Our first 2019 FITNESS & LIFESTYLE info, news & updates…
Did you know that?
Our new year classes start back this week and I hope that you can make it and like me, are ready to get back to fitness, strength + flexibility.
Resistance training prevents muscle wastage and can also increase blood flow, boost growth hormone which helps retain bone-building calcium and fat burning muscle as we age.
I read a great quote which says: ‘you don’t lose muscle because you get older; you lose it because you stop using it’.
You may know/have read that after the age of around 40, we can lose 8% of muscle mass every 10 years which can slow our metabolism and weaken the body. If you haven’t done so already, try out our Wednesday 9.30am resistance training class in Dreghorn Loan Hall. As in our classes, you don’t need to book a place in advance – just turn up on the day, work out with us and enjoy the challenge.
In all our class warm ups, we keep ourselves supple and work on warming up the muscle groups that we’ll be using throughout our workouts with some dynamic flexibility training and stretching.
I recently read in a magazine that if you want to work out how fit you are for your age group, you can take measurements to maintain and improve your fitness and reduce the risk of developing diseases. It went on to say that if you have a stopwatch and a hard chair, you can measure how long it takes you to sit down and stand back up again ten times. Give it a try trying to do this 10 times as fast as you can. Experts say that doing this test will measure the strength of our quadriceps (the big muscles at the front of our upper leg) and our glutes (buttock muscles) as these are big muscle groups and an indicator of fitness. It gives an indicator of target times for age groups for men and women which are: under 35 men: 10 seconds or less and women 12 seconds or less. For under 55s, it’s 13 for men and 15 seconds or less for women and over 55 age group is: 18 seconds for men & 19 seconds or less for women. Guess what? There are plenty of chairs in Dreghorn Loan hall and I’ve got a stop watch on my phone if you’re up for the challenge.
It’s an idea to aim to eat nutritious foods that have a natural anti-inflammatory action on the body. Good fats eg omega-3 fatty acids get broken down into anti-inflammatory chemicals in the body to help keep our cells healthy. Foods rich in omega-3 foods include oily fish, olive oil, raw nuts (eg walnuts), seeds (eg flaxseeds) and avocado.
Healthy recipe ideas to try out for a healthy, happy, new you at: melissahemsley.com/
You might be interested in the British Nutrition Foundations weekly planner which can help by getting everyone to try, swap and change to healthier options. It’s about trying something new, swapping old habits for better ones and changing small parts of our daily routines. Areas on the planner are colour-coded where green is about fruit and veg and making sure we get at least 5 a day. Yellow is making sure we get enough fibre by eating wholegrains. The red section is about physical activity and getting active and that we burn calories and improve our fitness. Orange is making changes in our lifestyle and helpful habits to adopt. Blue is looking at getting enough or boosting our protein intake and lastly, pink is about lowering our sugar, salt and saturated fat intake. The free planner is online if you search for: nutrition.org.uk/healthyliving/planner/tryswapchange.html
What a great idea and helps when making plans to improve our health, fitness and wellbeing especially at this time of year when we might be making plans for a healthy lifestyle.
For the last 2 weeks (since getting back from our pre-Christmas fitness holiday), I’ve been over-eating and drinking some wine and a few g&t’s and only did a couple of long walks to Balerno and back and the other was up the Pentlands so for me, I’m getting on my 16-8 time-restricted eating plan this week. I’ll try and keep portion sizes under control (I do eat a lot) by filling my half of my plate with vegetables and/or salad before anything else – well… that’s the plan but don’t hold me to it.
For a snack or before my Tuesday or Thursday classes, if I’m feeling peckish but obviously don’t want a meal, I’ll usually have a couple of oatcakes with hazelnut or almond butter on top which contain protein and fibre. If you don’t like nut butters, you could try cottage cheese on top which is a great source of protein which is great for muscle and bone maintenance.
We/I talk a lot about nutrition, great recipes etc in our newsletters but we also have to think about keeping ourselves well hydrated. Dehydration affects our brain function and energy levels which can lead to decreased motivation to do anything. The more energy and focus we have, the more likely we are to enjoy exercise and do more. Aim to drink 6-8 glasses of water every day. I like to add a squeeze of fresh lemon or lime juice to water too.
So that’s all for this first week back but again, I can’t wait to see you this week/soon.
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