Exercising In Winter

Here in the UK we are still enjoying a bit of warm sunshine. Many people exercise in the warmer weather but then fall out of routine as the darker, colder nights draw in.

Here are some tips to help you stay active......

More energy

Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.

Your body’s defences will also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds. However, more research is needed in this area.

If the shorter days are affecting your mood, being active can improve your sense of wellbeing.

You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.

Warm up

If you’re starting a new exercise regime, don’t overdo it. Slowly build the amount of exercise you do. If you can't manage 30 minutes in one go, break it up into 10-minute chunks.

Always warm-up for up to 10 minutes before you start. Walk at a brisk pace, or jog in order to warm your muscles.

Make sure you’re warm if you’re going outside. Wear several layers to keep the heat in. A lot of heat escapes through your head, so consider wearing a hat as well.

Stay safe

If you're exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.

Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.

If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.

If you have a cold

Colds are more common in winter, but you don’t necessarily have to stop exercising if you’re feeling under the weather. According to Dr Keith Hopcroft, a GP from Basildon in Essex, use common sense and listen to your body.

“If your symptoms are not severe and you generally feel OK, then you can exercise. If you feel absolutely rotten, then it’s best not to go.”

However, it’s important not to exercise if you have a fever. A fever is when your body’s temperature is 38°C (100.4°F) or above and is rarely a symptom of a cold. “If you exercise with a fever,” says Dr Hopcroft, “it’ll make you feel worse. In very rare cases, exercising with a fever can lead to the virus affecting your heart, which can be dangerous.”

If you have asthma, take extra care when exercising in winter as cold air can trigger symptoms. Dr Hopcroft recommends using your inhaler before you exercise and taking it with you during your activity.

Something you enjoy

Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors, such as:

• archery
• badminton 
• bowls
• cycling
• dancing
• curling
• fencing
• fitness classes
• five-a-side football
• handball
• judo
• pilates
• racketball
• squash
• swimming
• table tennis
• tai chi
• yoga

You don’t even have to stop doing outdoor activities.

If you enjoy running, don't let cold weather put you off. 

You could take a long walk at the weekend or go for a bike ride. Just wrap up warm and be careful if it’s wet or icy. 

If being outside when it's windy, raining or snowing doesn’t appeal, rent a fitness video and try doing some exercise at home.

Source:nhs.uk/Livewell/fitness/Pages/Winterexercise.aspx

Something a Little Different for FREE

I often see people in the gym, on holiday, on the bus reading.

I myself enjoy getting my head in a good book. My time is often limited so I prefer to read something that will offer knowledge and that I will learn something from.

I came across this book some time ago and this guy has inspired me in life (I guess we all have someone we look up to). He is currently giving his book away for free and you can claim a copy for yourself. 

Click Here

Alternatives To Drinking Diet Coke

ALTERNATIVES TO DIET COKE

• Look for stevia (a natural sweetener) versions of soft drinks if you really must drink a soft drink.
• 
  
• Drink plain mineral water with fresh lime or lemon juice or both with a dash of organic honey, if you prefer a sweeter taste, as a very healthy and hydrating drink.
• 
  
• Drink green tea if you want the effects of caffeine without the jitters. L-theanine in green tea is the antidote to caffeine's negative effects on the nervous system and it also boosts 'alpha waves in your brain'
• 
  
• Drink Kombucha or Kefir tea. They are both naturally fizzy and Kefir tea in particular can provide a dose of probiotics for promoting better digestion and health of your gut.
• 
  
• Learn to make or buy nutritious smoothies made out of green vegetables like spinach, low sugar fruits like blueberries and tasty ingredients like coconut butter that are full of essential nutrients and health promoting fatty acids.  

Source: dailymail.co.uk/femail/food/article-3184770/Now-DIET-Coke-does-body-Infographic-reveals-fizzy-drink-makes-store-fat-rots-teeth-effects-like-cocaine-just-ONE-HOUR.html#ixzz3jBDnVlC1

Tips To Take Years Off Your Face In Five Minutes

7 Day Workout Completed - Update

After finally completing the intensive workout, my body felt a little bit like it had used muscles I never knew existed. 

As difficult as it was I really enjoyed it. I feel stronger and although it is difficult to tell whether it has made much difference to the look of my body, I certainly feel better (I can feel that my butt muscles are harder!)

I have decided that I would really like to keep on top of pushing myself a little bit harder so will continue to add a days routine into my normal exercise pattern 2-3 times a week. I will continue doing my walking/running and cycling with the addition of one days intensive routine thrown in a few times during the week.

Doing the same routine all the time is not a good idea as the body gets used to it and is not challenged by it. I would suggest changing it every 6 weeks or so and giving yourself a challenge occasionally if you want to get any kind of results.

If you would like to try the 7 Day Challenge or take a look, you will find it at 

http://www.self.com/program/best-bodies-challenge/

Update on 7 Day Intensive Exercise Routine

Well yesterday I did day 4 which was mainly abs. It consisted of floor exercises, some which included the use of dumb bells. Again like the other routines I found myself having to improvise on some movements to get through it. It does however say that some moves are inspired by the Best Bodies Atheletes 2015 so it's no wonder I am struggling with some of it!!

I do feel a sense of achievement in doing this routine though.

Today's session consists of legs and arms with more squats and lunges using weights.

The last few days have been a little bit uncomfortable in that my legs have been overworked making it difficult to go about my daily tasks without some pain and discomfort. So today I have listened to my body and decided to give it a rest. Having a rest day is not part of the course but I have had to take note of how many body feels, plus the fact that I wouldn't have managed many squats or lunges.

Since I am not an athelete or trying to getting a body like one then I will adjust the routine accordingly.

It is not to say that I will not be doing any form of exercise today. I shall still go for my daily walk with the dog and do some Yoga stretches to stop me from stiffening up totally.

Normal business will resume tomorrow :)

Are YOUR Weight Worries Holding You Back In Bed?

Tracey Cox reveals the three fears that are ruining women's sex lives (and why they shouldn't)

• Sexpert Tracey Cox says women worry so much they can't enjoy sex
• She says bad body image is ruining the experience for many women
• But the sexpert reveals why there is really nothing to worry about

Sex is meant to be one of life's greatest pleasures.

So why do lots of women spend the whole time worrying rather than enjoying themselves?

Here are the top three things most women stress about in bed - and shouldn't.

YOUR BODY

Most women are paranoid about their bodies and it's not just our self-esteem which takes a miserable dive every time we succumb to obsessing about our muffin tops.

A bad body image has a direct effect on our ability to enjoy sex.

Numerous studies have shown body self-conscious women are more timid, less likely to initiate sex, try new positions or talk about their needs than women who are happy with their bodies.

But the reality is most men don't look at your bottom and think 'Dear God! Look at those Godawful lumps!', they think 'Let me get my hands on that!'.

Research continually shows that men in love are almost universally positive about their partner's body.

You see fat, he sees curves.

Sex is about what's happening on the inside not the outside. It's about feeling sensations, feeling connected and loved - and having orgasms.

Lying there stressing about how you look and feeling paranoid means none of the above is going to happen.

NOT HAVING AN ORGASM EVERY SINGLE TIME 

Reputable US research suggests 75 per cent of men always reach orgasm during sex while only 29 per cent of women do.

If that wasn't depressing enough, another comprehensive study (Elisabeth Lloyd, US) analysed more than 30 years of studies of female orgasm to conclude they're 'a happy accident' rather than a regular event that's guaranteed to happen.

Yet women still feel under incredible pressure to pretend they climax almost every time and are plagued with guilt and feeling 'not good enough/sexy enough' when it doesn't.

Men's orgasms are reliable and automatic; our are sporadic and dependent on a multitude of factors.

The mood we're in (fat/thin/bad hair/good hair/am I feeling desirable day), what's happening in our lives and relationships (he's being a b*****d again), the amount and type of foreplay and the amount we've drunk and eaten: all these factors affect whether or not we climax.

But - and it's a big one - more often than not, the main reason we don't orgasm is down to not enough foreplay, the wrong type, an ineffective foreplay technique or a terrible combination of all three.

Women have no need to be embarrassed if an orgasm doesn't happen - but if our partners are guilty of any of the above, perhaps they should be!

+3

She adds that men and women have different types of desire that are more noticeable at certain times

NOT WANTING SEX AS MUCH AS HE DOES 

'They're all over you in the beginning but stop wanting it at all once you've been together for a while.'

How many times have we heard this one? (How many times will it be written in the comments section by men?)

The claim: women only seem to like sex at the beginning. Once the relationship is serious, we lose interest.

Some men think it means we're just not interested in sex at all. We fake it in the beginning until we've 'got him', then drop the act.

But there's a far less sinister, more plausible reason, according to research findings.

Men are more likely to feel 'spontaneous desire': they'll feel like sex before they start having it.

Women are more likely to feel 'reactive' desire: we might not feel like sex at the beginning but get aroused and enjoy sex once we start having it.

(Though, again, this will only happen if our partner's sexual technique is effective and enjoyable.)

Both sexes feel more spontaneous desire at the start of a relationship because that's when love and sex hormones flood our brains, as Mother Nature tries desperately to get us to have lots of sex to conceive.

Between nine and 18 months later, those hormones (necessarily) dry up and we fall back to our natural libido resting state.

This is when mismatched sex drives become apparent.

It's not women pretending to like sex to hook their men that causes a drop in desire.

It's to do with the different types of desire each gender experiences becoming more noticeable with time.

What also becomes apparent the longer you're together is that it's rare that both of you will feel like sex at the same time anyway.

If we were all a lot less hung up on sex having to be 'spontaneous', most people's sex lives would be in a much better state.

Put in the same 'spontaneous' planning you did at the start - plan nice things to do together, make sure you both look great, think up new things to try together in bed - and you might just find there's more than a flash of 'just-met-sex' in the next session.

Source: dailymail.co.uk/femail/article-3185738/Are-weight-worries-holding-bed-Tracey-Cox-reveals-three-fears-ruining-women-s-sex-lives-shouldn-t.html#ixzz3hwpTVTPj 

7 Day Intensive Exercise Routine

Two days ago I decided to try an intensive 7 day all over body workout. I am currently on day 3.

Why am I doing this you may ask?

I have always enjoyed exercise and still enjoy it to this day. However, I do enjoy upping the stakes every now and again and thought I would challenge myself a little more. Also I wanted to know if it would make any difference to my body shape after only 7 days.

My thoughts so far are that it is VERY intense. So much so I have had to improvise some of the movements to enable me to get through it. I have not always managed to complete the full amount of circuits they have suggested (but have tried to do as much as my body would allow me to).

This is not for the faint hearted and would take someone of immense fitness, in my opinion, to complete it all to the exact scale they are suggesting.

Having said that I find the challenge enjoyable and are hoping that the end results will be worth the pain. Yes that's right pain! It doesn't come without some aching my muscles are feeling right now.

Having a change in your exercise routine is good. I change my own routine every 6 weeks at least so that my muscles have to work harder and so I am working different muscles too.

This current routine comes with a 7 day food menu to follow. I must confess that I have not been following it as I feel my diet is healthy already. I have been making sure I take in extra healthy calories to feed my muscles along with taking beetroot juice which I know from personal experience is good for stamina and energy.

Along with this routine, I also do my daily Yoga stretches just to help keep the pain in my muscles to a minimum. After showering I finish off with a cold rinse to help with lactic acid (the stuff that causes the pain of over working the muscles).

My final conclusion is that these routines are not for the newbie to exercise and not to be used as a quick last minute fix before a holiday.

I will keep you informed of my progress and final thoughts after the 7 days are complete.