Is It Harder to Lose Weight When You’re Older?

Q. Is it more difficult for an older person to lose weight?

A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.

Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.

Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.

People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .

Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.

Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”

Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.


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How Exercise Can Help Ease Anxiety and Depression

There are many benefits to regular exercise as we all know. There are also great psychological benefits to help ease anxiety and depression.  When you exercise, your body releases chemicals called endorphins - these are the 'feel-good' brain chemicals.  Regular exercise also reduces the immune system chemicals that can worsen depression and it increases body temperature which is said to have calming effects.
There are also a number of emotional benefits too, such as gaining confidence - meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.   Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.  There is also the social aspect of it....physical activity can give you the chance to meet and socialise with others. Even exchanging a friendly smile as you walk around your local area can help lift your mood.
Doing something positive to manage anxiety or depression is a healthy coping strategy.   Below are some more tips to get you started.  

Start Slow
It may be the last thing you want to do when you're feeling down, but exercise releases feel-good chemicals in your brain and can help ease depression symptoms. You don’t have to do too much, maybe just go for a short walk. If you can push yourself to do it a few days in a row, you may not need as much of a push the following day.

Walk or Run
You don’t have to run a marathon or be a speed demon. You don’t even have to run. Start with walking, and you can decide if you want to go faster as you get stronger. It’s not just the exercise that helps -- the great outdoors can lift your mood, too.

Yoga
The fixed and moving poses of this meditative form of exercise can make you stronger and more flexible. That can give you energy and a sense of well-being. The breath control involved in yoga also can calm your emotions. You can look for videos online, but a class gets you out into the world and around other people. Namaste!

Garden
Touching soil may boost a key brain chemical called serotonin, and that can help lift depression. You'll also be active and outside. If you don’t have a patch of dirt of your own, call a local community garden to see if you could work a plot there.

Tennis
It’s good exercise and a great opportunity to let out some emotion without talking about your feelings. You can just hit the ball against a wall, but if you want it to come back across a net, you’ll need someone on the other side. That's a chance to socialize. And if you commit to a time with someone else, you’re more likely to stick to it.

Exercise at Work
If you need a distraction to get your mind off negative thoughts, take a few minutes and step away from your desk. Find a quiet place and do some stretching, or go up and down a flight of stairs -- anything that gets you moving can boost your mood.

Swim
It’s a great, whole-body workout, and some people find the water helps calm them. It doesn’t have to take a huge chunk out of your day: Just 30 minutes of exercise 3 to 5 times a week may be all you need.

Bike
You can get good exercise on a stationary one, but hitting the bike path is a great way to take in the world around you. You don’t need anything fancy -- any two-wheeler will do. Ride it to the store, the coffee shop, or your friend’s house. Just make sure to get it checked by a mechanic first, and don’t forget to wear a helmet.

Strength Training
You use weights, machines, or your own body resistance (like with pushups) to build strength, muscle mass, and flexibility. A simple set of hand weights will work, or even just the floor. The workout isn’t the only thing that improves your mood -- a sense of accomplishment and better body image can help, too.

Walk Your Dog
Fido can help ease your stress, and he may be just the motivator you need. Grab a leash and maybe a Frisbee and get out there. The fresh air won’t hurt, either.

Dance
It’s a win-win-win: exercise, social engagement, and fun. All those can lift your spirits, and you can start at home. While nobody’s watching, turn on a favorite track and let your body move to it. Even short dance sessions can feel good. As you gain your footing and confidence, check for classes at local dance schools or look for a group that gets together to dance.

Sprint
You may need to work up to it, but three 20-second sprints, with 2-minute breaks in between, may be as good for you as 50 minutes of moderate jogging. And they can be a quick way to release some pent-up emotion. Just make sure you warm up -- and ask your doctor if you don’t know if you’re healthy enough for that kind of high-intensity workout.

Basketball
It’s a great workout: You jog, sprint, jump, and throw. You can do it indoors and out, winter and summer, and in a large group or with just one other person. You can even shoot hoops by yourself.

Softball
The focus needed for a long game can help distract you from negative thoughts, and being part of a team adds a feeling of connection. And when you’ve got a whole team that expects you to show up, you’re more likely to, right?


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Do You Have to Be Antisocial to Lose Weight?

We all know how tough it is trying to lose weight, or even maintain weight, with the type of hectic social schedules that most people (certainly those with a busy job and friends!) are faced with.  It's impossible! That dream of a healthy lifestyle goes out the window and overeating, too much drinking and weight gain slowly slip back into your life.  Ever tried mindful eating?  Read on for some guidance on how this can help in the battle against the bulge!

When it comes to weight loss, friends and restaurants can lead to overeating. Do you have to choose between keeping the pounds off and hanging out with friends?

Picture your last meal at a restaurant with friends.

Plates loaded with delicious food.

People laughing and telling stories.

Wine glasses filled and refilled over the course of the meal.

A good time, right?

Sure. But researchers say there’s a downside to all that social revelry, especially if you are trying to lose weight, or even just keep off the pounds.

New research has found that the urge to overeat is strongest when you are dining with others in social situations, especially when out at a restaurant.

“The biggest source of temptation is when people are in restaurants and they’re with other people. In particular, being with others who are eating is a huge trigger,” Lora Burke, PhD, MPH, the study’s lead author, and a professor of nursing at the University of Pittsburgh, told Healthline.

But it’s not just your friends who can lead your diet astray.  People can feel food temptation “even if they’re alone but are in sight of people who are eating,” said Burke.

Increasing Temptation

In the year-long study, researchers used a smartphone app to follow 150 people enrolled in a weight loss program.

The app asked people to check in up to five times a day, reporting whether they were tempted to stray from their eating plan, or if they actually did.

At the same time, they reported where they were, who they were with, and their mood.

Throughout the day they also reported whenever they ate — or thought about eating — foods or portion sizes that didn’t fit their plan.

And they weighed themselves every day on a digital scale that sent data to the researchers automatically.

This use of technology in the study allowed researchers to capture information in real time, rather than relying on people to remember details later.
“We assessed them in the moment,” said Burke. “They’re in their natural environment — wherever they are — and they let us know what they’re doing, rather than relying on recall.”
The amount of data provided some hints at how people react to food temptations in different situations.

People were more tempted when they were in the presence of other people eating, compared with eating alone — even if they were sitting near strangers.
They also reported more food temptations when they were at a restaurant or bar, rather than at home or work.  And they were less likely to be tempted when eating in their car or at another person’s house.  Not every meal with friends at a restaurant leads down the path of temptation.

But the study found out that when people were tempted at a restaurant and were around others who were eating, “at least 60 percent of the time they will go on and eat something that they really weren’t planning for,” Burke said.

The chance of giving in to temptation at work or in the car was about 40 percent and 30 percent, respectively.

The study was presented at a recent meeting of the American Heart Association.

Mindful Eating

So is locking yourself in your house with a bowl of salad and ignoring your friends’ text messages your best option?

Not quite.

Even though eating at a restaurant with friends can be a high-risk situation, friends can actually help you stick to your weight loss plan.
Other research found that people who received more social support were better able to keep the weight off. As were people who enrolled in a weight loss program with friends.

Plus, the new study found that even though people experienced fewer food temptations when they were at home, they still gave into them about half of the time. Even when they were alone.

So food temptation lies in wait in many places. As do distractions — which some think may be behind our overeating.

“People often overeat when they’re distracted — social situations can be distracting, of course,” Dan Zigmond, author of “Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind,” told Healthline. “But sitting alone at your desk at work can be hugely distracting, as well. And there’s lots of evidence that people make bad choices in that situation, too.”

You can counteract the effect of these distractions by being more mindful while you eat.

This technique has been applied in successful weight loss programs. But its roots extend even further back.

“Part of the theme of our book is to carry forward the teachings that Buddha presented so many years ago. Those really all boil down to just paying attention,” said Zigmond. “To try to ensure that you’re always paying some attention to what you’re eating, no matter where you’re doing it, when you’re doing it, or with whom.”

Zigmond said that this works even in groups, as seen with Buddhist monks who eat their meals communally, and mindfully.

Mindful eating mind might mean something as simple as pausing for a moment before starting to eat. Or paying attention to each bite of food. Or talking about the food with your friends.
In the end, this can improve the dining experience for everyone, without leaving you feeling guilty afterward for overeating.

“I don’t think meals out with friends have to be bad for our health or our weight,” said Zigmond. “But we have to combine them with a certain amount of attention and mindfulness.”


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Home Workout: 4 Minute Toned Arms Workout for Women

With my series of home workouts, there's no excuse not to be able to fit exercise into your daily routine.  I'm a busy working mum too and find these short, effective routines are the best way to stay in shape and fit into a busy lifestyle.

Join me for this workout to tone the arms and stay on track with your fitness goals....

Healthy Homemade Breakfast Cereal With Walnuts, Oats and Apricots

My post last week - The Top 10 Healthiest Foods for Breakfast Ever - was a popular one so I thought I'd provide another healthy breakfast related recipe to try.  It is my favourite meal of the day and finding a good one, that fills you up and provides you with good solid nutrition is always a bonus! I hope you enjoy this recipe as much as I enjoyed it, there's a good healthy dose of fibre and the flavours are perfect for getting your day started right.

Ingredients  - makes approx 9 cups

2 cups oats
1 cup spelt flakes
1 cup barley flakes
1 cup wheat berries
1 cup dried apricots chopped
1 cup dried dates chopped
2 cups walnuts roughly chopped





Instructions

Combine oats, spelt flakes, barley flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F / 160°C oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.

Combine cooled grain ingredients with walnuts, apricots and dates. Store in an airtight container for up to one month.

Serving Suggestions

1) Overnight Oats:
Place 1/2 cup (125 ml) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning. Serve with fresh berries and plain yogurt.

2) Warm:
Warm through in a microwave if desired. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.

Recipe adapted from here

Monday Motivation

Get your week off to a good start and reap the benefits for the rest of it.  Mondays are the best day to ensure your fitness and exercise goals stay on track, stay motivated and push your limits. 

So be stronger than your strongest excuse! (Your abs will definitely thank you later).

Source:  Fitness Magazine

The Surprising Health Benefits of Massage Therapy Revealed

It's Mother's Day in the UK today. So for all those people floundering for last minute gift ideas (you know, you should have thought about this earlier!)....why not book mum a massage.  Therapies (particularly massage) are one of my favourite types of gift to receive. The benefits are multi-fold!  Relaxing, me-time, that kneads (or soothes, depending on how firm you like the pressure) away tensions and knots.  Definitely a favourite so do consider calling a local (recommended) therapist or health-room if you need to get a last-minute something sorted out!  💝  Read on for more benefits....

They can do more than help you relax.....here are six healthy reasons to book an appointment. 

It Counteracts All That Sitting You Do

“Most individuals are dealing with some kind of postural stress,” says Aaron Tanason, registered massage therapist, kinesiologist and owner at Paleolife Massage Therapy in Toronto. “More often than not [that stress] tends to manifest in the shoulders and neck.”

Desk workers, beware. More advanced forms of postural stress “show up as pain or weakness in the low back and gluteals caused by prolonged periods of sitting.”


Luckily, massage can counteract the imbalance caused from sitting, which means you can keep your desk job-as long as you schedule a regular massage.

It Eases Muscle Pain


Got sore muscles? Massage therapy can help. “Massage increases and improves circulation, in much the same way rubbing your elbow when you knock it on a table helps to relieve the pain,” says Tanason.


A 2011 study published in the Annals of Internal Medicine, found that massage therapy is as effective as other methods of treatment for chronic back pain.

It Soothes Anxiety and Depression

“Human touch, in a context that is safe, friendly and professional, can be incredibly therapeutic and relaxing,” says Tanason.

Women diagnosed with breast cancer who received massage therapy three times a week reported being less depressed and less angry, according to a 2005 study published in the International Journal of Neuroscience.

And, a study published in the Journal of the American Academy of Child and Adolescent Psychiatry, found that patients who were depressed and anxious were much more relaxed and happy, and had reduced stress levels after massage.


It Improves Sleep

Not only can massage encourage a restful sleep-it also helps those who can’t otherwise comfortably rest.

“Massage promotes relaxation and sleep in those undergoing chemo or radiation therapy,” says Lisa Marie de Miranda, registered massage therapist and kinesiologist at Paleolife Massage Therapy.

Also, if you’re a new parent, you’ll be happy to know it can help infants sleep more, cry less and be less stressed, according to research from the University of Warwick.


“Most RMTs can do infant massage,” says de Miranda.  And if parents want to do it themselves, it comes naturally. “There’s not really a particular technique. Whatever parents normally do to soothe their baby will be effective.”

It Boosts Immunity

A 2010 study published in the Journal of Alternative and Complementary Medicine found that massage boosts patients’ white blood cell count (which plays a large role in defending the body from disease).


It also “improves immune function for individuals with HIV,” says de Miranda.

It Relieves Headaches

Next time a headache hits, try booking a last-minute massage. “Massage decreases frequency and severity of tension headaches,” says de Miranda.


Research from Granada University in Spain found that a single session of massage therapy has an immediate effect on perceived pain in patients with chronic tension headaches.


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Alphabetic Guide to SUPERFOODS - Chlorella

My alphabetic guide to the best superfoods for your diet continues below looking at Chlorella, a fresh-water algae, renowned for its many benefits including a healthy immune system, detoxification of the body and anti-ageing.  The Japanese are huge fans and millions take it daily.  Read on for more benefits and info....

Chlorella is a single-celled, fresh-water algae, cultivated mostly in Asia.  In Japan, seven million people consumer it daily.  It has a very tough indigestible cellulose wall, so after harvesting it's milled making it more absorbable.

Key Actions
Alterative, nutritive tonic, rejuvinator.

Taste
Bland, a little like green tea.

Plant Facts
Chlorella has the highest chlorophyll levels of the plant world at 3-5% and a substance called Chlorella Growth Factor (CGF) which allows chlorella to go through its reproductive cycle in one day.

HOW DOES IT HELP ME?

DETOXIFICATION -  This is the number one algae for liver detoxification, removing alcohol,
heavy metals and environmental pollutants.
It's the top superfood in Japan, research after nuclear disasters showed it helped eliminate uranium, cadmium and lead.  It's also used to eliminate mercury from amalgam fillings.
Another Japanese study showed taking 4-6g of chlorella before drinking alcohol reduced hangovers by 96%!

HEALTH IMMUNITY - Japanese studies have shown that chlorella is helpful with suppressed immunity (chronic illness, after chemotherapy), speeding the recovery of developing immune system cells and restoring hte mature white blood cell population, improving resttance to viral and bacterial infections.

REPAIR AND REJUVENATION - Chlorella Growth Factor (CGF) makes this the fastest growing food on the planet, eating it dramatically increases our rate of tissue repair and renewal, helping restore the nervous system (fibromyalgia), boost immunity and may help degenerative brain disorders like Parkinson's and Alzheimer's.

ANTI-AGEING - The breakdown of cellular RNA and DNA is believed to be the main cause of ageing - as the highest known food source of RNA and DNA (10%), chlorella provides the body with the tools for our repair.  It also provides 60% pure protein (with all essential amino acids), a spectrum of vitamins, minerals, essential fatty acids and trace elements.  One tablespoon of chlorella provides 320% of the RDA of iron and 120% of calcium.

HEALTHY DIGESTION - Chlorella helps multiply the population of lactobacilli bacteria in our gut four times faster than normal, while enzymes aid the digestion and absorption of nutrients from food. It's helpful with constipation, Crohn's Disease, colitis, ulcers, diverticulitis and bad breath.


HOW MUCH DO I NEED?

For detoxification it is taken daily for three to six months at 2 small teaspoons (5-7g) daily.  Introduce into the diet slowly to allow the body to adapt.  Maintenance dose is a small teaspoon daily.

SAFETY
Safe, although some people find it hard to digest. Consult GP if on blood thinning medication or you have auto-immune disease.


Article source - Little Book Of Superfoods, Neal's Yard Remedies

What's A 'Nap Cafe' I Hear You Say?

.....Well, one just opened in Tokyo (of course!).  The concept of having coffee in a cafe is nothing new....most of us do that most days, if not more than once a day.   But a daytime snooze in a cafe, in the city....well, that's something else.   Read on to discover more about this new experience and the benefits of sleeping on the go...😴

Grab a decaf. Hit the hay. Have an espresso.

The worst part about being out and about in the world is that, at any given moment, you don't have access to a bed. (Ever felt like you really wanted to take a nap in the middle of some mundane activity? Yeah, exactly.)

But, lest you spend the rest of your days cloistered at home with easy bed access, a new cafe in Japan is trying to make the world a better place. For a limited time only, the Harajuku district in Tokyo will be home to a nap cafe. The dimly lit eatery features 10 beds—each outfitted with headphones and a special light for optimal snoozin' and cruisin'.

The nap cafe—which is taking over the Nescafe Harajuku for the time being—is a partnership between Nescafe and France Bed Co., which provided all of the cafe's $9,000 mattresses. The occasion for the cafe's opening was World Sleep Day, which took place March 17. Per Mental Floss, the location will remain REM-enabling until March 26, at which point regular ol' coffee will revert back to being the cafe's way to make you feel refreshed and alive.

But while the naps last, there are rules. Customers are required to buy at least one food item to qualify for naps, and there's a two-hour limit on the dozing off. (Any longer and you'd have to call it a sleep cafe anyway.) Nescafe Harajuku is, however, giving nappers a presleep cup of decaf coffee and a post-nap jolt of real java.

Nescafe Harajuku's nap cafe is not Japan's first experiment with the form. Back in 2012, a series of cafes that encouraged napping popped up throughout Tokyo. Nap cafes are still something of a novelty, though, perhaps because the mass of clientele undeterred by sleeping around dining strangers was too scant to start a global trend. But for those driven purely by a love of naps, you have five days left to enjoy Nescafe's offerings. Sweet dreams.


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Home Workout: Tone And Stretch Pilates with Lottie Murphy

To follow my post earlier today about the benefits of Pilates, I thought it would be beneficial to share a home workout featuring a pilates session!
Home workouts are fantastic for fitting your exercise into your own schedule...and also save you money!  Find a quiet room and try this tone and stretch pilates session with qualified instructor Lottie Murphy.
Enjoy....you'll feel taller after, I guarantee.

Why Pilates is Vital For Healthy Joints

I love pilates and find it strangely energising and relaxing at the same time!  It's a great exercise for your core strength and trains the body to have your core 'switched on' all the time when done correctly.  It's also wonderful for stretching out my long limbs - I'm 185cm tall, so love a good stretch - and my back, which can often get overlooked yet is vital for long-term health.  I would highly recommend pilates for anyone looking to do some non-high-impact exercise and get the body back in shape after any form of injury/accident.  (Obviously seek out a well qualified instructor and they can pin point issues and target specific areas as needed).  Read this post from a qualified instructor (Lottie Murphy) for more of the positive benefits pilates.....


As a Pilates instructor, I see a lot of clients who are referred to me after experiencing various joint issues such as hip and knee replacements, back pain or shoulder injuries. Ideally, we should start thinking about the health of our joints before problems start to occur.

I passionately believe that Pilates is the best type of exercise you can do. One of the main principles of Pilates, which is vital for healthy joints, is correct alignment. Poor alignment, muscle imbalance and lack of movement can, over time, put wear and tear on our joints.

Here are some principles you can start putting into practice today for maintaining the health of your joints.

Find Good Posture

Start caring about your posture. Good posture will position the body and the joints into their optimal position for movement. Good posture and alignment throughout the whole body is crucial for safe movement. Proprioception is the awareness of where the joints are in space. Try standing against a wall and notice the parts of your spine that make contact. Also, try and avoid sitting for too long during the day.

Muscle Tone

Stability of our joints is key to keeping them healthy so we must work towards having good muscle tone and muscle balance around the main joints like the shoulders, hips and knees. Pilates exercises can be great for working the deep intrinsic muscles around a joint, which help restrict unwanted movement in a joint. You can work towards a toned body with regular daily conditioning exercises.

Body Awareness

Pilates will improve your body awareness in every day life. Joint injuries may occur if you have poor body awareness for example you might be standing with your knee twisted or go to reach for something behind you and overstretch. Becoming more body aware will make you more conscious of your every day movements and how your body is feeling. You can then make necessary adjustments or seek advice if you are concerned with something you notice. Try my Mindfulness Pilates Routine to become more body aware.

Staying Healthy

It’s also important to maintain a healthy weight to prevent extra pressure on your joints. Watch portion sizes, eat lots of colourful veggies and try to include some omega-3 fatty acids such as salmon and my favourite, mackerel.

By Lottie Murphy, blogger and pilates instructor.   See my next blog post for a session of 'Tone and Stretch Pilates' from Lottie Murphy.

For readers who are London based....

Join Lottie for Pilates at the Lorna Jane Active Living Room in Covent Garden every Tuesday evening 6:15pm. Book online by visiting: www.lornajane.co.uk.

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Fast and Furious - The Ultimate Guide to HIIT Training

HIIT training is not a new thing....but it's a great thing! If you haven't given it a go, then you really should. Most gyms and sports centres have now introduced these classes into their schedules and the benefits after a few sessions of training fast and furious, are clear to see!

HIIT stands for 'high intensity interval training', basically a short, fast, intense burst of exercise focusing on one area of the body, followed by a brief recovery then going hard again. Class usually last from 20-30 minutes so it's over pretty quickly too! It's like circuit training on fast forward (x16)! Read on to hear more about the benefits of Hiit from this recent Men's Health article - scientists have now added age prevention to the list of benefits from this form of exercise. Bring it!


The Fountain of Youth? If you're training right, it's whichever tap is closest to you in the gym. New research from the Mayo Clinic in Minnesota found interval training actually slows down the ageing process. Turns out HIIT encourages cells to grow proteins faster, slowing down the decline as you age.

There's never been a better time to train like mad for 20 seconds. With that in mind, we present our one-stop guide for all things High Intensity.

Some guys burn fat like a furnace and get sleeve-ripping guns in no time at all. Their secret? Four words: High Intensity Interval Training (HIIT). There’s a reason why almost every trainer swears by HIIT. Cycles of intense anaerobic exertion followed by slower recovery periods are proven to burn fat and build muscle – fast. And here’s how to make the most of it.

Knowledge is power

You could spend hours on mind-numbingly boring cardio exercise with little results, or less time on high intensity results to get massive gains. An easy choice, right? HIIT really means more muscle, less fat and all in less time – this is not a drill. Researchers from McMaster University in Canada discovered high intensity training delivers the same physical benefits as traditionally tedious endurance training. In other words, HIIT has its cake then eats it too (and then burns that cake off in record speed).

HIIT burns away fat

High intensity training will kickstart your metabolism, meaning you’ll still be burning calories long after you leave the gym. The intense anaerobic exercise opens up a tab of energy and lets you settle the bill with blubber. This means you can burn up to 5% of your body fat with a simple 20 minute workout, according to researchers from Southern Illinois University.

HIIT packs on the muscle

The human body has two main muscle groups: fast twitch and slow twitch. Small slow twitch muscles are great for endurance, but they’re unlikely to fill out your t-shirt – unless you’ve accidentally shrunk it in the wash. Fast twitch muscles, on the other hand, are larger and used for power movements.

But changing slow twitch muscles into fast twitch is incredibly difficult, right? Well, no. Researchers at the Department of Clinical Physiology in Stockholm found HIIT is an effective way of transforming fibres from slow to fast. It’s no wonder Joel Edgerton has his own HIIT workout to get in blockbuster shape.

HIIT cranks up your cardio

A few weeks of high intensity workouts will also boost your V02 max – the key metric determining your pace, power and endurance – by 6% more than standard cardio, according to a study published in the American Journal of Physiology. That’s right, a workout of less than 20 minutes per session is better for your cardiovascular health than longer workout sessions. Seriously. This is because HIIT recruits more muscle tissue – around 80% compared with 20-40% for moderate jogging or cycling. It’s a simple formula: more muscle use = better cardiovascular fitness. HIIT has it all covered.

Your abs love HIIT

Intensity training is a sure-fire way to a defined six-pack. Why? Your abs hide behind a layer of fat that HIIT removes while jacking them up at the same time. You’ll be struggling to sit up after our extreme intensity abs workout, but you’ll see signs of your six-pack emerging in no time. We can’t promise it won’t hurt, but it’s the quickest way to an ironclad core. You can thank us later.

Muscle mass? HIIT the bike  

A short warm up, intense pedalling, cool down. That's all you need for some serious gains. Oh, and the entire thing lasts less than twenty minutes. Scientists at Canada's McMaster University found 10 one-minute sprints on a standard stationary bike are equally effective as hours spent at low-intensity. Getting bulked on a bike couldn’t be faster.

Want to burn fat? HIIT the rowing machine

Warm up. Row like there’s no tomorrow. Recover. Repeat. It’s really that easy to drop off the fat. Mark Coles, a fat loss specialist at M10 fitness, recommends using power intervals on a rower: go flat-out for 30sec then do 2min slowly. Repeat 4 times 2-3 times per week. “This stimulates growth hormones and increases fat loss,” he says. Researchers from the University of Tasmania found that just four weeks of HIIT training improved the time-trial performances of competitive rowers in comparison to traditional training.

Don’t overdo it

Since HIIT is so effective, all you need to fight is the urge to overtrain and you’ll be well on your way to washboard abs. More than three high intensity sessions a week could cause havoc to your gains, according to a study published in the journal Plus One. Researchers at the Norwegian University of Science and Technology found that those who used HIIT three times a week saw an 11% improvement in their endurance but those who exercised every day showed no development. Put simply, HIIT means less workout time and more gains.   

Eat well for best results

HIIT will transform your body into a rocket – and all rockets need fuel. A study in The Journal of Nutrition found that just 20g of protein before a session can enhance your calorie burn over 24 hours and taking amino acids 30 minutes prior to training could build 42% more muscle than those who took them after intensity training. You can also carb up guilt free as the oxidative stress of HIIT could force the body eat up muscle for energy, meaning a couple of slices of wholemeal bread, or even a bit of pasta will do you the world of good.

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The Top 10 Healthiest Foods for Breakfast Ever

Breakfast really is my favourite meal of the day and I aim to make it as healthy as possible to give me the best start - ready to tackle whatever the day throws at me!   Read on for some healthy breakfast tips and indulge yourself in the morning.... 

The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.

Steel-Cut Oatmeal 

A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.

Eggs

How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn't matter. They're all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)

Meanwhile, egg yolks are one of nature's best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you're still leery of yolks, don't be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn't have any effect on heart health, even in people with existing coronary artery disease.

Berries

Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won't spike your blood sugar and insulin levels like that glass of OJ will. "A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.

Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.

Cottage Cheese 
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Greek Yogurt
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It's an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer, and giving you a low-fat choice that doesn't sacrifice other nutrients.

Nut Butter

"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study. (Did you know you can make your own nut butter at home?)


Avocado

All hail, avocado toast! These green goddesses have it all—omega-3s, protein, fiber (half an avocado contains a quarter of your recommended value for the day), vitamin E, and more potassium than you'll find in a banana, says White. Those nutrients come with a big payoff: New research published in the Journal of Clinical Lipidology found that eating one to one and a half avocados per day (in place of other foods high in saturated fat) significantly reduced levels of total cholesterol, LDL cholesterol, and triglycerides.



Sprouted-Grain Bread
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that's linked to maintaining a healthy weight.

Flaxseed

"These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer," says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds' protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.

Coffee
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer's Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer's disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.


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Monday Motivation

Challenge = Change

Yes, it sucks, but that last squat burns for a reason. When you feel like giving up, do 10 more!

 Source:  Fitness Magazine

The Benefits of Swimming: 10 Reasons Every Woman Should Get in the Water

Swimming is one of my favourite forms of exercise - be that pool swimming or sea swimming (- yes, I'm lucky enough to live on the coast!).  Swimming has major health benefits and takes years off your age and adds years to your lifetime! It's a well used form of rehabiliation and has multiple benefits....  read on for more of these - get your cozzie ready and dive in!

Benefits of Swimming: It Counts as Both Cardio and Strength Training

In swimming, if you aren't moving constantly, you're sinking. (Forced cardio!) Plus, water is about 800 times denser than air, says swimming and triathlon coach Earl Walton, owner of Tailwind Endurance in New York City, so your muscles are under constant resistance. Finally, no more trying to decide if today is going to be a strength or cardio day. (We suggest this pool workout for every skill level.)

Benefits of Swimming: It's Easy on the Impact

Yes, the low impact means swimming is a great workout for injured athletes, who need to take it easy on their joints. But it may also mean more results: "You can swim at higher intensities on a regular basis without feeling wear and tear on your body," Walton says. You could have a super-hard workout one day and still be in the pool the next, he says. Bonus: Research in the International Journal of Sports Medicine shows swimming is better than straight-up rest for exercise recovery, for when you want to take it easy.

Benefits of Swimming: It's Great for Your Lungs

When your face is under water, oxygen is at a premium. In turn, your body adapts to use oxygen more efficiently, Walton says. Plus, it learns to take in more fresh air with every breath, and expel more carbon dioxide with every exhalation. A study in the Indian Journal of Physiology and Pharmacology even found that swimmers had better tidal volume (the amount of air that moves in and out of the lungs during relaxed breathing) compared to runners. This results in lower resting heart rates, lower blood pressure, and, as you'll see next, better running performance.

Benefits of Swimming: It Makes You a Better Runner

By increasing your ability to take in and effectively use oxygen, swimming increases your endurance capacity like crazy, Walton says. That's great news if you're hoping to complete your first half-marathon this year. It also means you can run faster mile after mile without getting winded. In a 2013 Scandinavian Journal of Medicine & Science in Sports study, swimmers who followed a controlled breathing technique (taking two breaths per pool length) improved their running economy by 6 percent after just 12 swim sessions. Air-fueled benefits aside, swimming trains your glutes and hamstrings, your core, and your shoulders—all of which are needed for improved running form and performances, Walton says.

Benefits of Swimming: Anyone Can Do It

Whether you're recovering from an injury, pregnant (Walton has trained women in the pool on their due dates), a new mom, or an Ironman competitor, swimming can give you a great workout (um, as long as you—you know—know how to swim). You control the pace, intensity, and what you get out of every session, he says.

Benefits of Swimming: It Slashes Major Stress

While exercise-induced endorphins will do wonders for your stress levels, getting in the water for your workout may have its own special brand of mood-boosting benefits, Walton says. Being submerged in water dulls the amount of sensory information that bombards your body, helping to bring on feelings of calm, according to a study published in Pain Research & Management. Researchers found that regular flotation tank sessions were effective at relieving symptoms in patients suffering from conditions related to chronic stress. No wonder you love soaking in the bathtub.

Benefits of Swimming: It Turns Back the Clock

Regular swimmers are biologically 20 years younger than their driver's licenses say they are, according to research from Indiana University. Scientists say that, even up until your 70th birthday, swimming affects blood pressure, cholesterol levels, cardiovascular performance, central nervous system health, cognitive functioning, muscle mass, and blood chemistry to be much more similar to that of your younger self. Who needs night cream?

Benefits of Swimming: It Hits Otherwise Underworked Muscles

"You don't sit at your desk with your arms over your head," Walton says. But when you're in the pool, your arms are all over the place, meaning you need to work your often-neglected lats, deltoids, and traps, he says. And we know you aren't targeting those when you're on a bike or pounding the pavement. Plus, since so much of swimming is about staying balanced and level in the water (while both your arms and legs are moving, mind you), swimming helps you develop the deep stabilizing muscles in your core and lower back that women often miss.

Benefits of Swimming: It Makes You Smarter

Blood flow to the brain increased by up to 14 percent when men submerged themselves in water up to their hearts, according to a Journal of Physiology study. Researchers believe water's pressure on the chest cavity may have something to do with it, and they are now studying whether water-based workouts improve blood flow to the brain better than do land-based ones. Stay tuned.

Benefits of Swimming: It Opens You Up to Awesome Experiences

Want to hop off the back of a boat? Swim across the San Francisco Bay? Go snorkeling in the Bahamas? Win every game of Marco Polo? Mastering swimming will help you do all that, Walton says. "Swimming's a life skill. It opens the doors to a lot of fun stuff."

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Recipe Alert: Easy Vegan Brownie Overnight Oats

Overnight oats are a revelation to me!  An easy, delicious and nutritious way to enjoy healthy breakfasts without any of the fuss in the morning!  They are filling and packed with protein, good fats and all kinds of yummy stuff.  Eating a breakfast  high in protein will optimise your brain's ability to send messages to the rest of your body, ensuring you wake up properly and stay energised (and full!) until lunchtime.  Follow this delicious recipe and breakfast won't ever be the same again...

I mix all my ingredients together, place it in the fridge at night, and just forget about it until morning.

EASY Vegan Brownie Batter Overnight Oats made with simple, healthy ingredients that can be made in only 5 minutes. Healthy, vegan, gluten free and so yummy.  😍 I love chocolate, so this is my favourite recipe, but you can change up the ingredients, adding fruit, nuts, and spices as you see fit.

Ingredients:

• 1½ cup unsweetened almond milk
• ½ ripe banana, mashed
• 2 Tbsp raw cacao powder
• 1 Tbsp peanut butter, room temperature
• 1 cup gluten free rolled oats
• 1 scoop chocolate protein powder (recommends: Tao Nutrition)
• ½ tbsp chia seeds
• 1 tsp vanilla extract
• ¼ tsp cinnamon
• Pinch of salt

Optional toppings: coconut flakes, nibs or peanut pieces

Instructions: 

• In a small bowl, mix together peanut butter and banana.
• Mix in cacao powder, chia seeds, coconut sugar, chocolate protein powder, vanilla, cinnamon and salt until well combined.
• Add in almond milk & oats until they are thoroughly coated.
• Pour oats into tupperware or mason jars.
• Cover and refrigerate overnight until the oats soften and the liquid has been absorbed.
• This dish can be eaten cold, or microwaved for 30-60 seconds for a warm chocolaty breakfast.

Top with favorite toppings and enjoy.
This recipe will make enough for two breakfast portions.


Recipe adapted from: The Edgy Veg

The No-Gym Workout (Part 2)

Following on from Tuesdays post, you don't need machines at the gym to get fit. Your own body weight and gravity can do the job.  Here are some additional moves to give you a full-body home workout.

How to Trim Belly Fat
To lose belly fat, you'll want a full-body exercise routine that builds lean muscle all over. Muscle burns calories, even at rest. So having more muscle helps to melt fat all over, including the belly. The best plan is to make cardio, strength training, and a healthy diet part of your daily routine.

Split Squat With Biceps Curl
Rest your right foot on a chair well behind you, with your weight on your bent left leg. Keep your head up, eyes forward, and weights at your side. Very important: Keep the front knee directly over the ankle. Now, slowly lower your hips by bending the front knee. Push back up and pull the weights up towards shoulders, but don't twist the arms as you lift. Do all reps and switch legs.


One-Legged Hamstring Blaster

Strong hamstrings help power your legs. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight -- do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs.

Chair Dip
This simple move tones the backs of the arms. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, move your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step.  Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat.


Double Chair Dip 

To really challenge triceps, position two chairs facing each other. Sit on the edge of one, palms on each side of your hips. Straighten your legs and prop up your heels on the opposite chair. Scoot down until you're supporting your weight on your hands. Slowly lower your body by bending your elbows until upper arms are parallel to the floor -- and keep your back close to the chair behind you. Slowly push back up and repeat.


Love Handles?
Looking to trim your waist? Your best bet is to work on slimming down all over with a healthy diet and plenty of exercise. You can work on strengthening your core muscles with moves such as wood chops or planks.

Basic Plank 
This move strengthens all the core muscles, helping to tone the mid-section. Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. Using your abs, slowly lift your torso off the floor, keeping your torso and legs steady. Don't let your low back sag and don't hike up your hips. Hold this position for 15 seconds or more -- and don't hold your breath!



Dynamic Plank 
Try this advanced move only after mastering the traditional plank. Support your weight with chest and forearms on top of a fitness ball. Keep legs straight and toes on the floor and contract the abdominals to help stay balanced. Shift your weight to your left leg as you bend your right knee and bring it up to meet the ball; slowly return it to starting position and repeat. Switch legs.

Two-Legged Hamstring Curl 

A slightly easier hamstring challenge uses two legs. Lie on the floor with heels and ankles on a fitness ball. Dig your heels into the ball and raise your hips as high as you can, while keeping your back straight -- do not arch. Now bend your knees to a 90-degree angle and roll the ball toward you. Pause at the top and slowly lower hips back to the ground and repeat.

Ball Plank With Shoulder Extension
Ready to work every muscle in your body? This move comes close, with a special challenge for the core. Put your chest, stomach, and hands (with weights) on a fitness ball, legs straight to the floor. Slowly raise one arm behind you, toward the ceiling. Contract your abs to keep from rolling off the ball, but don't forget to breathe. Pause, slowly return your hand to the ball, and repeat with the other arm.

Protect Your Lower Back
If you have low back pain, warm up by gently stretching your hips before working out. Kneel down on one knee with that foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor, keeping your upper body straight. Don't lean forward, and keep your knee in line with your ankle. Hold for 30 seconds and switch legs.

Sit Much?
Got a desk job? Get up each hour and move a bit, even if you're just walking around the office. Watch your posture -- your ears, shoulders, and hips should be in line. Gentle stretching can also help you feel better after spending all that time at your desk.

How Many Reps Are Right for You?
For strength and power, aim for three sets of six reps. For general muscle growth and toning, try three sets of 6-12 reps. If you're striving for muscle endurance, plan on two to three sets of 12 or more reps with 30-second rest periods. Remember, if something doesn't feel right, stop and check with a fitness expert. Depending on your health and physical condition, some exercises may be better for you than others.


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Inspiring Stories: "Cancer Couldn't Stop Me"

A longtime runner, this reader didn't let cancer didn't stand in the way of raising funds and awareness for charity.

A Scary Moment
August 11, 2013, was the scariest day of Carrie Amos' life. Seemingly healthy, with five half-marathons under her belt, the 44-year-old collapsed while brushing her daughter's hair. She found out a couple days and several tests later that she had a cancerous three-centimeter tumor on her kidney. The mother of three kids, ages 9, 7, and 5, Carrie was terrified. "My first thought was, Am I going to die? The next was, What about my family?" she recalls.

Road to Recovery
In December, Carrie had surgery to remove one-third of the affected kidney. "I can't begin to describe the pain I felt afterward," she says. Even so, Carrie was back on her feet just two days after the operation, walking loops around the hospital with her doctor's approval. She gradually increased the distance and, a month later, started jogging on the treadmill. Being active helped her feel stronger, physically and mentally, so she decided to sign up for a race. "I thought a goal would keep me motivated, even when my body ached," Carrie says. She set her sights on the More/FITNESS Half-Marathon ; she had run it twice in the past and loved the encouraging atmosphere of the women-only event. "Cancer made me realize how much I take for granted, and I didn't want to waste another day postponing my goals," she says.

The Big Day
After 26 of Carrie's friends signed up to do the 13.1-mile run, she heard about Glam-Runner.com, a company that makes tutus for runners to wear on race day. When Carrie contacted the founders, Monika Allen and Tara Baize, to ask about tutus in orange (the color of kidney cancer awareness) for her team, they offered to donate $7 from each skirt purchased to Carrie's hospital, Memorial Sloan Kettering Cancer Center.

The morning of the event, the sea of orange tutus streaming into Central Park brought tears to Carrie's eyes. "It was overwhelming to see all of these women come together for me," she says. Although it wasn't her fastest race, it was her fiercest. "I wasn't running to beat the clock but to show myself that I can overcome anything," Carrie explains.

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