When educating clients about how many processed foods ie ready meals, cereals, yoghurts,breads,drinks and the list rages on, most or shocked and surprised when they stop and think about exactly how many foods that are purchased apart from the obvious cakes, pastries, ice cream, chocolate and sweets they consume or give to the children that contain so many hidden poisons.

I have four children and have through my years of motherhood totally changed how I think about feeding the children along with myself.

I have a vast amount of resources thanks to the internet , seminars and courses to keep me up to date with current research.

However I really feel for Parents who are trying to give the very best of foods to their children and being falsely led by commercials.So really how can we start to reduce the sugar in things if we don’t know how to identify the toxic substances. Sugar comes in many guises and all different names. Take a look at the following videos to help start to understand a little more and I will post more info over the next few weeks.

Yoga with SoSpa in Lindos May 2011

I love to end the day with my clients winding down with a relaxing Yoga workout.

After a long hard day on the beach!! It is so tranquil to find a perfect space overlooking the bay and move through some postures in the sunset.

In a studio environment and after a crazy day at work it is sometimes hard to get into a relaxed state during a yoga class. I love to create an association with a beautiful calm place so when clients return to their gym’s or studios they can take that headspace back with them to re-create during relaxation at home.

Yoga is one of the fastest growing forms of exercise in the U.S and it is expanding massively here the UK too.

I offer small group yoga sessions at my studio and work with four clients to one and this has  great benefits of being able to guide my people through each pose and educate them with the health benefits of each move as Yoga is hugely therapeutic and certain postures cleanse and detox the body. It has become an essential part of my exercise routine to counterbalance the stiffness from running and weight training which I love.

The benefits of yoga are truly endless  Here are just 3

The obvious one Flexibility

1 Improved flexibility is one of the first and most obvious benefits of Yoga.During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible.

Food for the Joints

2.Each time you practice Yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

Bone Building

3.It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. Yoga’s ability to lower levels of the stress hormone cortisol may help keep calcium in the bones.

It really is worth putting on your workout list.

Julie in Lindos Bay

On my SoSpa breaks I like to use all of the environment and one of the fun but challenging beach workouts are with the Kayak’s.

The Health Benefits of Kayaking are

Calorie Burn

To move the kayak at about 5mph is going to require about 0.1hp of effort. Which is going to use up approx 340 kcals per hour for 150lb person

Toning

The Back,Chest,Stomach,shoulders and arms are used through kayak fitness training. When you are paddling expect to do about 500 maybe more, maybe less strokes per mile. Placing the paddle in the water and executing a good stroke is going to incorporate the muscles in the upper body and some is great for the abs too. In about one hour you are going to do about 1500 reps of low impact upper body movement. You feel well strong and toned after!

The fun Benefits

I only use the kayak on my fitness breaks but it is a great hobby and skills can be perfected to attend more challenging expeditions of days or weeks and like many other sports has a great social/group interaction in clubs. So if you want to spice up your workouts give it a go or the very least try it on your next holiday.

I get my clients doing some cruising around the caves and interval training across the bay…rather amusing for the sunbathers !!

Fitpro Convention 2012 Gravity HIIT www.gailabbey.com

Every year I attend the fantastic Fitpro Convention and over the years I have done workshops with Charles Poloquin, Paul Chek , Matt Roberts an endless list of fitness specialists who have influenced the fitness industry .

When I worked as freelance trainer for a club I would start asking my fitness manager if they have any complimentary tickets for the Fitpro convention . A glazed look would appear and they would ask . What is the Fitpro convention? I would be hopping up and down OMG I can’t believe you don’t know.
So for those who don’t know or who have overlooked this event.
If I had to describe Fitpro as a book
It would be a compelling powerful read that will set fireworks of ideas exploding in your head so  mesmerizingly addictive you can’t wait for the sequel.
This year was exceptional in the professionalism of both the presenters and attendees.
Fitpro is an individual journey and I always attend alone or go my own direction when I arrive. So I can absorb everything.

I kicked day 2 off with a brilliant Power Yoga session with Anne See Yeoh  a yoga flow which I can take back to my Yoga group and gave me a super stretch to prepare my body to sit for the intense vast info I was about to gorge on.
My fitness career has dominantly been of a Personal Trainer back ground  and I choose workshops around my specialised areas of weight loss ,management and running. In other words stuff that I can educate my clients with and then some solid business advice and ideas how I can progress forward in this evolving world fitness.
This year I found myself strongly influenced by Dr. John Berardi and his lectures on the future of nutrition and body transformation which presented facts and benefits of fasting and how trainers can do science experimentation and measurement in the real world. His presentations were so engrossing I actually missed some planned ones as I couldn’t miss out on his!
All information that we as fitpro’s need to know. Clients  hear all things new almost as fast as us these days and we need to have all the research backed up for the right answers.

I attended a Barefoot running workshop with Stacey Lei Krauss and found a new spin for my running courses. The press has been so confusing of late where to land on the foot when running and I have read so many conflicting articles in the glossy fit mags so to meet a runner and specialist who has been following the barefoot  practice for 10 years was great and convinced me to have a go and ditch my Asics. I can’t believe how much I have ignored my feet ( I know it’s a rude word ) and what lazy toes I have, are you exercising your toes?!

I got down to business with
Paul Mort’s entertaining   Bootcamp manifesto which gave me some real gold nuggets to implement in my SoSpa fitness holiday business and a chat with him sorted out the healthy shots of his new Lean Greens for my new fast food nutrition venture.
Jon Lipsey editor of Men’s Health shared some enlightening advice on media. Why not look at spreading your knowledge and opinions to masses if you are passionate about them?
Between all that I had a 35 minute window to move between lectures or workshops and it’s the opportunity to find out more and everyone wants to share their excitement of what they have just learnt with you and how they will apply it to their business which sets off thought bubbles again in your own head!

Whoo what a rollercoaster. The above accounted for about half a day. With 2 days can you imagine how much I learned?
Value for money?   This is I consider a hugely valuable investments in both myself personally and my business that I make all year.
If you wish to hunt with the hounds and run with the hare’s . You really can’t afford to miss it.

Fitpro 2012 Convention www.gailabbey.com

Having completed London Marathon twice ( my first ever marathon was there) I can understand the last minute nerves and possibly phantom niggles that you may be feeling through your body and mind right now.

If you have put all the training in that is required then you can feel confident. During the last few weeks of training you have put your body through quite a lot of work and some stress hence the few lows of sore throats and ankle/calf/back/ hip gripes. However if you have tapered right boosted hydration and rested sufficiently all will come good.

Go out to enjoy the day. It is an awesome day that will be high in your memory bank for life and get mentally focused and tuned in to the task ahead. The atmosphere, fun of the day and training  will carry you far for the first 18 after that you need to be mentally strong and then you will look for inspiration around you.

There is plenty of inspiration believe me at this event and if you are flagging just ask the person next to you why they are running.. For their Aunt, Mum ,Son  who is no longer with them.

Because they have been ill and want to prove to themselves they can do this,

Because their mate down the pub challenged them.

Take a look around at the people, be prepared to see all abilities and courage.

Be prepared to be overtaken by an enormous furry rabbit!

But whatever you feel at whichever stage be proud of yourself for having a go, getting off your butt and getting out there.

Here are a few of my Race day tips  With you in spirit

Gail x

Race day nerves are absolutely normal and even I get butterflies, it’s all part of the flight or fight response,
What can we do to ease the nerves?
Steady the breathing, breath slow full and relax on exhalation.
During training you have done all the preparation you need if you have done the plan, be confident
Arrive in plenty of time to take in the atmosphere and adjust to it
Don’t drink excessive water at this stage, wait until you feel more relaxed and calm
Dont change any shoes, kit or eating habits prior to race day now, stick with what you know
Take a bin liner to put over you whilst waiting for the race as it could be wet or cold and you can just rip off and leave at the start
When the race starts don’t be tempted to run with the pace of people around you or you risk burning out too early, stay with your training pace and if after half way you feel uber good you can always slightly up it then.
Finally enjoy it,  if it’s your first time no records to be smashed it’s just simply another experience and in this life full of wonderful opportunities we need to get out our comfort zone and see if we find new interests and friends

Sculpt Some Sexy Abs

The request for stomach toning exercises are in abundance with a first consultation and still many people think that basic crunches are what are needed to sort them out.
Its a myth that crunches alone are going to get rid of the body fat around the stomach and leave you with at least a svelte waistline and at best sexy sculpted abs.
To achieve fat loss around the belly requires work and commitment and removing sugar from the diet is one of the key points and for many one of the most difficult things to cut out of the diet. This often being because apart from the obvious sweets cakes chocolate and alcohol. Sugars are hidden in many processed foods cereals bread and the list goes on and on. Therefore nutritional knowledge is of paramount importance.
So apart from training for the beach body why else should we focus on training the abdominals?
Take a look below at a quick crash course of how the abdominals affect your body.
it helps to have a basic understanding of how your stomach muscles work. Whilst all your major abdominals generally work in sync during any abs routine they do have unique motions that they each specialize in. If you know these motions then you can attack the abs in many ways exercise wise.

Fat to Flat Abs

Rectus Abdominis-Flexes your lumbar spine forward and to the right and to the left. To work it perform crunches on the stability ball/floor

Transverse Abdominis -Acts as a girdle around your middle to stabilise your core isometrically. Work with planks,Hill climbers,Pikes,Spiderman,Reverse curls

Internal and External Obliques -Work together to rotate your torso and perform side to side bends from the waist. To work these muscles perform Bicycles,crunches,side planks,KB windmills ,side bends.

Other than being on many people’s wish list great abs assist in speed and power .Strong abdominal muscles are essential for stabilising the lower spine and pelvis and I always go straight in on improving these muscles as they are the foundation for a super strong body. I hate to see clients been pushed into dynamic movements when the lower spine is obviously too weak to cope.

Less tummy fat also improves bad posture enabling a more upright position . In this life we are often seated far more now with very little attention to correct sitting postures and often this is taken out of our hands by the poor seating in our cars,offices,cinemas etc. Bad posture tightens the hip flexors and causes us to extend and arch our lower backs. Training our abs,losing belly fat can counter balance this.Working the muscles around the pelvis and lower spine is another key point for visible definition. e.g; stretching the hip flexors and activation of your glutes can make your abs look better.

I will be posting some great Ab tips over the next few weeks to help you achieve overall a sexier stronger and healthier tummy externally and Internally.
See you soon
Gail x

The Powerful lunge

A question I get asked lots is what exercise can I do to tighten and lift my butt and tone the inside of my legs?
Whilst watching my client today do static lunges I felt that this fabulous exercise needed a spotlight today.
I always include them in a workout for a few reasons;

a) because they give you a bootiful butt like no other, shapely and strong legs and b) they switch on those lazy glutes and increase the calorie burn.

I also wanted to spotlight them as many people are doing them incorrectly using very poor technique and often creating knee issues.

The Position

My Favourite Exercise the Lunge

The feet should be hip width apart, step forward and a 90/90 degree angle in both legs on the descent should find the right knee/toe alignment. If you are off balance check that you are not trying to stand with one foot behind the other like on a ‘tightrope’ for example. Place the feet in ‘tram line’ position instead.
The upper body from the waist should have an upright posture and many lean forward when performing this exercise when in fact if I ask people to lean back and put their weight into the back leg doing this enables you to squeeze the bottom and push up from the glute muscles (butt) and not rely on just the front quadricep (thigh) . When checking in the mirror often clients see that them leaning back has actually placed them in an upright straight position.
To make a change in your body shape don’t neglect this move.

Here is my favourite ‘lunge’ sketch by comedian John Bishop. Not for those offended by strong language.

On Sunday the 11th of March My Beginners Running Team completed their first 10k race after just 8 weeks of running.

I started the team off with a walk run program increasing the running time and decreasing the walk over a period of three weeks before we actually ran the whole 3 mile route. I have given the team ‘homework’ to do during the week as running will not safely progress without a good structured running plan. Week 4 we completed three miles and for the last four weeks have increased distance steadily to 5.1 miles prior to the race. I added in some terrain training to keep the legs challenged whilst keeping the distance low for a couple of weeks and that brought us to ‘race day’ which I thought would be a good experience as we were not going to be putting any extra speed in the legs at this stage of our young training program.

A perfect race day. The sun shining and a  buzz of  infectious energy, this is how the day panned out.

So many emotions ran through the group. Many didn’t sleep the evening before and nervous posts appeared on social media, Those who did sleep dreamt that they were late for the race and forgot to pick me up on the way!

On arriving all were responding to pre race nerves differently. Some were seriously anxious  and quiet.One other was bouncing around and fidgeting, jacket on jacket off and  struck with emotion at seeing the courage of the entrants who were  disabled. Another of the  guys who had been recovering from injury and had run races before was filling us in on info about the route and appeared as cool as a cucumber. Then there was the reassuring one for others and just kept advising that  all would be ok. Finally there was the  big beaming smiling character with eyes wide  in the excitement of it all.”Im excited but nervous”, she bubbled.

I felt  like the Mother with all the brood.When running for myself I usually go quiet trying to reserve any emotion and save all nervous energy for the race.Now in this race, responsible for my brood, I was relaxed and confident that all would get through.

The race began and off we set with no time goal in mind..One of the team was overcome with emotion ( I remember crying at the start of my first race), Another going into anxiety attack and  looking like she was coming to the end of the run and it was the beginning. All of us set off , laughter ,tears,calm,giggles, huff puff,

Three minutes in and small hits of competitiveness started to leak through. “I want to do it in under 75 mins and lets try and overtake those in front… yeah lets”!

All ran on, although a tight calf muscle caused a struggle the first half but eased  as the halfway point passed  and the SoSpa team  settled in to enjoy the rural flat course on this gorgeous spring  morning. The weather took all by surprise.

My team sailed in,I have to say with ease, ranging from 64 to 73 mins  for their first Race. Fradley 10k March 11 2012. From 0 to 10k in 8 weeks  with a carefully structured weekly training plan great things can be achieved.

Proud and all elated well done kids xx

New Dates for the Beginner Start up 4 week and the Intermediate 8 week running courses soon to be confirmed. If you have a passion to run without pressure. Come and join our group.

Mail gail@sospagreece.com  or call 07818 492578 between hours 9 am to 6pm

Gail x

Race day coming up for my beginner runners.
I’m so excited about the race day, we have been training for 7 weeks and my guys are either complete beginners or returning to running after a long break or injury.
We started 7 weeks ago with a run walk program and I heldinfoemative workshops with them before we set off discussing, techniques,of injuries prevention nutrition just a few of our covered topics.
We steadily built up the distance to 5.1 and I have set the guys homework each week of two other runs to complete which is essential to do to put the strength in the legs before increasing distance.
We have ran a couple of cross country runs as I wanted the guys to see how diverse running can be and you can make every run different, visit places you have never been before and a side of nature only experienced during early morning running.
It has been my first running course and I have loved watching the guys grow in their running.
This week is race day and I know a few of them are having dreams about the day! ( not nightmares at least)
Race day nerves are absolutely normal and even I get butterflies, it’s all part of the flight or fight response.
What can we do to ease the nerves?

*Steady the breathing, breath slow full and relax on exhalation.
*During training you have done all the preparation you need if you have done the plan, be confident
*Arrive in plenty of time to take in the atmosphere and adjust to it
*Don’t drink excessive water at this stage, wait until you feel more relaxed and calm or you may become bloated or get stitch when you begin running.
*Don’t change any shoes, kit or eating habits prior to race day now, stick with what you know
*Take a bin liner to put over you whilst waiting for the race as it could be wet or cold and you can just rip off and leave at the start
*When the race starts don’t be tempted to run with the pace of people around you or you risk burning out too early, stay with your training pace and if after half way you feel uber good you can always slightly up it then.

*Finally enjoy it, it’s your first time no records to be smashed it’s just simply another experience and in this life full of wonderful opportunities we need to get out our comfort zone and see if we find new interests and friends
Good luck to my team I will be with you all the way. X

If you would like more info on our next Running course fill in the contact form or send me an email and I will get you on the list.

gail@sospagreece.com

I am a mother of four and I have seen eating habits change over my years of parenthood and I think real poor eating habits began around the 80′s when convenience foods really started to break through to ‘save time’ High sugar cereals gave toys away as gifts. Mc Donalds started popping up everywhere and eating out really started to become available to all.

At the same time Pac Man games and all computer consoles started to appear on the entertainment side, the only plus was ball parks and ‘wacky warehouses became fashionable for children’s parties Shame good play session always ended with deep fried chicken nuggets and chips.

So all advertising on the television was pushed towards these high sugar/high fat meals and over the years people have been brain washed into thinking ‘low fat, reduced sugar ‘ Are the way forward.
“Its ok to give the children these crisps they are low fat.”
I have been in restaurants in the past and on the next table to families where the children are asking for fruit from the ‘buffet’ and the Mother has said “You can’t have fruit until you finish those chips.”
Its that old ‘finish all you have on your plate’,no waste etc.Mindset. Well no waste goes on the waist.

So is it any wonder that some people struggle now the government is trying to turn the tables around over night, whilst media is STILL pushing all the wrong foods?

The thought of my children being taken away from me would KILL me and they would be distraught, what kind of eating disorder ( or any other psychological issue) could that trigger off?
So something needs to be done to HELP these families.
If you are struggling to know how or where to begin to change your child’s eating habits I will be posting some help on my web site as I feel passionate about this situation.

There are some things that can be done immediately.Don’t wait for your child to have a weight problem before you do the following things.

*First of all take responsibility for your child’s eating and movement habits,You CAN have your say. Things become more difficult as they gain more independence around 12 and 13, good habits need to be set in place as early as possible.

*Don’t suddenly tell your child you can’t have this any more or discuss the weight issue as they really are looking to you for guidance and you can find an alternative healthy option to the crisps, chocolate etc.

*There is plenty of advice and help out there, invest in it if you don’t have the funds to pay for advice, go to the doctor and see what he can provide, without your child there to listen to what he can do to offer you assistance or, You go on line and research.

*Huge one.. Get the children out, as much as possible, the laptop, tv is a baby sitter and whilst certain skills can be enhanced on a computer, restrict the hours that your child is spending on these.

*Stop killing your child with ‘kindness’ So maybe they are not going to ‘love you any more’ or think that you are mean for not allowing them to have sweets in the cupboard, but seriously You are in charge of their HEALTH.

*I cannot understand why people don’t feel comfortable in asking the nursery, the restaurant, cafe, school to help in improving their child’s diet. I often hear that water is not allowed on the desk. Go and talk to the school and explain that water should be allowed frequently for children to encourage good habits and see how the children’s attention levels will benefit from this one simple thing.
In the restaurant ask for child portions or order starters, ask for food to be cooked how you want. You are paying I have been involved in catering for many years and more feedback is necessary for children dining out.

*Don’t push children into group exercise and clubs etc.If your child hates the thought of being left at the little gym bods door then stop, don’t try and push water up hill, there are many ways of keeping the children fit in their own back yard or park if no space. Skipping ropes, bikes, skates all these can be bought at car boots or from e bay and local newspapers if strapped for cash.
My boys best fitness item is the garden trampoline and they had no idea I bought it to keep them fit. Hours of play on there with balls, water, probably a few things they shouldn’t have had on there too including the dog!

*One of the most physical things that children enjoy and can be done all together is camping. Find a camp site with some trees and woodland near by and take some sheets an old tyre and rope and you can watch them play creating their own den and workout area, imagination, creativity and not even a mention of no you can’t have chocolate or play on the laptop, they will be too busy.

*Remember when they were crawling,starting to walk, unable to talk , did you ever think that they needed a bar of chocolate when they started to cry, or thought they actually NEEDED to watch the TV? I am sure not, we usually have given these things (and I have also been guilty in the past) to give US a rest, be honest. They were so inquisitive climbing the stairs, opening cupboards.
They haven’t changed, We have changed them. Move them into a new area that stimulates and let them explore and the children will come back for food when hungry, at this time be ready with healthy snacks on hand….

That brings us on to a new blog coming soon. What healthy snacks and why we shouldn’t use food as ‘treats’

If you would like advise on how you can give your child the best start for their future health, mail me gail@sospagreece.com