Did you know: The foot contains 26 bones, 33 joints, 107 ligaments, 19 muscles and tendons all holding the foot together and allowing it to move in a variety of ways (Source: American Podiatric Association) 25% of all bones are in your feet. When these bones are out of kilter, it is likely that so is the rest of your body (Source: American Podiatric Association)
I can hear the collective groans as you contemplate the pain of foam rolling... Don't worry, I don't miss the eye rolls and the not so subtle protests when we bring them out at the end of a class... :) It's an apparatus we have a love/hate relationship with but deep down, I know you all appreciate how good you feel afterwards....
I have to laugh sometimes when I hear phrases flippantly thrown around regarding fitness. Let me indulge you..... "Lifting weights will make me bulky" or "I 'm doing all this exercise and I'm not seeing results on the scales." Then one of my favourites, "my muscle will turn to fat if I stop lifting weights."
In the fitness industry, we hear multiple acronyms thrown around - HIIT, LISS, EPOC etc etc.... But what do they all mean? With trends coming and going and research proving and disproving the same theories, it can be difficult as a consumer to ascertain fact from fiction. So, in this blog I decided to give you a run down of the basic science behind training and how different formats of exercise impact different body systems accordingly.
It wasn't until I began my nutrition course that I appreciated the plethora of fats in our diet. First and foremost, we NEED fat in our diet. Whilst this macronutrient is often the topic of negative conversation, it is essential for many functions in our body including cell growth, providing energy, hormone production and also helps to keep your body warm.
On the topic of women’s hormones and fitness, the most important thing to grasp is that as women, we are cyclical beings. Each month we experience a fluctuation of the hormones estrogen and progesterone. By understanding how our hormones rise and fall each week of the month, we get a deeper understanding of why our moods also fluctuate, and can learn how to better manage our energy throughout the month.
Last week my beautiful children did their best sharing and I ended up with a lovely strain of the common cold. Now it was nothing major, nowhere in the realms of 'man flu' (lord knows if that struck me down I would be incapacitated, bed ridden and completely unable to cope with life....). Sorry, I had to sneak that one in... :) What it did do though was cause me to be seriously out of breath when teaching my fitness classes! I could feel my heart rate rapidly escalate and I felt like I had just completed a metafit 'finisher' after simply doing the warm up!
Gluten free, sugar free, dairy free, fat free -food products are REALLY good at marketing what you want to hear! It's very palatable when these 'fad' words are plastered across our favorite brands, bedazzling us into thinking they are the sh%*. But does this clever marketing ploy really extrapolate into nutritious gains...??? I think not..........
You know that saying "don't put off until tomorrow what you can do today" - yep we've heard it, yes its antiquated (Benjamin Franklin asserted this back in 1882) but it resonates with all of us! (yes I'm talking to YOU - I know somewhere in your subconscious you are validating reasons to NOT do that onerous task that is lingering in the back of your mind......)
As fitness instructors, we see a plethora of body types. We get to check out your booty when you’re squatting like a boss; see your guns when you’re bicep curling and check out those rippling back muscles when you perform an overhead press with the barbells.
Are you recognising and managing your symptoms of stress?? I apologise if this is a little long but I had a lot to say for our first blog! In the coming weeks, I will break down the components of this blog to discuss them individually in more detail. In the meantime, I hope you enjoy Change It Up’s first blog on stress and anxiety.