Category Archives: Fitness and Health

8 Amazing, astonishing benefits of apples

 

 

 

 

Apples are amazing and here’s 10 reasons why:

1: High in antioxidants, these limit the damage caused by free radicals and help repair damage to cells caused by oxidation.

2: Want whiter teeth? apples stimulate the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

3: Help fight cancer! Apples Protect cells from cancer-inducing oxidative damage, Prevent the start of cancer growth! Stop tumours from growing and promote cancer cell death. Not bad eh? Cheap too, id eat them regularly if I were you.

4: Brazilian scientists have shown that adding three apples daily to women’s diets helps lower their calorie intake and contributes to weight reduction. Wow so apples help you lose weight? More reasons to eat them.

5: Apples help you regulate or control blood sugar levels, high blood sugar can lead to type two diabetes!

6: Apples contain Quercetin – a flavonoid shown to prevent inflammation and asthma that has also been linked to cancer prevention.

7: High in Phytochemicals – a variety compounds that have been linked to a reduction in cardiovascular disease and cancer.

8: Help detoxify your body! Unfortunately we consume too many bad foods in general so luckily apples help detoxify the body :).

10 reasons to eat Bananas

10 reasons to eat Bananas

 

1: Feeling low? Bananas boost your mood! they contain high levels of tryptophan. stress, irritability, depression are all affects on the mind that affect us in a negative way. Tryptophan is converted into serotonin which helps boost your mood in a positive way! So stay happy and get munching.

2:Low blood sugar affects energy levels. Not good if your wanting to smash a workout! Eat two bananas before you workout and see what difference it makes.

3: Bananas help you absorb important bone-strengthening nutrients, such as calcium and magnesium.

4:Bananas are a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function.

5:Bananas contain a unique mix of vitamins, minerals, and low glycaemic carbohydrates that has made them a favourite fruit among endurance athletes! Hence why you see top tennis players eating one during breaks.

6: Bananas are high in fiber, helping to prevent heart disease.

7: Suffering from bowel problems? Bananas help restore normal bowel function, especially if you have diarrhoea. And they restore electrolytes and potassium that may be lost due to runny stool. This fruit also has lots of fibre to aid digestion.

8: Get muscle cramps? You may be low on potassium or magnesium due to excess sweating. Bananas help prevent cramps not necessarily cure when one hits but prevention is better :).

9: Bananas are high in Pectin which helps remove toxins such as lead and mercury from your body.

10: Snacking can lead to excess weight gain! If you need to snack eat a banana! Its packed with Resistant Starch (RS), which is a healthy carbohydrate that fills you up and helps to boost your metabolism too! Boom.

So 10 top tips to eat bananas.

Obesity Crisis?

Does the UK have an obesity crisis?

A survey published in 2012 found that just over a quarter of all adults (26%) in England are obese. A further 41% of men and 33% of women are classed as overweight!

A quarter of the UK is obese! That’s 1 in 4 people!

Why?

There are numerous reasons as too why and its not always black and white as some people would portray.

This extract below is from Ed Miliband’s proposal on how to solve this obesity crisis:

The Labour health blueprint includes:

A total ban on the current £300 million sports sponsorship by drinks firms.
Minimum alcohol price to stop ‘pre-loading’ by young drinkers.
Banning supermarkets from selling drinks near the door, or sweets at the tills.
New laws to curb the amount of sugar, fat and salt in food aimed at children – and a 9pm watershed for TV adverts for unhealthy products that might appeal to youngsters.
Lottery cash to build skateboard parks.
Aiming to get half the population to take regular exercise within ten years.
A goal that children born from next year will be the ‘first smoke free generation’.

Its interesting that there main policies are on banning this and banning that.

Now everyone in my opinion should have the right to have a drink now and then, in moderation of course. Having a chocolate bar here and there will not make you fat or obese but of course having 2 a day with no exercise would be a massive contributor to someone gaining weight, same as going out every weekend and getting smashed on the lash!

People are always going to want nice tasty things, its called greed! You want that cake, that pack of crisps, that bar of chocolate because it tastes nice and simply put you want it so your going to have it. Right?

That’s fine, Now Mr Milliband want to ban this and that. This appears his solution to the obesity crisis. Has banning anything ever worked? I mean weeds illegal but anyone can get a hold of it.

Should the emphasis on tackling the obesity crisis not be on educating? Encouraging our youngsters to take part in sport, too be competitive, to want to take and active interest in maintaining and pursuing an active lifestyle that would benefit them when it came to the working environment?

Being competitive and wanting to well as a mindset is very powerful tool to have! So would this not benefit young people later in life?

From what I understand PE in schools is not a main focus. Why? It should be! Being competitive, active, dedicated to a chosen sport would surely help curb the obesity problem?

Being taught from a young age what foods are good, what is bad would be a better route to helping the obesity rise, would it not?

Spending more money on quality pitches, quality courts, improving and expanding local facilities should be a priority.

Be good to get some feedback on this post, so please comment 🙂

James

Should overweight people be in the gym?

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Should overweight people be in the gym? 
This should not even be a question! Every body in the gym is there for the same reason to get fit, lose weight, improve shape and confidence! You may be an elite athlete, you may be a complete beginner. I don’t care you have a right to be in the gym and not to be JUDGED!

Unfortunately two males decided that they would laugh and make fun of an overweight woman who had just joined today! They sat there laughing and making comments, nothing positive of course!

Now these two males are not in such fantastic condition that they can look down upon her and laugh about her size! If she had seen these two muppets what would she have thought?

I’m pretty sure she would have felt even worse about herself and left! Put off from returning or joining another gym!

The fact she is trying should be encouraged, she should be helped not mocked for trying!

I respect anyone trying to get fit, lose weight and improve. I have no time for idiots who obviously lead such pathetic lives they mock others for trying!

Always encourage and inspire.

James

5 ways to maximize your HIT workouts

5 Ways to Supercharge Your HIIT Routine

All credit ERIC VELAZQUEZ

Know what’s fun? Anything but steady-state cardio, that’s what. No, this will not be another scathing indictment of treadmill running, but there is, with each new wave of research, little evidence to justify the use of low-intensity steady-state (LISS) cardio for anyone but the endurance-athlete crowd.

It used to be that this was the preferred method of slimming down or “tightening up” for many a physique-minded athlete. But over the last decade or so, the lab coats have systematically abandoned this approach in favor of high-intensity interval training, or HIIT, which calls for several near-max-effort work segments interspersed with short periods of recovery.
The reasons for this seismic generational shift are legion, but chief among them is HIIT’s ability to burn fat at a faster rate while preserving or increasing muscle mass and with far less of a time investment than LISS cardio. The mechanisms behind these perks are many, but they can be boiled down to a single, fundamental truth: Harder training yields better results.
In fairness, low-intensity training is not without its merits. LISS holds a number of benefits over HIIT, including a greater per-session caloric impact and a greater positive effect on your body’s ability to use oxygen. Even for those whose main goals revolve around aesthetics, this type of training can hold great value — including as a recovery tool — and should be part of the weekly routine, just to a far lesser degree than once thought.
But if you’re going to push it to the redline multiple times in a single session — even if only for a few seconds — it’s important to give yourself every advantage possible. Here are a few ways to ensure that your HIIT stays hot:
1. Mind Your Ratios
High-intensity activity, such as a 100-meter sprint or an out-of-the-saddle interval in an indoor cycling class, places a high demand on working muscles as well as the central nervous system. You don’t want to rest too long, but you also don’t want to deprive your body of rest. Remembering that the focus is on max effort, there’s no need to rush recovery.
Many people favor work-to-rest ratios of 1:2 — 30 seconds of high-intensity work followed by 60 seconds of rest, for example. But what’s known about energy systems suggests that it may be more worth your while to aim for a ratio closer to 1:5, or 30 seconds of rest followed by 150 seconds of recovery. Researchers at the University of Western Ontario in Canada found that subjects who performed four to six 30-second sprints with four minutes of rest after each sprint lost twice the fat of a steady-state group — a ratio of 1:8.
HIIT+ Don’t be in a rush to dive into that next interval. Instead, focus on giving a max effort on every single sprint.
2. Upper-Body HIIT
Though the majority of the research has revolved around running or cycling, new research published in the Journal of Strength and Conditioning Research has shown that a tussle with the battling ropes — 15-second work intervals followed by 45 seconds of rest — held benefits similar to the lower-body activities.
HIIT+ With upper-body HIIT, your arms and delts may feel the burn, but your lungs won’t be missed either. Battling ropes, boxing, hand cycling or even combo activities like the Airdyne bike will provide a metabolic boost akin to sprinting.
[Read More: 5 Quick Ways to Challenge Your Pull-Up]
3. HIIT-Specific Supplements
Short, explosive bouts of activity focus mainly on the phosphagen energy system, which relies on the chemical reactions of adenosine triphosphate and creatine phosphate. This produces energy at a very high rate for anywhere from six to 30 seconds. After that, other energy systems start to take over.
During your bouts of recovery, your phosphagen stores are recuperating. And if more creatine is available, this fuel is easier to synthesize, keeping you training faster and harder through each interval. As your intervals progress, your muscles also start to fatigue through other mechanisms, such as the accumulation of lactic acid. This can be buffered through the ingestion of beta-alanine. Caffeine has been shown to acutely increase strength, delay fatigue and blunt the pain associated with high-intensity exercise.
HIIT+ Make sure that you take in three to five grams of creatine and two to three grams of beta-alanine 30 minutes before your intervals. Adding a 200- to 300-milligram dose of caffeine anhydrous can help you push through your late intervals.
4. Be Exclusive
With low-intensity cardio, a familiar practice is to perform it following your weight work. This is ideal because your body will tap into fat faster in the absence of glycogen (which you left in the weight room). But HIIT, done right, is not the type of training that likes to share space with others. Because it places such a high demand on your body, joints and nervous system, HIIT is best done as an exclusive workout.
HIIT+ If you want to run faster or train harder on every one of your intervals, schedule your HIIT on a day when you are not training weights. Also, allow at least 48 to 72 hours before your next HIIT session.
5. Food Prep
LISS advocates who use it to shed weight like to do it — at least on occasion — on an empty stomach because, again, the glycogen-depleted state that your body is in upon waking makes for a more favorable fat-burning environment.
But this also can eat away at valuable, hard-earned muscle tissue because fat stores are not easily converted to fuel by the body. If you’re doing HIIT, however, you’re likely more concerned with preserving and/or building muscle, so going on empty is probably not advisable. Also, the absence of nutrients can result in you hitting the wall faster than you had planned, leaving your max-effort work looking sub-spectacular.
HIIT+ Don’t do HIIT on an empty stomach. Try to get at least one whole-food meal in ahead of your workout, or, if you must train early, take down about 10 grams of branched-chain amino acid for fuel and to aid in muscle preservation.

8 Tasty Tips on cutting carbohydrates from your diet

Cutting back on carbohydrates can help you lose weight, but that’s not to say you need to eliminate carbohydrates completely. Instead, focus on carbohydrates in nutrient-dense foods such as vegetables, low-glycemic fruits like berries, dairy, nuts and in controlled portions of beans and grains.

Try to eliminate refined and processed carbohydrates found in packaged cookies, crackers, candy, baked goods, white rice, bread and pasta. Here are some tasty ideas to help you stay in control and get more variety without blowing your carbohydrate budget:

 

8 Tasty Tips on cutting carbohydrates from your diet

1. Take the veggie alternative. Instead of using rice or pasta as a base for sauces, curries and other dishes, use shredded lettuce or cabbage, mung bean sprouts, grated raw zucchini or daikon radish.
2. Pass on the pasta. Have spaghetti squash or shirataki noodles (made from soybeans and a non-starchy yam) in lieu of pasta.
3. Raw is good. Eat carrots raw instead of cooked; cooking increases the carbohydrate content.
4. Ripening raises carbs. Certain fruits are lower in carbs before they’re fully ripe. A few slices of a green pear make a tart addition to a tossed salad without adding too many carbohydrates. Grated green papaya makes a delicious slaw dressed with rice vinegar and sesame oil.
5 Try flatbreads. Some whole-grain flatbreads are high in fiber and relatively low in net carbohydrates (which are calculated by subtracting grams of dietary fiber and grams of sugar alcohol from total carbohydrates on a nutrition label), making them a good choice for open-face sandwiches. Scandinavian bran crisps are even lower in carbs.
6. Make your own muesli or granola. Use rolled oats (give them a few pulses in a food processor), chopped nuts and seeds and ground flaxseed. Serve a half-cup portion with plain whole milk or Greek yogurt, some berries or half a chopped-up apple.
7. Add fiber. Sprinkle small portions of barley, bulgur, buckwheat, wheat berries or wild rice onto salads or soups for a texture and fiber treat without much carb impact.
8. Go for soy. Make chili and similar dishes with black soybeans. A half-cup of cooked beans contains only one gram of net carbs, compared with almost 13 grams for regular black beans.
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Lemon water for health and weight loss

11 Benefits of Lemon Water

1. Gives your immune system a boost.

Lemon juice is full of Vitamin C. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why it is  recommended popping extra vitamin C during especially stressful days or when ill.

2. Excellent source of potassium.

lemons are high in potassium, good for heart health, as well as brain and nerve function.

3. Aids digestion.

Lemon juice encourages healthy digestion. It also helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis.  Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

7. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine.

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

Weight Watchers for weight loss? Yeah right!

Its that time of year, Lets get fit, lets do this!
In the words of Eddie Murphy Nutty Professor, ” YES I CAN”.
Where do I start, umm I know diet club, weight watchers or slimming world !! Yes eureka! Ill be slim in no time.
As if! Diet clubs don’t work. If they did we wouldn’t have an obesity epidemic would we? 
No we wouldn’t! We would all be slim, confident and a healthy weight, fitting into our size 6 jeans. Wouldn’t we ?
Reason 1 why they don’t work:
They couldn’t care less about you! They just want your money!


Susie Orbach – a provocative British psychoanalyst, onetime therapist of Princess Diana, and current adviser to the Dove Campaign for Real Beauty, talks with Arianne Cohen of Marie Claire magazine about how Weight Watchers make their money – from the 97% OF PEOPLE WHO KEEP HAVING TO COME BACK BECAUSE THEY NOW WEIGH MORE THAN WHEN THEY STARTED!Susie writes: “If dieting worked, you’d only have to do it once. Weight Watchers, like most diet companies, depends on repeat customers.” (Source: WebMD)Weight Watchers is just like taking £21.45 on average out of your purse (plus whatever other fees there are weekly) and flushing it down the toilet. True story.Another source states that WW has a 16% success rate over a 5 year period. So for every 100 people attending WW – 84% of those people will end up fatter than they were before. 84% !!!! Will end up fatter!Reason 2: Weight Watchers or slimming world causes compulsive eating

Wait a minute – what’s compulsive eating? Well, there are lots of definitions but for me – compulsive eating is eating in response to a set of rules instead of in response to hunger. Eating to a set of rules which you then BREAK and dive head first into a case of the “fuck it’s” – I’ll start again on Monday (and skip the weigh in this week too…). Binge eating. Rules. Broken. Binge. Weight gain and a complete mental breakdown!

Reason 3: Weight Watchers branded food choices are full of nonsense and do NOT teach you about how to eat for health.

Example: Weight Watchers Ice Cream. Weight Watchers Chocolate Cookie Bars. Weight Watchers BREAD(which by the way is just a smaller loaf with a larger price tag!).

Instead of being taught about real food – you’re subjected to tables full of WW BRANDED SHITE which you then feel you HAVE to buy – because it takes the pain of counting points away – they’ve already done it for you. So you’re paying extra for a loaf of bread, just because you’re too lazy to count the WW points a slice of white processed bread by a cheaper brand already contains? Nice…

Do these foods make you healthier? NO. Do these foods teach you how to eat to lose weight? NO. You should be educated on what to eat, when and why. Not fed lies and more lies regarding weight watchers own branded foods, which by the way I highly doubt will lose you any weight, but isn’t that the reason you are there for in the first place ?

Reason 4: Weight Watchers is HUMILIATING you in front of other women.You turn up to class each week to stand in a queue in front of other women (and men) to stand on a set of scales and let yourself be defined by a NUMBER. Yes, a number. You lose 1lb this week and you think you’re a failure! Do you know what 1 pound of fat looks like??? That’s not a failure homegirl – that’s a success – pat yourself on the back lady! But what if you’ve put a pound on? What happens then? HUMILIATION. Complete confusion as to why you have put weight ON when you followed the plan meticulously. What happens then?1. THIS ISN’T WORKING I’M DONE WITH THIS DIET
2. PUT MORE WEIGHT ON.Reason 5: Weight Watchers is a crutch that wants your money and doesn’t want to see you succeed. Diets don’t work for long term weight loss success. When does the cycle end? When do you stop using them as a crutch to support your NEED for fitting in? Nobody should ever have to lean on someone for long term weight loss success. Diets like Weight Watchers allow you to lose weight – but don’t allow you to change your eating habits for good to SUSTAIN your weight loss. They do not teach you mindset for weight loss or support your emotional needs either. I don’t know about you – but I eat depending on my emotions – now HOW ON EARTH can I do this whilst I count points?

Want to learn step by step about what DOES work and how to eat for health? I want to teach you how NOT to define yourself by the scales. The number on the scales does not tell you how many friends you have, how amazing your family is, how you feel that particular day, how you look, or the person you are. If you want to know more drop me a message, call or text:)

James
07961140174
james@jmfitness.co.uk