Do you suffer from Semi-somnia

I hope you are all well. I really don't know where this year is going, I cannot believe we are heading into September next week. Now as scary as this might sound we will soon be thinking about Christmas (I know I have not even been on holiday yet!!). If you would like to get in trim before Christmas why not check out one of my classes or even have a couple of personal training sessions, that Little Black Dress will soon be calling.

Exercise and Modern Living - Part 2

What Kind of Exercise?

Although any kind of physical movement requires energy (calories), the type of exercise that uses the most energy is aerobic exercise. The term "aerobic" is derived from the Greek word meaning "with oxygen." Jogging, brisk walking, swimming, biking, cross-country skiing and aerobic dancing are popular forms of aerobic exercise. Aerobic exercises use the body's large muscle groups in continuous, rhythmic, sustained movement and require oxygen for the production of energy.

When oxygen is combined with food (which can come from stored fat) energy is produced to power the body's musculature. The longer you move aerobically, the more energy needed and the more calories used. Regular aerobic exercise will improve your cardiorespiratory endurance, the ability of your heart, lungs, blood vessels and associated tissues to use oxygen to produce energy needed for activity. You'll build a healthier body while getting rid of excess body fat.

In addition to the aerobic exercise, supplement your program with muscle strengthening and stretching exercises. The stronger your muscles, the longer you will be able to keep going during aerobic activity, and the less chance of injury.

How Much? How Often?

Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20-40 minutes. If you need to lose a large amount of weight, you may want to do your aerobic workout five times a week.

It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase.

The Benefits of Exercise in a Weight Control Program

The benefits of exercise are many, from producing physically fit bodies to providing an outlet for fun and socialization. When added to a weight control program these benefits take on increased significance.

We already have noted that proper exercise can help control weight by burning excess body fat. It also has two other body-trimming advantages 1) exercise builds muscle tissue and muscle uses calories up at a faster rate than body fat; and 2) exercise helps reduce inches and a firm, lean body looks slimmer even if your weight remains the same.

Remember, fat does not "turn into" muscle, as is often believed. Fat and muscle are two entirely different substances and one cannot become the other. However, muscle does use calories at a faster rate than fat which directly affects your body's metabolic rate or energy requirement. Your basal metabolic rate (BMR) is the amount of energy required to sustain the body's functions at rest and it depends on your age, sex, body size, genes and body composition. People with high levels of muscle tend to have higher BMRs and use more calories in the resting stage.

Do you suffer from semi-somnia?

Do you have a stressful lifestyle, have fitful or disturbed sleep? Then you could be one of the 30 million people in Britain who suffer from a condition called 'semi-somnia'

Dr Neil Stanley a sleep expert identified the epidemic saying "a large number of people are without realising it, battling with low grade exhaustion due to a combination of lack of sleep or poor quality sleep"

Semi-somnia shares symptoms similar to chronic insomnia but they are generally milder. Insomniacs generally take 30 minutes to get to sleep, will wake up frequently during the night, for periods of more than 3 weeks, semi-somniacs experience those problems or simply do not sleep long enough because of their demanding lifestyles.

We now all have busy lifestyles, everything is 24/7, we tend to have busier jobs, working longer hours, all of these factors make it harder for us to switch off and get a good nights sleep.

4 out of 10 people who were surveyed by Dr Stanley said they reduced the amount of time they slept so that they could cram in more into their day.

The research that he has just completed found that 43% of people generally slept badly most nights and a third of people who visit the doctor complain to them about sleep.

The long term effects of lack of sleep can be serious, we are at risk of heart disease and stroke, depression, obesity and type 2 diabetes.

To read more about how to identify if you are suffer from semi-somnia and what you can do about it click here to find out more

It is your last chance to save £50 on Personal Training Sessions. Check out the details below.

Well I did tell you last week that I would be making sure my newsletter subscribers got the best offers. Well I have one for you. 5 personal training sessions for £100. - saving you £50 on the normal price. I won't be offering this anywhere else, you won't find it on my website and it's only available until the end of August.

If you would like to get my health and fitness newsletter every week please feel free to sign up, it's free to join, as well as health and fitness news you will get discounts on personal training and pilates

I hope you all have a good week and enjoy the last of the summer sun.

Take care for now

Jo x

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Are the contents of your childs lunch box a possible cause of cancer?

I hope you all have been enjoying the lovely sunshine we have had recently, at long last summer has come back (I have probably jinked it now by saying that).

Obesity

Unfortunately our nation is getting fatter. 1 in 4 adults are currently obese and this figure is not getting any better. It is one of Britain's biggest health problems. Being obese can cause a number of health problems including diabetes, heart disease, stroke, high blood pressure, infertility and depression. Obesity also contributes to one third of cancers of the colon, breast, kidney and stomach.

The best way to help reduce obesity is to reduce calorie intake and increase physical activity, it really is that simple and not rocket science. Just by making small changes to your diet and getting active will help reduce your waist line. Obesity is also becoming a major problem among children.

Children don't tend to do as much sport at school and have a tendency to sit and play computer games or watch television more than they did in the past. I remember when I was younger I was either out on my bike, playing with friends and running around all over the place it's no wonder we were a lot fitter in 'my generation'

Children risk cancer by eating salami and ham, warns charity

I read in the news today (The Guardian) that giving processed ham and other processed meats to children can increase the risk of cancer. The World Cancer Research Fund claims that if children get into unhealthy eating habits when they are younger they run the risk of developing cancer in later life. I do think there needs to be more research into this but it is good to be aware. Trying to eat as natural as possible is the best way. Even though it is not always easy it is best to try and make all your own foods so you know exactly what goes into it.

Exercise and Modern Living

One thing is certain most people do not get enough exercise in their ordinary daily routines. With all of the advances of modern technology they have made life easier, more comfortable and much less physically demanding. Our bodies need activity, especially if they are carrying around too much fat. There are two main ways to increase the number of calories you expend:

Start a regular exercise program if you do not have one already. Increase the amount of physical activity in your daily routine.

The best way to control your weight is a combination of the above. The sum total of calories used over time will help regulate your weight as well as keep you physically fit.

Before looking at what kind of regular exercise program is best, let's look at how you can increase the amount of physical activity in your daily routine.

• Gardening on weekends and house work can be considered an extra bonus to getting more active.
• Walk to your shop instead of using the car. When doing your weekly shopping park a far as possible from the door and walk. Park several streets from the office and walk the rest of the way. Walk up the stairs instead of using the lift; start with one flight of steps and gradually increase.
• Change your attitude toward movement. Instead of considering an extra little walk or trip to the files an annoyance, look upon it as an added fitness boost. Look for opportunities to use your body. Bend, stretch, reach, move, lift and carry.

These little changes do have an effect. Alone, each does not burn a huge amount of calories but when added together they can result in a sizable amount of energy used over the course of the day. Part 2 to follow next week.


Take care for now.

Jo x

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Beat the Credit Crunch with BodySculpt Fitness

Credit Crunch

Some of you may have to be giving up your gym memberships due to the credit crunch. That is why I got made redundant from my last job, most people see their gym memberships as a luxury not a necessity and they are the first things to go.

That's the good thing about local community fitness classes. There are no membership fees and you pay as you go rather than paying monthly. Why not check out my fitness classes page and try out a class, or why not get together with a friend and have a couple of personal training sessions (discounted when working out with a buddy).

We all need to keep fit and healthy. Having a strong body helps ward off any diseases. It also makes us feel good.

Talking about warding off diseases make sure you keep yourself well so that you do not pick up Swine Flu. Common symptoms of swine flu are a fever, sore throat, diarrhoea, headache and a dry cough. It is like having normal flu but you just feel worse. Check out the NHS swine flu page for further details and for general information.

Osteoporosis and Exercising

Osteoporosis is a loss of bone density which can cause bones to become brittle and this can make them prone to fracture. If you are over the age of 35 you start to lose a minute amount of bone mass each year. Smoking, excessive alcohol intake, poor nutrition and lack of exercise can affect bone density as well as the ageing process. To help or prevent osteoporosis you need to improve or maintain aerobic fitness, strength and posture. Working on your core stability and balance will reduce the risk of falls.

Weight bearing aerobic exercise is beneficial as it helps slow down osteoporosis. Strength training is also beneficial, if you have not done strength training before you should start with resistance bands and then progress to free weights. Stretching on a regular basis should also be carried out. It help keeps the body flexible.

Combat Food Cravings

Why do we get cravings?

Sometimes we just eat because we are bored or anxious or maybe it's just because we have got into a habit. To help fend off these feelings try to change your activity or keep yourself busy.

If you notice that the craving is always linked to a certain activity (such as reading or watching television), try changing your routine -- go for a walk, talk on the phone or just wait it out for 15 minutes. Very often you'll find that the craving has lost a lot of its strength by the time the waiting period is up.

Sometimes cravings for food can be a message that we are actually dehydrated. Most of us are actually under-hydrated most of the time. Try drinking a couple of glasses of water and then wait a few minutes to see if the craving wears off.

If you crave sugary foods this could be linked to low levels of serotonin and endorphins. If this applies to you, a diet higher in protein and high-quality fats may help. Try eliminating refined flours, sugar and alcohol. These play havoc with your blood sugar and set you up for cravings, whereas protein, fat and fibre will tend to keep blood sugar levels more even and help keep cravings at bay.

If you crave fatty foods your body could be telling you that you are low in essential fatty acids. Try eating more fish, or supplementing your diet with fish oil or flaxseed oil.

Save £50 on Personal Training Sessions

Well I did tell you last week that I would be making sure my newsletter subscribers got the best offers. Well I have one for you. 5 personal training sessions for £100. - saving you £50 on the normal price. I won't be offering this anywhere else, you won't find it on my website and it's only available until the end of August.

To find out more or to book your sessions call me on 07979 051 247

Follow me on Twitter

Do any of you use Twitter? For those who haven't got a clue what I am talking about, Twitter is a free social networking site that simply asks the question 'What am I doing?'

I've recently signed up and have started 'tweeting' it's a great way of keeping in touch, I find it very useful for sending out bits and bobs of fitness info that I wouldn't normally include in a newsletter or put on my website.

If you would like to 'follow' me I can be found at twitter.com/jomonk09

Health and Fitness Newsletter

I've now added a health and fitness newsletter to my website. If you would like to get no nonsense health and fitness advice to your inbox then please sign up.

I will send you information on how you can

• Boost your energy
• Lose weight
• Sleep better
• Look Younger
• Get fit & fabulous
• Tone up
• Eat the right foods

I'll also send you all sorts of other tips on living a healthy and active lifestyle.

My email is sent every Thursday and is completely free and I will never pass your email address onto any 3rd parties because I simply value your privacy way too much,

Sign up to my health and fitness newsletter here

I look forward to chatting with you

Jo
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