limit our intake? Well, firstly it's important to know how much is too much - the Government recommend that we eat <6g salt per day which is about a teaspoonful. However, about 75% of the salt we eat is hidden in the foods we buy, so we need to think about what we're buying as well as how we cook it.
Some top tips to help you limit your salt intake:
- Remember that salt and sodium are not the same thing. If the amount of sodium is listed on a packet, you have to multiply it by 2.5 to get the equivalent amount of salt.
- Even if you don't add salt to your food at the table, remember that most processed foods contain salt. From bread to baked beans, breakfast cereals to ketchup - try to choose low salt options where possible.
- Try to use fresh options instead of processed options e.g. use fresh tomato slices on your sandwiches instead of tomato ketchup
- Look for 'no added salt' on the labels of the foods you buy
- Snack on fruit, plain popcorn or unsalted seeds or nuts instead of crisps, crackers or salted versions of these products
- Take it easy on the sauces & condiments - mayo, ketchup, brown sauce, pickle, mustard etc will all have added salt in them
- Don't add salt when cooking
- Use herbs and spices to flavour your food instead of salt
- Avoid having a salt shaker on the table at meal times
- if you're having fish and chips, don't ask for salt
For more information, visit www.salt.gov.uk
Food Of The Month - Salmon
We've all been told that we should eat more oily fish but just why is salmon so good for us? Well, for a start it's lower in calories compared to other protein sources such as red meat and, more importantly, it's lower in 'unhealthy' saturated fat than even poultry. However, it's a very good source of 'healthy fat' or unsaturated fats. Particularly the 'essential' Omega-3 Fatty Acids which have been linked to improved circulation, heart health, and the development and maintenance of the brain and nerves.
Additionally, salmon is a great source of selenium, vitamins B-3 & B-12 and contains pretty high amounts of phosphorous, magnesium and vitamin B-6. Salmon is a very versatile food that can be used as part a main meal, on sandwiches, in pasta dishes and it even BBQ's well!
Eating Out Healthily!
It's all very well watching your diet when you're at home but what happens when you're eating out? It's just not that easy to keep such a close eye on your calorie and fat intake when you're in a cafe or restaurant. This article shows you how you can eat out healthily without choosing salad or black coffee every time!
Coffee shop savvy
A large latte and a blueberry muffin sound familiar? Certainly a very inviting shopping trip break - but is it still as tempting when you know that it contains roughly 900 calories and 45g fat! That's about half the daily calorie requirement for an average woman and over half the amount of fat that the average man needs every day. So, what steps can you take in a coffee shop to watch your waistline?
- Choose 'skinny' options with skimmed milk instead of whole milk - this will save you around 120 calories and 14g fat in a large drink
- Choose lower fat cake options - a 'skinny' blueberry muffin has about 250 fewer calories and 25g less fat than the 'full fat' alternative
- Flavour your drinks with cinnamon, vanilla or chocolate sprinkles instead of syrups - each syrup shot contains roughly 40 calories of sugar
- Go for smaller drinks - do you really need a bucket of coffee?
- Consider a normal white coffee instead of a cappuccino - you could save around 100-150 calories and 8-12g fat
- Be careful with sandwiches and paninis - choose those that aren't laden with mayonnaise and cheese
Restaurants
Eating in a restaurant is normally a treat so you still need to enjoy it even if you are taking care of your diet. However, there are some simple tips that you can consider when choosing your food that won't make you feel like you're missing out. Remember that you are paying for your food so you can also request that the chef modifies your dish in a small way if you like. For example, you could ask for no oil to be drizzled on your food or less cheese to be added. Here's our other tips:
- Go easy on the added sauces such as mayonnaise and ketchup
- Don't feel you have to add olive oil just because it's 'healthy' - it contains as many calories as the unhealthy fats at around 100 calories per tbsp
- Try to choose meals that are grilled not fried or ask for your meat/fish to be grilled
- Choose tomato based sauces with meals rather than cheese/cream sauces
- Where possible, request new potatoes or jacket potato instead of chips
- Ask for a side salad or more vegetables instead of the chips
- Fill your plate with plenty of fresh vegetables
- Choose lower fat desserts such as sorbet, meringue and fruit salad rather than cheesecake or gateau and ask for the cream to be served separately
- Avoid the cheese and biscuits as these are a very easy way to load up on fat and calories at the end of a meal
Take-aways
No matter how hard you try not to, the likelihood is that you'll have a take-away every now and then. It is possible to enjoy your take-away without ruining your healthy eating plan - it just takes a little thought when ordering.
Although take-aways are inherently uhealthy, there are ways to make them a little better including:
- Indian - try to avoid creamy curries such as Korma, Passanda & Massala which are high in fat and opt for tomato/vegetable based curries or baked dishes such as Tandoori or shashlik. Puppadoms and Naan bread are normally high in calories and fat so choose chapattis instead.
- Pizza - don't go for the extra cheese option, there's plenty already. If you want to add extra toppings, go for veggies & tomatoes rather than salami or other meats which add more saturated fat. Garlic bread or dough balls are high in calories and saturated fat so you could try bruschetta or order a side salad instead.
- Chinese - lower fat chinese options include steamed dishes, plain rice and chop suey. Fried dishes such as egg-fried rice and deep-fried dishes such as dim sum and spring rolls are higher fat options. Avoid sweet and sour dishes that are full of sugar and MSG, and don't add soy sauce to meals.
- Thai - try to stick to stir-fried or steamed dishes, especially those based around fish or vegetables. Thai curries normally contain coconut milk so will be higher in saturated fat. Steamed rice is a good side order.
- Fish & chips - thicker cut chips contain proportionately less fat than French Fries but a large portion is still excessive. Avoid adding salt to your chips or sprinkle a very small amount on yourself. Not eating the batter will improve the health of your meal as will side orders of mushy peas or baked beans rather than 'scraps' or fritters. Fish is much better than battered sausage, fishcakes or a pie so stick to the traditional option.
- Burgers & kebabs - avoid adding cheese & mayo and always ask for extra salad. Baked or grilled burgers and kebabs are healthier than their traditional counterparts. Try to choose chicken or turkey instead of beef, pork or lamb as it will be lower in fat. Doner Kebabs are by far the worst option, the ckicken skewers are far lower in fat, calories and even have veg!
Product Of The Month - Kettlebells
.jpg)
Kettlebells deliver unparalleled fitness training. If you're looking for a new way to train that will enhance your cardiovascular fitness whilst resulting in fantastic gains in your strength and power, give Kettlebells a go. The best bit is the workouts are short, intense and great fun!
London Kettlebells are the UK's premier Kettlebell suppliers providing high quality equipment to help you get into peak shape, DVDs to aid your training and Kettlebell classes all over the country. Click on the banner below to visit their site.
Manage Your Weight At Work
You want to lose weight but do you really have time to devote to attending meetings, preparing 'diet' breakfasts, lunches & dinners or go on-line everyday to input your food intake? Can you also afford to be spending extra money on 'special' foods, supplements or drinks?
We didn't think so! So BlueSkies have developed BetterShape - our simple, time & cost effective, safe and medically approved weight management programme that you can take part in from your desk should you so desire.
What's is BetterShape?
To create BetterShape, we've distilled the knowledge and experience of BlueSkies team of nutrition and fitness experts into a 12 session programme.
Each week you recieve a motivating email linking you to an online session which empowers YOU to:
- Motivate yourself
- Set effective self-change goals
- Develop your self-control skills
- Change your eating habits without feeling deprived
- Prepare quick healthy meals and snacks
- Pick the best options when eating out
- Boost your metabolism
- Gain support from other BetterShape clients
- Share your successes with the world
What do I get?
On signing up to BetterShape, you receive an introductory welcome email explaining the contents of the next 12 sessions and what you'll need to do.
You then receive the first of your sessions that will coach you through laying the foundations for your shape change and weight loss over the coming weeks.
Each week you receive your new session in the comfort and convenience of your own home or workplace - just like having a personal weight loss coach delivered to your door!
You also have access to the BetterShape forum on the BlueSkies website where you can chat in a secure environment with other people on the BetterShape plan and the BlueSkies experts.
If you have questions you don't wish to post on the forum you also have the opportunity to email the BlueSkies team directly via the BetterShape email.
How does it work?
The BetterShape plan is available to individuals, groups, companies & organisations and it has been designed to be as flexible as you need it to be.
Each session can be viewed as many times as you like so you can participate at your own convenience in a way that suits you - a little each day or all in one go.
The online programme can be enhanced by Learn@Lunch workshops, seminars and clinics that can conducted via the phone, as a live webchat or on-site.
With BetterShape, there are:
- No fixed weekly meetings - it fits in with your lifestyle
- No public weigh-ins - we provide you with self-assessment tools and techniques to measure your own progress
- No generic weight-loss plans - each plan is as unique as you are and designed around your circumstances and goals
- No fad diets - BetterShape is based on a healthy, balanced diet designed to provide you with the nutrients you need and allowing you to still eat the foods you enjoy
- No unrealistic goals - we work with you to develop goals that are realistic and achievable yet challenging enough to motivate you
Client's comments
Below are some comments from BlueSkies Weight Management clients.
"After the initial session, I completed a weekly food diary which was analysed in detail. In the last 12 weeks, I have lost 9lbs and I have adopted more healthy eating habits. I am far from perfect but if I have a ‘bad’ day I’ll try and make up for it the next."
"BlueSkies encouraged me to think of coping strategies for my comfort eating danger times and these have helped a lot. I am still in contact with BlueSkies by e-mail and they quite often drops a line to see how I am getting on which helps me to re-focus."
How much does it cost?
BlueSkies BetterShape plan offers great value for money, it doesn't require you to purchase any food supplements and you don't even have to leave your own home to take part.
The BetterShape plan costs just £3.75* per week, payable as two 6-weekly installments of £22.50 over the 12 weeks.
This price provides better value than any of our competitors including: Weightwatchers, Slimming world, Tesco diets, Weightloss resources and Online slimming.
For more information on the BetterShape programme or to sign up, click here.
Thanks for reading!
If you have any comments, please e-mail us by clicking here.
If your friends or colleagues would like to receive the BlueSkies newsletter, simply ask them to e-mail us at info@blueskiesfitness.co.uk with the words Newsletter Subscribe in the subject line.
If you wish to unsubscribe from this newsletter, please click here.
We hope that you enjoyed our newsletter!