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MeaeFitness of me...my own!

Exercise Assessments for Weight Management and Fitness Improvement. 
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How to Avoid Christmas Weight Gain (01.12.14)

Many people assume surviving Christmas unscathed by weight gain is not even possible, so they completely put their smart-eating habits on hold until after the new year. Bad idea! Instead, embrace the 80/20 mentality -- eat well 80 percent of the time, and indulge about 20 percent of the time. When it comes to those Christmas dinners, load up your plate with the healthier choices (like salad, lean protein, and veggies), and leave only a little room for the more decadent foods. You can still enjoy the Christmas Pudding... Just don't have it morning, noon, and night!

BE REALISTIC
Between the office parties and family feasts, Christmas can be a tough time for weight loss. Face it: Dropping a few kilos during the month of December is an unrealistic goal for most people. Your best approach may be to focus on maintaining. This way, you won't get frustrated and completely throw in the towel on healthy eating if the number on the scales isn't budging.

CHRISTMAS SHOPPING
When you head off for a marathon session of gift shopping, make sure you bring some smart emergency snacks. Otherwise, you could find yourself super hungry and diving in to smoothies (often shockingly high in calories), muffins, or other bad choices. If you have to eat whilst shopping, follow this advice:

STAY ACTIVE
Take advantage of winter activities. Go sledding, ice skating, skiing, or snow tubing. No snow, then go for a hike! And no matter where you live, there are plenty of indoor activities that burn calories: Put on a fitness DVD, or just dance around in your living room. Bottom line: Don’t be a couch potato all season long.

HYDRATE, HYDRATE, HYDRATE
Drink a LOT of water. Otherwise, you might mistake thirst for hunger and consume a needless number of calories! Dehydration can also cause you to get cranky, leading to poor food decisions. None of this is good when you're dealing with Christmas stresses and temptations! Carry around a refillable water bottle so you've always got H2O on hand. You could also try hot water with lemon, it’s also cleansing.

DON'T SKIP MEALS
Not having breakfast or lunch leading up to a big feast is a common mistake. You might think it's a good idea to "save your calories for a big meal," but you're basically setting yourself up for failure. Skipping meals will just leave you feeling famished by the time dinner hits the table. And it's much harder to make smart choices when hunger gets the best of you. So eat a satisfying breakfast and a light lunch.

MAKE SMART SWAPS FOR CHRISTMAS FAVOURITES
Bring a guilt-free dish to any Christmas table so you'll have something diet friendly to indulge in. It's easier than it sounds. 

COCKTAILS
There are two reasons to take it easy with the alcohol during Christmas. First of all, the drinks themselves often pack tons of empty calories. The second reason to limit cocktails? Getting buzzed only makes you more likely to give into the temptation of double-fudge brownies, creamy casseroles, and more. 

LEFTOVERS
If you’re hosting, send the calorie-dense foods home with anyone who'll take them. Stock up on cheap disposable containers so you can give leftovers away without worrying about whether you’ll get your dishes back. You can also freeze any item you have too much of so you don’t feel like you have to consume it all before it goes bad. If you’re a guest, politely decline to bring home the heavier foods.

Activity Monitors (06.11.14)


Do you rely on the calorie numbers provided by your activity monitor to keep your diet or exercise program on track? Many people do. But several recent research studies have questioned the accuracy of the products. Some say that the estimates of calories burned are not always trustworthy. That can cause problems for people who are trying to lose or maintain weight. 

Most activity monitors use a mathematical formula to determine BMR Basal Metabolic Rate (the number of calories your body needs to perform basic functions, like breathing). Then they add the number of calories burned through physical activity to determine the total number of calories burned during the day. 

From one type of activity monitor to another, there is also variation in the number of calories burned. There are several possible explanations for this. Some monitors use 'accelerometer technology' to track movement, and these deliver significantly higher caloric expenditure results. Some research has shown that accelerometer technology is not always accurate when tracking movement. 

One example records easy cycling workout as vigorous - probably because the foot was moving very fast and that’s where the monitor was placed. But when the monitor was placed on the wrist for a hard running workout, it recorded that workout as easier than cycling.

A heart rate monitor is usually more accurate simply because the final number is based on actual effort (as determined by heart rate) and not on an estimate of effort. But a heart rate monitor chest strap is not comfortable enough to wear all day. So it’s not a great option for people who want the most accurate caloric expenditure numbers for weight loss. 

If you are trying to lose weight, take the numbers provided by any activity monitor with a grain of salt. Watch your caloric expenditure but don’t rely on the number too heavily. Use them as a starting point, then make adjustments to your energy balance as needed to reach your goal.

Alternatively, if you want to know exactly what your Resting Metabolic Rate is, then contact Michelle at MeaeFitness now, and take out all the guesswork from your training and dieting. 

5 Ways to Burn Calories Without Exercising (30.10.14)

Do you know how many extra calories you can burn with simple changes to your lifestyle? The little things you do during the day make a big difference to your metabolism. Use these tips to change your daily routine, boost your calorie burn and lose some weight without exercise.

Use NEAT to Burn More Calories

If you want to burn more calories all day long, experts will tell you to increase your NEAT, or non-exercise activity thermogenesis. This is the term for all of the movement you do that is not vigorous enough to be called exercise. According to research, NEAT could play a major role in whether or not you lose or gain weight. And it may affect your risk of obesity.


So, how many calories can your NEAT burn? It varies, but the number could be significant. According to one study, because everyone's activity level is so different, calories burned from NEAT can vary from person to person by up to 2000 calories per day.

So how do you take advantage of this calorie-burning benefit? Start with these small changes or get creative and try some of your own ideas.

1. Burn more calories at the office.
Having a sedentary job isn't a direct cause of obesity, but sitting for extended periods could become a cause of weight gain in some people. Obese individuals appear to exhibit an innate tendency to be seated for 2.5 hours per day more than sedentary lean counterparts. Researchers estimated that if obese individuals could adopt the NEAT habits of their lean counterparts, they could burn an additional 350 calories per day.

If you have a desk job, get up and move for at least 15 minutes every hour. Take a walk to the toilet, go to the water fountain, run an errand, take the stairs instead of the lift or do your filing from a standing rather than seated position. Grab a few co-workers and make increasing your NEAT part of a healthy-office routine.

2. Burn more calories while you relax.
How many hours will you spend in front of the television tonight? You can burn extra calories by simply adding some light activity to your TV viewing and relaxation time. Fold laundry, dust furniture or sweep the floor while you watch television. Not only will the activity boost your caloric expenditure, but you may well eat less in front of the television if your hands are kept busy. 

You can even burn calories during other leisure activities. If you like to talk on the phone, walk around during your chat instead of sitting down. And try to limit entertainment-related computer time to 15-minute intervals.

3. Burn more calories with your children.
Teaching your children to increase their daily activity may save them from weight gain in the future. And it will help you too! If you want to slim down without exercise, find ways to increase your walking time during the day. Walk the children to school or to the bus stop. If you drive them, choose a parking spot a short way from the school and use those extra steps to chat with them about their day. And parents, if you are tempted to scold your kids for fidgeting, you might want to think twice. According to research, fidgeting is a common form of NEAT and can contribute to a healthy metabolism.


4. Burn more calories with daily chores.
Housework can burn a few hundred calories per hour. The actual number depends on your size and gender. For example, a petite woman burns about 160 calories per hour doing moderate chores while a larger man would burn substantially more. But who would have thought that sweeping your floor could cause weight loss? Grab a mop and do a complete housework workout to burn calories and tidy up at the same time. Once the cleaning is done, there are always organisational tasks that can help you improve your energy balance. Organise your wardrobes and draws, get into the loft and tackle those unpacked boxes or clean the garage to increase your NEAT.

5. Burn more calories at social events.
How many times have you entered a party in a friend's home and scanned the room for a comfy place to sit? The next time you go to a party, burn extra calories by becoming more social. Choose to stand or circle the room and talk to as many party goers as possible. Offer to help in the kitchen, take a tour of the garden or greet guests at the door to stay active. You'll be the life of the party and increase your NEAT at the same time.


If you're not sure how NEAT can make a difference, use a heart rate monitor to track your daily movement. It can provide a general estimate of your daily calories burned both at the gym and in your home or workplace.

If you would like to know exactly how many calories a day your body needs to maintain your current body weight or lose weight, then contact MeaeFitness through michelle@meae.co.uk and book your Resting Metabolic Rate (RMR) Assessment. 


Why do I need to know my RMR? 
There is a very simple equation to lose weight: calories in must be less than calories out! It is not sufficient just to count the number of calories you eat. In order to be effective at losing weight, you must know both sides of the equation. MeaeFitness gives you your personalised RMR and exercise training zones for your body. Everyone is different and has a different metabolism and zones. 

Why is RMR important? 

For achieving weight loss goals, the main benefits from exercise come from raising RMR post-exercise and raising baseline RMR generally. Imagine, you exercise in the gym for 1 hour and you burn 600 Kcal. What does your body burn for the other 23 hours? If you can raise your RMR from 1,500 Kcal/day to 1,800 Kcal/day, you will burn an additional 300 Kcal every single day, which is 2,100 Kcal/week. Nearly half a kilo of fat without working out!

Too Busy to Exercise? (14.10.14)

“I’m busy". I’ve heard it over and over from clients, who want to get in shape and improve their health, but think they don’t have the time.

Of course, they’re not totally wrong.

If you want to get in shape, I won’t lie and say you can cut corners. (Although there are some simple tricks you can use to boost your efficiency).

Sustainable, maintainable physical transformations can often slow processes. They take patience, persistence, and consistency. They take time.

But finding time can be tricky.

Still waiting for that magical ‘free’ time to show up?

Have you ever told yourself, “If I can just get through the next day/week/month/year, things will calm down and I’ll be less busy”?

You’re never going to find time. If you want time, you have to take it.

That’s right; those spare hours are never going to appear. But you can make space for yourself, no matter what else is going on in your life.

Think you can’t do that? Think again.

I have Lactate Threshold and VO2 Max Tested 1000's of Clients and together I've helped them accomplish fitness without sacrificing the other things they want to do in life.

Today is the day you start a new relationship with “busy”.

Today, by making time, you start to take control back. Control of your life, and your body.

The kind of control that will make you feel more focused, more confident, more in charge, and ultimately happier. 

Here’s how:

1. Make an appointment with yourself.

Decide how much time, realistically, you can devote to your health and fitness goals.

It doesn't matter if you don't have a lot of time. What does matter is that, each day, you set aside an appointment with yourself in advance to do your workouts, prepare meals, whatever you want your healthy habits to be.

Set reminders for that appointment, like screen pop-ups, phone alerts, sticky notes… whatever it takes to keep yourself on track.

And when the time comes, follow through, no matter what. Commit and hold yourself accountable. (Because accountability is one of the most important - but underrated - parts of getting in shape).

2. Defend your time.

Tell others you’re booked. Show yourself as unavailable on your calendar.

Expect your fitness time to be threatened. By yourself and by others. So prepare and plan accordingly.

Do you need someone to watch your children / pets? Do you need to account for travel time? Do you need to pack your training gear the night before? Do you need to juggle schedules with someone else?

Anticipate obstacles before they happen.

3. If you don’t follow through, make adjustments.

We all get knocked off track sometimes. That’s okay. If one aspect of your plan isn’t working, don’t abandon it, just make some tweaks and keep trying.

For example, if dragging yourself out of bed at 5 am to workout just isn’t happening, consider adjusting your schedule to fit it in over lunch or immediately after work.

The main thing is, keep trying until you find what works for you.

Making time is essential for getting in shape. Yes, it can be difficult. But it’s also empowering.

Welcome to a whole new way of being ‘busy’.

What Does Eating in Moderation Actually Mean? (18.09.14)

Dieting: a word that turns me off as a Nutritionists plus those trying to lose weight. It conjures up thoughts of diet restrictions, “bad” foods, and delivery meal plans. As many experts will tell you, however, the key to successful and sustained weight loss, as well as the secret to overall health, is moderation. We always hear, and indeed I say to my Clients, “everything in moderation,” but what exactly does that mean for how you eat?

How Do I Eat in Moderation?

According to the dictionary, moderation simply means “the avoidance of excess or extremes.” One of the first thoughts that should come to mind is portion control. In today’s super-sized society we are often presented with way more food than we need. Foods that are nutrient-poor, like processed foods, fast food, sweets, as well as high sodium options and are not only readily available, but often craved. Because complete avoidance can lead to over-consumption of that food or other foods later on, learning to control these foods in your diet can help you become a healthier eater over time. 

A second thought to consider is variety. Eating a variety of foods ensures that your body is getting all the nutrients it needs. Eating a certain food or food group in excess can lead to nutrient imbalances and unhealthy eating patterns. According to a recent position paper released by the Academy of Nutrition and Dietetics (AND), labelling foods “good” and “bad” can foster unhealthy eating behaviours and can cause many people to abandon efforts to make dietary improvements. Taking on a total diet approach is better for you.

How Do I “Cheat” In Moderation?

Taking a total diet approach means having an overall healthy diet while enjoying all foods you love in moderation. This includes those sweet, salty, processed foods that would typically be labelled as “unhealthy.” One of the best ways to incorporate these is to cheat a little on your good diet! While there is no one magic way that works for everyone, there are a few methods of cheating that you can try to see which works best for you.

Remember though, even when cheating, the key is still portion control! Avoid excess and have just enough to satisfy a craving to avoid overdoing it. Planning your cheats is helpful in preventing overeating later on, but keep your total daily caloric intake in mind. As a benchmark, try not to go beyond 500 calories above your daily calorie allotment with "cheat" eating.

• Cheating Every Day

Cheating once a day is doable, but make sure you're within your daily caloric limit. The ‘MyPlate Guidelines’ stipulate 267 calories on a 2,000 calorie diet. This translates to about 13% of daily calories. That's about 200 calories a day for those on a 1,500 calorie diet. This means that a whole dessert or chocolate bar may be too much. Instead, the daily cheat allows for a smaller portion or a "tastier" version of healthy foods. For example, sweetened yoghurt, full-fat cheese, or the addition of a half serving of chocolate biscuit’s to otherwise healthy oatmeal. 

• Have a Cheat Meal

A cheat meal is one meal where you can have anything you’d like. If you're eyeing a hamburger, fries, and shake, make other meals in your day more clean and lean. A cheat meal should have you extra-full, so you may find you're not as hungry in a subsequent meal anyway.

• Have A Cheat Day

If you’ve been eating healthy, whole foods, staying within your calorie limit, and exercising consistently all week, a cheat day can be a nice reward when the week's up. Choose one day to splurge and eat anything you’d like, within a reasonable balanced set of meals of course and without going beyond 500 to 1000 calories above your daily calorie allotment. This shouldn't translate to three colossal meals. It means you can add a rich dessert to a well-balanced dinner and maybe a larger breakfast or lunch than usual. When planning your cheat day, be sure to remember it's one day a week, not two! Some may try to have both Saturdays and Sundays to cheat, but this ends up being more tricky and may wipe out the calorie deficit you've built up all week. If you'd like more wiggle-room calorie-wise, go for a cheat day every two weeks.

8 Things You Always Wanted to Know About Dieting (02.09.14)

Your work colleague advises against eating after 8 p.m., a girl from your yoga class swears by the grapefruit diet, and your best friend warns that mixing carbs and protein can make you gain weight. You've been hearing diet tips like these from well-meaning people for years, but is there any truth to them? To set the record straight on the most oft-repeated advice, a team of nutrition experts were consulted and they revealed which strategies you should forget and which live up to their get-slim promise.

Q. Will chewing low-calorie foods like sugar-free gum and celery help me burn calories?

A. It might, but hardly enough to trigger weight loss. Gum and certain veggies are often called "negative-calorie" foods because they supposedly take more energy for your body to chew or digest than they contain.

The negative calorie myth was put to the test when researchers at the Mayo Clinic in Rochester, Minnesota, asked people to chew sugarless gum at a rate of 100 bites per minute. After calculating the energy expended (about 11 calories per hour), they concluded that a person who chewed on a piece every waking hour of the day for a month would lose less than half a kilo. As for celery? All that crunching does burn energy, but it amounts to less than the 6-calories the stalk contains. The bottom line: If you really want to shed weight, give your jaw a rest and start moving your body!

Q. Can coffee really rev up my metabolism?

A. It's true: coffee can stoke your calorie-burning furnace—provided you drink it black. A study in the journal Metabolism found that the caffeine in two cups of coffee may cause a 63 kilo woman to expend up to 50 extra calories over the next four hours. Caffeine stimulates your nervous system, signalling the body to release a small amount of energy from its fat stores, however stirring in milk, cream, or sugar can cause your insulin levels to rise, which diminishes that metabolic effect.

Don't try to accelerate the weight loss process by sipping black coffee all day, though, and don’t exceed three cups in a day, as too much caffeine can cause anxiety, nausea, and headaches.

Q. Will eating after 8 p.m. make me gain weight?

A. That all depends. Contrary to popular belief, the snack you have before bedtime won't automatically be stored as fat. The most important factor affecting your weight is how many total calories you eat each day, not what the clock reads when you eat them.

That said, skimping on meals during the day may set you up to overeat at night, which can cause weight gain. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate in the evening and the higher their total calorie intake for the day.

Our brain's satiation mechanism—its way of telling us we're full—tends to become weaker as the day progresses. That means you may have to eat more in the evening in order to feel full. Research suggests that have having a larger breakfast, a moderate-size lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to snack at night.

Q. Would eating carbs, fat, and protein separately help me lose weight?

A. No. While the concept of "food combining," or eating certain nutrients at specific times (and excluding others), has fallen in and out of vogue for decades, there are no proven benefits. The theory is that different food types (proteins, fats, starches, sugars, and acidic foods) require their own digestive enzymes in order to be metabolised properly. Some claim that mixing these groups or eating them at the wrong times could cause digestive issues or weight gain. 

To determine if a food-combining diet could confer any health or weight-loss benefits, researchers at University Hospital Geneva in Switzerland put two sets of obese patients on low-calorie diets for six weeks. The first group followed a food-combining plan (eating carbohydrates at one meal and fats and protein at another), while the second ate meals that contained all three nutrients. While both groups took in the same amount of calories, those on the balanced diet actually lost about 1.5 kilos more than the food-combining group and lowered their blood pressure too.

Q. Should I eat a doughnut at morning work meetings, or have nothing at all?

A. Doughnuts are the better choice, but just marginally. Not only are they excessively high in fat, but doughnuts are also made with sugar and white flour, carbohydrates that are quickly absorbed into your bloodstream. You may feel satisfied during your meeting, but you'll probably start feeling hungry shortly thereafter. Over time, these breakfasts may lead to weight gain: A Saint Louis University study found that women who chose carb-rich meals over higher-protein ones ate about 400 more calories and had stronger cravings over the next 36 hours.

The next time your boss calls an impromptu brainstorming session, go for a French cruller (169 calories, 8 grams of fat) or a glazed doughnut (190 calories, 10 grams of fat) and skip the cream-filled (307 calories, 21 grams of fat) and cake versions (303 calories, 17 grams of fat). And while muffins may seem like a healthier bet, keep in mind that some pack nearly 700 calories and 33 grams of fat!

If you expect things to wrap up within an hour or so, eat breakfast after the meeting. Keep an emergency stash of options, like whole-grain cereal and high-fibre energy bars, at your desk.

Q. Will blotting my pizza cut down on calories?

A. It won't soak up all of the fat and calories in your lunch, but it can make a small difference. If you're eating a medium slice of cheese pizza, swabbing it first with a napkin can remove up to 45 calories and 5 grams of fat.

But all the mopping in the world won't help if you're ordering the wrong kind of pizza A report from the Centre for Science in the Public Interest in Washington, D.C., found that stuffed-crust and meat-lovers varieties, which can contain 800 calories per slice and more than a day's worth of fat and sodium.

If you really want to improve the nutritional profile of your pizza, skip the meat toppings and order your with extra veggies—like mushrooms, spinach, or broccoli—and half the cheese (which saves about 80 calories and 6 grams of fat per slice). Switching from deep-dish to thin-crust can also reduce up to 200 calories and 6 grams of fat.

Q. Does exercising on an empty stomach burn more fat?

A. Yes, but you might not be able to work out as hard as you would if you'd eaten first. Researchers at the University of Ottawa in Canada asked two groups of people to hit the treadmill in the morning until they'd blasted 400 calories. The joggers who skipped breakfast burned 58 percent more fat than those who had eaten a meal before their run. But pre-workout fasting won't necessarily translate into weight loss. People incorrectly assume that if you're using fat for fuel, it equates to losing body fat. But what affects weight loss most is how many calories you've depleted during your workout and if you've sustained a deficit by the end of the day.

It may sound counter-intuitive, but having a 150- to 200-calorie snack at least 30 minutes before your training session could help you get slimmer in the long run. A study from Pennsylvania State University found that women who had a mini-meal before their workout were able to exercise up to 16 percent longer than those who drank only water beforehand. Plus, women who exercise on empty become so ravenous after they finish that they often end up making poor food choices. Eating a banana or a granola bar can give you the energy you need to raise your intensity.

Q. Can foods like cabbage soup and grapefruit help me flush fat?

A. Despite long-standing rumours to the contrary, there is no science proving that any particular foods can burn, melt, or flush away fat. If a woman loses weight on a grapefruit or cabbage soup plan, it's likely because she has cut calories by restricting her intake to a handful of foods.

You'd almost certainly lose weight eating 1,000 calories of anything, whether it's bananas or crisps, but it will be tough to keep the weight from returning once you return to your normal diet.

The "Negative Calories" Myth Explained (14.08.14)


Simply put, the term “negative calories” refers to food that takes more calories to process than it delivers. Take celery (the 'Devil's' food if you ask me!), the usual example of a “negative calorie” food. It wastes its calories first with mastication, then intestinal churning, only to have the fibre eliminated as part of the final stage of digestion. 

But in actuality, there are really no “negative calorie” foods that offer the body zero minus whatever calories. Calories wasted in extracting nutrients are already considered in calculating the Thermic Effect of Food (TEF). TEF usually wastes about 10% of calories, but for some foods, the TEF can reach 20%. Still, that means a 10-calorie stalk of celery wastes 2 calories to deliver 8. 

The concept of “Free Food” has been used forever by dietitians, diabetic educators and Weight Watchers to describe foods with a negligible calorie count that, presumably, one can eat with abandon. Free foods include “negative calorie” foods, like celery, cucumbers, lettuce , spinach, chicory, greens, sprouts, mushrooms, onions, and other vegetables that are basically water and dissolved nutrients wrapped in a bundle of fibre. The only real calories they provide are those that we add. (“Negative calorie” fruits like watermelon, mango and apples, are on the "free food" list; however, I maintain that fruit has too much easily digested natural sugar to be "free".)

And so, “negative calories” is a nice term, innocent enough. But the concept has no research backing and there is no definitive food list, but what is the harm? However, “negative calories” went out into the world where it became the darling of a group of sensationalised Negative Calorie Diets. Those diets utilised the “Negative Calorie Effect” - the calorie wasting process - usually embellished to claim those foods actually increased calorie burning metabolically. (That just is not true.) The negative calorie diets were usually severely restricted in protein and other nutrients from the major food groups. They produce weight loss only because they are generally lacking in food!

Check out my latest Article at Total Womens Cycling http://totalwomenscycling.com/riding/prudential-ride-london-100-eat-ride-31917/?utm_campaign=newsletter_20140808&utm_medium=email&utm_source=newsletter_twc (08.08.14)

Check out my latest Article at Total Womens Cycling http://totalwomenscycling.com/fitness/spinning-30676/ www.totalwomenscycling.com (22.07.14)

 How to Avoid Gaining Weight When You're Injured (21.07.14)

 

Three simple ways to stay on track while you recover.

 

Does an injury have you side-lined from your regular workout routine? While getting injured can be frustrating (and painful), it doesn't have to mean you'll gain weight. In fact, it may be a great time to take a break from your current workout and focus on other ways to stay fit. And the good news is, when your body is ready to go back to your workout routine, it will have to work even harder than it did before, making it even more effective.

 

In the meantime, here are three ways to avoid gaining weight while you recover:

 

1.  Look for alternative methods of exercise.

Can't run on your injured knee? This might be a great time to try Pilates instead with a qualified instructor or a physical therapist. Many physical therapists use Pilates to assist in the increased range of motion of a joint, tissue and musculature repair, to help bring awareness to your body, and to assist in regaining strength and flexibility."

 

If your injury isn't too severe, you may be able to replace pounding the pavement with lower impact forms of cardio such as cycling or swimming. Being side-lined from your regular workout routine may not be a bad thing – it could give you the extra motivation you need to try something new or kick up your strength training while you heal. Just be sure to talk with your doctor or physical therapist (if applicable) first to find out exactly what kind of activity you should and shouldn't be doing with your specific injury.

 

2.  Start a new, healthy habit.

If there's nothing physical you can do while you recover from your injury, focus instead on starting new, healthy practices like eating or sleeping better. Dedicate the time you may have spent running to creating other healthy habits than can help with weight loss or maintenance like eating raw food. Try out a few new recipes or experiment with adding in more raw foods to your current meals. Eating raw food will inevitably keep weight down during recovery, and you may even lose a few pounds.

 

Your recovery time may also be the perfect opportunity to make sure you're getting enough sleep. Getting in enough hours of quality sleep while you heal could be as important for weight loss as your calorie burning, so make sure you're getting between 7 to 8 hours every night.

 

3.   Help someone else.

An injury can often turn into an excuse to wallow in self-pity on the sofa with a bag of crisps. Instead, why not reach out and help someone who might be much worse off than you are? Donating your time, service, or even just visiting with someone can help take your mind off of your situation and may be even more rewarding than a workout could ever be. I am a true believer of giving to others, whether to charities, or to service of others—it can be so rewarding, satisfying, and fulfilling that it may eliminate your desire to visit the kitchen too often.

 

Finally, don't forget the gym isn't the only place to burn calories. The more active you can be throughout your daily life, the better (even if it takes a lot more effort to get around). Use this time to heal, take good care of yourself (follow doctor's orders) and others, and you could even end up losing weight!


What Is the Least Amount of Exercise You Can Do? (18.07.14)

Current physical activity guidelines for adults recommend at least 150 minutes of moderate-intensity aerobic activity (e.g., brisk walking) every week. While this goal may seem modest to some, to those who are not physically active at all, it may feel overwhelming and discouraging.

If you want to start an exercise programme but feel discouraged, instead of asking yourself, “How much exercise should I do,” ask, “What is the least amount of exercise I can do… most days of the week, happily and consistently?”

Do the least amount of exercise?
Yes, happily and consistently. Too often people get stuck, because when the discomfort and difficulty of making a change is too great, you won’t exercise happily or consistently. Instead of focusing on the gap between where you are and where you “should” be, start with a goal that is so small that achieving it is irresistible!

So what are you willing to do happily and consistently?
• Walk for five minutes a day?
• Dance to a song each evening in your living room?
• Take one flight of stairs at work (then take the lift up the other floors)?
• Stand up, walk around, or do floor exercises during the adverts when watching TV?
• Walk a lap around the football field during your child’s practice?
• Something else?

You might be saying to yourself, “That’s not enough! That won’t make any difference.” But if it helps you take that first step toward a more active lifestyle, it will make all the difference!

Want to know precisely at what heart rate to train at to effectively burn the maximum amount of fat calories within 1 hour of exercise? Want to know what heart rate you stop fat burning? Then contact Michelle at MeaeFitness (www.MeaeFitness.co.uk) and book your Cardiorespiratory Fitness Assessment now! You don’t have to be an athlete; you don’t even need to be fit! Everyone’s metabolic profile during exercise is unique. Know yours and start exercising for real results!