Well it’s 5 weeks into the Fitness Challenge and what amazing results so far!!! Well done to all of you taking part!! Can’t wait to celebrate all your hard work with a few drinks and nibbles (well maybe more than a nibble! – and more than a few drinks!! ha ha)….
Keep on working hard!!! Karen x
Hi Everyone!! Just want to say a HUGE well done to everyone – you all worked really hard!
Here are your latest results……
Karen xx
Everyone is making really good progress – so pleased with all your results!! Well done
Keep training 
Some people seem to suffer from dizzy spells either during exercise or afterwards. If you are one of these people then check the list below to see where you may be going wrong:
1. Running on empty – if you exercise in the morning after maybe 10 hours since your last meal then your body is low on many of the nutrients and energy required to get you through your workout. If your carbohydrate stores (glycogen) levels are low then your body will use your muscles and fat for energy and this can be a strain on your system. Consider eating muesli, fruit, porridge – 1 hour before exercise.
2. Lack of fluids – our body’s natural equilibrium of water is very crucial – as you perspire you lose water and this can tip you over the edge. Drink water before, during and after exercise but don’t overindulge.
3. Low blood pressure – fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Take your time between transitions or better still perform all your standing exercise and then all your floor exercises. A visit to your GP to check your blood pressure would be necessary.
4. Blood pooling – after heavy leg exercises (squats, deadlifts) blood rushes to your legs in order to fuel your muscles. Ensure you take time to recover after these exercise and give the blood chance to recirculate. Keep moving around on your feet – this will help you return back to normal quicker.
5. Anaemia (iron deficiency) – because you have a lack of red blood cells you have less carriers for your oxygen and so can make it harder when exerted to return oxygen back to your brain. A visit to you GP would confirm any iron deficiency.
6. Correct breathing – starving your body of oxygen by shallow breathing or holding your breath during exercise is a definate no no. Concentrate on your breathing and this will not only get you through your exercise session but can improve your lung capacity and control your heart rate too.
7. Too much too soon – if you have been away from exercise for sometime or are trying something new then the shock to your body can cause spells of dizziness. Remember to take things easy and be progressive. Rome wasn’t built in a day!
If after following this advice or you still feel concerned about your dizzy spells then consult your local GP as there could be many other reasons why you feel dizzy during exercise.
Don’t let dizziness spoil your workouts!!
To prevent injury over the winter months it is necessary to take precaution. Here are some guidelines to safe training:
1. Wear layers. It will be chilly when you start but you will eventually warm-up so wear different layers that you can take off when needed. During the warm-down when the body temperature drops, it is important to add the layers back on so the body does not get too cold. When training most of the blood flows to the core which leaves the feet and hands exposed to the cold and prone to frostbite, and 30-40% of heat is lost through the head; wearing gloves and a hat will help to retain heat in these areas. 
2. 
Keep up your energy levels through sufficient food intake: the body needs fuel to function, running on empty in any weather condition is inadvisable. Fluid intake is essential too, you can still dehydrate in cold weather as in hot weather due to sweating, breathing and urine production.
3. Keep visible. Wear a high visibility jacket in the dark so that others can see you. A torch is also advisable if training in dark isolated areas and a mobile phone. Remember to train safely, at night it is always better to train in numbers than alone .
4. Medication. There is no reason why anyone cannot train outside including those with asthma and heart problems- but just take caution. The cold air can make training a little bit more challenging so make sure you have your medication at hand. Seek medical advice if unsure.
Thought the locals would like a link to this website with loads of different running routes around the Dorset/Hampshire area…………get your trainers on NOW! city.asp?loc=Bournemouth+GB
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I get many people asking me as to whether they should exercise when they have a cold for the flu. Hopefully you will find this article interesting:
 Are you sniffling, sneezing and coughing? If you’re like most people, you probably don’t relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they’re sick and don’t break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.
Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gym goer will come down with a cold at some point.
Not everyone who feels under the weather should exercise, however.
Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.
But the neck rule isn’t foolproof, and a little common sense is always a good idea. “The above-the-neck rule is a good one, but I’d say severe above-the-neck symptoms warrant cessation from regular exercise until the symptoms abate,” says Jeffrey Woods, PhD, professor of kinesiology at the University of Illinois at Urbana-Champaign. “Even Olympic athletes need a day or two off every once in a while.”
Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. “To be prudent, I’d recommend cutting exercise duration and intensity when symptoms are present,” says Woods. Daryl Rosenbaum, MD, director of the Sports Medicine Fellowship at the Wake Forest University School of Medicine, recommends that people with colds begin working out at 50 percent intensity. If symptoms improve after the first five to 10 minutes (as they often do), you can gradually increase the length and effort of your workout up to about 80 percent to 90 percent of your usual routine.
“Moderation is the key,” says Dr. Rosenbaum. “Studies have shown that people suffering from the common cold who get up and get moving actually feel better. If you go too far, however — either with extreme short-term activity or long-term overtraining — the immune system weakens. A viral cold that is allowed to linger for longer than normal could create sinus conditions that are ripe for a bacterial sinusitis to take over.”
There are some other precautions to keep in mind. Staying hydrated during exercise is always important; it is especially so if you’re planning to exercise with a cold. The nasal drainage associated with colds can hasten dehydration, and some over-the-counter cold remedies containing antihistamines (many cough syrups, for instance) can dry you out further, Dr. Rosenbaum points out.
Don’t spread — or catch — more germs at the gym
If you work out in a public gym, be extra vigilant when exercising with a cold. Germs can be transmitted through the air and through any person-to-person contact, so if you use a treadmill, gym mat, or barbells, be sure to be extra careful when it comes to wiping down the equipment. And avoid touching your face after handling equipment; you can pick up germs that will be more likely to infiltrate your body that way.
Your vulnerability to upper respiratory tract infections spikes for several hours starting just after a strenuous workout, studies suggest. So if you’ve just stepped off the treadmill after a 10-mile run, give that sweating, coughing, and sniffling stranger in the locker room a wide berth.
“Regardless of whether you’re exercising moderately or intensely, you want to take precautions against infection,” says Woods. “Clean your exercise equipment before and after, use a clean cup to get water from the fountain, and try to pick a machine away from other people.”
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SAFE EXERCISE DURING & AFTER PREGNANCY
Ante Natal Exercise What are the benefits?
•Psychological and social benefits, bringing a sense of well being
• Reduction in aches and pains of pregnancy, e.g. backache, cramp
• Improved posture and body awareness
• Reduction in the minor ailments of pregnancy such as stiffness, tension, constipation and insomnia
• Aids post natal recovery
• Improves ability to cope with labour and childbirth
I am not already active; can I start exercising during pregnancy?
Pregnancy is not the time to get fit and start a new exercise regime. However, if there is no previous history of miscarriage, medical complications, and you have full permission from your GP or midwife, you can attend a specific antenatal or aqua natal class, take up gentle walking and perform some specific antenatal exercises recommended by our team.
I am already active; can I continue to exercise?
If you have been active for the last 3 months, there have been no medical complications and you have the full permission from your GP or midwife, then you can continue with your exercise routine. You may need to modify your programme and monitor and alter the exercise intensity as appropriate. You can change your programme by:
• Maintaining fitness rather than improving fitness
• Reducing the resistance if you use weights to a moderate intensity (10-15 reps)
• Cutting out high impact work
• Adjusting any aerobic exercises to an interval-based programme of 20-30 minutes
Close contact must be kept at all times with health professionals and your fitness instructor, particularly concerning any medical changes within your pregnancy.
What exercise is appropriate?
• Gentle Swimming – if previously an active swimmer
• Water Aerobics
• Aqua natal, water aerobics specifically for pregnancy
• Low Impact Aerobics – avoid quick changes in direction
• Step Aerobics • Light Weight Training – with appropriate instruction
• Walking • Fitness Suite/Cardiovascular Machines – avoid the stepper and rower in later stages of pregnancy if you feel discomfort
• Pilates • Specific static abdominal and pelvic floor exercises
Please note: It is not advisable to start any of the above as a new activity during pregnancy apart from Aqua Natal or gentle walking. If you wish to carry on exercising outside of these activities, seek medical advice.
The main considerations for the pregnant exerciser are:
• Not to raise the body temperature, as your own body temperature is already slightly raised and your own heart will naturally fluctuate
• Avoid over-stretching or over-extending the joints (especially hips) as the hormone Relaxin helps to relax the connective tissue around these joints making them more vulnerable
• Avoid using isometric (static) contractions as they decrease circulation and increase blood pressure
• Avoid lying on your back after approximately 16 weeks as this may cause dizziness or nausea and may reduce blood flow to you and your baby
• Stretches should be performed for no longer than 10 seconds, as longer stretching may make the joints less stable and more vulnerable to injury
• As pregnancy continues into weeks 15 – 27, avoid any sudden changes in direction, any high impact exercises, or any sudden increases in exercise intensity
• Do squats and lunges to tone legs as opposed to inner/outer thigh resistance training during pregnancy
What exercise should I do for the abdominal muscles?
Trimester 1 0-14 weeks Abdominal curls can continue during this time as long as you feel happy to do them and it does not make you feel sick and you are a regular exerciser. Exceptionally strong abdominal exercise will need to be reduced at this time. Ask your fitness instructor for advice.
Trimester 2 15-27 weeks From 16 weeks onwards, abdominal crunch-type exercises should be discontinued, or when your stomach starts to dome while lying on your back. It is very important to continue static abdominal and pelvic floor exercises. Pelvic floor, pelvic tilts and static abdominal exercises should be used every day to improve posture and prevent additional stress to the back, hold for 8-10 seconds making sure that you do not hold your breath. Pelvic tilts can be done seated or standing.
Trimester 3 28-40 weeks Maintain fitness, avoid lifting heavy weights, continue as in Trimester 2.
Any Other Advice?
• Avoid lying on a hard surface on your back, this inhibits blood return
• Don’t exercise on an empty stomach
• Wear a good supportive bra and the right footwear
• Have sips of water throughout the exercise session
• Keep all movements controlled
• Perform all exercises with good technique
• Take care in hot, humid weather and environments
• Do not exercise if you feel very tired, faint/nauseous or are experiencing any joint pain
STOP and seek medical advice if you are:
• Spotting blood
• Experiencing any deep pelvic/abdominal pain
• Experiencing general pain/discomfort
Listen to what your body is telling you and if it does not feel comfortable STOP immediately.
Post Natal Exercise
You can resume exercise on completion of a satisfactory postnatal check up with your GP/Obstetrician (generally at 6 weeks). If you have had a Caesarean section, then you will need to wait a minimum of 8 weeks, delaying up to 12 weeks if the caesarean was an emergency or the recovery is slower. From birth to your 6 week check exercises advised by your midwife such as walking, pelvic tilts and pelvic floor exercises are recommended. It is essential to start off gently and increase the intensity of the exercise very gradually. You should not attempt to return to the same level you were working at before your pregnancy. Emphasis must be put on pelvic floor exercises, back care and postural work. Start with pelvic tilts and static abdominal exercises. Please see your midwife or fitness instructor to check your rectus abdominals have returned to their pre-pregnancy condition. Activities such as brisk walking, aqua exercise or swimming are excellent activities to start exercising again because of the reduced risk of injuries to joints and pelvic floor muscles. It is important to build up your fitness gently and in a controlled manner due to the hormone Relaxin still being present in your body for up to 5 months. Please note if you are breastfeeding the hormone will remain in your system for longer.
Main considerations when returning to exercise:
• Good standing and moving posture at all times.
• Pay particular attention to correct joint alignment.
• High impact activity is not recommended during this time, as there is a risk of injuries to the pelvic floor muscles, back, knees and ankles. You should not commence high impact activity until you are continent.
• Stretches should not be held for more than 10 seconds.
• If you are breast feeding – try to feed before exercising and wear a good supportive bra.
• Do pelvic floor exercises on a daily basis.
The above advice is based on guidelines issued by health and fitness professionals. It can be safe and very healthy for a woman to continue her active lifestyle throughout pregnancy. It is very important that you listen to what your body is telling you, stop if you feel unwell and consult with either an exercise professional or your GP/health visitor before continuing.
Ante & Post Natal Exercise
If you look after your body while you are pregnant you will feel better and will find it easier to get back in shape after the birth. Try to incorporate the following exercises into your daily routine:
Back Care As your baby grows, your balance and posture will be affected. To compensate for the increasing size and the weight being thrown forwards, the lower back often increases the curve at it’s base, contributing to lower back ache and discomfort. The correct pelvic tilt will minimise the stresses on your lower back, helping to relieve aches and pains and will help lengthen the back muscles and tone the abdominals.
The Pelvic Tilt & Abdominal Squeezes
The pelvic tilt will improve posture, developing better control of the tummy muscles.
The Pelvic Floor Exercise
Sit comfortably on a chair with legs slightly apart and your feet flat on the floor. Draw up the pelvic floor muscles, tightening around the back and front passages. Keep breathing all the time, hold for a count of 4, then let go. Repeat this again making sure that you are tightening the pelvic floor, not your buttocks, thighs or tummy muscles. Once you have mastered a good, isolated contraction try to do one long contraction, holding it for a count of 10 and finish with 4 quick contractions that take only about one second each. Pelvic floor muscles are designed to work hard during and after pregnancy, build up gradually and hold for as long as you can. Remember to keep breathing and relax all other muscles. Try to take advantage of any spare moment to do some of these exercises, e.g. sitting in a doctor’s waiting room or waiting for a bus.
Saw a good article in Grazia magazine! Here Paula tells us all her running tips! Here they are:
>> Lip balm at all times -keeping your mouth open while you run causes cracked lips.
>> For achy muscles, have an icy bath after a run then follow up with a warm shower – this helps your muscles ping back into shape.
>> Running makes you sweat which depletes your natural mineral reserves, so it is OK to add a little extra salt to your food.
>> If you find yourself getting very tired from running, with other symptoms including discoloured nails or dark circles under your eyes, you might need an iron supplement.
>> Listen to upbeat music!
>> If you find yourself flagging mid-run, pump your arms a bit harder. They work like a crank for your engine and will help keep your speed up.
>> Get a Nike+ training system – a chip placed in your trainers that connects to your MP3 player to tell you your distance, time, speed and calories burned. Visit www.nikeplus.com.
>> When Paula gets tired she counts to 100 three times. This equals one mile and focuses her mind away from the hard work.
>> Keep a diary of your run times and distances. Log on to the runner’s page at www.nikeplus.com and keep your record on the ‘MY runs’ box.
>>Run with a friend. You’ll spur each other on and talking builds up your lungs and breathing.
>> According to Paula, most runners ignore their stomach muscles – but they’re vital and take the strain of your lower body. Do sit-ups and posture training between runs. [taken from Grazia Magazine, 2nd February 2009)
Well there you go!! See you in the 2012 Olympics!
Karen Morison
These are my top tips to ensure an increase in metabolic rate and muscle mass, and a decrease in body fat!
1. Always start the day with breakfast! Yes okay you have heard it all before, but it is oh so true – EAT BREAKFAST!! Kickstart your day with a low GI foods such as egg on wholemeal bread, muesli or porridge, and avoid sugary cereals and white breads. Foods that are low in the Glycaemic Index are much better at releasing energy over longer periods, unlike high foods that fail to regulate blood sugar levels therefore leaving you feeling tired and sluggish.
2. Ditch the caffeine! Start you day with a cup of hot water and lemon This will aid the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions. Aim for around 8 glasses a day to prevent dehydration, more if you are active. Some people who suffer from water retention, also known as bloating, are reluctant to drink extra water, on the assumption that it will make the bloating worse. This is not true; in fact, retaining water is often a sign that you are not getting enough water, causing the body to hoard what little water it has. Counter-intuitively, if you suffer from periodic ankle swellings or days when you can’t fit into your “fat pants,” drinking more water will actually help you shed the excess fluids in your tissues.
3. Snack attack! Eating in between meals, i.e. mid-morning and mid-afternoon, keeps the energy levels constant throughout the day and prevents over-eating at night. It depends what you snack on though, and no crisps, sweets and biscuits do not count, sorry! – try fruit, nuts (not the whole bag!), 5/6 olives, raw veg.
4. Try to avoid eating too late at night as your body does not need the energy the foods are providing. Instead eat plenty throughout the day and drink to hydrate.
5. Avoid sugary foods. Most people know that they can’t just have one or two biscuits, they have to have the whole pack! Well that’s because sugar is addictive, and once you have that one biscuit, your body craves more! So when you want to snack (see 3) choose fruits and berries instead of high calorie sweets.
6. Have a ‘free day’! Eating healthy doesn’t mean you have to forget about ever eating anything high in calories again, but just limit it to one day a week. Be good in the week and have a treat on the weekend, that way you don’t feel as though your are missing out on all the fun. At the end of the day it is
If you haven’t had a recent physical, visit your doctor to get cleared for running.
Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery andinjury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.
Each week, you’ll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you’re feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
Note:
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
5K Training Schedule for Beginners
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 1.5 m run | CT or Rest | 1.5 m run | Rest | 1.5 m run | 20-30 min EZ |
| 2 | Rest | 1.75 m run | CT or Rest | 1.5 m run | Rest | 1.75 m run | 20-30 min EZ |
| 3 | Rest | 2 mi run | CT or Rest | 1.5 m run | Rest | 2 m run | 20-30 min EZ |
| 4 | Rest | 2.25 m run | CT or Rest | 1.5 m run | Rest | 2.25 m run | 25-35 min EZ |
| 5 | Rest | 2.5 m run | CT or Rest | 2 m run | Rest | 2.5 m run | 25-35 min EZ |
| 6 | Rest | 2.75 m run | CT | 2 m run | Rest | 2.75 m run | 35-40 min EZ |
| 7 | Rest | 3 m run | CT | 2 m run | Rest | 3 m run | 40 min EZ |
| 8 | Rest | 3 m run | CT or Rest | 2 m run | Rest | Rest | 5K Race! |
