Although Winning Weight Loss Workshops do not feature exercise but instead change the way we think so exercise becomes easier, I trust that this page will inspire and motivate you further.
Exercise
We all want to age gracefully with mind-body function and vitality, and maintaining a good fat/muscle body ratio is important…
From age 25-40 we lose 4% of muscle mass. Then 10% every 10 years. I’m over 50, so I lost (another?) 4% muscle mass over 10 years ago. Now I have to do about 10% more strengthening muscle-building than at age 40 in order to have the same muscle strength as I did then.
The most severe impact on Ageing is inactivity.
Many older people get CHD – Coronary Heart Disease, one of our biggest killers. CHD is when the lumen – the interior diameter of the artery, becomes too narrow. Think: pain, suffering, inactivity. Why bother making oneself ill? Now think about re-programming yourself to get over whatever life's stuff and successfully, healthily move on.
Did U Know..?
that Bus Conductors don’t tend to die of CHD, whereas Bus Drivers do?
Sportspeople vs. walkers or stairclimbers tend not to die from CHD.
We’ve become less active in recent years. 60% of people are inactive.
Smoking is the No.1 risk factor for CHD. 40% of under-30s are smokers. (Book 3 separate, 1-to-1 appointments with me if you'd like to stop smoking.)
More and more people are living with the effects of CHD, like hypertension, angina or having a stroke. Everybody needs to include vigorous activity - feel your heartbeat increase and puff for 15 minutes a day, not even necessarily all at once, this can be spread throughout the day - to protect against CHD.
Exercise Myths
“I’m too old to exercise”
The body is extremely resilient and people are never too old to exercise!
“I’m already tired, I have no energy to exercise”
You may feel some tiredness and exhaustion, but with progression u will have more stamina, more strength, more physical independence. Think how useful that would be a month from now, or this time next year, or 20 years from now.
“I need to get in shape/go on a diet/etc. before strength training/going to the gym/starting an exercise regime”
Strength, cardiovascular, or any other training can be the first step and important step and will improve posture, reshaping the silhouette, increase bone density, muscle mass, lose excess fat.
“I can lose weight by diet alone”
Without exercise or an active lifestyle, muscle will degenerate further and become weaker, we’d lose bone mass, feel tired and demotivated, look flabby and paler.
“Middle age spread is natural, normal”
Not Normal! Middle age spread is Common and widespread, because of inactivity
or inadequate activity and its increasing malaise,
and dietary/genetic factors and low metabolism.
Everyone can change their habits and metabolism.
“No time to exercise”
We can’t afford Not to exercise: structure it into our schedule, weekly and daily plans –
an appointment to keep if you want to maintain mind and body function and vitality.
Why not book 3 separate, 1-to-1 sessions to increase your desire and success to be fit and active - for life.
MOTIVATION MOTIVATORS
Think Fit to Be Fit!
Research has proven that if we think fit and believe we are fit, we subconsciously and consciously do things to make us fitter.
Use the stairs instead of the lift
Use the loo on another floor; or put up a notice inside the lift: “Why not use the stairs?”
Walk Up and Down Escalators
Eat a small piece of apple with water
when you feel peckish between meals to keep your energy levels boosted, gear up your metabolic rate and stave off hunger pangs in between meals.
Take an air break!
(outdoors for some deep breaths of clean air and sun)
Take a stretch break!
(just stretch those limbs, reach for the sky, roll your shoulders and ankles, twist that torso, massage your neck, hands and feet; or get up and go for a walk, maybe instead of sending an email or making a phone-call!)
Sip water throughout the day.
Drink 2 litres of cold mineral water a day (not San Pelligrino though, which is too high in salts for people on a fat loss regime); or herbal teas or supergreens water - available from http://www.themindbodyandsoulcoach.ineways.eu Work up to 2 litres gradually if you’re not used to it.
Plus an extra glass per coffee/tea/unit of alcohol (dehydrating substances are often the cause of fatigue and headaches). Dehydration stops the absorption of fat in the body and elimination of toxins and waste. Ask me for 44 good Reasons to Drink Water! at your appointment.
Be Cooler
Wear a bit less, turn down the central heating, open a window, take cooler showers and scrub your body more vigourously, drink cold drinks, eat some cold food, suck ice-cubes (flavour some with mint leaves or make some out of your tea or coffee), use 1 less blanket... We use up energy (calories) to keep our temperature at 37Centigrade /98.6F, so lowering ambient temperatures can burn an extra 500 calories every day! Wow!
COPY SOME IDEAS AND PUT UP REMINDERS
that you can see every day -
Inside & outside the FRIDGE, WARDROBE,
your UNDERWEAR DRAWER, BATHROOM, TOILET, on the Mantlepiece, Coffee table,
Car dashboard, in your BRIEFCASE,
back of the TV remote control where you can feel it and maybe even read it, on the TV screen,
in the Tea Cupboard, Front Door, Back Door, Office and Bedroom Doors, Garage, Staff Room, by the Kettle,
as a reminder on your COMPUTER Screensaver or to flash every Hour! After all, we get more of what we focus on, so these healthy reminders will serve us well to happier health.
