At this time of year Its full swing into many weight loss plans with clients.This year has been no exception. Peoples eating habits are fascinating! People are still eating what is thought to be ‘healthy’ foods due to clever labeling . Buying a meal deal from a garage with ‘low fat’ low cal or no added sugar splashed all over it, a sandwich, bag of crisps and a yoghurt. It must be ‘healthy Or else they wouldn’t be able to sell it as that right?
I regularly see a blank food diary other than coffee and a cereal bar until 7 pm and then a bowl of pasta and a bottle of wine?? Where is the nutrition?
Sometimes we just see food as something that either makes us fat or makes us thin. When I look at somebody’s food diary the first thing I am looking for is fresh nutrients that will energize,feed nurture and love the body.
Below are 10 facts about your amazing body to help you understand more why loving the right food is essential for health. Once you begin to understand the reasons good clean fuel is needed to enrich the body then the the positive changes in weight loss, digestion, energy levels and the immune system will start to kick in to place.
All clients who started in January have been following the So Lean and Clean fat loss way of eating and fantastic results have occurred combined with moderate exercise.
10 reasons to eat the best foods.
1)You use 200 muscles to take one step. Depending on how you divide up muscle groups, just to take a single step you use 200 muscles. That’s a lot of work for the muscles considering most of us take about 10,000 steps a day.
2)Nerve impulses to and from the brain travel as fast as 170 miles per hour. Ever wonder how you can react so fast to things around you or why that stubbed toe hurts right away? It’s due to the super-speedy movement of nerve impulses from your brain to the rest of your body and vice versa, bringing reactions at the speed of a Ferrari
3)The human heart creates enough pressure to squirt blood 30 feet.No wonder you can feel your heartbeat so easily. Pumping blood through your body quickly and efficiently takes quite a bit of pressure resulting in the strong contractions of the heart and the thick walls of the ventricles which push blood to the body.
4)Humans shed about 600,000 particles of skin every hour. You may not think much about losing skin if yours isn’t dry or flaky or peeling from a sunburn, but your skin is constantly renewing itself and shedding dead cells.
5)Every day an adult body produces 300 billion new cells. Your body not only needs energy to keep your organs up and running but also to constantly repair and build new cells to form the building blocks of your body itself.
6)Scientists have counted over 500 different liver functions. You may not think much about your liver except after a long night of drinking, but the liver is one of the body’s hardest working, largest and busiest organs. Some of the functions your liver performs are: production of bile, decomposition of red blood cells, plasma protein synthesis, and detoxification.
7)You get a new stomach lining every three to four days. The mucus-like cells lining the walls of the stomach would soon dissolve due to the strong digestive acids in your stomach if they weren’t constantly replaced. Those with ulcers know how painful it can be when stomach acid takes its toll on the lining of your stomach
8)Each kidney contains 1 million individual filters. They filter an average of around 1.3 litres (2.2 pints) of blood per minute, and expel up to 1.4 litres (2.5 pints) a day of urine.
9) The focusing muscles of the eyes move around 100,000 times a day. To give your leg muscles the same workout, you would need to walk 80km (50 miles) every day.
10)In 30 minutes, the average body gives off enough heat (combined) to bring a half gallon of water to boil.
Have a great Valentines week and give big LOVE to your body.
Gail x For regular daily updates on fitness advice join my Gail Abbey Fitness Facebook page, follow me on twitter or check my website . www.gailabbey.com https://www.facebook.com/gailabbeyfitness https://twitter.com/#!/GailAbbeyPT For more info about my So Lean and Clean fat loss fitness weeks take a look at http://www.sospagreece.com
My Step experience !
Today I did my first step class in 15 years, taught by Lichfields finest Step Queen – Heidi Brooke’s (was Frew)
I had worked in a local gym for years but only ventured into classes I felt confident in as typically as a Personal Trainer folks expect you to be the Louis Spence of aerobics , step and anything with a bit of choreography. So I avoided them and peered through the window sometimes wondering what the big deal was as Heidi always topped 30 participants ?
At Heidi ‘s class this morning I found out what the deal was, it was a hoot,Heidi rocked the workout and showed how each class was full.I could see all participants felt totally at ease by her approach .
My mind completely switched off from work ( the first time in an age) as I had to concentrate on the moves so bizarrely I came out feeling completely rested but with that worked out buzz.
So to dump a few myths in that hour any past steppers of 10 years may believe
You don’t need 3 rises each sides and recommend not to as its highly likely that if you associate memories of step with bad knees then you were a high stepper. Bring it down
Can’t keep up !
Step can and will be broken down into blocks to allow time for progression to occur. Maybe like me you just have to ditch the outside noise in your head for an hour and treat yourself to a brain break!
But I’m not coordinated!
Have you heard of if you don’t use it you lose it?
Motor skills is one of the main components of fitness and essential to hold back regeneration of the mind and body.
Hold back the years , start rubbing your tummy and patting your head now!
The word on the street is that 2013 is the year of Step Revival , So lets Stomp for the Step!
See you local Lichfield Sutton, Whittington ,Burntwood and all local peeps Tuesdays at 11 Shenstone Village Hall.
It is becoming more widely known that there is only one way to lose weight and KEEP the weight OFF. that is to cut the processed and refined foodsAnd reduce portion size , the volume of food we eat and ditch trashy sugar drinks , those in disguise as ‘healthy ‘ and reduce alcohol intake .
Help fresh food what do I do with it?
On starting my So Lean and Clean Far Loss plan. One of the first questions when I give out the shopping list of fresh foods is how can I make it exciting and tasty?
Bearing in mind that all fresh herbs. Garlic .Selected oils and over …. Fresh foods are on the plan this has been a huge eye opened to how much actual thought we do put into preparing our foods. Again part of this is because of the fast busy lives we all have and also because we have got away from using fresh ingredients on a regular basis.
One of the reasons we are becoming an overweight society is that we are overloading our systems with processed foods. Cereals, sandwiches and ready meals are stressing our bodies and we need to stop and return to fresh.
After eating clean food for many years I taste all the different flavours in vegetables but for some it is all too bland just to look at a chicken breast on a plate and consider this satisfying their palate . So the first question is always what sauce can I put on it.
Again we are so fortunate to have all the labour and time saving appliances that cooking couldn’t be more simple or quick. However for some and that is me included after being in the catering and event industry in my former life it is a chore So again the reeducation of healthy eating has to be gradual and not take too much time or we will abandon it.
I prefer to batch cook in advance and freeze where possible or the days catch up and there is nothing in…
So really it is about planning in a big way. Here are my tips for transformation from processed to REAL food
1) take yourself of around the supermarket and check out the fresh foods available . The variety of veg, different cuts of meat. List fresh spices, combinations of herbs. Check no additives to anything so called ‘fresh’ but is in a pack or box. Once you have had a look you can just repeat order on the Internet.
2) take an afternoon to prepare several foods one sauce often fits all
Especially a tomato based one . You can prepare base ingredients and split to make a mediterranean sauce/ chilli/ curry.
3) As with everything the more you practice the better and faster you will become, so don’t give up and don’t try to be perfect on prep at the beginning. It will all become easier
4) if you are not keen on veg and fore some this really will change with new forming habits and creating different foods. Then try to hide them in foods. Eg put spinach in omelette or Liquidised some as a stock base for the sauce. Veg fills you up and stops cravings
5) become recipe aware, ask if you eat out what ingredients are in foods. A good restaurant will want to brag about their food. Or it may just come out of a pack too.
Take note of some recipes in the internet and You tube its easy now if you google your ingredients. Or put est Clean and a variety of E books will pop up. that doesn’t mean forcing yourself to watch Gino or Nigella
For hours on end… Unless you really don’t mind!
6) The big issue here with the natural food is that we need to take the time to re think our eating lifestyle and this takes effort. If you eat healthy natural foods it actually takes less effort in the long run as with addictive additives in processed foods you will want to eat more often to keep those bouncing insulin levels high . Pure foods and protein rich diets are more satisfying so therefore you are full for longer.
I have had clients say to me in the past I can’t fit the food thing in as well as the gym every night. Well the answer there is cut down your gym time, you don’t need every night and replace it that session with re education on what to do with natural foods as a healthy lean body is 70 per cent the right food and 30 per cent exercise .
The processed food issue being bad for you will never disappear and if we want to keep our weight under control then we need to change and make time and educate ourselves about real food
Happy New Year all. Its Jan 1st today are you kicking off with a hangover! Well I hope you had a great time and are now looking forward to cleaning up your act.
Maybe its Personal Training you want which I operate from my studio in Lichfield or try some classes.
I have put together a new Fitness Class timetable for SoSpa Fitness Club and looking forward to hitting the fitness in the community from the 6th.
I have been loving the Yoga classes especially small group Yoga fitness and all on the autumn program wish to continue on the Thursday eve so I have added a new Monday evening class beginning on the 12th at 7pm. Still some places left so mail me if you are interested.Take a look under course bookings for details.
FAT LOSS- Never has a season its year round and my Online program continues today 1st and people are joining for the three months after the initial 21 days as they love the guidance support and most of all results of the program. Next 21 starts on 22nd Jan so if you are still eating and drinking through the leftovers then maybe this will be be the best time for you.
Below is an exercise from my Gforce program on Wednesday nights at Whittington Cricket Club. Have a go and kick start your core Fitness .
The Corkscrew offers a great challenge for shoulder stability and abdominal work as you rotate the legs opposite a still, calm upper body. It is an especially good exercise for the oblique stomach muscles.
Corkscrew becomes an advanced exercise, but it is a good one to build up to. The exercise instructions I give here are an intermediate version.
HOW TO DO IT
Your legs are going to make a half moon arc from center, to the side, dipping down in the middle, and then scoop up the other side returning to the start position. Let’s break this move down:
Lie on your back with your shoulders away from your ears and arms stretched out by your sides bend at the elbows, this helps to maintain some stability as you move through the exercise
Extend your legs and bend at the knee.Keep them together,hugging the midline of the body.
Before you begin the exercise, take a few deep breaths allowing your belly to deepen down toward your spine, and your spine to lengthen out along the mat. Your lower back will be on the mat. This is not a neutral spine exercise.
Inhale: Keeping your belly scooped in, use abdominal control to take your legs to the side. The legs stay together.
Make this a small move at first, keeping the hips on the mat. As you get stronger, let just the hips tip slightly with the move as shown. (Eventually this exercise takes the hips all the way off the mat.)
Your upper body will remain calm and stable. It does help to lightly press the backs of the arms on the mat.
The legs rotate down and move through a low center. Don’t take your legs so low that your lower back comes off the mat.
Your legs can be lower than what is pictured if you can do it without straining your low back or neck. Again, the upper body is still. This is all ab work when the knees reach the point where you can still keep the lower back on the mat then extend the legs here (optional this is an advanced move) or you may feel that the knees bent is working your stomach muscles enough.
As your legs begin to move to the other side of your arc, use your exhale to take them around and up. You should feel a strong deepening scoop of the lower belly as you bring your around and up to start position.
Do another arc in the other direction. Continue until you have done 3 to each side.
More exercises tomorrow working towards your New Year Workout.
A NOTE FROM GAIL
Hi. Its almost Christmas so I am going to make it short today as I know its a busy time for all.
I want to say thank you for all the Christmas wishes that I have received I am overwhelmed by your kindness. At a time of over indulgence those wishes and words remind me that the best things in life are free. Words of kindness,getting together with friends and watching the laughter and smiles from the children.
The gift of health is not guaranteed for all but exercise can be free and can enhance a life.I found a great quote this week ‘I do not run to add days to my life but life to my days.’ Find the appropriate physical activity for you and you will understand what I mean with it. This year alone I have seen people of high risk obesity related diseases become fit and free from medication,families and friends laughing and training for challenges together. People who found out what ‘well’ and energetic feels like who regained confidence after years of insecurity and its all down to their change of lifestyle. Simple changes.
Should you still be lacking motivation for 2013 I will leave you with some facts for our future. It is these facts that drive me to help people find an easy healthy lifestyle to suit them.
FACT 1 Parents could soon outlive their own children as a result of diet-related illnesses. One in 10 children starting primary school in Britain is now regarded as alarmingly overweight
FACT 2 One-quarter of children are overweight or obese at the age of four. By the age of 11, this rises to one-third.
FACT 3 A recent department of health report says -Given the impact on individual health, obese and overweight individuals can place a significant burden on the NHS, with direct costs estimated to be £5.1 billion per year. But there are also costs to society and the economy more broadly – for example, sickness absence reduces productivity. Future choices report estimated that weight problems already cost the wider economy in the region of £16 billion, and that this could rise to £50 billion per year by 2050 if left unchecked.
If you have achieved your healthy lifestyle change and feel good then give the gift of health to a friend or family member in 2013 and show them direction.There are many routes to take.
In the new year my SoSpa Fitness Club bringing excellent fitness instruction into the community, will continue as we add more venues.
So Run For Fun running clubs and Online Fat loss plans will begin again Jan 7th.
Small group Yoga beginner courses restart Jan 15th
SoSpa will be holding a pre Lichfield half Marathon Party on May 4th and is looking for entertainers on the day or anything in fitness who wishes to set up a stall. Please contact me for more information.
Below is the link for fitness info
Wishing you all peaceful and Happy Christmas
For my family, my health, a nice soft bed ,My friends, my freedom,a roof over my head
Merry Christmas !
If you are out on a party then here are a few tips prevention and cure Plus the Perfect hangover recipe
Spinach pasta and sweet potato frittata
600 g of sweet potatoes
3 tablespoons of coconut oil eight medium eggs
200 g feta
fresh ground black pepper
150 g of baby spinach
1) Preheat grill to its highest setting
2)Peel and dice the potatoes in cubes heat 2 tablespoons of oil in a large frying pan.
over a medium heat and fry the sweet potatoes for 10 minutes .
Remove from the heat while you prepare the eggs
3)Break eggs into a medium bowl pour in the remaining tablespoon of oil and whisk
Crumble the feta into this eggs season with ground pepper.
4) Return sweet potatoes to heat add the spinach to the pan in handfuls, stirring through each time until just wilting.Pour over the egg mixture,give the pan a quick stir to distribute ingredients evenly . leave to cook for 2 to 3 minutes or until the eggs start to set.
5) Place a pan under the preheated grill for five minutes or until the eggs are puffed and golden cooked throughout
serve warm or at room temperature a with nice green side salad.
New SoSpa fitness venture.
I was recently approached by Whittington cricket club to see if I would put some fitness classes on in their newly built club.
It has a great hall and floor for workouts and changing facilities. Sending flyers out I received a great response and ran a survey with locals to see what types if classes they wanted to see on the timetable . Yoga, was a huge request and fat loss classes for the New Year.
Recruiting excellent staff to work in the Sospa team.
Lee Roberts and I have put together an excellent start up program of classes .
Yogailates which is a fusion of yoga and Pilates exercises ,
Gforce 10 a Hi / lo intensity circuit / drill style workout great as fat burn program .
Old Skool conditioning – a lo aerobic and toning workout set to 70/80 and 90 tunes.
Pump Uncut: A motivational free weight exercise body sculpting and fat burning workout to music.
In the new year I will be launching So Lean and Clean LIVE 21 . This will be a bookings only fat 21 day intensive fitness and fat loss group with 6 classes a week for 3 weeks specially designed for shifting the fat and getting awesome fitness results . Access to an online community support network will be included for £127.00 for 21 days . A one off post Christmas fat loss event.
25 places only .
From 14 th January .
2 groups 9.30 am Monday to Wednesday 10.30 am Thursday 9.30 am Friday and Saturday ( 45 min classes)
6.15 pm Monday to Friday, Saturday am 10.30 (45 min classes)
Reserve your place now .