Activate your Active Life

It's Time to Start Moving!

Physical activity is a key part of a healthier you. It lowers your risk for cardiovascular disease and reduces bone loss, helps the body use calories more efficiently, which helps you eliminate body fat and lose weight. It also helps you maintain weight loss by increasing your metabolism and reducing your appetite.

  • Build up the amount and intensity of exercise gradually, every little helps and will build a routine into every day life before you know it!
  • Make it a part of your routine to exercise for at least 30mins a day minimum, even if it's a walk (but make it a brisk power walk) to collect lunch, cycle to work, do star jumps while waiting for the washing machine, lunge while waiting for kettle to boil.
  • Find little ways to add exercise to daily life - park as further away from the supermarket, walk the kids to school, walk to lunch, get off the tube one stop early, walk up and down escalators or even better use the stairs.
  • Try some new activities; find something you like to do. It may be salsa, swimming, rugby, netball. If you enjoy being active you are more likely to make it a part of your weekly routine.
  • Lift weights once or twice a week. This will increases bone density, burn calories, raise metabolism for 48 hours following the session, and the more muscle mass you have, the more calories burned by the body on a daily basis (means you can eat more!)
  • Warm up and cool down will help prevent muscle cramp and stiffness. Start with a 5-10 minute warm-up including gentle stretching exercises. Warm down gradually, to reduce heart rate again with static stretches. This helps reduces muscle damage which means you won't be so sore the next day.
  • Exercising in the morning will raise your metabolism for the rest of the day.
  • Get enough sleep. We need an average of 6-8 hours. This will make you more proactive in all areas of life also helps regulate appetite.

    • Weight Reduction...The Simple Facts!

    • Losing weight is not complicated. All you need to do is use up more energy (or calories) than goes into your body as food and drink. You can do this most effectively through a combination of eating fewer calories (reducing energy in) and using more calories through being more active (energy out).
    Energy Intake = Energy Output weight is maintained
    Energy Intake > Energy Output weight is gained
    Energy Intake < Energy Output weight is lost
    • On average a Female can eat around 2000 calories a day and Men 3000 calories depending on size, weight and lifestyle; to maintain a healthy weight.
    • A weight loss of 1 lb or ½ kg a week is what you should expect. This is achieved though a weekly 3500 calorie deficit.
    • Calorie controlled diets should not drop below 1200 calories a day, or your body can go into survival mode and you will not be taking in optimum levels of nutrients.
    • To lose 1-2 lb a week you require an energy deficit of between 500 and 1000 calories a day. This can be achieved through reducing calorie intake, and increasing energy expenditure.
    • Steady weight reduction is more likely to remain off.
    • Fast fix diets do not work long term. Our bodies rebel to severe calorie reduction by going into survival mode and hold onto any food you consume. Not to mention the unpleasant side-effects, such as moodiness, tiredness, lack of energy/sleep, hunger and faintness.
    • Rapid weight loss through low carb diets, such as the Atkins are largely due to water loss, they slow your metabolic rate making it harder to loose weight, and don't provide enough fiber, vitamins and minerals for good health.

      • How to Create a Daily 500 Calorie Deficit

      Small changes can make a big difference to your energy intake. Add some moderate to high intensity exercise and you cant fail to see the pounds start to fall away.

      Action Calories Saved/ Used
      Use skimmed milk instead of full fat
      Swap sugary drink to diet
      Cut out break time chocolate biscuits      		 200
      140
      170
      510 kcals saved
      60 Minute Personal Training session 300-500 kcals expended
      Have a butter free sandwich
      Don't put mayo on your bread
      Swap Olive oil dressing (3 table spoons 381 kcals) for balsamic vinegar (3 tsp 60 kcal)      		 80
      159(2 tea spoons!)
      321

      510 kcals saved
      1 hour brisk walk
      Swap chocolate bar for a piece of fruit      		 250
      250
      500 kcal Deficit

      Example lower fat / calorie diet and meal options:

        Meal Content Time
      Breakfast Boiled water, fresh lemon juice 8.30am
        Special k, Banana, Skimmed milk  
         /td>  
      Snack Apple, cereal bar e.g. go ahead 10.30am
        Green tea (raises metabolism)  
           
      Lunch 2 x Wholemeal Pitta 1.30pm
        filled with salad, low fat cream cheese  
           
      Snack yoghurt, low fat and kiwi fruit 3.30pm
           
      Dinner Grilled Turkey Breast with portion Brown 6.30pm
        Rice [50 grams], asparagus, Mange tout  
        and spinach  
           
        2 Sq Green Blacks (organic no hydrogenated Fat)  

      Click here to download food diary sheets

      PUT IT INTO PRACTISE: 10 Tips For Healthy Eating!

      • Kick Start Your Day by Always Eating Breakfast! It will raise your metabolism for much of the day, help regulate your blood sugar and reduce food cravings.
      • Eat Little And Often! Eating every 2 - 3 hours regulates your blood sugar, appetite and mood. 5-6 smaller meals a day means you are less likely to crave and gorge on high calorie foods later in the day.
      • It's All About Balance! Eat sensibly for 6 days of the week. Then plan and enjoy a moderate blow out day as a reward, no food is out of bounds, eat and drink what you like. This will help you stay both focused and motivated.
      • Water! Fat cannot be utilised by the body unless you are hydrated.
        • Aim to drink at least 2 litres of water a day, flavouring with squash is ok.
        • Drink two glasses of water before meals.
        • If you are feeling thirsty you are already dehydrated.
        • Take a small bottle of water with you wherever you go.
      • Eat Slowly And Enjoy Food! After you have finished eating it still takes about 20mins for your stomach to register its level of satisfaction. Try and chew your food 20 times before swallowing, because elements in your saliva aid the digestive process.
      • Eat Good Quality Foods! Avoid hydrogenated fats or trans fats. Marks & Spencer and Sainsburys have eliminated them from their food ranges. Eat Organic when possible and avoid poor quality fast food or ready meals which are often full of fat, salt and sugar.
      • You Need Fibre! It improves digestion, health, fills you up and helps reduces food cravings. Choose low GI (glycemic index) foods which are usually high in fibre and lower in sugar; such as brown bread (not white), whole grain pasta.
      • Fresh Fruit and Veg! Eat 5 fruit or vegetable portions a day, most are low in calorie and fat options. They are packed with good vitamins and minerals.
      • Alcohol! It's high in calories and low in nourishment. Stimulates your appetite, is burned off before fat and reduces your metabolism for the next 24 hours. Choose lower calorie options such as wine (75-100cals 115m glass) or spirits (34-70cals 25ml). Drink in moderation.

      Changing Your Lifestyle...Change Your Behaviour

      Be aware of yourself and what triggers a binge or you eating poorly. Associated moods and feelings include:

      Emotional

      Frustration

      Boredom

      Disappointment

      Hormonal

      Anxious

      Medicating

      Nervousness

      Tired

      Stress

      Angry

      Depressed

      Self pitying

      Needy

      Loneliness

      § In any of these states, try and retrain yourself to deal with the situation in a different way other than to eat! This is behavioral retraining. It's simple, like training your body, but it's teaching your mind new tricks.

      § When you are not feeling your best, you are usually detach yourself form reality. You may be emotionally unstable due to something that's happened, or you're worried about something that may happen. Either way, your personal sate is removed from the now; or a fully conscious. Try to live in the present and be aware of the reality of a situation. This will make it more difficult to allow mindless food binging and make think before you eat; as you would in a stable state.

      Instead of reverting to the fridge, do some exercise. Physical activity has been shown to stabilise and increase mood, acts as an aphrodisiac boosting libido and sex drive, helps reduce period pains, boosts confidence and self esteem and can be a great way to meet people. Or partake in an activity you enjoy such as meeting friends, socialise, read, watch a DVD, shop or do something relaxing.

      Starting a new activity can open up a whole new world of fun, people and challenges. If you don't take the first step, you will never start. If you have never danced but always wanted to, start salsa. If you were a budding artist, join a local art group. If you always fancied yourself as a dare devil, do a sponsored sky dive. Make your life as fun as you possibly can!

      DISCLAIMER
      Pace 'n' Go accept no liability to injuries or illness. Your exercise programme is entered into at entirely your own risk. Please consult a medical doctor before engaging in any physical activity. All payments are non refundable. 24 hour cancellation period required.