01 Jan 2009 21:32 STRESS - Good or bad?? blog from www.purplefitness.co.uk
Posted by: purplefitness
I was working with one of my clients last week, and she has prompted me to write this article on the body’s physiological reaction to stress, and how exercise can help this.
My client had turned up for her training session in quite an angry mood.. She had contemplated cancelling her session as in her mind she felt too tense to work out.. She informed that she had considered taking a bath instead..
This was a great point at which to educate her on the benefits of exercise and how it can help REDUCE STRESS. I wont tell you what gruelling regime i put her through But i can tell you she felt a whole lot better after her work-out, and had learnt something about herself in the process..
The body is am amazing machine, but we were built obviously to react to extreme danger - our survival instinct. We have all heard of the ‘Flight or Fight’ response.. This is the body’s system for gaining super strength or speed for a getaway situation..
There are two physiological responses to stress. The first is the release of Adrenaline which speeds up the heart rate and increases blood pressure delivering more oxygen and blood sugar to power important muscles. We also become more alert..
The second response is that our body releases Cortisol. Cortisol very basically replaces the energy stores that have been utilised by the adrenal response, which means converting food into sugar (fuel for muscles), protein from muscles and minerals from bone. Now, if we are put into a ’stessful’ situation in our current time, all of these adaptations take place, however, we do not run for our lives, or get ready to fight the saber tooth tiger(!).. Usually we become agitated, anxious, irritable and jumpy. Many of us look for other ways to release our anxieties.. Over-eating, drinking alcohol and smoking to name a few..
Therefore it is easy to see how too much stress can lead to fat storage and weight gain. Unfortunately too much cortisol can play havoc with our immune system, causing depression, mood swings, lethargy and hyperglyceamia (high blood sugar).
Exercise can play a valuable role in relieving stress. It can provide an outlet for the hormones that are created by our bodies reaction to stress. Those pesky hormones that have been released can be productively used as the body intended, and not cause more problems from a physical/mental point of view.
Exercise can reduce the impact of cortisol whilst increasing your body’s natural ‘feel good’ chemicals, Endorphins giving you a massive boost.
There is also a distraction element to working out.. It helps to take your mind off what is going on for you, so not only do you begin to function effectively both physically and mentally, you lose weight, tone up, gain confidence and focus your energy on the task at hand.
In my clients case it was using her anger to swing a rather hefty kettlebell Afterwards she felt invigorated, calmer and proud of herself.
Stress is a part of all our lives, it’s how we deal with it that matters, and if you can re-train your mind to utilise the hormones, rather than succumbing to them we will win our battle against stress, and even become less stressed as a result.
There are many things you can do to work out when you feel like this.. Cycling, running, power walking, swimming, training in a gym, go to a boxing class, the list is endless.
So, get out there.. Do what you can to make those stress hormones work for you rather than against you, and have some FUN in the process
Charlotte www.purplefitness.co.uk
My client had turned up for her training session in quite an angry mood.. She had contemplated cancelling her session as in her mind she felt too tense to work out.. She informed that she had considered taking a bath instead..
This was a great point at which to educate her on the benefits of exercise and how it can help REDUCE STRESS. I wont tell you what gruelling regime i put her through But i can tell you she felt a whole lot better after her work-out, and had learnt something about herself in the process..
The body is am amazing machine, but we were built obviously to react to extreme danger - our survival instinct. We have all heard of the ‘Flight or Fight’ response.. This is the body’s system for gaining super strength or speed for a getaway situation..
There are two physiological responses to stress. The first is the release of Adrenaline which speeds up the heart rate and increases blood pressure delivering more oxygen and blood sugar to power important muscles. We also become more alert..
The second response is that our body releases Cortisol. Cortisol very basically replaces the energy stores that have been utilised by the adrenal response, which means converting food into sugar (fuel for muscles), protein from muscles and minerals from bone. Now, if we are put into a ’stessful’ situation in our current time, all of these adaptations take place, however, we do not run for our lives, or get ready to fight the saber tooth tiger(!).. Usually we become agitated, anxious, irritable and jumpy. Many of us look for other ways to release our anxieties.. Over-eating, drinking alcohol and smoking to name a few..
Therefore it is easy to see how too much stress can lead to fat storage and weight gain. Unfortunately too much cortisol can play havoc with our immune system, causing depression, mood swings, lethargy and hyperglyceamia (high blood sugar).
Exercise can play a valuable role in relieving stress. It can provide an outlet for the hormones that are created by our bodies reaction to stress. Those pesky hormones that have been released can be productively used as the body intended, and not cause more problems from a physical/mental point of view.
Exercise can reduce the impact of cortisol whilst increasing your body’s natural ‘feel good’ chemicals, Endorphins giving you a massive boost.
There is also a distraction element to working out.. It helps to take your mind off what is going on for you, so not only do you begin to function effectively both physically and mentally, you lose weight, tone up, gain confidence and focus your energy on the task at hand.
In my clients case it was using her anger to swing a rather hefty kettlebell Afterwards she felt invigorated, calmer and proud of herself.
Stress is a part of all our lives, it’s how we deal with it that matters, and if you can re-train your mind to utilise the hormones, rather than succumbing to them we will win our battle against stress, and even become less stressed as a result.
There are many things you can do to work out when you feel like this.. Cycling, running, power walking, swimming, training in a gym, go to a boxing class, the list is endless.
So, get out there.. Do what you can to make those stress hormones work for you rather than against you, and have some FUN in the process
Charlotte www.purplefitness.co.uk
01 Jan 2009 21:28 Alcohol and Exercise??? blog from www.purplefitness.co.uk
Posted by: purplefitness
Happy new year to you guys! I hope you all had a good christmas and new year.. With most of us over indulging at this time of year, I thought it would be an appropriate time to write a piece on Alcohol
I am asked this question a lot ‘ Does drinking Alcohol impede my weight loss goals? ‘ I shall try to answer this question in an understandable way, as I am aware that the information out there can be a bit over-whelming at times.
Lets start with the calorific content of Alcohol. With 7 calories per gram, the number of calories in Alcohol is second only after fat (9 calories per gram)
I have listed the calorific content of the drinks i feel are the most popular amongst my peers:
Dry white wine - 175ml glass = 116 calories
Red wine - 175ml glass = 119 calories
Champagne - 175ml glass = 133 calories
Vodka & Coke - Single = 120 calories (coke not included)
Budweiser - Pint = 227 calories
It could be suggested that alcohol is a weight loss suppressant. This is because alcohol calories are empty calories with virtually no nutritional value and it is not easily absorbed by the body. When we drink alcohol it is absorbed into the blood stream very quickly and heads straight to the liver where it is converted to acetate. Our bodies will use fuel determined by its availability therefore, when acetate levels rise our bodies will use the acetate for energy rather than burning fat stores.
Put Simply - Your body will burn the acetate you are creating before your fat, thereby hindering your fat loss goals. Put in another way - ALCOHOL INHIBITS FAT BURNING.
Drinking enough water is another important factor to achieving your weight loss goals, however when we drink alcohol it acts as a diuretic puting us into a dehydrated state. Dehydration stimulates catabolic (muscle destroying) hormones and increases the cortisol response to exercise. Hydration of muscle cells is important when trying to increase lean muscle, therefore being dehydrated can hinder muscle metabolism and growth.
When we drink our habits change and it stimulates hunger and can induce cravings so we often pick at foods we wouldn’t normally eat had we not had that drink. We may order snacks from the bar or eat from take-away places. We also may sleep in late with a hangover or miss the first two mealsof the day, and or, our work-out. All of which impedes on your weight loss progress.
There are a number of other reasons why you should consider your alcohol consumption. High alcohol intake can lead to: Depression or low mood, mood swings, anxiety, sleep problems, increased blood pressure, stomach problems and a general lethargy amongst other things.
Alcohol in moderation can be fun and harmless but if you are serious about your fitness goals then it would be wise to keep an eye on your alcohol consumption and your reasons for drinking.
If you would like any further information, please do contact me via this site.
www.purplefitness.co.uk
Lets make 2009 the best year yet :-)
I am asked this question a lot ‘ Does drinking Alcohol impede my weight loss goals? ‘ I shall try to answer this question in an understandable way, as I am aware that the information out there can be a bit over-whelming at times.
Lets start with the calorific content of Alcohol. With 7 calories per gram, the number of calories in Alcohol is second only after fat (9 calories per gram)
I have listed the calorific content of the drinks i feel are the most popular amongst my peers:
Dry white wine - 175ml glass = 116 calories
Red wine - 175ml glass = 119 calories
Champagne - 175ml glass = 133 calories
Vodka & Coke - Single = 120 calories (coke not included)
Budweiser - Pint = 227 calories
It could be suggested that alcohol is a weight loss suppressant. This is because alcohol calories are empty calories with virtually no nutritional value and it is not easily absorbed by the body. When we drink alcohol it is absorbed into the blood stream very quickly and heads straight to the liver where it is converted to acetate. Our bodies will use fuel determined by its availability therefore, when acetate levels rise our bodies will use the acetate for energy rather than burning fat stores.
Put Simply - Your body will burn the acetate you are creating before your fat, thereby hindering your fat loss goals. Put in another way - ALCOHOL INHIBITS FAT BURNING.
Drinking enough water is another important factor to achieving your weight loss goals, however when we drink alcohol it acts as a diuretic puting us into a dehydrated state. Dehydration stimulates catabolic (muscle destroying) hormones and increases the cortisol response to exercise. Hydration of muscle cells is important when trying to increase lean muscle, therefore being dehydrated can hinder muscle metabolism and growth.
When we drink our habits change and it stimulates hunger and can induce cravings so we often pick at foods we wouldn’t normally eat had we not had that drink. We may order snacks from the bar or eat from take-away places. We also may sleep in late with a hangover or miss the first two mealsof the day, and or, our work-out. All of which impedes on your weight loss progress.
There are a number of other reasons why you should consider your alcohol consumption. High alcohol intake can lead to: Depression or low mood, mood swings, anxiety, sleep problems, increased blood pressure, stomach problems and a general lethargy amongst other things.
Alcohol in moderation can be fun and harmless but if you are serious about your fitness goals then it would be wise to keep an eye on your alcohol consumption and your reasons for drinking.
If you would like any further information, please do contact me via this site.
www.purplefitness.co.uk
Lets make 2009 the best year yet :-)
28 Nov 2008 21:14 Taking Action. Blog from www.purplefitness.co.uk
Posted by: purplefitness
Hi, I have been meaning to write a blog for AGES!!! However, there have been many things that have happened in my life over the last few weeks that have prevented me from making time to put my thoughts down… Somehow, writing thoughts down on paper/ on a screen cements them in reality, and I know that I have a tendency to run away from reality..
So, these thoughts have been inspired by a few people in my life.. I was recently asked by a wise lady to think about what inspires me, and how I can sabotage my good thoughts/ actions … I have put ALOT of thought into these subjects… And I am going to try and articulate them on this blog..
I will start with my saboteur (negative first!!).. Hmmmm, i’m sure we all have one or more of these little creatures.. Mine can be overwhelming.. He seems to be a black swamp man type creature that sucks me in whenever i feel slightly low/challenged/beaten.. I often feel like I am no good at what I do in my newly chosen career, and that I don’t look the part of the PT, or that I am not as articulate or eloquent as many many other people out there.. There seems to be a daily battle between swamp man and me, and most of the time I win, sometimes I don’t.. Even tho, I need to keep reminding myself that I have totally changed my career to absorb all i can about fitness and support other women in their quest to feel comfortable in their own skin.. I now stand up in front of a class and teach. One of my worst fears in my life has been to stand in front of a class, but in the last year I have beaten that on my own (with a little encouragement from a few friends and family)
I appreciate that many of you will have saboteur’s and that he/she may stop you from achieving your fitness goals, but my advice to you is to hear the voice, challenge the negative thinking and not let yourself get sucked into the negativity.. Write things down if it helps, but like I am often being told, KEEP GOING, we are strong and capable..
This leads me on to my next point - Inspiration. Yesterday I voiced my saboteur with regards to the challenge I am currently undertaking, and a friend of mine Kelly Swindell ‘Fitness Chick’ www.fitness-chick.com wrote me the following words
”"dont give up…. that is the worst thing that you can do. if you give up, it gives you a pass to give up next time, i know what you have been going through, and I think that you are doing amazing.As we move along on our journey, we will come across roadblocks and obstacles, just keep taking the baby steps and you will eventually get to your goal, remember each step no matter how small is a step in the right direction.
Even if you dont remeasure etc, just finish the next 12 days off.
I have so much faith in you, dont give up now.”"
I was overwhelmed by these words.. For some reason I have a problem receiving support/compliments, but as my awareness grows, I was able to hear Kelly’s words of support, hold the words to me, and really take them on board.. It struck me that as a woman and a trainer (& an ex nurse) I will happily give words of support & encouragement, but i do not give myself the same time, care & attention..I always have total belief in the human spirit to overcome adversity, but struggle with my own!! I think this may the topic for another blog, BUT for this post, i want to say a HUGE THANK YOU to Kelly for always being able to say the right things and being an inspiration to me.
Here is a list of other people that inspire me:
. My dad - for living with a severe disability & always being a dad to me despite me being a pain in his butt
2. My son - who wakes up every day excited by the fact that it is another day
3. My sister - for the mother that she is, and the sister that she is
4. kelly - for the reasons i gave above. Always a positive influence
5. Corrina - For being an ispirational woman, challenging and focusing my thoughts
6. Jackie - Girl with Nonames blog for showing me that hard work/determination/focus & drive can achieve the body you want. We as women can work out like men and look guuuuuuuud
7. Nathalie - Wise, intelligent, my life line. A truly wonderful woman
8. pc Chris - a font of knowledge about fitness and has been so generous sharing his knowledge & ideas with me. A man with true passion and spirit for life.
9. Izzy - for reminding me that life is so precious & to appreciate what we have in the here & now
Thank you guys, and thanks to you for reading. I will now take action, continue on my journey and kick some purplefitness butt!!
So, these thoughts have been inspired by a few people in my life.. I was recently asked by a wise lady to think about what inspires me, and how I can sabotage my good thoughts/ actions … I have put ALOT of thought into these subjects… And I am going to try and articulate them on this blog..
I will start with my saboteur (negative first!!).. Hmmmm, i’m sure we all have one or more of these little creatures.. Mine can be overwhelming.. He seems to be a black swamp man type creature that sucks me in whenever i feel slightly low/challenged/beaten.. I often feel like I am no good at what I do in my newly chosen career, and that I don’t look the part of the PT, or that I am not as articulate or eloquent as many many other people out there.. There seems to be a daily battle between swamp man and me, and most of the time I win, sometimes I don’t.. Even tho, I need to keep reminding myself that I have totally changed my career to absorb all i can about fitness and support other women in their quest to feel comfortable in their own skin.. I now stand up in front of a class and teach. One of my worst fears in my life has been to stand in front of a class, but in the last year I have beaten that on my own (with a little encouragement from a few friends and family)
I appreciate that many of you will have saboteur’s and that he/she may stop you from achieving your fitness goals, but my advice to you is to hear the voice, challenge the negative thinking and not let yourself get sucked into the negativity.. Write things down if it helps, but like I am often being told, KEEP GOING, we are strong and capable..
This leads me on to my next point - Inspiration. Yesterday I voiced my saboteur with regards to the challenge I am currently undertaking, and a friend of mine Kelly Swindell ‘Fitness Chick’ www.fitness-chick.com wrote me the following words
”"dont give up…. that is the worst thing that you can do. if you give up, it gives you a pass to give up next time, i know what you have been going through, and I think that you are doing amazing.As we move along on our journey, we will come across roadblocks and obstacles, just keep taking the baby steps and you will eventually get to your goal, remember each step no matter how small is a step in the right direction.
Even if you dont remeasure etc, just finish the next 12 days off.
I have so much faith in you, dont give up now.”"
I was overwhelmed by these words.. For some reason I have a problem receiving support/compliments, but as my awareness grows, I was able to hear Kelly’s words of support, hold the words to me, and really take them on board.. It struck me that as a woman and a trainer (& an ex nurse) I will happily give words of support & encouragement, but i do not give myself the same time, care & attention..I always have total belief in the human spirit to overcome adversity, but struggle with my own!! I think this may the topic for another blog, BUT for this post, i want to say a HUGE THANK YOU to Kelly for always being able to say the right things and being an inspiration to me.
Here is a list of other people that inspire me:
. My dad - for living with a severe disability & always being a dad to me despite me being a pain in his butt
2. My son - who wakes up every day excited by the fact that it is another day
3. My sister - for the mother that she is, and the sister that she is
4. kelly - for the reasons i gave above. Always a positive influence
5. Corrina - For being an ispirational woman, challenging and focusing my thoughts
6. Jackie - Girl with Nonames blog for showing me that hard work/determination/focus & drive can achieve the body you want. We as women can work out like men and look guuuuuuuud
7. Nathalie - Wise, intelligent, my life line. A truly wonderful woman
8. pc Chris - a font of knowledge about fitness and has been so generous sharing his knowledge & ideas with me. A man with true passion and spirit for life.
9. Izzy - for reminding me that life is so precious & to appreciate what we have in the here & now
Thank you guys, and thanks to you for reading. I will now take action, continue on my journey and kick some purplefitness butt!!
09 Nov 2008 21:36 Preparation :-) Blog from www.purplefitness.co.uk
Posted by: purplefitness
Ok, so today is the last day before I undertake an 'Elimination Diet' as I will be taking part in a 30 day challenge 'KettleBelleBody' . I am really looking forward to being a part of this community 'Mission Slim Possible' and getting this kick up the butt!! One of my good friends is doing this with me, and I will be reporting progress during these blogs.. I know the first few days are going to be the worse in terms of withdrawals.. Expect mood swings, cravings, low energy and concentration :-/ But, I am up for this, and feel like it has come at a really good time for me and in this run up to christmas… Do you know, more than anything else, I am more worried about not having my daily mocha!!!
The w/o’s are based around Kettlebells, and I love using these, so I am hoping to gain strength, agility and power.. I also train my clients with these, and they are are a fantastic fat loss tool..
Wish me luck!!
The w/o’s are based around Kettlebells, and I love using these, so I am hoping to gain strength, agility and power.. I also train my clients with these, and they are are a fantastic fat loss tool..
Wish me luck!!
07 Nov 2008 09:10 The Great Outdoors from www.purplefitness.co.uk
Posted by: purplefitness
Morning people!! I am still working on updating this website, so there will be changes coming, but if you have any ideas, please post them under replies.. I am looking to provide a forum based webiste, in the hope of providing a support network for women, so if you have any burning questions, please do ask..
My son and I have aqcuired a new puppy, and we are now able to take him out for walks. This has been a fantastic opportunity to get my son out of the house in the mornings before school, spend quality time with him, and run around like a loon in the park closely followed by Zak, and the pup!!! I never realised how valuable the outdoors is in clearing the mind, starting the day off on a positive note, and never underestimate the power of laughter with children!!
I am also undertaking a 30 day challenge.. www.kettlebellebody.com And going to complete a detox aswell for the 30 days http://www.daxmoy-pts.co.uk/elimination/ The Kettlebelle challenge is written by Caroline Radway a friend of mine who is also a PT. It is based around using Kettlebells and or, body weight exercises. I am really looking forward to starting the challenge, although i know i will miss my coffee!!!
My son and I have aqcuired a new puppy, and we are now able to take him out for walks. This has been a fantastic opportunity to get my son out of the house in the mornings before school, spend quality time with him, and run around like a loon in the park closely followed by Zak, and the pup!!! I never realised how valuable the outdoors is in clearing the mind, starting the day off on a positive note, and never underestimate the power of laughter with children!!
I am also undertaking a 30 day challenge.. www.kettlebellebody.com And going to complete a detox aswell for the 30 days http://www.daxmoy-pts.co.uk/elimination/ The Kettlebelle challenge is written by Caroline Radway a friend of mine who is also a PT. It is based around using Kettlebells and or, body weight exercises. I am really looking forward to starting the challenge, although i know i will miss my coffee!!!
