Category: General Info

December 20, 2012 Suzie

Below is a section from my ebook Empower – Lifestyle Upgrade. It is important to be aware that we are faced with real health factors and risks, and to understand what each one means. The conditions below are just a sample and it is important to remember that these conditions affect men as well.

If you have any questions or problems regarding your health please seek medical advice.

 

 

 

Health factors and risks facing women
 •    Heart disease – refers to problems and conditions of the heart and arteries
•    Breast cancer  – cancer originating from breast tissue
•    Cervical cancer  – cancer in the cervix uteri or cervical area
•    Polycystic ovary syndrome – characterised by are irregular or absent periods, acne, obesity and excess hair growth. Women with PCOS do not ovulate; they are also at higher risk of high blood pressure, diabetes, cancer of the uterus and heart disease. Much of the risk can be reversed with exercise and weight loss
•    Thyroid problems – The thyroid gland produces thyroid hormones, which regulate the body’s metabolism. These hormones are important in regulating energy, body’s use of other hormones and vitamins, and the growth and maturation of body tissues. Diseases of the thyroid gland result in either the production of too much (overactive thyroid disease or hyperthyroidism), too little (underactive thyroid disease or hypothyroidism)
•    Adrenal fatigue – when the adrenal glands function, but not at their optimal level. Commonly associated with intense or chronic stress, it can also arise during or after acute or chronic infections, especially respiratory infections such as influenza, bronchitis or pneumonia. This fatigue is not relieved by sleep. You may look and act normal while experiencing adrenal fatigue and may not have any obvious signs of physical illness, however you may live with a general sense of unwell, tiredness or “dark” feelings.
•    Stress – individual experience. Can be caused by external (e.g. family, work) or internal (putting pressure on oneself) factors. Chronic stress can lead to health problems (i.e. depression, high blood pressure, lethargy etc.)
•    Diabetes – Type I or Type II (high lifestyle risk factors) a disease where you are unable to use your body’s glucose for energy. Insulin is needed to use glucose, diabetes results when insulin is either not produced or cannot be used by the body.
•    High cholesterol – cholesterol is a waxy substance produced by the liver. Some cholesterol is needed for hormone and cell function, but too much can cause clogging in your arteries. Subsequent health problems can include angina, heart attack or stroke
•    High blood pressure – the size and condition of your arteries, combined with the amount of blood pumped by your heart determines your blood pressure. When your arteries are narrow (clogging) the heart has to work that much harder to get the same amount of blood throughout the body. Uncontrolled high blood pressure can overload the heart and blood vessels and speed up the artery clogging process.
•    Obesity– where excess body fat has accumulated to the point of causing health problems.

 

Please help increase the awareness of these health risks by sharing this post using the share buttons  🙂

 

December 17, 2012 Suzie

I love bringing fitness classes to the workplace. It’s a fantastic way to work exercise and ‘you’ time into your day. It’s super convenient, affordable and a LOT of fun!

Move and stretch your body, be motivated, break up your work day, save  your precious personal time by training at work.

For more information on corporate fitness click here 

If you have any questions about how you can bring fitness to your workplace please feel free to send an email via the contact page 

 

 

For some inspiration check out some of my photos from classes via my facebook page here

 

December 11, 2012 Suzie

A lot of you are not going to be happy with this post, I fear I may crush many people’s dreams with it.

So often I’ve heard people tell me they want a 6 pack, it’s one of the most common goals bar weight loss at the gym. The problem is that many will never achieve this goal. Sad but true.

It’s fantastic to have goals to work  towards. Some of you may achieve them easier than others (yes genes do have an impact on some people’s results) but it doesn’t mean give up, just understand that it may take a while!

Firstly let me explain the make up of the core region, it does not only consist of the washboard layer on top.

1. Transverse abdominis – your ‘inner unit’ a band-like muscle which wraps around your stomach through to your back. strengthening this part of the core will increase core strength, stability and have a drawing in effect (yay flat tummy!)

2. Internal & External obliques – these muscles are responsible for all your rotating movements. They run up and down from your ribcage to your pelvis and can be targeted with side exercises i.e side plank/bend

3. Rectus abdominis – your aesthetic part of your ‘6 pack’ region running from your ribs down to your pubic bone. It is the top layer of the core region.

4. Pelvic floor muscles – often overlooked as part of the core it is actually a very important part. a sling like group of muscles from the front of your pubis to the back, responsible for supporting your organs and continence.

Ok so by looking at that you’ll understand that there’s a lot more muscles to consider in the core area. All play a part if you want the 6 pack.

If this is the goal you’re chasing I would highly recommend you start working from the inside out. Figure out what activating your pelvic floor muscles feels like (see my article on pelvic floors) and start here. Then work your way to the transverse abdominis, I rate this as one of the most important set of muscles in the body, it is responsible for a lot more than you realise. You use it more often than you think, you couldn’t stand up without these muscles. They’re working all the time, while you stand, walk, squat, sit upright, bend, pick things up, push things, grab things – you use it all the time! By strengthening these muscles you are not only increasing your ability to do things with ease but you are also flattening your stomach.

Next comes the obliques finally followed by your rectus abdominis. It’s important to strengthen the whole core region, if you were to only work the top layer by doing crunches and sit ups etc. it will create a shortening effect and may affect your posture. Without working the inner core you may only be creating a balloon effect, where you do not flatten your stomach you simply harden what you’ve got and have a puffed out appearance.

Now that you understand the core and how it is made up and how it functions I need to tell you something… The 6 pack is incredibly hard to achieve and maintain. I’m sorry, here is the next blow… it pretty much comes down to diet.

Why? Imagine your body fat on your stomach like a backpack, you can strengthen and feel great but unless you take the back pack off you’re never going to see the muscles underneath.

Now don’t feel defeated, if it is a 6 pack that you want and you are determined to do it, then go for it! Here’s how:

1. Don’t just do core exercises, you are better off by doing big bang for your buck heavy exercises where the core is working hard i.e dead lift, chin up, push ups, than by doing a zillion crunches. These exercises are also condusive to weight loss as you are using more muscles, burning more fat and putting on lean muscle. From there you work on your core from the inside out, starting with the transverse abdominus, internal and external obliques and then finally the rectus abdominus. There are loads of core exercises that target these muscles, you want to focus on quality and in conjunction with bigger exercises.

2. Look at your nutrition. If you want a 6 pack depending on your size and weight and body composition you may need to lose a serious amount of body fat. Notice how I didn’t say weight?? You shouldn’t care about weight you should care about your body fat percentage. I’ve seen slim girls that are over 35% body fat. Good nutrition with structured exercise is key to dropping body fat and revealing your abs.

3. Seek help from a professional. Don’t waste time guessing, get expert advice on how to achieve your goals quickly and safely. It may cost you money but it will help you achieve your goals.

So there you have it. The core is such a cool group of muscles that work without you knowing a lot of the time. The look of a  firm set of abs isn’t bad either 😉 (thank you Ryan Reynolds!!)

 

If you have any questions or a topic you would like explored please send a quick email here

 

November 28, 2012 Suzie

Any client who has ever worked with me will agree that I’m a fan of incidental and a big pusher for it.

What is incidental exercise? Well it’s like the name suggests it is the type of exercise that is part of another activity. It is not so much structured exercise as it is increasing your activity or increasing the intensity of the activity by doing something extra.

Everyone has done the old cliches “use the stairs instead of the lift/escalator, get off at a stop before your usual one etc.”Let me share some of my favourites and throw in some random ones for you.

Instead of incidental exercise I am going to call them opportunities to increase activity/exercise. Let me cover the most obvious ones first

1. Cleaning the house – dynamite opportunity for incidental exercise. Give your house a thorough clean and use all the muscles in your body. I’m talking scrubbing, dusting whilst shaking the booty, polishing and moving the couches to clean under them.

2. Washing the car is one of my favourites. I like to time myself to get that competitive edge. Include lots of squatting, bending, reaching, scrubbing, wiping – it covers your whole body!

Let’s get a little more creative

3. The clothes line booty shaper – Include squats when you are hanging the washing out. Squat down to pick up the item and come onto your toes as you peg to give your calves a wake up call. Try it single legged for extra intensity.

4. The random toilet workout – Now this sounds a little weird but going to the toilet is one of the best opportunities to fit in extra exercise. When you get up to go to the toilet, include a set of squats in the cubicle, nobody can see you or know what you’re doing so no need to feel self conscious at the work place.

5.Sneaky holds – if you’re stuck in a long meeting, or sitting down for a long period of time, start flexing and doing isometric holds of your muscles. These aren’t as obvious as jiggling your legs under the table and making those around you feel anxious. As an example, squeeze your bum really tight, now hold, hold and keep on holding for about 30 seconds or so, let go and repeat. you can do these for your quads, hamstrings, core and nobody will know the difference. These holds are stimulating the muscles and the tension is making them work.

6. Kitchen workout station – When waiting in the kitchen for something to cook,work sets of push ups against the bench into the process. Now of course you have to be careful with whats on the bench, i’m not suggesting you play around near hot surfaces or sharp utensils. hands on the bench, keep straight body, standing on your toes and bringing your chest in towards the bench then push up, keep good posture. To increase intensity go slower and increase repetitions. This one is particularly useful if you are going to the kitchen for a snack or something that isn’t too healthy. Before you have that snack, earn it with some exercise.

7. GET UP! – don’t underestimate the simple task of getting up. If you’re sitting down, especially on the floor it takes effort and a lot of muscles to get your body to an upright position, why not take advantage of that. Get up more often, which will also do your flexibility and muscles wonders and if appropriate sit on the floor.

8. The models walk – Now this is super old school but remember when people used to walk with a book on their head? Well let’s take a trip down memory lane and highlight the benefits. You are improving your posture, your neck muscles, using your core muscles for stability and probably having a laugh or causing other people to have a laugh at your expense. Either way it’s an interesting idea that can be revisited by today’s modern woman. (Right now i’m sitting here writing this post with a womens’ strength training book on my head, I’m certainly sitting up straight but the fact I look down at the keyboard every time I make a spelling error is causing problems!)

9. Improving pelvic floor muscles while you drive – I decided to do this one a couple of years ago, I never really paid much attention to the Pelvic Floor Muscles until I got a stern talking to by a certain physio. Now instead of dedicating valuable workout time to the cause I associate it with doing something else. I do it when I’m driving Every time i’m at a red light or stuck in traffic I make the most of my time and exercise them. Not sure how to do it? Check out my article on the importance of PFM here.

10. Taking away the convenience –  Have a look back through our history as human beings, there were nowhere near as many problems with obesity and disease as there is today. In today’s society everything is so easy, we have gadgets and services that make everything so easy we don’t have lift a finger. Except to press a button on our remotes but i’m sure in the near future technology will take that exhausting burden away from us. If you really want to increase your activity and incidental exercise take some of the easiness away. Think about what you have at home that makes your life so much easier… what can you do to give some effort back to your body and with that increase your mobility, strength and fitness.

Inspire others to exercise outside the box by sharing using the share buttons below.

Stay connected and up to date with the Reve community here

 

 Photo courtesy of Female First

November 22, 2012 Suzie

Up until two weeks ago i’m embarrassed to say it had been nearly three years since I had done a Pilates class. I have always recommended Pilates and Yoga to my clients as I truly believe they are of great benefit to the body. The only problem for me was I wasn’t good at it.  I’d tried a few classes and DVDs in the past but didn’t commit which I have always regretted.

What is Pilates?

“Pilates (or the Pilates method) is a series of over 500 mat or equipment based exercises inspired by calisthenics, yoga and ballet. Pilates improves flexibility, strength, balance and body awareness. It was introduced into America in the 1920s by physical trainer Joseph Pilates as a way to help injured athletes and dancers safely return to exercise and maintain their fitness. Since then, Pilates has been adapted to suit people in the general community.

Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because the body is moved through precise ranges of motion.” – Better Health

I frequently get asked what is the difference between Pilates and Yoga, to some people they are one in the same. This isn’t the case however. Pilates is partly inspired by Yoga but Yoga is a series of static postures (depending on what style you are performing) and Pilates puts you in unstable positions and gets you moving  throughout the exercise to challenge your body, for example in a hold position getting you to move your limbs whilst keeping the core tight and body still.

There are two types of Pilates, mat based – uses gravity and your body weight as resistance and equipment based – uses spring loaded resistance.

Last week I decided to give Pilates a chance, In the past i’d always used my work schedule as an excuse not to commit.  Like any exercise there is always going to be an excuse. I nervously set up my mat at the front of class (yep class nerd) and we started off with breathing and neutral spine positions etc. I thought oh no this is going to be a boring waste of time but then I was proved wrong. My core was challenged in a way I hadn’t pushed it…well…ever. simple exercises proved intense and I appreciated how to do small movements properly. Then all of a sudden we were doing downward dogs and push ups, hang on a second isn’t this Pilates?? Then we were told to grab a barbell and proceeded to do weighted forward squats and sumo’s! When on earth did Pilates include weights??? It was very impressive, I left feeling elongated and all muscles seemed worked out in a balanced way.

As I attended my second class I was expecting the same exercises, but everything was different. My bum muscles were worked out to a point of fist clenching pain and my obliques were rudely shocked by the surprise attack they received. As a trainer i’m always on at my clients about posture and it’s nice to go to a class where someone is telling me the same thing! Our posture is responsible for a lot of problems in our body, it’s worth the effort of getting it right.

Apart from improved posture Pilates offers a range of benefits, some of which include:

  • Improved flexibility.
  • Increased muscle strength, particularly of the abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of the body).
  • Balanced muscular strength on both sides of the body.
  • Enhanced muscular control of the back and limbs.
  • Improved stabilisation of the spine.
  • Greater awareness of posture.
  • Improved physical coordination and balance.
  • Relaxation of the shoulders, neck and upper back.
  • Safe rehabilitation of joint and spinal injuries.
  • Helps prevent musculoskeletal injuries.

I’m really happy with what i’ve experienced so far and I look forward to continuing with the classes.

Remember to always consult a health practitioner before starting any new fitness program. especially if you have pre-existing medical conditions or have not exercised in a long time

For some Pilates exercises click here

 

Photo courtesy of Act Smart Osteopathy

October 3, 2012 Suzie

Sometimes people need a slap in the face. Ok maybe not quite so violent, perhaps a little shake, when it comes to facing the facts about health.

Some people tell themselves their bad habits are fine, normal, not harmful and happy to continue. I’ve been guilty of doing it myself. Maybe your wanting or needing a wake up call….

Here’s an extract from my book Empower Lifestyle Upgrade. I encourage people to really take  their time reading this and absorbing it:

Face the facts, the truth, the reality
You may not be able to read the following page.
This page tells you the truth. I am not here to lie to you, to sell you a quick fix.
You need to be told the truth and accept it as reality.
If you are ready to read this page and absorb it, then you are ready to change.

• Your body will not change unless you put in the hard work

• You cannot spot reduce fat on your body. Once you start losing weight your body will choose where it wants to lose weight, you can strengthen and tone areas however.

• There is no such thing as ‘try’ you either ‘do’ or ‘don’t’. You MUST DO to cause change

• You cannot improve/help something you dislike (i.e. your body, yourself)

• Unhealthy eating and lack of exercise can cause you an early death. YOU CAN KILL YOURSELF…. seriously.

• No one is going to save you… you have to help yourself

• You are worth the effort

• Life is short and will wait for no one

• Life is also a precious gift to be enjoyed to the fullest

• You CAN do it. You just chose not to in the past. DO IT NOW!

If you think someone you know could benefit from reading this post, then please share the love by pressing a share button 🙂

September 11, 2012 Suzie

It’s fair to say that Winter knocked me around a bit. I had 4 infections in less than 10 weeks…..ridiculous. I would recover, stay healthy for a week and then catch another virus. I was over it to say the least.

Being sick is no fun for anyone. Being a PT I couldn’t afford to lie in bed and keep getting sick, my training and nutrition got quite shocking, set me back majorly and I was very embarrassed when I would get sick, yet again.

During my last infection I made a declaration of war… war against illness, and I meant it.

Obviously my immune system was not up to scratch, so I went on a rampage to sort it out.

First I did some research and discovered natural ways to boost immunity.

My first stop was Harvard Health Publications:

“Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Control your blood pressure.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Get regular medical screening tests for people in your age group and risk category.”

But I already did these things so I kept looking and bumped into a site called Ask Dr Sears and he enlightened me with the top 8 foods that boost your immunity

  • Vitamin C. Vitamin C tops the list of immune boosters 
  • Vitamin E.Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. 
  • Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. 
  • Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. 
  • Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. 
  • Omega-3 fatty acids.
  • Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. 
  • Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging.

From reading page after page of other sites I was able to pull out a few more tricks:

  • honey
  • green tea
  • lemon
  • ginger

After talking with a nutritionist friend of mine we decided upping my dosage of probiotic was important, which makes sense as your digestive system is related to your immune function.

So this is what I did (and still currently doing):

  • daily garlic supplement (extra dosage), plus including fresh garlic and onion into meals whenever I can (my poor family)
  • lemon squeezed into hot water first thing in the morning
  • doubling up my probiotic while i’m getting myself back on track
  • drinking green tea
  • diligently consuming multiple servings of Vitamin C through supplement and natural i.e oranges, over the day
  • taking my liquid fish oil for my omega 3 fatty acids
  • eating my veggies and fruit
  • LOTS OF WATER! I drink a lot anyway, but decided to up the efforts 😉

So far so good, no one likes getting sick, I for one am going to do whatever I can to prevent it 🙂

If you think someone else would benefit from a boosting their immune system, share this article by using the share buttons below 🙂

 *Photo coutesy of Ping Ming Health

July 19, 2012 Suzie

Don’t let your skin suffer this winter, make it smooth as silk!

We know that winter naturally draws moisture from our skin so it’s up to us to combat dull dry skin

Do you know how important our skin is?

The skin is the largest most important eliminator organ in the body and is responsible for one quarter of the body’s detoxification each day.

The skin receives one third of all the blood circulated in the body.

The skin is the last to receive nutrients in the body, yet the first to show signs of imbalance or deficiency.

What will not only improve the health of our skin, detox us and make us glow? Body brushing and a good moisturiser is the answer!

Detoxification is performed by a number of organs, glands, and transportation systems, including the skin, gut, kidneys, liver, lungs, lymphatic system, and mucous membranes. The dry brushing technique deals with detoxification of the skin, stimulating the circulation and lymphatic flow and shedding dry skin cells.

When buying a body brush, look for brushes with coarse, short bristles made from natural fibres. They can be purchased from most supermarkets, pharmacies and health stores.

For best results, brush daily. A sluggish system can lead to toxin build-up and cellulite, but committing to daily body brushing pays dividends — body brushing can eliminate nearly 500g of toxins from the body a day!

Brush your body naked before showering. To really get the circulation going start brushing at the soles of your feet. Work your way up your body, don’t forget to brush your palms as well, using long sweeping strokes that extend towards your heart. Body brushing also helps prevent ingrown hairs, so pay attention to ingrown-prone areas like the bikini line, lower legs and the backs of the arms.

Make sure you keep your brush clean, it is important. For hygiene issues it’s important to have your own brush and not share it with others. And don’t hold onto it forever. Body brushes should be replaced once a year as they lose effectiveness as a result of softening and shedding. Keep your brush in a dry clean place and disinfect it once a week with a natural disinfecting spray.

After you are scrubbed moisturise your entire body with a light weight easily absorbed nutrient rich moisturiser. And voila, there you have it, soft, supple, healthy skin!

 

July 3, 2012 Suzie

How to overcome Winter training obstacles

We’ve identified the pros to training during winter and also looked at the cons. Let’s now help you overcome any obstacles you may be facing so you can achieve your goals.

 

TIPS FOR OVERCOMING OBSTACLES AND ACHIEVING AWESOME RESULTS!

 

  • Choose the right clothing – “there is no such thing as bad weather – just bad clothing choices”. Dress for the weather, layering is highly recommended. Try for 2 thin tops, with one being long sleeved and able to be taken off. Look for tops that use high-wicking materials, they take sweat away from your skin allowing you to stay warm without overheating. You may like to add fleece to start with, this will also be handy as you finish up your workout to keep you warm. A hat (beanie) may also be a good option for you as heat is lost through the head. Depending on the temperature and the type of exercise you are doing, gloves may also be appropriate and useful.
  • Change the tyres, on your feet – check your training shoes, just like tyres on a car or bike they get worn out through usage over time. You are more likely to slide on wet or icy surfaces and without good grip on your shoes you increase your risk of injury.
  • Alter goals seasonally – with shorter daylight it can be hard to stick to your original goals depending on what they are. Use the change in season as an opportunity to update your goals and making sure they are realistic and achievable. Work with what you’ve got.  For example, if you usually train after work, reduce the amount of time you exercise and/or workout in your lunch hour. You would be getting out in the sunshine and getting some of that essential Vitamin D from sun exposure, not to mention some fresh air. You could cut down the time but increase the frequency or the intensity of your workouts. There is always a way, sometimes you just need to think outside the box.
  • Boost that motivation – music can be an exceptional motivation tool. Music has the power to change your mood dramatically. It can make you sad, make you happy and seriously change your current state of mood from lazy to pumped and ready for anything.  Use the power of music to get you up on those dark cold mornings, or out of the house when it’s raining and miserable. Create your own power playlist to motivate yourself and take control.
  • Motivation is contagious – team up with a training buddy of a group for extra motivation. You will be more likely to attend workouts and work hard, you are being held accountable. Training with others adds a social dynamic and encourages a bit of healthy competition. Again why not take the training outdoors and soak up some of that vitamin D, you’ll be doing your body good and will feel better about the longer winter nights.
  • Keep it clean people – germs spread like wildfire in winter, you will notice in the office and especially if you have children. Whilst you can’t always prevent getting sick you can absolutely decrease your chances of getting sick and reduce the length of illness. Firstly let’s start with the most obvious and clichéd, washing your hands frequently. You come in to contact with lots of germs every day in the most common  and uncommon of places. Think doorknobs, keyboards, handles, petrol pumps, toilet doors, rails, buttons etc. Before you eat make sure you wash your hands and don’t touch your mouth or eyes etc. Quarantine the sickly, at the office try and steer clear of the Mr sniffles and Mrs outrageously loud cough/spluttering, if you can encourage them to go home, and if not, steer clear. Don’t share cups or utencils with others and definitely keep yours separate if you are sick so nobody else uses them. Use a tissue for sneezes and coughs, and have a bottle of hand sanitiser with you. These little bottles are pure genius when it comes to using public toilets and public transport in the germy season. Drink lots of water and eat a diet rich in highly nutritious foods to boost your immune system and keep your health in check. Get a good night’s sleep  and if you feel like you’re on the verge of getting sick, ease up and rest, increase vitamins and flush it out of your system

 

Now there’s really no excuse not to exercise during Winter is there 😉

 

 

June 27, 2012 Suzie

The obstacles to training during Winter

 

Let’s explore some of the most common obstacles experienced by exercise goers during winter.

  • Reduced daylight –  depending on what part of the world you live in, the length of daylight can be altered significantly. Lack of daylight and the ability to enjoy daylight during your day can lead to depression and Vitamin D deficiency.
  • Cold mornings – I will not lie to you, even I find it hard to get out of a warm bed on a cold early winter morning.
  • Lack of motivation – it’s not uncommon for goals to fall by the wayside at winter time. There’s no bikinis or summer outfits to drive you to looking your best. When it’s cold and conditions aren’t ideal it’s easy to choose the ‘easy’ option of opting out of training or eating healthy.
  • Comfort food – outside activities are often replaced with catch up dinners and socialising revolving around food and drinks. The type of food we eat as well tends to change to starchy warm, rich comforting food. Watching a DVD with popcorn and a block of chocolate anyone?
  • Dehydration/lack of moisture – the cold air actually deprives you of moisture, the extra layers worn whilst working out draw more sweat from body.  The cold weather also alters your thirst sensation to maintain core temperature, you are usually unaware you are dehydrated till it’s too late.
  • Redirection of blood flow – Cold weather draws blood towards the abdomen to raise core temperature. This can increase your risk of injury if the arms and legs aren’t prepared for strenuous work. To prepare them try performing longer and more gradual warm up, up to 15mins of cardio and mobility exercises. This prepares your arms and legs and all their joints for a hard workout and will reduce your risk of injury.
  • Increased risk of danger training outdoors – lack of light and wet, icy conditions can contribute to injuries. Be safe, know yoru environment. Do not train in the dark unless you have the proper equipment and check out your surfaces before you start to train. Reduce your risks, an injury is not worth it!
  • When outdoor training is not ideal – some conditions i.e heavy rain, snow, ice etc can make training outdoors or even participating in social /active events outside unappealing. When you are not a member of a gym or do your exercise purely outdoors (for e.g running, cycling, swimming) it can affect your training program and your motivation. Try thinking outside the box, look for fitness classes that are held indoors at community centres, workout DVDs may come in handy or even moving your workouts indoors – there are a lot of options and you can get just as good a workout indoors if you know what to do!
  • Illness – The germ infested months of the year. It’s not that cold weather by itself makes you sick, it can however lower your immunity and make you susceptible to picking up germs, infections etc. Illness can definitely be a set back to your training. Keep this in mind though, depending on what type of illness you have, exercise can actually help. If you catch a common cold right at the beginning, some gentle exercise can actually help your condition and lessen the severity and duration. However if you have a virus you must let your body rest and recover, pushing your body in such a state will only prolong the illness and delay recovery. Listen to your body it will tell you when you need to rest.

 

Don’t let these obstacles throw you off training in Winter, in our next post we will overcome these obstacles. The pros (although they appear fewer) are much more significant than the cons!

 

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