Congratulations to Jim, this years Bodycare Premier Member. Thanks to Jim for introducing friends and family to the club during the past year – we hope you will enjoy your trip to New York courtesy of Bodycare!
During the festive season we all want to have a good time but that doesn’t mean going completely wild and losing track of what is truly important to you throughout the rest of the year…being fit and healthy and happy with yourself.
With this in mind we recommend the 80:20 rule – staying n the straight and narrow 80% of the time and 20% available for treats should you wish to have a little splurge – after all, it’s what we do most of the time that’s important.
Here are our top tips for Surviving the Festive Season….
* Everything starts with breakfast….no matter what the day holds in store, breakfast is as important on a “big night out” day as it always is. Have some porridge, probiotic yogurt, berries, whole grain toast or eggs. It will also help your body recover after the night before.
* Stay hydrated- it’s crucial to stay hydrated – especially if you are drinking alcohol – aim to drink 6-8 glasses of water throughout the day plus a glass of water for every unit of alcohol during the evening. Make sure to drink plenty of water the next day too.
* Sensible snacking – if you want to avoid over eating when you’re out make sure you have a healthy snack before you go – something protein rich is ideal, like natural yogurt or peanut butter on toast.
* Back away from the buffet – it’s all too easy to over eat in a buffet scenario – make sure you have at least half you plate filled with vegetables and salad and the remainder with lean meats and proteins. Avoid deep fried objects, cheese and pastry and make sure you don’t need to balance anything – if you do your plate is telling you something! Don’t overload. Also avoid picking at things as you travel along the buffet and don’t go back for seconds!!!
* No more hangovers – Don’t be tempted to skip meals so you can stockpile calories for drinking. Alcohol only supplies empty calories, so avoiding proper meals to compensate for a booze splurge means you’re losing out on valuable nutrients, just when your body needs them to help it detoxify. Stick to one type of drink and make it a lighter-coloured one because they tend to be lower in the chemical by-products that can worsen a hangover. Aim to have no more than one alcoholic drink an hour, alternated with juice, water or soft drinks – perfect if you don’t like holding an empty glass.
*What to eat the morning after - one of the best ‘morning after’ breakfast is a frittata or omelette packed with veg. We love mushrooms for their energising B vitamins, tomatoes for vitamin C and onions for their liver-friendly sulphur compounds, add a generous handful of spinach because it’s a great source of folate which helps your body repair DNA. Eggs are an excellent choice for the morning after because they provide choline, a nutrient that supports the liver. Add a sprinkle of cayenne pepper or a chopped chilli to boost circulation and rev up your recovery. If you can’t face a cooked breakfast then have a smoothie made with fruits like bananas, oranges or kiwi – these are rich in potassium which helps replenish the electrolytes lost due to the diuretic effects of alcohol.
* Get back on track – even after overindulging don’t carry on in self destruct mode – remember the 80:20 rule!!
We are at the ready to kick start your year and get you straight back into your fit and healthy lifestyle!
Merry Christmas – remember that 80:20 rule!
The Bodycare Team
Bodycare, Benfleet, 01268 758181
During the summer months it can be hard to stay on track what with temptations at barbecues and drinks parties not to mention the disruption of holidays and children being off of school. Our philosophy is that what you do most of the time is more important than what you do some of the time. So, eat as healthily as possible, drink in moderation and try to exercise whenever you can…walk along a beach, hire a bike to explore your holiday destination, have a kick about with the kids. Whatever it is, try and stay active even when you can’t get to Bodycare for your usual workouts and then get back into your exercise routine as soon as you can. Don’t leave it too long – it’s never as bad as you think it’s going to be!
Don’t miss our Bodycare Olympic Challenges, starting on Saturday 6th August!
As ever, we can’t wait to see you all taking part in our special events and look forward to being impressed by your efforts!!!.
Jo, Nicola & The Bodycare Team
Bodycare, Benfleet, 01268 758181, www.bodycarefitness.co.uk
Study leader Dr Liam Bourke said: “It’s early days yet, but the data that we do have suggests that exercise may actually be beneficial in terms of helping regulate the way that cancer cells grow and repair DNA.
“It builds on what we already know and is the first step towards finding out whether exercise could be an effective and practical NHS treatment for localised prostate cancer.”
Prof Malcolm Mason, of Cancer Research, UK said: “Taking exercise is good for all of us, whether or not we have cancer – but this interesting study could help discover whether it’s particularly helpful and a viable, additional treatment for some prostate cancer patients.”
Congratulations to Pam, the winner of the Bodycare Premier Member prize. By introducing members to the club Pam has won a weekend for 2 to New York, with our compliments. Wish it could be you? Well, put yourself in the running for next year and start introducing members. It’s really simple and you’ll receive a little thank you by way of gift voucher for every member you introduce, your name will then be entered into the draw for each person you recommend. In the meantime we wish Pam a fabulous trip to NYC and look forward to hearing all about it!
Jo, Nicola & The Bodycare Team
Bodycare Person Training, Benfleet
www.bodycarefitness.co.uk 01286 758181
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!
YOU ARE IN CHARGE OF SETTING YOUR OWN STANDARDS!
www.bodycarefitness / 01268 758181
WE ARE WHAT WE REPEATEDLY DO.
Get enough sleep
Find time and ways to de stress.
Drink alcohol only in moderation.
Drink plenty of water daily.
Find reasons to like yourself.
If you live only by a few rules these seem like pretty good ones to us!
01268 758181 www.bodycarefitness.co.uk
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
article originally from Health & Beauty magazine, by Bo Tyler.
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,