Blessed with a beautiful day, members from Slim & Fit classes came together to raise money for Macmillan. It was great to see so many of you here, enjoying cake, drinking tea & coffee, chatting & giggling with your friends and family. I’d forgotten how wonderful we are when we are all in one place. You blow me away with your kindness and generosity. I am please to say we raised just over £300. Thank you to all who made cakes :) to Julieanne our chief tea/coffee maker and a good one at that I heard, for all the raffle prizes that were donated and all who made donations on the day and in classes. Hector also enjoyed eating your crumbs and barking at you all!
There’s no doubt that keeping active makes us feel more energetic. But there are other more specific benefits, including helping to:
- manage high blood pressure and angina
- keep you at a healthy weight
- maintain regular bowel movements
- stimulate a poor appetite
- strengthen muscles and bones, reducing the risk of falls and fractures
- ease discomfort if you have arthritis or Parkinson’s
Regular exercise also boosts the brain chemicals that lift your mood and make you feel happy – so it can be a good way to deal with stress and anxiety.
The 4 building blocks to being active
Developing and maintaining stamina, strength, flexibility and balance are particularly important as you get older, and can help you carry out everyday tasks more easily, as well as enjoy activities more.
Stamina helps you to walk longer distances, swim and mow the lawn.
Strength helps you to climb stairs, carry shopping, rise from a chair and open a container.
Flexibility helps you to bend, get in and out of a car, wash your hair and get dressed.
Balance helps you to walk and climb steps confidently, stand from a sitting position and respond quickly if you trip.
Different activities bring a different range of benefits, so try a variety of things. Finding something you enjoy means you’re more likely to do it regularly.
You don’t have to be moving around to benefit from exercise. Chair-based exercises, which you can do sitting or holding on to the back of a chair, are ideal for improving muscle strength and flexibility. You can watch videos online that demonstrate chair-based exercises.
If you’re physically able, but find yourself sitting in front of the computer or television for hours at a time, try to break it up and build activity into your day.
Why not go for a short, brisk walk around the garden or in the street after writing an email or finishing another task where you’ve been sitting still.
However, if you have a health condition that makes moving about difficult or painful, such as Parkinson’s, arthritis or osteoporosis, always consult your GP for help in choosing the right exercise for you.
They may be able to suggest suitable activities and may know of special exercises or classes for people with these health conditions.
This article was kindly supplied by Ali Cannon, owner of The Active Weigh based in Bracknell.
© Copyright 2015 Find My Fitness.
I am pleased to announce the start of my first Fitness Pilates Course! The 5 week course starts on Thursday 8th October 9:30am at Hensman Hall, Higham Ferrers.
The aim of Fitness Pilates is to identify basic postural imbalances. Pilates based exercises:
- Increase muscular balance and strength
- Improve posture
- Improve Core and Back Strength
- Makes you fit for life
Fitness Pilates is great for central body toning and is a great way to strengthen weak areas. The sessions are suitable for beginners and advanced.
For those new to Fitness Pilates please wear comfortable clothing, bring some water & a small hand towel. Mats will be provided.
Book your place
Places are limited, so book your place now to avoid disappointment.
A new 7 week Kettlebells Course starts on Saturday 3rd October 8:30am. A kettlebell is a cast iron weight, shaped like a cannonball with a handle. The beauty of the kettlebell is it works many different muscle groups within a single workout. You take the workout at your own pace, and weight level, so it is perfect for any age and ability.
Member Nigel has lost over a stone since joining us back in August and made some simple changes to his lifestyle by eating healthy and cutting down on fizzy drinks and treats. Nigel loves his kettlebell workout and feels his mobility has greatly improved because of it.
Stuck in a rut? Bust out of it in a big way with a kettlebell workout. This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it. After a brief introduction, I know you’ll love it. If you want to shape and tone your muscles to look good for those Christmas parties, why not join us.
Course dates are:
Saturday 3rd, 10th, 24th & 31st October
Saturday 7th, 21 & 28th November
Book Your Place
Spaces are limited, so book now to avoid disappointment.
A question I am asked regularly.
Though you may have some idea of what’s in store for you as you head toward menopause, the stage of life when the ovaries stop producing eggs and menstrual cycles dwindle, you may not quite know what to expect when your periods are officially over.
A woman is medically defined as being in menopause when she has not had a menstrual cycle for at least 12 months. At that point, the transition into your non-child-bearing years is complete.
After Your Period Stops
Unfortunately the permanent end of menstrual periods doesn’t necessarily mean the end of bothersome menopause symptoms. The symptoms typically associated with menopause, like hot flushes and mood swings, can occur for some time both before and after that point.
Women who have reached menopause can expect menopause symptoms to become worse than they were during perimenopause (the period shortly before menopause). Experts don’t know exactly why this happens, but it’s believed to be related to the hypothalamus, the portion of the brain that regulates temperature.
The hypothalamus is acutely responsive to oestrogen. Leading up to menopause your oestrogen levels fluctuate. When they’re high, you don’t have symptoms. But when you go into menopause and there’s a complete lack of oestrogen, you start to notice those symptoms more.
Managing Menopause Symptoms
Replacing the missing oestrogen in the body with medication can help relieve hot flushes and night sweats.
The simplest way to take control of your physical symptoms is to stay in good health such as taking regular exercise, developing healthy eating habits and getting enough sleep at night. All can help a woman stay stronger, which makes her more able to withstand the changes that occur as oestrogen levels drop. Women who do these things are less likely to be bothered by hot flushes, and they get less of them.
The Most Important Part of Post-Menopause Life
Along with the physical changes that occur after menopause, women may need to improve their health-care routines.
Postmenopausal women are at greater risk of heart disease, so it’s important to redirect your diet toward healthy-fat foods and lower your salt intake — this will reduce your risk of illness. As part of your routine check-ups, you should have a blood test at a minimum of every five years until age 50, and then at regular intervals. Your doctor will recommend what that interval should be based on how high your cholesterol is, if you are on cholesterol treatment, and on other cardiovascular risk factors that you may have, such as hypertension or obesity.
Women should also have their bone density checked once every two years to spot early signs of osteoporosis, a weakening of the bones. Postmenopausal women are particularly at risk for this condition: Research shows that up to 20 percent of bone loss can occur in the first five years of menopause. Oestrogen is one of the best stimulators of bone growth. The risk of osteoporosis is very low before menopause, but post-menopausally fractured hips and problems related to bone density are very likely.
This article was kindly supplied by Susan Booth, owner of Alive Fitness based in Derby.
© Copyright 2015 Find My Fitness.
Many of our Slim & Fit members and non-members are reaping the benefits of Fitness Pilates on Tuesday evenings in Stanwick. I too, really enjoy the sessions, so much so that it encouraged me get qualified to teach and to sign up for the 2 day Fitness Pilates course with Kelly Reid- Banks and 23 others. For those who know me, I don’t like exams but knew I’d have a practical & theory test to do to get the qualification! Yes, I was nervous but got through the weekend. Thankfully Kelly was assessing us on our practical work all weekend and I left with the knowledge I had PASSED that part. We did our exams Sunday afternoon and my mind went blank (ever had that feeling?!) We only had 25 questions and a pass rate was 70%! We finished and then we had to wait. Wednesday came and Kelly was due to email us all individually with our results. I’m not sure how many times I checked my emails whilst keep myself busy, finally it came and this is what Kelly had written.
‘I am very pleased to let you know that you passed both your theory and practical for your Fitness Pilates certification!!! – Congratulations 100% correct on your theory exam which shows excellent level of knowledge and understanding here!!!’
Wow! Not only did I pass but 100% correct. I don’t think I’ve ever got 100% before! And now I can’t wait to start teaching. Fitness Pilates is such a great way to increase muscular balance and strength, improve posture, core and back strength & stay fit for life :)
A new morning class will be opening soon.
The Macmillan Coffee Morning is the World’s biggest fundraising event for people facing cancer. Slim & Fit invites you to join them for their Coffee Morning on Saturday 26th September. 10.30am – 1pm. Enjoy tea, coffee and a slice of cake for a £3 donation. Tracey said,”This is a great cause and we have a number of members that we have supported directly during their illness. Last year we raised just short of £400 and this year we are aiming to raise even more.”
So why not catch up over a cuppa, enjoy some gorgeous treats – and the money raised at the Coffee Morning will help make sure no one has to face cancer alone.
Cakes are needed for the event. If you can make one please let Tracey know.
Enjoy a dollop off fun
Have a good giggle with the new guessing games; ‘Baked or Faked’ and our ‘Spot the cake’ sweepstake.
Join in the prize raffle by buying tickets in class this week or on the day. Please let Tracey know if you have a raffle donation and bring it to class over the next two weeks or on the day.
Research shows that a person can lose weight just by practising some common sense weight-loss ideas. Changing how you think about dieting and your health will help you to lose weight sensibly and keep it off. Here are the next five of our top-ten common senses tips for losing weight. All are suitable for young, middle age and elderly people.
Eat high fibre foods: These are excellent at boosting your weight loss. Studies indicate that these foods help to slow the breakdown of nutrients, thereby reducing the release of sugar into the blood. High levels of sugar in the blood increase your level of insulin, which can promote weight gain and the storage of fats.
Avoid eating processed foods: a lot of processed foods are high in fat, sugar and white flour that will hinder your weight loss. Avoid foods such as processed meat, high-fat crisps, biscuits and chocolate.
Regulate your alcohol intake: Alcohol contains empty calories (containing no nutrients); reducing your consumption is an excellent way of boosting weight loss.
Weigh weekly: avoid the temptation of weighing yourself too regularly. Weight loss is a process, and you should take some time before weighing. Weighing yourself every day can be misleading and may make you discouraged, resulting in you wanting to give up.
Replace unhealthy food: keep away from unhealthy foods whilst doing your shopping and replace them with healthy ones. One drawback of a weight-loss plan is that you may have to avoid eating some foods you really love. Try to eat more fruit, vegetables, seeds and nuts instead. Stick to the guidance of your weight-loss instructor!
So, this week:
- Build some fibre into your diet
- Skip the processed foods
- Set yourself a sensible alcohol quota (or abstain)
- Go to your weekly weigh-in and resist having a sneak peek
- Try some new healthy foods to replace your usual treats!
© Copyright 2015 Find My Fitness.
Studies show that you can lose weight just by following some common sense weight loss tips. Changing how you think about food and your health will help you lose weight sensibly and keep it off. This article covers the first five of our top ten common sense tips for losing weight. They include techniques that are suitable for young, middle age and elderly people.
Exercise: getting some exercise is paramount when it comes to losing weight. Through a simple activity such as walking, the body burns off the calories. Exercising is one of the productive ways of shedding off extra pounds of fats from the body. Before starting any exercise, it is important to consult your g.p. about your current medical condition.
Avoid skipping meals: when you embark on a weight-loss programme there can be a temptation to skip meals. Beware, as you may end up consuming more calories than if you had eaten 3 meals as you will be so hungry. You need breakfast to get you brain into gear for the day ahead. Skip lunch and you may be reaching for that chocolate bar mid-afternoon! Eating at regular times throughout the day helps keep your blood-sugar levels steady.
Drink enough water: this is a basic tip. Maintaining a hydrated body is very important when comes to losing weight. Doctors recommend drinking six to eight glasses of water a day, about 2 litres. Water is essential for healthy body function. Also, drinking a glass of water before eating makes you feel fuller, and consequently you eat less, drinking water will keep you from high-calorie, sugary fizzy drinks and energy drinks.
Eat slowly: research indicates that brain takes roughly 20 minutes to register food in your stomach and when you are full. This means that eating slowly creates more time for the stomach to send signals to the brain. This leads to satisfaction and therefore, reduces chances of overeating.
Get enough sleep: according to research, lack of sleep may interfere with your weight loss success and may cause you to crave high-calorie foods. Also, sleep deprivation can increase fogginess, lower motivation for exercise, change your overall mood and affect you eating at the right time.
So this week:
- Plan your daily 30 minutes of exercise
- Make time for your breakfast
- Don’t forget your water bottle
- Pace your eating, concentrate on slowing down
- Turn off phones/tablets an hour before bedtime
Have a great week and watch out for our next five tips.
© Copyright 2015 Find My Fitness.
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