Hi and welcome to this week’s Fitness Pilates/Yoga + toning Colinton & Craiglockhart, Edinburgh classes and to our health & lifestyle weekly update.
Please join our all level classes for men & women and details are on the Classes page.
So, to this week’s blog and info:
Did you know that?
a Low Intensity Steady State (LISS) workout where the heart rate doesn’t reach it’s maximum capacity can be just as effective as a high intensity interval training (HIIT) session for losing weight according to a Uni of Bath study. The intensity of LISS is between 60 and 80% max heart rate which is generally referred to as ‘moderate intensity exercise’ and to get the benefits, workouts should be 40-60 mins long.
Good to know that all of our workouts are LISS (although in our Wednesday workout, there’s an optional tiny 4 or 5 min higher intensity session if we choose to increase the heart rate but as always, with low impact variations).
Exercise produces positive serotonin and melatonin responses in the body helping us to sleep better and good sleep helps our hormones rebalance. I’ve read that when we get regular, good quality sleep, we’re more likely to be leaner and that there’s a direct correlation of poor sleep and high abdominal fat.
Regular exercise, having a healthy diet incl lots of fibre and healthy fats and a healthy lifestyle incl quality sleep, helps us burn more fat. It’s also great to incorporate some resistance training/exercise – either using our own body weight with lunges and squats or using resistance bands and/or hand held weights because as we age, we can lose muscle mass and our metabolism can slow down making it harder to keep our weight in check or lose fat.
For the past 5 weeks or so, we’ve been on a time-restricted eating (TRE) plan where we eat normally ie not cutting anything out but just eating healthily in an 8 hour window then not eating for 16 hours.
So, for example, if you eat your first meal at 9am, then you’d eat your last meal by 5pm (8 hours) and we’ve been following this plan for at least 6 days a week. Sometimes, coz of classes though ie Tue evening & Wed am classes and also Thurs class & Fri am, I’ll finish eating by 2.30pm (on Tue & Thurs) and don’t have anything till after the Wed & Fri morning classes so don’t have breakfast/brunch till about 11am which is longer than 16 hours.
I thought it would be sooo difficult at first but you get used to it.
For me, it’s not about losing weight (tbh in the last few years, I’ve lost weight on the scales but also lost muscle mass too. However, I have probably lost a few pounds, my trousers fit me better but don’t want to lose any more weight. I haven’t cut anything out and only have max 1 or 2 glasses of wine, 1 night a week at the weekend anyway) but it’s about the scientifically-proven health benefits ie better digestive health and anti-inflammatory effects of a diet restricted diet plan. Norman’s lost some weight, probably ½ a stone and abdominal fat too which is healthier and feels better for it. He also found it very hard stick to eating within the 8 hour eating window but soon got used to it too. We used to snack a lot – you know what I mean: probably due to boredom, being ‘in the habit’ of snacking in between the adverts and even though they were ‘healthy snacks’ ie peanut butter and oatcakes etc, well… it soon piles on.
I’ve mentioned it before in newsletters but you can read more about it if you search the web but there’s a good article in Dr Axe’s site: https://draxe.com/time-restricted-eating/ and in the article, it mentions some benefits aside from manageable weight loss of a TRE plan which might include:
• lower levels of inflammation
• better management over blood sugar levels and a lower risk for developing diabetes
• enhanced detoxification
• better control over appetite hormones, including leptin and ghrelin
• improved heart health
• better immunity
• lower risk of cancer
• improved brain function and lower risk for dementia
• better muscle recovery from workouts
• and less harmful effects from aging or stress
Recently I read an article that said that ‘green, black and oolong tea could boost weight loss’ and that new research suggests that drinking tea could help us lose weight by increasing the number of good bacteria in the gut and according to Dr C Hood, a women’s health expert, said that a study has shown that green, black and oolong tea extracts all enhance the growth of beneficial human intestinal bacteria.
The evidence suggests that tea and it’s polyphenol ingredients may have prebiotic activity which may contribute to weight loss.
Personally, I don’t like black tea and haven’t tried oolong tea but regularly drink green tea (tea bags or leaves) and also love matcha green tea for it’s healthy benefits too and like omgteas.co.uk
Please let me know how you’re getting on in our classes and what improvements you feel you’ve made in your fitness, diet and general lifestyle, thanks – I look forward to hearing from you and seeing you soon.
I look forward to seeing you and working out with you this week in Dreghorn Loan Hall and Craiglockhart Church Hall so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.
Contact me by email: firstname.lastname@example.org