Race For Life

Yesterday evening I did my second charity event in a month the Race for Life raising funds for cancers that affect women.

I have taken part in this cause on and off for the last 18 years. The last time being a couple of years ago.

The course was held on the cliff tops at Sewerby near Bridlington in East Yorkshire. 

It had been raining most of the day and the wind was howling. Not the best of weather to be running 5k on the cliff tops, but it was all for a good cause. 

I got there 45 minutes before the 7pm start as parking is often busy. It was a bit of a walk to the start line and as I walked the wind was blowing and the temperature was around 10 degress bbbrrrr. Once at the start there were already a number of ladies congregating around the stage area. The local radio station were on stage trying to keep everyone motivated and hudled together to keep warm. A couple of local ladies came on stage and gave a tearful quick few words as to why the race for life was important to them (survivors of cancer themselves). It was very touching.

As the start time got closer another woman came on stage and had everyone dancing around to a quick warm up session. Then we moved into start positions. Fast runners at the front, then joggers and then walkers.

I joined the joggers section and we were off. I was running with my sister and we took up a steady pace. I have to admit that I am not the best of runners, I prefer walking or cycling but seeing so many women and supporters turn out on such a dreadful evening spurred me on.

As we turned to continue on our path the wind didn't feel too bad.

Ten minutes in to the run I began to warm up and took my hoodie off to tie around my waist. The course took me down a steep slope and along the sea front. Once at the end I went around a marshall and back in the same direction. 

My calves were getting tight and as I approached the steep slope I had to stop and walk up it. Once at the top I continued to run. Running back in the same direction but closer to the cliff edge was tough going. It was uneven with small inclines and the wind was head on. This continued for the next mile, then it was a turn around and heading back to the finish. 

My calf tightness had eased and I could see the crowd and finish line. I crossed over the finsh to encouragement from the crowd and a sense of achievement. It took me 32 minutes overall.

Once stopped I very quickly cooled down and with my hoodie back on watched a few more cross the line before coldness over took and I headed back to my car to warm up!

The support from the crowds and seeing how many females, from the very young to the more mature, all take part is very humbling to see. I will continue to do this run and I am sure other charity events as we never know when a breakthrough for these diseases will come or when we or our loved ones may need the support they offer x

Try This For Yourself Maybe?

As some of you may have read, I am currently doing a 30 day butt challenge. It starts off pretty tame but is getting tougher by the day. Pleased to say I am keeping up with it so far.

If you would like to give it a try here is the link 30 Day Butt Challenge

As part of the routine, you are asked to do 30 seconds of a cardio move of your choice. At first this was fine but as the exercises have got harder I have found that I have changed what I do for 30 seconds. I find that 30 seconds of fast, high kneed jogging on the spot is managable but feel free to adapt to suit your own fitness level. There are some recommendations on the workout.

Another bit of advice I would suggest is to watch the video instructions before attempting each block of exercises. This will help you to get the movements correct for the best results.

Finally, if it gets too much and you struggle, then adapt it slightly to suit. Have a rest day if you need to (I have had to). Make sure it is only for one day though if you can. Stretch the muscles after each routine as this will help.

Good luck x

30 Day Butt Challenge Update

Further to my recent post on the 30 butt challenge I am currently doing, here is an update.

The routines are getting more challenging and I have gone through a range of exercises from floor movements and squats. The latest block of exercises I am currently doing are ballet based. I have done plies based movements which work the thighs and buttocks.

These are getting harder and after the odd day of really feeling the after effects of the routines, I am pleased to say I feel like I am getting stronger in my legs and bum. I have had a brief moment the day after some movements when it felt like I had really worked my muscles, but after some stretches it seemed to ease.

They do say that if you feel stiff then to take a days break. I have had to do this once, but other than that I have managed to keep going.

I do wonder what group of people they make these challenges for.

I exercise regularly but have at times have found it difficult. It certainly is NOT a quick fix for the faint hearted and I would recommend anyone thinking of taking up any kind of intense 7 - 30 day challenge to only do so if you have been exercising already for at least 2-3 months.

One Week To Go!!

There is one week to go before I do my first charity event, the Grimsby 28 mile bikeathon.

The weather these last few weeks has been terrible; cold, wind, snow, hail and rain which has meant not much cycling. I have however, still been exercising in the form of walking, running and using my weights. I'm hoping that will be enough to get me up them hills!

All is not entirely lost though as I have been looking at the weather for the next week and it looks promising, so some last minute cycling training will be on the cards.

One thing I have been doing during the week is still eating healthy with plenty of vegetables, fruit, nuts and home made smoothies.

A good diet with help with my stamina and muscle strength.

I will keep you updated throughout the week.

In Training

So with just under 3 weeks to go to my first charity event which is the Grimsby 28 mile bikeathon, I am getting in to the swing of training (sort of!)

I run and walk daily so these things are keeping my fitness levels up and strengthening my leg muscles. I also do squats and various leg exercises at home.

I have been trying to do some cycling but due to the weather have not been able to do as much as I would have liked to by now. I am hoping I can spend the next 3 weeks doing as much as possible.

Today I have so far had a walk and a run with no cycling done. I will however train my legs later with some weight bearing exercises of squats and lunges. I am intending to get on my bike tomorrow.

I have been eating much healthier and trying to add salads or vegetables with each lunch time and evening meal. I also have a daily glass of what I consider to be my magical stamina formula.......I will reveal what that is in my next post.

Until next time......keep active :)

The Training Countdown Begins!

So as you might know from my last post I am doing a couple of charity events. The first one being a 28 mile cycle ride. The course is near Grimsby and from what I have seen will involve a few hills so some training and good eating is in order.

I will be posting my progress as I build up to the first challenge which will take place on 8th May.

Yesterday I began doing some training. It is not all about the exercise, good fuel (in the way of food and fluid) is as important.

Over the course of yesterday I ran and walked with the dog for 5 miles (split in to two sessions). As it was a sunny day I thought it would be a good opportunity to jump on my bike. Now anyone who cycles will know that it is important to get your butt use to the saddle. I haven't been on my bike much this year so that first ride can be a little bit painful on the old bum bones the day after.

Nevertheless I jumped on my bike and cycled roughly 15 miles. It was a little bit breezy going but easier going coming home and I really enjoyed it :)

Subject to the weather I plan to do another ride during the week taking it a bit further. Once I have got my legs (and bum) use to being back on my bike I will then begin to tackle some hills (I can't wait 😕).

Having a good food intake will help my muscles recover and give me the stamina I need.

I will post more on my progress and what I'm doing and eating over the course of the next few weeks

The No-Gym, Full-Body Workout You've Been Waiting For

 A full-body strengthening and fat-burning workout that only involves 4 moves and no equipment other than a chair? Sign us up! 

Perform 30 repetitions of exercise one, 30 seconds of exercise two, 30 repetitions of exercise three, and 30 seconds of exercise four (on each leg). Rest and repeat for 3 circuits. Attempt to complete this series 5 to 7 days per week for some seriously impressive results. 

Exercise 1: CardioSeated Jacks

PHOTOGRAPH BY BROOK BENTEN

Sit with your legs together and arms bent to 90-degrees directly in front of your face. Jack the legs and arms open wide, then back in together. This is a low-impact version of a jumping jack that gets your heart pumping without pounding on your knees, hips, ankles, or lower back. Perform 30 repetitions.

Exercise 2: Abs and Arms
Forearm Incline Plank

PHOTOGRAPH BY BROOK BENTEN

Interlock your fingers and press your forearms into the chair with elbows directly under your shoulders. Tighten your butt and abs and maintain a solid straight line from your shoulder to hip to heel, without raising your butt. Hold for 30 seconds.

Exercise 3: Butt and Fronts of the Thighs
Sit/Stand

PHOTOGRAPH BY BROOK BENTEN

Hover your hips right over the seat cushion, as if you are just about to sit down, then pop your hips forward and stand up. As soon as you stand up straight, start to sit back down again, then go back up. Maintain this back-and-forth of almost sitting down, then lifting to standing. If this becomes too strenuous, allow yourself to sit all the way down before standing. Perform 30 repetitions.

Exercise 4: Butt, Lower Back, and Backs of Thighs
Warrior III Balance

PHOTOGRAPH BY BROOK BENTEN

Stand facing the chair. Reach your arms forward to touch the back. Lift one leg off the floor to match the height of your torso. Avoid rotating at your hips, which means keeping both hip bones facing toward the floor, not toward the side wall. Hold this pose to strengthen the entire posterior chain: lower back, buns, and hamstrings.  Hold for 30 seconds then repeat on the other leg.

Source:prevention.com/fitness/the-no-gym-full-body-workout-youve-been-waiting-for?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__

10 Minute Butt & Thigh Workout

The Incredible Results You Get From Walking 30 Minutes A Day

Taking a walk a day is kind of like that proverbial apple: There's a good chance it'll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and easiest things you can do for your health, says Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet."Walking is the No. 1 exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits," she says. Here's what you can expect when you start walking for just 30 minutes every day, most days of the week.

1. Your mood will improve.

This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly, says Jampolis. "As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much," she says. "That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat." Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, adds that walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. "Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older," says Iasevoli. The best part? You don't have to slog it out on a treadmill at the gym to see these benefits. "One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile," she says. 

2. Your creative juices will start flowing.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. "Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters," says Jampolis.
 
3. Your jeans will get a little looser.

You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits, says Jampolis. "Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility," she says. What's more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, says Jampolis, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues, says Jampolis. 

4. You'll slash your risk of chronic disease.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. "The physical benefits of walking are well documented," says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup. 

5. You'll keep your legs looking great

As we age, our risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, MD, founder and director of The Vein Treatment Center in New York City. "The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot," he explains. "This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow." If you already suffer from varicose veins, walking daily can help ease related swelling and restlessness in your legs, says Navarro. "Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset."

6. You'll start to get more "regular."

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That's because a regular walking routine can greatly improve gastric mobility, says Tara Alaichamy, DPT, a physical therapist at Cancer Treatment Centers of America. "One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system," she says.

7. Your other goals will start to seem more reachable.

When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. "I firmly believe that walking regularly can help you to accomplish other goals you set your mind to," says Kim Evans, a personal trainer and daily walker.

Source:prevention.com/fitness/benefits-walking-every-day?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__Walking

Latest Workout Update....

Incase you never read my update on my latest workout routine I am testing here is a quick reminder....

...I have currently been doing a routine based on ballet/dancers exercise. It involves 8 exercises that target the arms, back, core and legs.

I have had a few days missed due to a busy schedule but have been back on track for the last 4 days.

The thing that I like about this routine is that it doesn't take too long and I can really feel the effects of it. I will be continuing with it for the next 2 weeks and then will be back with a final report and a link to the workout.

Skater Hops To Tone The Bum

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/

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.

Butt & Thigh Workout

How To Stretch After A Run

Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.

These stretches from physiotherapist Sammy Margo are best done after exercising, when your muscles are warm and more elastic.

Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.

You should not feel any pain when doing these exercises. If you do, stop and seek medical advice.

Hip flexor stretch – hold for 15 seconds

Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.

Thigh stretch – hold for 15 seconds

Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching. Avoid leaning forwards or to the side. Repeat with the other leg.

Tip: place a hand on a wall or bench for balance

Hamstring stretch – hold for 15 seconds

Stand with your right leg just in front of the other and your hands on your hips. Keeping your right leg straight and toes pointing up, bend your left leg. Bend towards your right leg, keeping your back straight. Repeat with the other leg.

ITB (iliotibial band) stretch – hold for 15 seconds

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip. Repeat with the other leg.

Calf stretch – hold for 15 seconds

Step your right leg forward. Bend your front leg and keep your back leg straight. Both feet should point forwards. Push your left heel into the ground, keeping your left leg straight. You should feel the stretch at the back of your left leg, below the knee. Repeat with the other leg.

Lower back stretch – hold for 15 seconds

Lie on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then pull both knees to your chest and hold for up to 15 seconds. 

Buttock stretch – hold for 15 seconds

Lie on your back with your knees bent and both feet flat on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.

Source:nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx

Knee Exercises For Runners

These knee strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.

The exercises from physiotherapist Sammy Margo strengthen all the muscles supporting the knee, including the vastus medialis (also known as the teardrop muscle) and stretch out the iliotibial band, known as the ITB.

These exercises for the knee can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.

Typically, you should start to see some benefits after two weeks of doing these knee exercises every day.

You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury.

Knee bends – 3 sets of 10 repetitions (reps)

Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards. Slide your back down the wall by slowly bending your knees. Let the knees point in the same direction as your toes. As you come up, focus on tensing the teardrop muscle and your buttocks.

Tip: place a Swiss ball between your back and the wall for smooth movement

Thigh contraction – three sets of 15 seconds with each leg

Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards. Squeeze your right thigh muscles and hold this position for 10 seconds. For the exercise to be effective, you should keep tensing the teardrop muscle. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Straight leg raises – 3 sets of 10 reps with each leg

Sit up straight on a chair. Straighten and raise your right leg until straight, with your foot pointing slightly outwards. Keeping your leg raised, move your leg up and down while maintaining the contraction in the teardrop muscle. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

Sit on the edge of a chair. Keep your left leg bent and straighten your right leg, placing the right heel on the ground with your foot pointing slightly outwards. Bend towards your right leg to stretch your hamstring while tensing your teardrop muscle at the same time. 

Tip: keep your back straight and bend from the hips – you can do the move looking straight ahead or looking straight down

ITB (iliotibial band) – 3 sets of 15 seconds with each leg

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip.

Tip: lean forwards onto a table to help with balance, or to increase the stretch 

Squats – three sets of 10 reps

Stand with your feet shoulder-width apart, feet pointing slightly outwards and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees to no more than a right angle. Keep your back straight and don't let your knees go past your toes.

Single leg squat – 3 sets of 5 reps with each leg

Stand with both feet pointing forwards, hip-width apart. Lift your left foot off the ground and balance on your right foot. Now bend your right leg and slowly lower yourself, making sure your knee doesn’t go past your foot or lean inwards. Push back up slowly to your starting position.

Tip: if you can perform these with good form, you can progress on to the wide stance single leg squat

Wide stance single leg squat – 3 sets of 5 reps with each leg

Stand with your feet pointing slightly outwards. Shift your weight onto your right leg and lift your left foot off the ground. Now bend your right leg and slowly lower yourself, making sure your right knee points in the same direction as your right foot. Push back up slowly to your starting position, keeping your thigh and buttock muscles tight.

Lunges – three sets of 5 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until the right leg is nearly at a right angle. Keeping the weight on your heels, push back up to the starting position. Keep your back straight and don't let your knees extend over your toes.

Tip: for more of a challenge, perform these lunges while walking

Source: nhs.uk/Livewell/c25k/Pages/knee-exercises.aspx

Do YOU get leg cramps at night?

Eat some broccoli: Magnesium found in vegetable helps sufferers drift off to sleep

• Study: Taking magnesium helped 4/5 people suffering leg cramps at night 
• Lack of magnesium is the most common cause of aches in the legs
• However, only 1 in 6 people surveyed are aware of this connection
• Magnesium is found in broccoli, leafy vegetables or as a supplement

Taking magnesium helped four out of five people suffering leg cramps at night, say researchers.

Lack of the mineral found in broccoli and green leafy vegetables is one of the most common causes of leg cramps, but only one in six people surveyed is aware of the connection.

Two studies show taking magnesium oxide supplements can ease cramping pain in the calf or the small muscles of the foot, particularly at night.

Israeli researchers found an anti-leg cramp formula consisting of the mineral and vitamins B6 and E alleviated leg cramps in two weeks, either stopping them completely or reducing them.

Half of the 32 volunteers with the condition took the supplement for two weeks, during which time 82 per cent of sufferers reported the cramps had stopped and six per cent said they had reduced.

This compared with around one in three of the remaining volunteers who were using a placebo (dummy) capsule.

Researchers at the Chaim Sheba Medical Center, Tel Hashomer, compared sleeping scores for the volunteers aged in their 50s during a two-week period before using the supplement and while they were using it.

No side effects were reported, say findings published in the journal Magnesium Research.

The supplement formula, called RealMagLegs, which has just been launched in the UK, was also tested against a magnesium citrate capsule to assess its absorption into the body’s cells.

The study shows magnesium citrate does not penetrate the cells and cannot therefore have any efficacy, possibly explaining mixed results in some trials about whether oral magnesium supplements reduce night leg cramps.

By contrast, X-ray testing on 41 volunteers showed magnesium oxide significantly penetrated the cells, according to results from the same medical centre in the journal.

Although the mineral is found in many foods, such as green vegetables, beans, whole grains and nuts including peanut butter, UK nutrition data shows one in six do not get sufficient supplies to meet recommended dietary levels. 

A survey of 1,000 people aged 30-65 years commissioned by RealMag Legs, made by Bausch + Lomb, revealed that 97 per cent had suffered with cramps at some point – and 60 per cent had been woken during the night with cramping pain.

BROCCOLI BREAKTHROUGH IN FIGHT TO TREAT ARTHRITIS 

An artificial version of a compound in broccoli could hold the key to treating arthritis, say researchers.

The broccoli chemical sulforaphane is known to block the inflammation and damage to cartilage associated with the condition.

But patients would have to eat several pounds of the vegetable every day to derive any significant benefit. 

Sulforaphane in its natural form is also too unstable to turn into a medicine.

But UK drug company Evgen Pharma has developed a stable synthetic version of the chemical that offers the potential of a pill treatment.

A single dose of the drug, known as Sulforadex or SFX-01, is the equivalent of eating 5.5lb of broccoli in one day.

 In tests on mice affected by osteoarthritis, Sulforadex significantly improved bone architecture, gait balance and movement.

Just 14 per cent of those questioned knew anything about magnesium and muscular health

When asked what they thought caused cramps, a third of those surveyed said they thought cramps were due to using muscles they didn’t normally use regularly, while one in five thought they got cramps due to exercising too much.

Just one in six believed nutritional imbalance to be a cause.

Almost all those surveyed managed their cramps by stretching, massaging the painful area or getting up and walking around.

Physiotherapist John Miles, head of medical services for the Cardiff Blues Rugby Team, said patients wanting help with leg cramps tend to think it’s a muscular problem when mineral deficiency could be a reason.

He said: ‘We approach it in a holistic way, massage may help but so can changing your diet.’

Dr Emma Derbyshire, leading nutritionist and advisor to an independent health care panel from Bausch + Lomb said: ‘Most people in the western world do not get enough magnesium and 50 per cent have low levels of magnesium in their bodies.

‘Low levels of magnesium are associated with nocturnal leg cramps. Although magnesium is available on various forms and availability to the body varies, magnesium oxide has been proven to be superior to other forms of magnesium in magnesium available to the body’s cells.

‘The science demonstrates how effective RealMag Legs can be to alleviating muscular cramps – by directly helping to deliver the magnesium intracellularly where it has a potential for efficacy in the highly distressing condition.’

Source:dailymail.co.uk/health/article-3076923/Do-leg-cramps-night-Eat-broccoli-Magnesium-vegetable-helps-sufferers-sleep.html#ixzz3ZvQJL7Gp 

10 Minute Bottom Toning

Pear Shaped Body

Everything you need to know if you're blessed with a gorgeous pear shaped body

What is a pear body shape?

The curvaceous pear usually has a small upper body with lean arms and a narrow waist. All the body fat is distributed around the lower stomach, hips, thighs and bottom, and the hip measurement will be bigger than the waist and chest. However, this isn’t always a bad thing: wide hips are a traditional sign of fertility, and are considered extremely desirable in many cultures around the world.

What happens when pear shapes gain weight?

Pears are more prone to cellulite than other shapes due to the concentration of fat around their hips. They have, however, less chance of developing medical conditions like heart disease. Pear shapes are fortunate in that they have the potential to make a big difference to their bodies if they follow the correct training programme

What type of exercise should pear shapes do?

The classic pear-shaped woman has a well-defined waistline and an enviably flat tummy, so most of their training programme should be focused on their bottom and legs. Cardio exercise will help get rid of excess body fat, but it’s the toning exercises that will help pear shapes fit comfortably into skinny jeans. Choose cardio exercises (e.g. swimming or cross-trainer) that involve the whole body, rather than legs only, to prevent your legs from bulking.

Which celebrities have pear shapes?

Jennifer Lopez, Kate Winslet and Coleen Rooney are great examples of celebrities who have made the most of their shape without having to resort to extreme crash diets.

What else should pears know about their shape?

Research shows that women with a hip measurement of 40 inches (size 14) or more appear to have some level of protection against heart disease that is absent in slimmer people. That’s because hip fat contains a natural anti-inflammatory called adiponectin, which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although, as with all body shapes, it’s important to maintain a weight that’s healthy for your height.

Source:womensfitness.co.uk/health-and-wellbeing/970/pear-shaped-body

Running Tips For Women

Ace your next race with these top tips

Going for a run is probably one of the most popular ways to get your workout on, whether it's hitting the roads or jumping on a treadmill when the weather's gross outside. If you sometimes find running a little tedious, why not challenge yourself to go faster or further?

Here are our top tips to smash your run.

To the gym

Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle

Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!

Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact –reducing the risk of injury.

Bright idea

‘Watch your stance when running,’ tips Fitness First trainer Andy Hall. ‘Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.’

Take five

Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Sand storm

Here’s a good excuse to book a beach getaway – running on sand can improve your speed and muscle tone. A study from St Luke’s University Clinic in Belgium found that pounding the sand requires 1.6 times more energy than running on pavements as your body has to work harder to deal with the soft, unstable surface. That adds up to more defined muscles and a swifter run when you get back to solid ground. Neat!

Drink up

Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

Source: womensfitness.co.uk/fitness/583/running-tips-women