Category: BLOG

8 Benefits of strength training

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Strenkettlebellgth training is essential for anyone who wants to be fitter, stronger and healthier.

Many people are spending most of their workout time on cardiovascular exercise (treadmill, cross-trainer, jogging) and less time on strength training (also known as resistance training), with a common belief that the best way to lose weight is to count the calories that was burnt, and the longer the session the better.  The truth is, strength training may just be the missing piece of puzzle to take your fitness to another level. Moreoever, there are many health benefits associated with strength training.

Here are 8 reasons why you should include strength training in your workouts:

1. You will be be physically fitter and stronger

2. Feel mentally stronger and more focused

3. Lose body fat and become leaner, which also means your body will be toned and looke sculpted

4. Raise your metabolic rate with ‘after burn’ effect

5. You will feel more energized

6. You will develop stronger bones and reduce the risk of osteoporosis

7. Help manage a variety of health conditions, e.g. high blood pressure, diabetes, back pain, arthritis and obesity

8. Enhance performance which makes everyday tasks easier

There are many ways to do strength training, which can be done at home or in the gym.  My favourite choices are body weight exercises and using free weights (dumbbells, barbells and kettlebells).

When it comes to strength training, it is essential to exercise with good form. If you are new to strength training, always ask your trainer for a demonstration.

If you are based in Leatherhead, Surrey, why not book a free taster session to experience the benefits yourself?

What motivates you ?

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motivationDo you have a health and fitness goal this year? If so, how’s it going?

Brace yourself. According to statistics, by the end of January, almost 40 % of people will have already quit achieving their goal! That’s right, four weeks in, and people quit.

What is it about sticking with a fitness routine or healthy eating plan that causes so many people abandon it?

The answer? Motivation. People don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it. Additionally, people tend to focus on things that are stopping them, rather than finding ways to overcome the obstacles.

Your challenge this week is to find out what motivates you to get serious about fitness and stick with it.

Unlocking your motivation

You do not have to be part of that 40 % who quit. You can stay committed and finish strong. It is all about finding what motivates you personally.

Here are some possible motivators for you:

  1. Do it for your health. Consistent exercise and healthy eating are the two best things you can do for your health. You will develop a strong, healthy heart, reduce the chances of developing a range of medical conditions, including obesity, heart disease, diabetes, back pain and certain cancers. What’s more, exercising and healthy eating is known to resist aging of the skin, making you look up to 10 years younger!
  2. Do it to have more energy. I hear a lot of you thinking ‘I am too tired to exercise’. Lack of energy should not be a limiting factor to stay active. In fact, if you feel tired, get up and start moving around. As soon as you start moving, blood flow in your body circulation improves, you will feel more alert and awake. You will want to do more, and you will feel your energy levels increase.
  3. Do it to relieve stress. Exercising regularly really does cause physical changes in your brain and nervous system that results in feelings of calmness and well-being. When you exercise, your body releases chemicals called endorphins, also known as the ‘happy hormones’. In fact, you may get so hooked on the mental benefits of exercise that you will crave it!
  4. Do it to be strong. Muscle strength is so important for anybody, and strength training isn’t just for bodybuilders. Here are some advantages of being physically stronger: strong legs help you walk more miles and run faster. Strong arms mean you have better strength to carry a wriggly toddler in one arm while carrying your grocery shopping in the other. Strong core and back give you a fantastic posture, and reduce the risk of back pain. Strong muscles also mean they are in better shape and hence higher rate of fat burn! During strength training, your mental strength also improves, as you clear any clutter in the head and focus your mind to execute the moves. A sharp mind often leads to a more productive day!

It is worth taking the time to discover the powerful motivators in your life. Do what it takes to keep you moving forward.

And finally,

Take the time to celebrate your “little successes” this year.

How to overcome winter weight gain

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DaffodilsToday, we’re taking a look at winter weight gain. It’s a common problem – people tend to pack on a few pounds during the winter months.

The good, the bad… and the solution

Although winter weight gain varies from person to person, research shows the average gain to be five to seven pounds of fat. Some people gain this extra weight because of Seasonal Affective Disorder – a type of winter depression. But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months.

So, why does winter weight gain happen for most of us? It is quite simple – it happens because we eat more and move less during the winter months.

The good news is that we can do something about it. We don’t have to greet spring with softer middles and tighter clothes. So let’s celebrate leap year by tackling winter weight gain with our weapon of choice: discipline and commitment.

Five ways to fight winter weight gain

 I’ve put together five ways to help you stay fit and healthy in winter. Here we go…

1. Keep moving. Now more than ever you have to get your body in motion. Not only it helps with putting on extra weight, it also keeps our lungs and heart in good condition. It also helps lifting the mood and beat winter blues. Take a short walk to the shops instead of taking the car. Take the stairs instead of using the lift. Play with your kids, or schedule a long walk at the weekend. There are endless ways to keep your body moving.

2. Schedule structured exercise, and stick with it. During winter months, when it’s cold and rainy outside, exercise tends to be the first activity that you drop from a busy schedule. Make an appointment with yourself, schedule a time for exercise and put it in your diary, just like you would for any other meetings or appointments. Try to fit in two to three sessions of 30 minute workout each week. To find out how we can help you plan your workout, drop us an email at info@WinnieFitness.com

3. Stock up on nutritional snacks. Keep healthy snacks in your car, in your bag, and in your kitchen cupboard so you don’t feel hungry. Look for protein-rich snacks like unsalted almonds. If you have sugar cravings, have a portion of fruits – apples, berries, are my personal favourites. They are rich in vitamins and minerals, and relatively low in sugar content. Watch out for snacks that are ‘low-fat’, as they are often loaded with sugar to make up for the taste.

4. Don’t forget to eat healthy fats. Avoiding butter, cream and deep fried food can cut down your calories intake and cholesterol. But not all fats are bad. We need good fats in our diet to help absorb fat-soluble vitamins (A, D, E and K). Also, fats help us feel full. It is important to include healthy mono-unsaturated and poly-unsaturated fats in your meals every day for a balanced diet. Good sources are avocadoes, extra virgin olive oil, and raw almond butter.

5. Plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on.  Want to enjoy your favourite food, for example, a piece of cake? Then let’s make a deal. Eat clean and eat well for six days. No cheating. And then at the end of those six days, go have the cake. One small portion. Guilt free. Just enjoy it. Then set the next goal. But you are not allowed to deviate from your plan in the meantime. If you do, you don’t get the cake. Choose wisely.

Remember: spring is coming. Let’s be ready for it, and leave winter weight gain behind.