A Christmas Bulletin

Energy Bulletin


It's funny that even though I've been living in Australia for over 15 years, I still am not used to the idea of having Christmas in summer. It's just not right I tells ya.

I mean Christmas for me growing up was going to school when it's minus15 and still dark outside and then coming home at 3:30 pm and its dark again already but now a balmy minus 10.

Ahhh Christmas, lol.

With these wonderful images of a real Christmas running through my head I thought I would cover a few ideas that I've either had, seen or borrowed over the last few weeks on 'Surviving the Holidays'.

Let's face it, it can be a struggle. So here are a few tips that might help.

# 10 Try and keep up with your regular fitness routine as much as possible. Remember it doesn't have to be exactly the same and in fact the more it differs the better. Heck you can simply throw in one of the 6 minute workouts from previous bulletins. What we are looking to do here is make sure that the Energy Intake doesn't out balance your Energy Expenditure because we know what that means don't we...? Stored Body Fat!

# 9 Take advantage of your extra time and leave the technology alone for a while. I mean would it kill you to stick the TV. remote away for a week or two. I know, I know, it probably would but how about taking the stairs rather than the lift or try carrying your shopping bags rather than pushing them to your car if there aren’t too many. That's a big plus for the Energy Expenditure category.

# 8 Do not miss a meal or fast just because you know you are going to a Christmas dinner. This is exactly the opposite of what you should be doing. The best thing would be to ensure you've had a good breakfast and a reasonable lunch. This way you're far less likely to overeat. Say it with me. 'Binge eating is Baaaad!'

# 7 Make sure you eat a reasonable amount of protein at each meal throughout the day. There are enzymes in protein that will tell you when you are satiated so the tendency is to not eat as much. Protein is also a slow release energy source so again the tendency to overeat won't be as bad. Another benefit is that it takes more energy to digest protein than carbohydrates so chalk another up for Energy Expenditure.

# 6 If the big meal is unavoidable and let's face it some of us look forward to it all year, then workout a damage control plan. A great idea is to do a little exercise right before and then again about an hour after you eat. Can't do both? Then just one will have to do. I'm not saying you need to go out and thrash yourself but a 20 minute walk is easy and you could ask for some company if you're at a party. Even better still if you’re away on holiday see the sights.

# 5 If you're one of those people who tends to look after everyone else first, then listen closely. There is a very good reason why you are asked to fit your oxygen mask on a plane first even before your child. If you are running on empty because you haven't eaten, slept, taken a break or all of the above then you are going to be less effective and more irritable than if you had just taken a moment to chill. If you have been working your fingers to the bone in the kitchen or just running yourself ragged organising the family then do yourself and everyone around you a favour and take an hour out of your day just for you. Read a book, go for a walk or get a massage. You'll be far more productive and happy for it.

# 4 When all is said and done you will need to get back on track. Don't wait to call up your trainer after the holidays or just imagine that things will get back to normal in the New Year if you're having a break. A habit is often completely broken or formed within a two week period. Book your Jan session with your trainer now not later. If you train on your own then write in your two weeks worth of training from Jan 2nd to 16th. Not then... Now. Go on... right now! I'll wait for you ;o)

# 3 Did you cheat? If so it’s best to remember that it wasn’t only yourself who lost out but your family also. If you cheated then I give you permission to slap yourself silly. You'd do well to have a good hard think about your health and fitness intentions.

# 2 Be careful and watchful with the alcohol. No brainer right? Now I love a beer as much as the next fella, actually sometimes even more but you have to realise that it is a pure energy bomb. The calories in a bottle of beer or a glass of wine are immense but your body doesn't register them as food. This equates to you still eating the same amount, regardless of what or how much you had to drink. Energy In, Energy In and then some more Energy In. To burn off 4 glasses of wine you would on average need to run 10 laps of a large footy field. I'm only guessing here but that’s probably quite a few more laps of the oval than you'd rather do. Another good idea with alcohol is don't top up a half empty (or half full) glass. It's very easy to 'accidentally' have more than you intended.

# 1 Set some time away for some goal setting. I know, everywhere you turn and everywhere you look people are telling you to write out your goals and that “those who fail to plan, plan to fail”. The reason why so many people tell you to do it is because it works but you can't just think it, you gotta ink it. Get it down on paper. If you don't really like the whole goal setting thing or it's just that you haven't done it before then keep it real simple. Spend 15 minutes. Write down 3 things you would like to achieve in '08 Then write down three things that you will have to do for each to make it happen.

For example: I want to lose 15 kg.
A) I will need to exercise a minimum of 3 x per wk.
B) I will need to start packing my lunch for work instead of eating out.
C) I will need to limit my knock off drinks with the guys/gals to Fridays only.

Once that is done... Nay, the second that is done then take action. Book your training sessions in your diary as above or call up a Personal Trainer and make the first booking... Now! Been here before haven't we. Next, hop on your computer and in big bold writing on a Word doc write out PACK YOUR LUNCH BEFORE DINNER. Print it out and now stick it on the fridge. Thirdly let the crew at work know that you are serious about your health and you need their help. Friday's only.

Merry Christmas everyone,

duncan

Another 6 minute workout

Energy Bulletin


A few weeks back, actually about 6, we ran through the idea that you could always find the time to exercise. I told you that all excuses are equal and that only the lazy, not the busy find constant excuses not to exercise.

Actually I didn't really say that but I should have ;o)

It has actually been very interesting getting the feedback from that Energy Bulletin. One lady actually called me to ask what she was doing wrong because it took her nearly 20 minutes to get through the entire sequence. After running through the routine with her I told her that she had done nothing wrong except left it a little too long between exercise sessions. Like 10 years too long. I asked her to keep working away and to time each session to measure her improvement.

Would you believe as of last Monday she had reduced her time down to 9 minutes and 22 seconds. That's a huge improvement over a very short space of time. It's not quite 6 minutes but my guess is that after completing this next 4-6 week challenge she will be able to squeeze another few minutes off her time, no worries at all.

Are you ready for another 6 minute (or so) workout? Here it is.

Warm up by going for a 3 minute walk. I want you to time yourself and walk As Fast As You Can. Don't run mind. Hard, eh?

Warmer? If not do one more round.

Now, here we go.

Round 1

Star Jumps x 20 (low impact version is alternate toe taps, L & R count as one)
Squats x 15
Star Jumps x 15
Push ups x 15
Star Jumps x 10
Lunges x 15 (L & R)
Star Jumps x 5
Crunches x 15

You have 8.32 seconds to grab a drink, quickly now... then,

Round 2

Knees Up x 20 (R elbow to L knee and then L elbow to R Knee = 1 Rep)
Squats x 10
Knees Up x 15
Push ups x 10
Knees Up x 10
Lunges x 10 (L & R)
Knees Up x 5
Crunches x 10

Having practiced the water pit stop you only need 6.9 seconds this time...

Round 3

X-country Ski x 20 (Alternate L & R foot forward and back in a hoping scissor action keeping weight even on both feet when you land, if you can't hop you can alternate heels forward for low impact)
Squats x 5
X-country Ski x 15
Push ups x 5
X-country Ski x 10
Lunges x 5 (L & R)
X-country Ski x 5
Crunches x 5

Finish...

What was your time? Record it and try and better it next time.

Try this Mon-Wed and Fri for 4 weeks.

E mail me your results as you go.

duncan

Cardio VS Strength Training

Welcome to another weekly... Energy Bulletin



There are many different ways to get your body into shape. Most of these methods of exercise are classified into two groups. These groups are classified as cardiovascular (cardio) training and strength training. Cardio and strength training are very different yet closely related activities.

Cardio or endurance based (aerobic) training in such forms as walking, running, bike riding or swimming, to name the more popular varieties, can assist you by; burning extra calories for weight loss, improving heart function, reducing cholesterol, improving recovery after exercise, reducing your risk of diabetes and other diseases as well as improve your ability to deal with stress, which we all of course suffer from time to time.

Strength training also comes in a variety of forms. Free weights and body weight training such as push ups and lunges are two of the more popular styles of resistance training.

Note -Vibration Training is of course a great adjunct to both these methods as in can be incorporated easily with both methods thereby further enhancing results through improved muscular contraction.

Strength training is used of course to assist the body in building lean muscle. This building of muscle can have many different benefits to your health and sporting performance. Some of these benefits include; developing strength, enhancing immune function, maintaining or improving muscle mass, increasing bone density, improving movement function and joint stability as well as increasing your metabolic rate or energy burned which correlates to improved body composition. I.e. looking better naked in a mirror, very important ;o)

What a lot of people don't realise however is that sometimes these two different aspects of conditioning and exercise can have opposing effects on the body. Prolonged endurance training for example can actually depress the immune system, cause muscle mass to reduce thereby decreasing metabolism as well as possibly cause a range of skeletal and joint imbalances through the high repetition of movement that accompanies prolonged exercise such as running or cycling. (I have yet to meet a runner without a least a few niggling injuries)

So when clients ask me which is the better method of exercise for their particular circumstance, be it weight loss or sports performance, I'll always answer the same, "Both of course".

Any great fitness program will have a good blend of cardio and resistance training. Where cardio may reduce muscle mass, a strong resistance style program will increase it. While resistance training is great for building your biceps, a cardio program will do the same thing for your heart.

A question that I often hear is "Cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than resistance training, so is it just a waste of gym time to add strength training to your workout?"

The simple answer is "No." Working your muscles as well as your heart and lungs can improve your health and help you drop clothes size or improve your fitness much faster than cardio on its.

Research has shown time and again that regular resistance training can increase your Basal Metabolic Rate (energy burned at rest) by up to 15%. So if you're personally cooking around 2000 calories per day, that's an increase of 300 extra calories, more than a Mars bar, burned every single day.

As with anything in our lives it is important to find the balance that works for you. Find time for both resistance and cardio training and you'll discover that your results will come far more quickly and you'll be much more likely to maintain those hard earned gains.


duncan