Set your own standards….

What ever we do in life sets “our” standard.

We all have standards, it’s up to you how high you set them.

If you smoke…that’s your standard.

If you don’t exercise…that’s your standard.

If you don’t ever put yourself first…that’s your standard.

If you drink too much…that’s your standard.

If you listen to all the negative stuff and believe it…that’s your standard.

If you keep making the same bad choices and not making changes…that’s your standard.

If you never finish what you started…that’s your standard.

IF your standards don’t measure up, if they’re not what you want them to be THEN CHANGE THEM!




www.bodycarefitness / 01268 758181

The lowdown on sugar and insulin

Read this article and it really makes it easy to understand how sugar affects our bodies, thought we would share with you….

“So what is it about sugar that’s so bad?
Sugar is a fast energy releasing carbohydrate, whenever we eat carbohydrates blood sugar levels rise triggering the release of insulin from the pancreas to remove sugar from the blood stream and deliver it to:
* working muscles for immediate fuel, should we be exercising; or
* replenish muscle and liver cells if they have been depleted through hard exercise; or if they are full, into:
* fat cells

Since a lot of people are sedentary and consume too much sugar and too many carbs in general, a large proportion of carb intake has nowhere to go other than into fat stores. Through repeated exposure to raised blood sugar levels our insulin levels are repeatedly too high – as a result we become “insulin resistant” which causes our pancreas to produce ever increasing amounts of insulin to keep blood sugar levels stable. Higher levels of insulin leads to more fat being stored.

How do you know if you are insulin resistant? Simple, no need for tests. You are insulin resistant if you are carrying excess weight.

Unless you address your food and lifestyle choices it could only be a matter of time before your pancreas becomes exhausted and stops being able to produce the insulin needed to metabolise carbohydrates. This is diabetes.
Insulin resistance doesn’t just increase body fat and the risk of diabetes, it impacts every cell in the body increasing your risk of cancer, thyroid problems and heart disease.

Keep your insulin levels low by avoiding spikes in your blood sugar by:
1) exercising 3-4 times per week, including strength and interval training
2) getting plenty of sleep
3) eating fewer carbs
4) eating slow digesting foods
5) leaving gaps between eating – 12 hours from breakfast to your evening meal, 4 hours between meals.”

Food for thought……


The Bodycare Team

01268 758181

article originally from Health & Beauty magazine, by Bo Tyler.

Exercise of the Week fun!

Just to say thanks to everyone who have been such good sports and taken part in our recent music themed Exercise of The Week challenges!  We have had an enormous amount of fun and have, as ever, been inspired and impressed by the effort put in by all of our amazing members.  We think we might have started a little musical trend for future Bodycare E of the W challenges so watch this space!

Bring Sally Up and the Roxanne challenge bought a smile to all of our faces….and the odd grimace here and there!


Well done to our Bodycare members, you make a great Team!

Bodycare Personal Fitness Club,


01268 758181

8 Reasons You Have No Energy….

We read an article recently that we’d like to share with you…. “Stuck in a midday slump?  Change these habits right now for an instant energy boost….

1) You’re eating too much sugar….sweets, chocolates, biscuits are the obvious culprits but beware of the high concentration of sugar (refined carbohydrate) in white bread, pasta, rice & cereal.  This type of sugar is digested too quickly by the body, leading to a dip in blood sugar leaving you feeling fatigued.  Go for long lasting complex carbs – wholegrains!

2) You aren’t exercsing enough…it may seem counterintuitive but adding a workout to your daily routine will actulaly boost energy levels and also improve sleep quality leading to a more refreshed feeling.

3) You’re skipping breakfast…It is important to give your body good fuel to start the day after fasting for so long overnight.  You’re literally running on empty if you don’t – you’ll be famished by lunchtime and much more likely to chose unhealthy choices which will then cause that awful mid afternoon slump.  Combine healthy carbs – fruit & veggies and whole grains with protein – the carbs give you na initial boost and the protein will help keep you fuller for longer.

4) You’re sitting too much – stand up, get your blood flowing and get more oxygen flowing to your brain, which will increase alertness.

5) You’re drinking too much caffine…cafine is a stimulant that will give you an instant jolt but often leave you crashing later.  Too much in the afternoon and it may also affect your sleep quality.

6) You’re dehydrated…even mild dehydration will affect your mood, concentration and energy levels.  Drink plnety of water, at least one glass per hour and more if its really hot or your doing strenuous exercise.

7) You have poor posture…A study found that slouched walking decreased energy levels whilst exacerbating symptoms of depression.  Sit up straight!!

8) You’re not snacking smart…stay away from the vending machine – the chances of you choosing sensible options is pretty slim!  A combo of protein and complex carbs is ideal – think wholegrain toast with peanut butter, trail mix, veggies and hummus…


Simple changes that could really make a difference!

Bodycare Personal Fitness Club, Benfleet, 01268 758181

Article sourced from Everyday Health by Brianna Steinhilber

5 ways to sleep better tonight zzzzzz!

We’ve all been there. You snuggle down under the covers and wait for sleep — and wait and wait and wait. Sleep disorders can reduce your productivity and raise your risk of illness. If counting sheep just isn’t cutting it, use our five simple steps to get more rest.

Nibble These Before Napping
Avoid large meals before bedtime, but if you’re constantly up late at night, snack on cherries to help you sleep better, they contain phytochemicals like melatonin, which is a known sleep aid that your body secretes at night to help you fall asleep and stay asleep. For insomniacs who need a melatonin boost, doctors can prescribe the chemical in pill form, but you can also find it in foods like tomatoes, olives, barley, rice and walnuts. Milk is also naturally high in melatonin, possibly to help give mothers a respite from fussy babies.

Soothing sounds
Listening to music before bed can help you fall asleep, music is a beneficial (and non-pharmalogical!) method of improving your ability to fall asleep and the quality of your shuteye. Next time you’re having trouble getting some zzzs, turn on some soothing music and let the calming beats lull you into dreamland.

Sniff Lavender
A little lavender oil on your pillow before bed could help you fall asleep. Research suggests, though doesn’t prove, that aromatic wafts of lavender offer relief for insomniacs. The scent of chamomile and ylang-ylang, a plant native to the Philippines, may also induce sleepiness.

Turn Down the Temp
When you go to bed for the night, check your room temperature. People generally sleep better when it’s cool. For normal sleepers, the drop in core temperature is marked by an increase in temperature in the hands and feet, as the blood vessels dilate and the body radiates heat. So turn down the thermostat to save time falling asleep — and save money on your electricity bill!

Curl Your Toes
Curling (and uncurling) your toes while lying in bed can help you fall asleep faster. The repetitive movement helps some relax. The exercise also works with other muscle groups like your legs, abdomen and arms. Give it a try next time you’re ready for bed!

Sleep tight, don’t let the bed bugs bite!

Jo, Nicola & The Bodycare Team

01268 758181

Information sourced from Everyday Health
By Mollie Bloudoff-Indelicato, Everyday Health Staff Writer