When it comes to fat loss and fitness one of the foundation principals has to be breathing. It goes without saying - breathing is fundamental to life. You can survive approximately thirty days without food, you can survive for about ten days in a moderate climate without water, but you can only survive up to three minutes without oxygen.
It is estimated that you take between 15,000 and 25,000 breaths per day, and whilst it might not seem like a big deal to many, breathing correctly can have a huge impact on the way you think, the way you feel and the way you look.
For many of the people that visit my studio I look at various aspects of their health and well-being including nutrition, hydration, exercise, digestion, sleeping patterns and thoughts and emotions, but time and time again improving their breathing patterns has turned out to be a simple and very effective way of getting them to look and feel better.
Sure, it’s not the most important aspect of fat loss but you will be surprised at how big an impact it will make.
Speaking to my friend Judith Davis from Spinal Breath just last week made me realise just how big a deal it is. Judith made the point that if you watch a baby breath they will go up and down like a bellow. Somehow over the years, perhaps due to stress and anxiety, we seem to change our breathing patterns to shorter shallower breaths. In Judith’s opinion shallow breathing leads to a shallow expression of self and that the way we breathe is the way we live our lives. To change our life – we need to change the way we breathe.
Whilst I appreciate Judith’s spiritual sentiment I think you can also look at a number of more physical aspects of breathing that are very important.
In my experience, shallow or inefficient breathing mechanics requires an increase in respiration and heart rate. This in itself requires excess energy to fuel. This also creates excessive load on the respiratory muscles such as the scalenes, which causes what’s called a forward head posture. This can lead to headaches, neck tension, fatigue, poor concentration, and can even make your blood more acidic due to less oxygenation of the blood (this is important because diseases are more prominent in acidic environments).
Furthermore, diaphragmatic breathing pulls air into the base of our lungs, where, due to gravity, our blood tends to be. With oxygen being a key nutrient this can lead to more oxygenated blood and more energy. Also due to the location of our diaphragm as it contracts and relaxes it massages our liver, bladder, and small and large intestines so therefore aids digestion and elimination.
As a side note the diaphragm is one of your core muscles so getting it to function properly can lead to a reduction in back pain.
You get my point… breathing properly is important.
So what do we need to do?
In my opinion, Judith’s advice was fantastic. She suggested the at the beginning of each day you should make a commitment to becoming more aware of the way you are breathing throughout the day.
In simple terms two-thirds of a breath should come from your belly. So by putting one hand on your belly and the other on your chest you can simply monitor how you are breathing.
Judith also suggested every morning and evening you should take 20 conscious breaths. It doesn’t take very long so I guess you have nothing to lose!
If you wanted any help and support of course you can ask me for more info or you can book in with Judith at Spinal Breath on 01483 828497 and become aware of The Art of Conscious Breathing.
Wednesday 17 February 2010
Sunday 7 February 2010
What does a Personal Trainer eat?
This week in preparation for a course this weekend I was asked to fill out a food diary. It’s not something that I have done for a long time and it proved to be a very interesting exercise. Needless to say I did not need the countries top sports nutritionist to cast his eye over it to tell me that I can improve in certain areas.
Most people will look at this and think it is very good. Sure its packed full of natural foods (aside from the fruit cake and the chocolate!!) and I appear to eat at regular intervals. However, the accompanying section which measured my reactions to foods (appetite, fullness/satisfaction, sweet cravings, energy levels, mental/emotional well-being) before, immediately after and two hours after was fairly revealing.
Of late I have been training really hard and at times (particularly in the afternoons) I felt hungry and tired. I attribute some of this to my poor sleeping patterns and erratic working hours. Certainly food for thought…
Monday
8.50am – Porridge Oats w/ Rice Milk and 2 Scrambled Eggs
10.50am – Small handful of Almonds and a small handful of seeds and a Pear
12.50pm – Large slice of Fruit Cake (post training!!!)
1pm – Two Trout Fillets w/ Small Jacket Potato and Spinach Salad
4.20pm – Small handful of Walnuts and a small handful of seeds and an Apple
7.45pm – Red Thai Curry (homemade: Rib Eye Steak, Asparagus, Green Beans, Mushroom, Sweet Corn) w/ Basmati Rice
Tuesday
6.55am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
8.50am - Small handful of Cashews and a small handful of seeds
11.30am – Tin of Tuna on Ryvita w/ Mayonnaise
1.30pm – Diced Tuna Steak in 2 Wholemeal Wraps w/ Cherry Tomatoes and Mixed Salad
4pm - Small handful of Walnuts and and a Pear
7.20pm – Chicken Breast wrapped in Bacon (with garlic) w/ Stir Fried Asparagus, Green Beans, Mushrooms and Courgette
9.30pm – Green and Blacks Creamy Milk Chocolate (A small bar!!!)
Wednesday
6.50am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
10.10am – Small handful of Almonds and a small handful of seeds and a Banana
12.30pm – Two Trout Fillets in 2 Wholemeal Wraps w/ Cherry Tomatoes and Spinach Salad and a raw Carrot
17.50pm – Apple
9.30pm – 3 Lamb Steaks, mashed Potato, Carrots, Cauliflower, Broccoli, Brussel Sprouts and Gravy
Thursday
6.45am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
10.15am – Small handful of Almonds and a Pear
13.15pm – Two Chicken Breasts, Mixed Salad, 1 hard-boiled Egg, Olives, Cherry Tomatoes
4pm - Small handful of Cashews and a small handful of seeds and an Apple
7.30pm - Red Thai Curry (homemade: Turkey Breast, Green Beans, Mushroom, Courgette) w/ Basmati Rice
9pm – Left over Thai Curry!
Just to let you know everyday I supplemented with fish oils and a good quality multivitamin. I also trained hard everyday.
I found myself eating when I wasn't hungry, having the occasional sweet craving, certain meals filled me up, I experienced peaks and troughs in my energy, I found I was waking up tired every day... Again I can attribute this to my poor sleeping patterns last week but being aware of this means that I can work to improve it.
Needless to say I eat better than most! I am looking at making some changes so will give it a month and repeat the process. I will keep you updated.
If you are interested in doing the same thing email me and I will forward over the diary. I will even spend 10 minutes looking at it if you wish…
Most people will look at this and think it is very good. Sure its packed full of natural foods (aside from the fruit cake and the chocolate!!) and I appear to eat at regular intervals. However, the accompanying section which measured my reactions to foods (appetite, fullness/satisfaction, sweet cravings, energy levels, mental/emotional well-being) before, immediately after and two hours after was fairly revealing.
Of late I have been training really hard and at times (particularly in the afternoons) I felt hungry and tired. I attribute some of this to my poor sleeping patterns and erratic working hours. Certainly food for thought…
Monday
8.50am – Porridge Oats w/ Rice Milk and 2 Scrambled Eggs
10.50am – Small handful of Almonds and a small handful of seeds and a Pear
12.50pm – Large slice of Fruit Cake (post training!!!)
1pm – Two Trout Fillets w/ Small Jacket Potato and Spinach Salad
4.20pm – Small handful of Walnuts and a small handful of seeds and an Apple
7.45pm – Red Thai Curry (homemade: Rib Eye Steak, Asparagus, Green Beans, Mushroom, Sweet Corn) w/ Basmati Rice
Tuesday
6.55am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
8.50am - Small handful of Cashews and a small handful of seeds
11.30am – Tin of Tuna on Ryvita w/ Mayonnaise
1.30pm – Diced Tuna Steak in 2 Wholemeal Wraps w/ Cherry Tomatoes and Mixed Salad
4pm - Small handful of Walnuts and and a Pear
7.20pm – Chicken Breast wrapped in Bacon (with garlic) w/ Stir Fried Asparagus, Green Beans, Mushrooms and Courgette
9.30pm – Green and Blacks Creamy Milk Chocolate (A small bar!!!)
Wednesday
6.50am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
10.10am – Small handful of Almonds and a small handful of seeds and a Banana
12.30pm – Two Trout Fillets in 2 Wholemeal Wraps w/ Cherry Tomatoes and Spinach Salad and a raw Carrot
17.50pm – Apple
9.30pm – 3 Lamb Steaks, mashed Potato, Carrots, Cauliflower, Broccoli, Brussel Sprouts and Gravy
Thursday
6.45am - Porridge Oats w/ Rice Milk and 2 Boiled Eggs
10.15am – Small handful of Almonds and a Pear
13.15pm – Two Chicken Breasts, Mixed Salad, 1 hard-boiled Egg, Olives, Cherry Tomatoes
4pm - Small handful of Cashews and a small handful of seeds and an Apple
7.30pm - Red Thai Curry (homemade: Turkey Breast, Green Beans, Mushroom, Courgette) w/ Basmati Rice
9pm – Left over Thai Curry!
Just to let you know everyday I supplemented with fish oils and a good quality multivitamin. I also trained hard everyday.
I found myself eating when I wasn't hungry, having the occasional sweet craving, certain meals filled me up, I experienced peaks and troughs in my energy, I found I was waking up tired every day... Again I can attribute this to my poor sleeping patterns last week but being aware of this means that I can work to improve it.
Needless to say I eat better than most! I am looking at making some changes so will give it a month and repeat the process. I will keep you updated.
If you are interested in doing the same thing email me and I will forward over the diary. I will even spend 10 minutes looking at it if you wish…
Tuesday 2 February 2010
Booze Talk.
Alcohol is many peoples biggest impediment to success. It’s not so much the calories that cause the problem with alcohol; it’s the effects of the alcohol itself. Alcohol has a simple chemical structure, and is rapidly absorbed through the stomach and small intestine and causes fluctuations in blood sugar. It’s these fluctuations that cause you to store larger quantities of fat than you would ordinarily!
If fat loss is your goal, it is recommended that you avoid alcohol altogether as it is highly toxic and puts a lot of stress on your liver, kidneys and adrenal glands. However, before you despair completely and turn away in disgust, I’m realistic enough to know that total deprivation of anything leads to cravings and ultimately bingeing. So my recommendations are – should you wish to – the occasional glass of wine with dinner will not be a terrible thing.
However, for those that have no self-control and need to drink, here are some recommendations to limit the damage…
The Rules To The Drinking Game…
Remember alcohol raises your blood sugar very quickly, so therefore always have a protein rich snack or meal before or with a drink. For example something like chicken or steak, rather than pasta will slow down the absorption or simple sugars.
For every drink you have, have a large glass of water and have a large glass of water before bed to help you rehydrate and ensure you feel better in the morning.
Remember, alcohol increases your appetite, lessens your resolve and removes inhibitions, so try to make sure you have a buddy to keep you on the straight and narrow food-wise.
Avoid all fizzy mixers except soda water at all costs – they’re full of sugar and even the so-called diet alternatives can upset you blood sugar balance and consequently consume more.
Endeavour to drink only good quality wine or champagne – make it worthwhile!
If fat loss is your goal, it is recommended that you avoid alcohol altogether as it is highly toxic and puts a lot of stress on your liver, kidneys and adrenal glands. However, before you despair completely and turn away in disgust, I’m realistic enough to know that total deprivation of anything leads to cravings and ultimately bingeing. So my recommendations are – should you wish to – the occasional glass of wine with dinner will not be a terrible thing.
However, for those that have no self-control and need to drink, here are some recommendations to limit the damage…
The Rules To The Drinking Game…
Remember alcohol raises your blood sugar very quickly, so therefore always have a protein rich snack or meal before or with a drink. For example something like chicken or steak, rather than pasta will slow down the absorption or simple sugars.
For every drink you have, have a large glass of water and have a large glass of water before bed to help you rehydrate and ensure you feel better in the morning.
Remember, alcohol increases your appetite, lessens your resolve and removes inhibitions, so try to make sure you have a buddy to keep you on the straight and narrow food-wise.
Avoid all fizzy mixers except soda water at all costs – they’re full of sugar and even the so-called diet alternatives can upset you blood sugar balance and consequently consume more.
Endeavour to drink only good quality wine or champagne – make it worthwhile!
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