Oftentimes we are guilty of being a quitter in our pursuit to losing weight. When we exercise hard and discipline ourselves with healthy food only, we expect immediate result in our weight. If it does not happen, we quit.

Jennifer Benjamin in Health.com has written an article in CNN Health entitled “4 surprising reasons women can’t lose weight”. If you are discouraged after facing series of failed weight loss attempts, then take time and read the article.

You will be surprised that sometimes there are reasons behind of these unsuccessful weight loss attempts. Read the full article “4 surprising reasons women can’t lose weight” from CNN.com Health.

Fitness Editorial Credits to Jennifer Benjamin, Health.com.

There is an interesting feature in Health.com entitled “How to Grocery Shop on a Diet”. It is oftentimes a struggle to choose the right healthy food to stuff your fridge especially when one is on a diet. Fortunately this issue has been addressed in the article while it gives recommendations on how to shop smartly to keep on track with your diet.

It tackles the basic items you shop at the grocery store such as meat, dairy products, vegetables and fruits and grains. If you are on a diet, this information is really essential because these are the basic ingredients you use to prepare your meals. Read more…

The article in BBC Health entitled “How to lose weight” by Dr Toni Steer and Dr Susan Jebb sums up the fundamentals of weight loss. It tackles what every person must know when it comes to shedding extra weight.

It is a straight forward guide to help you achieve your goal. The authors highlight the importance of portion control and keeping a healthy diet on your journey to weigh loss.

However, the most striking point is their support to avoid fad diets. It is always alluring to succumb to this kind of diets as the result is fast but for long term result, the only solution is diet and exercise.

Read the full article ‘How to lose weight’ from BBC.co.uk Health.

There is a recent article entitled “An hour of daily exercise ‘needed to stay slim’” featured in BBC news in which it stresses to exercise at least an hour to stay slim. It is a common knowledge that exercising at least half an hour a day will do wonder to your body and health.

However, if you have an inclination to gain weight then it is worth to consider increasing your workout duration. If you are still young like in your early twenties, maybe exercising for half an hour is fine but if you are in mid thirties or approaching already the forties, you can prevent increasing your weight by exercising longer at least an hour. Read more…

Who doesn’t know hula-hoop? Lately this classic child’s play is earning its popularity in the arena of fitness. In the article of Sean d. Hamill in New York Times “Hooping Already Has Its Own Jane Fonda”, it brings hula-hoop to light as a tool which can be used as a workout routine.

This is a perfect alternative to add fun to your fitness routine. Running in the treadmill or working out in the gym can be really boring but hula-hoop can bring out your child’s fun memories.

More so, it is easy and can be done anywhere and anytime. It is also great activity to do with your children.

Sometimes you need to find a kind of workout that is entertaining to help you keep going. So in this matter, you can start hula-hooping. What a fun way to lose weight!

Read the full article ‘Hooping Already Has Its Own Jane Fonda’ from NYTimes.com

Well ladies it time to get up and at it this month

I hope you all had a good festive season watching the food intake and keeping active!

On my return from my holiday I had a few days to get use to the change in temperature! Brrrrr… then I was straight back into my training plan

Then the really bad weather hit Devon and as a fair weather runner I have been hammering the gym doing two workouts a day

On one of my trips to London I met up with Beverley, Bev’s FitFarm story is a good one in the fact that when I met Bev nearly 2 years ago now she could not run for more than 30 seconds! I remember quite clearly on a 7 mile route to the pool in Devon, Bev asking me why can’t I run for more than thirty seconds I just can’t do it? Well I told her as I do to lots of FitFarm clients, try and focus your mind to count to 60 and see how it feels it’s about building momentum when you run, relaxing the body and controlling your breathing. Read more…

Are you overweight? Are you trying to lose weight but don’t have a strong motivation to keep it going? Then perhaps reading the article of Ginny Graves entitled ‘The Surprising Reason Why Being Overweight Isn’t Healthy’ will convince you to shed those extra pounds.

Graves highlighted not only the typical hurdle that every overweight individual faces in a  discriminating society we live in but it uncovers about the serious health predicaments which can possibly happen to overweight people.

One of the striking realities mentioned in the article is the “higher risk of being misdiagnosed or receiving inaccurate dosages of drugs”. If you are ill, you put your faith to the physician’s ability to cure you, right? Then it becomes scary to entertain the idea of being misdiagnosed and treated for some illness which in reality you don’t have.

There are many reasons which contribute to this unpleasant situation. One of it, as mentioned in the article, is the limited size of diagnostic machines. It is ideally built for people with average weight or even slightly overweight but not for extreme obese persons.

The article ‘The Surprising Reason Why Being Overweight Isn’t Healthy’ is really an eye-opening. If you are battling with overweight issues, then read the article of Ginny Graves. Maybe it can enlighten you to take your weight loss program seriously.

Read the full article, ‘The Surprising Reason Why Being Overweight Isn’t Healthy‘ from CNN.com - Health.

Fitness Editorial Credits to Ginni Graves, Health.com.

Well I am back Devon in very different climes than I have experienced at my holiday fitness camp -It’s freezing.

The news is I don’t think I will be on strictly next year or racing against Paula for the London marathon crown, but here’s the rest of my fitness week.

Day 4

After gracing the dance floor last night (I am not very graceful I must say)  it’s up and out at 6.30am for my run, after yesterdays run I was focused on achieving a 10 mile run by the end of the week so off I set to do at least 7 miles, for now the distance this time was what I was aiming for not speed or time. The second morning is wet, but nice for running in out here, I’m starting to go over in my mind what motivates me to put my trainers on and get off my bum. Firstly would be the one everyone should have which is to give myself the best chance of living  a healthy prolonged life and looking good in a pair of jeans whilst living it,  second is my 4 year old niece Katie born with a generic disease which my family are carriers of which makes me realise how lucky I am.  Every event I do will be for her, not knowing how long her life will be I aim to help raise money for the gene therapy she might need to have one day, then when she’s older I hope she will join me and enjoy exercise as being put of her life to stay healthy (have planned to do a marathon with her before I am sixty - she doesn’t know it yet!)  and last but not least a big part of my motivation comes from all the Fitfarmers that I have pushed to the max over the weeks.  I always think about the times when I can see someone really digging deep to achieve something they never thought possible just a few words of encouragement can make all the difference when you feel like you can’t do anymore, so in true fitfarms style I tell myself come on you can do it not far now!

Ok 7 miles later i feel good,  a bit of a rest then hit the gym for more strengthening work, one thing I do focus on is keeping the running muscles strong, so lots of focus on gluteus, hamstrings and  quads to stabilise the pelvis. Refuel, then its more bodycombat, just to end the day a visit to the plunge pool in the spa, - it’s been a good day.

Day 5
6.30am and it’s time for the today’s plan, I now think I should look at a little bit of speed so off I go to run 5 miles as fast as my little legs will go. The first morning it didn’t rain on me and I completed half of my 10 mile circuit. 42.33min not as fast as I wanted but its a baseline to work from, garmin says I was running 6.9mph does that mean gazelle’s pace!

Fuelled up then off to stretch in the hydro pool.

What I noticed today when I was trying to be Usain Bolt was how important my upper body strength is in driving me to run faster, so of to the gym for more core and arms before I do a body balance class followed by body conditioning.

Day 6
Today is going to be the hottest day of the week and as I have planned my big 10 mile circuit for weds morning I’m going to make today a rest day.

So it’s a short stretch come walk around the laguna to just take in a bit of the scenery that I have missed as I ran the last 3 days mind only focused on my running the athletes here call this place Alcatraz - I wonder why is it because they are bought here for a week put through a tough training regime and not being able to leave!! um now that sounds familiar!!!  ,
Midday it’s off to a Latin dance class and then took in some more body conditioning, it’s not been much for lying in the sun mostly cloudy so off to the plunge pool not bad for a rest day.

Day 7
Race day for me, up as usual to start at 730 but today think I should start earlier get it over and done with.

I am a bit nervous about this not sure why, ok so off we go I always worry that I will get a pull half way than fail to complete but I vanished all those negative thoughts and just relaxed to my ipod tunes, the best I could tell myself was If I can’t get a good time just enjoy the music.

Half way - 5 miles comes quite quick I feel the pace is ok but not great. I realize I may have to do 3 more laps not 2 as I am down on miles a little bit of panic creeps in but soon forget as my favourite Fitfarms tune comes on S club 7 . Its good timing as I pick up the pace, I think of the fab 5 and there Paris trip they did Fitfarms proud will I be their sixth member but what would that make us The Six-Pack! But as I think of a name before I know it 8 miles is coming up. Great only 2 to go time still slower than I wanted but I am nearly done, mile 9 comes - pick the pace up you’ve done it I tell myself. I’m also thinking what is the reason I am doing this, then unexpected my ipod chucks out the theme from Rocky oh yes off  I sprint counting down the meters as the end is in sight I start to raise my arms in true rocky style!!

10 miles in 1hr 32 mins not the fastest but its my first 10mile run so I can only get better, as I walk back to alcatraz in the rain I feel a sense of achievement and the start of being able to complete what I have set myself to do in 2010

Day 8
Last day plane leaves at 2pm so not much time but have planned a 5 mile run, quick blast of arms and abs in the gym then the last visit to the spa and if the clouds move a bit of sun.

Before I go shopping for thermals in Devon! As christmas approaches we should all be thinking about control of what we eat but most importantly keeping active. If you back off the exercise in the 7 -14 days of festive fun you will only be playing catch up when it’s all finished not only that but it’s hard to get back into the swing of things again in the new year as every man and his dog will be in the gym trying to beat the guilt of another year so I feel I have to do something about it !!!The equipment will be all taken and you are tired after work and that’s when you are more likely to walk away and say I’ll come back tomorrow but tomorrow never comes and then it is a viscous circle! so my advice is;

Make a new year plan:enjoy the turkey  its low in fat (if you avoid the skin) control the starchy carbs stack up on the veg and go easy on the pudding, but then know you have to work it off after, make your exercise plan suit what you are doing don’t plan things that are not possible, be active it’s a time for enjoyment so move your booty(lauren style) to the beat and dance the pounds away at your new year party. Enjoy time with the family play active games or if you wrap up go and do a run, hike or bike it with the kids there’s no excuse ladies you know what to do.

Please also read the Part 1 of the Fitness Holiday post.

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UK Fat Camp | UK Fitness Boot Camp | UK Weight Loss for Children

It is interesting to know that the popularity of triathlons is increasing though it has high injury rate. Sean D. Hamill has written an article ‘Triathletes, on Your Mark …Whoa!’ in New York Times about the high probability of being injured compared to performing one type of exercise only.

According to the article, most of the injuries are caused by over and rigid trainings which usually hit the leg parts. Despite of this, triathlons continue to thrive and appeal to the people. Perhaps one of the motivating reasons to point is the physical benefits you get.

Triathlons are combination of three sports - cycling, running and swimming. With such strenuous exercise, it will indeed challenge the level of your stamina. Also, the benefits of these sports to your body cannot be
underrated. It eliminates too the boredom in your exercise program because
it entails three activities. You will run, bike and swim.

No wonder that even triathletes are subject to punishing pain and inevitable injury, they continue the pursuit.

It was cited in the article ‘Triathletes, on Your Mark …Whoa!’ that this has been a great learning curve for sports science doctors as they aim to address the case of injuries. It is really an interesting article to read especially if you want to discover more about the triathletes.

Read the full article, ‘Triathletes, on Your Mark …Whoa!‘ from NYTimes.com - Fashion and Style.

Hi Ladies,

Thanks for all your 40th birthday and 2010 challenge wishes.

This month I will share with you my winter break training plan and how I will be beating the guilty feeling of over eating in the festive season.

First I am writing this months blog from the plane taking me to my winter training camp, yes I am sending my first week of my break in sunny climes at a sports boot  camp where I will start my half marathon training plan.( I know I am completely mad get time of work and go running, but ladies it is in the sun)

Day 1 arrive to heat of 77 degrees check in to the gym to get the travel legs moving. A 2 hour workout followed by a visit to the spa that will do me.
.
Top gym tips:
Work harder, not longer. For your cardio workout decrease your duration and increase your intensity, follow the rule that each cardio session should leave you needing a short recovery, if you can jump off and on the cardio equipment with feeling you need a break your not working hard enough. You will burn more calories in a short time if you work to a higher intensity then if you stick to your moderate level for a longer period.

Day 2
Ok so am not that comfortable with pounding the streets, but once I get my head around it I quite enjoy the feeling I get from running, it gives me a sense of freedom and strength that my body moves under the control of my mind.

So 7.30am off I go to join the morning run after  a strange warm up by the pool we head to the stadium where we get put into groups on what distance we wish to cover as I am at day 1 of my program I choose a nice 5km to find my feet with the road surface and heat also to check out the other runners abilities (they all look like pro’s).

The running guide as they are called is a young danish girl who looks like a gazelle, she tell us she will run at 5min/km pace (means nothing to me as I only do miles) in my mind I think I need to ask Kim one of the fab 5 running fitfarmers, to translate, but after my flash of oh damn that could be fast I work out that I did my last 10km race in 50.37mins so its a similar pace to that. Ok off we go the gazelle sprints off followed by her heard of pro runners, great! it could be a long week. Twenty mins into the run a women that I was pacing drops out (think she was just running for the bus) damn now am stuck to keep up with the heard 25.47 mins later I arrive back at the stadium at least 2 mins  behind the gazelle and her heard. What is it they say about fitness trainers, they can’t count and find it hard to calculate distance and time! (The gazelle is my next fitfarm recruit).

The sun was out but no time to rest I am off to a bodycombat class, great fun and a good workout, then hit the gym a intense workout on the arms and core, then guess what next off  to the spa after my first full day I needed to plan the rest of my training and where better to do it then in the sauna.

Day 3
Woken by thunder and lightening was I back in Devon! No its the lovely Julies on holiday let’s piss down syndrome or is it the curse of Mr. Cole!

Made my plan in the sauna last night, which was to run between 40 - 60 mins this morning with my new training partner Garmin, I will try and cover as much distance as possible but concentrate  on time as I need to build my confidence that I am not out of my depth when I return home to join the local running club.

52 mins later I have done 6 miles, I am pleased with that, weather was great to run in just a little drizzle of rain, no rest though my plan was to do 4 classes to day so straight off to body attack armed with oatcake I make my way to the disco area, 1 hr later I wait to join in the Latin class from the back of the room (don’t want to put people off with my lack of rhythm), then at 11 am its time to refuel and yes hit the spa, best thing in here is the ice plunge pool and the hydrotherapy pool great ways to keep the legs lactic acid free.

After lunch I hit the gym with my arms getting the bullet, then off to a fitball class where I discover my core is working nicely, then back to the gym to finish off my arms.

Torn between revisiting the spa and a ballroom dancing induction! Um ok I know its a hard choice but the mad bit of me that says I can move my feet so strictly here we come.

Catch up with me again on my return and find out if I am longing to be Ginger Rogers or Paula Radcliffe.

For now ladies just one motivation tip:

The best motivation is a bit of progress, stick to your plan.

The more you visualise having achieved success, the quicker that success will become reality.

Julie Brealy
FitFarms Health Manager

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UK Fat Camp | UK Fitness Boot Camp | UK Children Weight Loss