Kelly's Tips - April 2011
Bank Holiday Bonanza
Beat the bank holiday bulge.
You probably know by now I'm really not a fan of diets but I bet many of you out there are thinking you have over indulged at Easter so you'd best get on a diet.
In the back of your mind you know you''ve still got 6 easter eggs to eat and there's another two bank holidays just around the corner.
I hear you say: "Well I'll be good in between and then start a diet when it's all over."
There'd be nothing worse than depriving yourself on the 'Royal wedding day' when all your family and friends are drinking Pimms and having a street party with beautiful foods that you're not allowing yourself to eat. Then in the evening you plan to have a barbeque if the weather is nice and bank holidays are renowned for all day drinking sessions.
You can still join in and enjoy the celebrations and below I'm going to give you some guidelines that will help you along the way.
If a buffet is on the cards:
- Avoid pork pies and go for a couple of cocktail sausages
- If there are salted peanuts don't nibble on these, why not contribute to the offerings and take almonds, or a fruit and nut mix that would be a much healthier snack
- Choose mini cup cakes or buns rather than a large wedge of chocolate cake.
- Toppings can be trouble so try not to cake your food in dressings - many of these are full of hidden calories. Choose herbs or lemon juice if you need a little flavour.
If you are hosting a barbecue:
- provide options so you can choose the healthier option.
- We know when we have beef burgers they are usually in baps. You could have an open burger or swap for a pitta and fill with chicken.
- Try and choose white meat over red so if you are providing sausages why not have pork chops instead of steak?
- Make two salad bowls one with pasta and one without, just a plain garden salad.
Alcohol:
- If it's wine you drink why not have sparkling water with a splash of wine? Or alternate your alcoholic beverages with a glass of water or soft drink.
Following the above means you can still enjoy the party. Little changes along the way keeps you on the right track and you should never need to go on a 'diet'
Remember it's not just about the food, you know I like to get you moving and keeping active and this time of year is perfect for it:
- With the extra time off work you can carry out more gym workouts.
- Maybe attend a class that you wouldn't usually be able to get to.
- Get active with the family, go for walks to the park and play ball games, go swimming together.
- If you are having a barbecue or street party preparing for these can be tough so ensure you get involved. Mowing the lawn and digging to get the garden set up.
- Lifting heavy coals, and the shopping from the supermarket.
- Spring cleaning the house and washing the car.
- Lifting heavy tables and lugging boxes around.
- All these are forms of exercise without you even realising.
- And my favourite of all DANCING. Everyone likes a good dance so get up off your chair and boogie the night away. If you're like me you'll be first on the dance floor and the last one off. It can burn around 450 calories per hour (if you're really busting out the moves) but you'll be having too much fun to notice.
Previous tips in April 2011
I have just found out one of my best friends is pregnant. I am so excited as it’s long overdue.
There is definitely something in the water because at present I also have another 6 friends who are also pregnant.
So for all you lovely mums-to-be out there, I thought I’d share a little advice about exercising through pregnancy.
If you are currently working out on a regular basis, then it’s so important that you continue.
During the nine months you will be looking at maintaining your fitness levels and strength. It is not the time where you will losing weight or training for a marathon.
During the first 3 months you may feel very tired, but try and do a little bit of activity even if it’s a evening walk.
A lot of ladies do stay away from exercise until they have seen their midwife, which is fine but once you feel ready, it is beneficial to exercise during pregnancy.
The main points are to work at a comfortable level ensuring you don’t get too hot - so keep well hydrated.
Look at breaking up your cardio work into blocks of ten minutes.
It is important you continue your toning/strength workout completing 1-2 sets of 15 reps at a moderate weight. (This will help for when you are lugging round the changing bag and baby carrier etc)
As you go through your trimesters, it may be worth getting your gym programme reviewed - as the bump gets bigger, exercises may need changing.
If you are attending classes, please just inform your instructor at the start so they can advise if adaptations need to be made for you. You can still attend BodyPump, Pilates, toning etc just avoid high impact classes.
Abdominal work such as stomach crunches, sit ups etc are a definite no no, but there are alternatives you can do to ensure your core is still worked in a safe and effective way.
Other exercises need looking at too, incorporating pelvic floor muscles and postural work, so please seek instructors advice.
Pregnancy is not the best time to suddenly join a gym. If you are new to exercise, then of course I would encourage it, but ensure you book in with an instructor.
As ladies get heavier towards the end of the pregnancy, they feel more comfortable in the swimming pool as they are supported by the water. This is a great way to keep active throughout your pregnancy - just ensure you keep an eye on your posture alignment and crawl is advised over breastroke.
If you find swimming boring, then why not take a look at our Swim Fit programme? This will help keep you motivated and you can work at a relevant level for you. Or try aqua natal classes which run at the Stadium Health & Fitness Complex on Tuesdays from 12.45 - 1.30pm.
Finally it is important you get the right nutrients for both you and the baby, so take a look at your eating habits ensuring you have a balanced diet.
Unfortunately ladies this is not a time to say “ I’m eating for two now”
As you get into the 2nd/3rd trimester, only around an extra 200 calories should be added to your daily intake.
Once your baby is born, please don’t feel the pressure to ‘get rid of the baby weight and fit back in those skinny jeans ASAP’. It is important you have your six week check before you get back to training and when this time comes our staff are here to get you back into your routine.
Enjoy your baby time!
Previously, on Kelly's Hot Fitness Tips:
I like to think about things in a nicer, better way so rather than eat your 5 a day and having to think if a glass of apple juice counts or how many pieces of broccoli accounts for 1 of the 5.......
My way is:
Every day eat a rainbow.
Ensure the foods you eat on a daily basis range in colours - try to include red, orange, yellow, green, violet
So we have strawberries, tomatoes, peaches, apricots, bananas, pineapples, most exotic fruits, lettuce, peppers, cabbage, beetroot and blueberries.
This way it ensures you have a variety of foods and may encourage you to choose different foods for their colours.
Following this will help ensure you get the correct nutrients in your diet.
Happy Eating!
Kelly :)
email: kelly.potts@kirklees.gov.uk
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